You should never skip breakfast, say the health experts. Well, once you’ve taken a look at some of the bold, power-into-your-day delights in this chapter—from a Morning Power Smoothie Bowl to Spinach & Nutmeg Baked Eggs, to Avocado Toasts and Spicy Black Bean & Corn Scramble—you’ll likely to be stocking up on some key power ingredients so that breakfast becomes a normal part of your daily menu.

Morning Power Smoothie Bowl

Here’s a great way to increase your nutrient intake, with plenty of colorful fruits to provide antioxidants and healthy fats from nuts and seeds.

Serves: 1 | Prep: 10 minutes, plus chilling | Cook: none

Ingredients

⅓ cup hulled strawberries

⅓ cup blackberries

⅓ cup raspberries

1 banana, peeled

⅔ cup hemp milk

1 tablespoon coconut oil

1 tablespoon ground almonds (almond meal)

1 kiwi, peeled and sliced

2 teaspoons chia seeds

1 small mango, pitted, peeled, and chopped

1 tablespoon chopped walnuts

2 teaspoons toasted sesame seeds

1. Put the strawberries, blackberries, raspberries, half the banana, the hemp milk, coconut oil, and ground almonds into a blender and blend until smooth.

2. Pour into a bowl and place the remaining ingredients on top to serve.

Layered Power Smoothie Bowl

This colorful smoothie not only looks stunning, but the combination of flavors is delicious. Rich in antioxidants from the fruits, with additional protein from the chlorella powder, almonds, and sesame seeds, it is a great breakfast.

Serves: 2 | Prep: 1–15 minutes | Cook: none

Ingredients

1 large mango, pitted, peeled, and chopped

2 kiwis, peeled and chopped

½ teaspoon chlorella powder

3 cups peeled watermelon chunks (with the seeds for vitamin E)

1 tablespoon ground almonds (almond meal)

1 teaspoon sesame seeds

2 tablespoons granola

large pinch of ground cinnamon

1. Put the mango into a small blender and process until smooth. Divide between two glass bowls. Rinse the blender.

2. Put the kiwi and chlorella powder into the blender and process until smooth. Spoon the puree over the mango in the bowls. Rinse the blender.

3. Put the watermelon into the blender and process until smooth. Add the ground almonds and sesame seeds and process briefly to combine. Spoon the watermelon puree over the kiwi mixture.

4. Sprinkle with the granola and ground cinnamon and serve.

Why Not Try?

You can add ground nuts or seeds to the fruit layers to thicken them and add nutrients-try some ground golden flaxseed meal in the mango for extra essential fats and fiber.

Avocado Toasts

Avocado is rich in omega-3 fats, the healthy fats we all need to keep our cells and brains functioning well. This recipe makes a quick-and-simple, yet nutritious, breakfast-topped with healthy spiced nuts and seeds.

Serves: 4 | Prep: 10 minutes | Cook: 10 minutes

Ingredients

8 slices multigrain bread

¼ cup tahini

4 large avocados, peeled, pitted, and sliced

Hazelnut Topping

1 cup hazelnuts

½ cup sesame seeds

2 tablespoons cumin seeds

2 tablespoons coriander seeds

2 teaspoons pepper

1 teaspoon sea salt

1. To make the hazelnut topping, preheat the oven to 350°F.

2. Spread the hazelnuts over a baking sheet and bake in the preheated oven for 3–4 minutes. Rub them in a clean dish towel to remove the skins.

3. Put the hazelnuts into a food processor and process until coarsely chopped.

4. Dry-fry the sesame seeds in a skillet over medium heat for 1–2 minutes, until golden. Put the sesame seeds and hazelnuts into a bowl.

5. Add the cumin seeds and coriander seeds to the pan and dry-fry for 1–2 minutes, then crush in a mortar and pestle. Add the spices, pepper, and salt to the nuts and seeds and mix well together.

6. Toast the bread and spread each slice with tahini.

7. Top each toast with half an avocado, mashing it lightly with a fork, then sprinkle with the hazlenut topping to serve.

Why Not Try?

Roasted cherry tomatoes with cumin seeds and a little olive oil, and serve them on the avocado, sprinkled with feta cheese and black pepper.

Mango

The mango is a nutritional superstar among fruits, being rich in antioxidants and vitamins C and E. Its orange flesh contains more antioxidant beta-carotene than most other fruits, which can protect against some cancers and heart disease. The medium–low glycemic index of mangoes also means that they help regulate blood sugar levels.

Acai Knockout

This power smoothie is an effective energy booster-it’s perfect for breakfast, as an afternoon pick-me-up, or whenever you need an energy recharge.

