• Laura Warren

Breakfast Daily

Starting your day off with a nutrient-rich breakfast to rev up your metabolism and help stabilize your blood sugar levels is really important for good health.

We want to prevent energy crashes later in the day - you know the ones that result in sugar cravings around the 3pm slump.

Breakfast is known to set your metabolic tone for the day and science is on my side here. Multiple studies have shown that when researchers looked at people who either consistently ate or skipped breakfast. Skippers had “significantly increased” appetite at lunch and made up for “lost calories” at subsequent meals.

If you are wanting to lose weight the old saying "Breakfast like a king, lunch like a prince and supper like a pauper" will help you achieve that goal. I have worked with countless clients now that by simply rearranging the food they are already eating into more in the morning has resulted in their weight loss goals being achieved.

Without breakfast, its easy to fall into the trap of the 10am coffee run and when your insulin drops even lower becoming the 'hangry' mess that we know is not conductive to a happy, productive day.

There is no "right" food to start the day with and I acknowledge that some people really just don't feel that hungry in the morning but I urge you this week to join the Mount Taranaki Ascending Team in aiming to eat a nutrient dense breakfast every morning and see how this easy change affects how you function during the day.

The Mount Taranaki Ascending Team have been through a supermarket tour over the last couple of weeks and the general conclusion was that after looking at a lot of cereal and bread products which are typically using for breakfast; they are not ideal in terms of nutrient content or for optimal health.

Cathedral Cove Naturals is one of the Mount Taranaki Ascending Product sponsors and they provide a range of real foods for busy people in our modern world. There products cater to many dietary requirements such as paleo, vegan, dairy free and gluten free as well as being absolutely delicious. Their products are free from refined sugars, soy, vegetable oils, additives and preservatives and their philosophy is making products with ingredients that will serve health.

Jo, Jeremy, Sarah and Helen were the lucky winners of the Cathedral Cove Raw Paleo Super Cereal this week. An awesome incentive to really enjoy breakfast daily this week

So here are some ideas for you to try if you are a bit unsure where to start or are a bit bored with your current breakfast options:

2 x boiled eggs

A banana

Fruit platter with coconut or plain yoghurt (Yoghurt should have two ingredients milk and cultures).

Smoothie (see recipe below)

Pancakes (see recipe below)

Kumara toast topped with avocado and pesto or almond butter and banana (see recipe below)

Leftovers from dinner i.e Just add some sliced avocado to leftover roast vegetables

Quality raw muesli or bircher muesli or buckwheat porridge

Chia Parfait

This is a good one for those that don't have time for a sit down breakfast and can be prepared the night before

Ingredients: 2-4 Tbsp chia seeds and/or linseeds

1 cup coconut milk/almond milk

1 cup berries or stewed fruit

1 tsp of cinnamon

1/2 tsp vanilla powder Method: 1. Soak chia for 15 minutes or overnight in coconut milk/almond milk, if too gluggy add more water. 2. Before eating add cinnamon and vanilla powder and stir through so Chia/Linseed is spread throughout milk

3. Add choice of fruit to the side or on the top if its in a jar and enjoy

Jeremy was one of the Cathedral Cove Cereal winners and look what his awesome wife created for them for breakfast! Photo credit: Jeremy Barnes

Banana Pancakes

(Serves 2)


2 large bananas

3 large eggs

1/2 cup almond meal OR 1/2cup brown rice flour and 2TBS coconut flour

1 TBS LSC (linseed, sunflower and chia)

1 TBS cinnamon

1 tsp baking powder

Coconut oil or butter for frying


1. Put bananas and eggs in the blender and process till smooth

2. Add the almond meal OR 1/2cup brown rice flour and 2TBS coconut flour, LSC, cinnamon and baking powder

3. Pulse until a smooth batter forms (This is a thicker mixture than your standard pancake mix)

4. Heat a large frying pan over a medium heat.

5. Add 2 tsp of coconut oil or butter to the pan and melt

6. Drop large spoonfuls of batter onto the hot frying pan.

7. Cook for 2 minutes, flip the pancakes over and cook for a further 1 minutes.

8. Serve these with butter, almond butter, fresh or stewed fruit etc

Kumara Toast with your choice of topping

For kumara toast (by far the cheapest 'gluten-free' toast option)

1. Slice the kumara lengthways into pieces less than 1cm thick using a large knife.

2. Pop them in the toaster