Serves: 1 | Prep: 10 minutes | Cook: none

Ingredients

2¾ cups spinach

2 teaspoons acai powder

2 teaspoons manuka honey

pinch of ground cinnamon

1 cup almond milk

crushed ice, to serve

1. Put the spinach, acai powder, honey, and cinnamon into a blender.

2. Pour in the almond milk and blend until smooth and creamy.

3. Stir well, pour it over the crushed ice, and serve immediately.

Almond Milk

As well as offering a nondairy option, almond milk is overflowing with health benefits: it helps with weight management, keeping your heart healthy, your skin glowing, and contributing to muscle strength and healthy digestion.

Superfood Breakfast Bars

These nutrient-dense breakfast bars will sustain you through the morning. Filled with oats, nuts, and blueberries, they are a delicious way to start your day. Blackstrap molasses, available at most health food stores, is rich in B vitamins.

Makes: 12 | Prep: 10 minutes | Cook: 20–25 minutes

Ingredients

2 teaspoons butter, for greasing

½ cup coconut oil

¼ cup blackstrap molasses

1½ tablespoons packed dark brown sugar

1 tablespoon agave syrup

2⅔ cups rolled oats

½ cup coarsely chopped pecans

½ cup cacao nibs

⅓ cup blueberries

1. Preheat the oven to 350°F. Grease a 7-inch square cake pan.

2. Put the coconut oil, molasses, sugar, and agave syrup into a large saucepan and heat until melted. Stir until the sugar has dissolved, then remove from the heat.

3. Stir in the remaining ingredients and mix them well together.

4. Pour into the prepared pan and level the top.

5. Bake in the preheated oven for 18–20 minutes, then let cool in the pan for 5 minutes before cutting into squares.

6. Let cool in the pan completely.

7. Store in an airtight container for up to five days.

Coconut Your Brain

Coconut oil is full of fatty acids, but the oil has powerful medicinal properties, including improved brain function, increased energy, and an ability to fight infection.

Sweet Potato & Kale Breakfast Bowl

This is a filling breakfast bowl that is full of goodness. Colorful steamed vegetables are tossed with warming spices and topped with a poached egg and a sprinkling of nuts for extra protein.

Serves: 2 | Prep: 5 minutes | Cook: 10 minutes

Ingredients

3 sweet potatoes, peeled and cut into chunks

3 cups chopped kale

2 eggs

2 teaspoons coconut oil

1 teaspoon cumin seeds

1 teaspoon mustard seeds

1 teaspoon pepper

½ teaspoon ground turmeric

¼ cup chopped walnuts

3 tablespoons blanched almonds, chopped

3 tablespoons pumpkin seeds

1. Put the sweet potatoes into a steamer and cook for 5–6 minutes, until tender. Add the kale to the steamer for the last 2 minutes of cooking.

2. Meanwhile, bring a small saucepan of water to a boil, break the eggs into a cup, one at a time, add to the pan, and poach for 4–5 minutes.

3. Heat the oil in a large skillet or wok and add the cumin seeds, mustard seeds, pepper, and turmeric. Cook until the mustard seeds begin to “pop,” then add the steamed vegetables and toss.

4. Divide the spiced vegetables between two warm bowls and top each one with a poached egg.

5. Sprinkle each serving with walnuts, almonds, and pumpkin seeds and serve immediately.

Apple & Seed Muesli

Serves: 10 | Prep: 15–20 minutes | Cook: 4–5 minutes

Ingredients

½ cup sunflower seeds

⅓ cup pumpkin seeds

¾ cup coarsely chopped hazelnuts

3 cups buckwheat flakes

3 cups rice flakes

¾ cup millet flakes

1⅓ cups coarsely chopped dried apple

¾ cup coarsely chopped dried pitted dates

1. Heat a nonstick skillet over medium heat. Add the seeds and hazelnuts and lightly toast, shaking the pan frequently, for 4 minutes, or until golden brown. Transfer to a large bowl and let cool.

2. Add the flakes, apple, and dates to the bowl and mix thoroughly until combined. Store the muesli in an airtight jar or container.

Spinach & Nutmeg Baked Eggs

Nutrient-rich fresh spinach adds delicious flavor and color to this popular egg dish, lightly seasoned with ground nutmeg. Serve with whole-grain bread for a wholesome breakfast or brunch.

Serves: 4 | Prep: 20 minutes, plus chilling | Cook: 20–30 minutes

Ingredients

1 tablespoon olive oil, for frying, plus extra for brushing

4 shallots, finely chopped

3 garlic cloves, sliced

3½ cups baby spinach

8 eggs

½ teaspoon ground nutmeg

salt and pepper, to taste (optional)

1. Preheat the oven to 350°F. Lightly brush the insides of four 1-cup ramekins (individual ceramic dishes) with olive oil.

2. Heat the olive oil in a skillet. Once hot, add the shallots and garlic and sauté over medium heat for 3–4 minutes, or until soft. Add the baby spinach and stir for 2–3 minutes, or until just wilted. Season with salt and pepper, if using.

3. Spoon the spinach mixture into the bottom of the prepared ramekins and crack two eggs into each. Sprinkle with the nutmeg and place the ramekins in a roasting pan. Fill the roasting pan with boiling water until the water reaches halfway up the ramekins—this will create a steamy environment for the eggs so they do not dry out.

4. Carefully transfer the roasting pan to the preheated oven for 15–20 minutes. Let the ramekins cool slightly, then serve immediately.

Rise & Shine Muffins

These nutrient-packed muffins are perfect for a breakfast or brunch, or even to take on a picnic, because they are easy to pack for traveling. You can also make them in advance, freeze separately, then take out the number you need and thaw.

Makes: 12 | Prep: 15 minutes | Cook: 25 minutes

Ingredients

1 cup all-purpose white flour

⅔ cup whole wheat flour

2 teaspoons baking powder

½ teaspoon ground cinnamon

⅓ cup packed light brown sugar

1¼ cups granola

½ cup rolled oats

2 bananas, peeled and mashed

1 cup Greek-style yogurt

½ cup milk

½ cup coconut oil, melted

1⅔ cups raspberries

1 tablespoon pumpkin seeds

1. Preheat the oven to 400°F. Line the sections in a 12-cup muffin pan with 4½-inch squares of parchment paper.

2. Put the white flour, whole wheat flour, baking powder, cinnamon, sugar, granola, and oats into a large bowl.

3. In a separate bowl, mix together the bananas, yogurt, milk, and coconut oil.

4. Pour the wet ingredients into the dry ingredients and lightly mix. Set aside 12 raspberries, then add the remaining raspberries and mix again; do not overmix—some flour should still be showing.

5. Divide the batter among the 12 paper liners, then top each muffin with a raspberry and sprinkle with the pumpkin seeds.

6. Bake in the preheated oven for 25 minutes, until golden and risen. Let cool in the pan for 5 minutes, then turn out onto a wire rack and let cool completely.

Fruity Insides

If you don’t have raspberries available, blueberries or halved strawberries taste just as good.

Buckwheat Breakfast Bowl

Buckwheat has been eaten since Paleolithic times. It makes a tasty cereal and, being a source of complex carbohydrates, provides an excellent boost of energy.

Serves: 4 | Prep: 20–25 minutes, plus 36 hours sprouting | Cook: none

Ingredients

¾ cups plus 2 tablespoons buckwheat

2 cups cold water, preferably filtered

1¾ cups coconut yogurt

grated zest and juice of 1 orange

3 tablespoons goji berries

¾ cup raspberries

1 Granny Smith apple, cored and diced

1 tablespoon pumpkin seeds

2 passion fruit, pulp only

2 teaspoons ground cinnamon

½ teaspoon ground turmeric

seeds of 1 pomegranate

2 tablespoons agave syrup

1. Rinse the buckwheat three times in fresh water to clean the groats. Place in a bowl with the cold water and soak for 20 minutes.

2. Drain and rinse the buckwheat, then let stand at room temperature—in either a sprouting tray or a strainer with a bowl beneath—for 36 hours. Rinse the buckwheat if the groats look sticky, then again before using.

3. Rinse, drain, and divide the buckwheat among four bowls. Divide the yogurt among the bowls, sprinkle with the remaining ingredients, and serve.

Buck Up

This recipe uses buckwheat that has been sprouted for 36 hours; it can be done in less time, but a longer time gives optimum nutrition.

Fruity Puffed Quinoa

Quinoa puffs are a healthy alternative to regular breakfast cereal. Here, apple juice is used to moisten the puffs instead of the more commonly used milk. It makes a particularly refreshing start to the day and is a good solution if you don’t like milk on your cereal.

Serves: 1 | Prep: 5 minutes, plus standing | Cook: none

Ingredients

½ cup puffed quinoa

½ cup apple juice

1 small banana, thinly sliced

½ crisp, red-skinned apple, sliced into thin wedges

2 teaspoons pumpkin seeds

honey, for drizzling

Greek-style yogurt, to serve (optional)

1. Put the puffed quinoa into a serving bowl. Stir in the apple juice, making sure the puffs are submerged. Let stand for a few minutes.

2. Arrange the banana slices and apple wedges on top of the quinoa.

3. Sprinkle with the pumpkin seeds and drizzle with a little honey. Serve immediately with yogurt, if using.

Spicy Black Bean & Corn Scramble

A Mexican-inspired version of scrambled eggs on toast, using Italian-style polenta instead of bread, this dish makes a great weekend breakfast or brunch.

Serves: 2 | Prep: 10 minutes, plus 2 hours cooling | Cook: 20 minutes

Ingredients

½ cup fine yellow cornmeal

1 teaspoon low-sodium vegetable bouillon powder

1 tablespoon nutritional yeast flakes

½ teaspoon sea salt

1 tablespoon extra virgin canola oil, plus 1 teaspoon for brushing

¼ cup finely chopped red onion

3 tablespoons finely chopped red bell pepper

1 small garlic clove, crushed

3 tablespoons corn kernels, cooked

3 tablespoons black beans, cooked and rinsed

dash of sugar-free chili sauce

4 eggs, beaten

1. Line a 6-inch square shallow dish or baking pan with parchment paper.

2. Make the polenta at least 2 hours before you want to toast it. Put the cornmeal into a small bowl. Bring 1½ cups of water to a boil in a saucepan with the vegetable bouillon powder and, when it is boiling rapidly, gradually pour in the cornmeal, stirring all the time. Continue cooking and stirring over high heat for 3 minutes, until it thickens. Turn the heat down, stir in the yeast and salt, and simmer, stirring, until you have a thick paste.

3. Spoon the cornmeal mixture into the prepared dish or pan. Cover with plastic wrap or aluminum foil and place in the refrigerator for 2 hours or until firm. Cut into four triangles.

4. Add half of the oil to a small skillet and put over medium heat. Cook the onion and bell pepper for 7 minutes, or until soft. Stir in the garlic, corn, beans, and chili sauce and cook for an additional minute. Set aside and keep warm.

5. Preheat a ridged grill pan or the broiler to medium. Brush the polenta triangles with the oil and grill or broil until turning golden and flecked dark brown. Grill or broil the other side.

6. In a separate, small skillet, add the remaining oil and put over medium heat. Add the eggs and cook, stirring with a spatula or wooden spoon from time to time until lightly scrambled. Lightly stir the bean mixture into the eggs and serve with the toasted polenta.

Buckwheat

Buckwheat, contrary to its name, contains no wheat, is gluten-free, and has a low glycaemic index. It lowers the risk of developing high cholesterol and high blood pressure and it is rich in flavonoids, antioxidants that protect against disease. Buckwheat also cleans and strengthens intestines, improves appetite, and is an excellent source of easily digestible protein.

Coconut Power Bowl

This recipe uses a delicious homemade quinoa granola, which is richer in protein and lower in sugar than most store-bought granolas. It’s served on a creamy coconut-and-banana “porridge” that includes plenty of omega-3 fats from the walnuts and pecans, plus antioxidants from the raspberries and cranberries.

Serves: 4 | Prep: 20 minutes | Cook: 15 minutes

Ingredients

½ cup coconut oil

1 tablespoon honey

2 tablespoons packed dark brown sugar

1 cup quinoa flakes

1⅔ cups rolled oats

3 tablespoons dry

unsweetened coconut

½ teaspoon ground cinnamon

1 tablespoon dried cranberries

1 tablespoon chopped pecans

2 bananas, peeled and chopped

½ cup walnuts

1 cup coconut milk

1 teaspoon ground cinnamon

¾ cup raspberries

small handful of mint leaves

2 tablespoons maple syrup

1. Preheat the oven to 350°F. Put the coconut oil, honey, and sugar into a saucepan over low heat and heat, stirring, until the sugar has dissolved.

2. Remove from the heat and stir in the quinoa flakes, ⅔ cup of the oats, 2 tablespoons of the dry coconut, the cinnamon, cranberries, and pecans. Mix well to combine.

3. Spread the mixture over a baking sheet and bake in the preheated oven for 15 minutes, stirring halfway through the cooking time.

4. Remove from the oven, spoon into a bowl, and let cool.

5. Meanwhile, put the bananas, the remaining oats, the walnuts, and coconut milk into a food processor and process until almost smooth.

6. Pour into four bowls and add the granola. Top with the cinnamon, raspberries, mint, the remaining dry coconut, and a drizzle of maple syrup.

Greek-Style Yogurt with Toasted Seeds

Toasting the seeds in this recipe enhances their flavor, so they contrast wonderfully with the smooth, creamy yogurt.

Serves: 2 | Prep: 5 minutes | Cook: 3 minutes

Ingredients

2 teaspoons flaxseed

2 teaspoons pumpkin seeds

2 teaspoons chia seeds

1 cup Greek-style plain yogurt

grated zest of 1 small orange, plus 1 teaspoon juice

1. Put a small skillet over medium heat. When it is hot, add the seeds. Toast, stirring constantly with a wooden spoon, for 3 minutes, or until they begin to turn brown and release a nutty aroma. Transfer them to a plate and let cool.

2. Spoon the yogurt into two glass jars or serving bowls, then sprinkle the seeds on top, followed by the orange zest. Sprinkle with the orange juice and serve immediately.

Zucchini Hash Browns with Eggs & Salmon

Zucchini make a great substitute for potatoes in these tasty hash browns; their subtle, creamy flavor complements the luxurious egg and salmon perfectly.

Serves: 2 | Prep: 30 minutes | Cook: 18 minutes

Ingredients

3 extra-large eggs

1 tablespoon heavy cream

2 teaspoons finely snipped fresh chives

1 tablespoon butter

sea salt and pepper, to taste (optional)

2 large slices of smoked salmon, to serve

Hash Browns

1½ zucchini, shredded (about 2⅔ cups prepared)

2 teaspoons quinoa flour

¼ cup grated Parmesan cheese

1 extra-large egg yolk

1 tablespoon heavy cream

1 tablespoon vegetable oil

1. Preheat the oven to 225°F. To make the hash browns, lay a clean dish towel on a work surface and pile the zucchini in the center. Holding the dish towel over the sink, gather the sides together and twist them tightly until all the liquid from the zucchini has run out.

2. Put the zucchini, flour, Parmesan, egg yolk, and cream into a bowl and mix well. Roll the mixture into two balls and flatten them with the palms of your hands to make thick patties.

3. Heat the oil in a small skillet over medium–low heat. Cook the hash browns for 5–8 minutes on each side, until golden brown. Remove, transfer to a baking sheet, and put into the oven to keep warm.

4. To make the scrambled eggs, crack the eggs into a bowl, add the cream and chives, and season with salt and pepper, if using. Beat with a fork.

5. Wipe the skillet clean with paper towels, then melt the butter in the pan over low heat. Pour in the egg mixture and cook, stirring, for 5–6 minutes, or until the eggs are just set.

6. Put the hash browns on two warm plates. Spoon the scrambled eggs over them, then top with the salmon. Grind over some black pepper, if using, and serve immediately.

Boston Baked Beans

Making your own baked beans is delightfully simple, as well as being tasty and nutritious. You can add your favorite ingredients, really making the recipe your own. Cooked tomatoes are rich in lycopene, a powerful antioxidant. Topped with a poached egg, these beans make a protein-rich breakfast.

Serves: 4 | Prep: 10 minutes | Cook: 40 minutes

Ingredients

2 ripe tomatoes

1 tablespoon olive oil

1 tablespoon sesame seeds

1 tablespoon pumpkin seeds

1 tablespoon sunflower seeds

1¾ cups roasted red peppers

2–3 tablespoons vegetable broth

1 (28-ounce) can navy beans, drained

⅓ cup raisins

½ cup slivered almonds

small handful of fresh cilantro

4 slices sourdough bread

4 eggs

salt and pepper, to taste (optional)

1. Preheat the oven to 400°F.

2. Place the tomatoes in a roasting pan, sprinkle with the oil and salt and pepper, if using, and roast in the preheated oven for 20 minutes.

3. Meanwhile, add the sesame seeds, pumpkin seeds, and sunflower seeds to a skillet and dry-fry for 2–3 minutes, until starting to turn golden. Set aside.

4. Remove the tomatoes from the oven, and put into a blender or food processor with the roasted red peppers and blend to a sauce, adding enough broth to loosen it.

5. Pour the sauce into a saucepan, add the beans, bring to a simmer, and simmer for 12–15 minutes.

6. Halfway through cooking, stir in the raisins, half the slivered almonds, and half the cilantro.

7. Meanwhile, toast the bread on both sides. Bring a skillet of water to a simmer. Break the eggs into a cup, one at a time, add to the pan, and poach for 4–5 minutes. Remove the eggs from the pan and drain well.

8. Place the slices of toast on four warm plates and spoon the beans over them. Top each serving with a poached egg and sprinkle with the remaining almonds and cilantro, along with the toasted seeds.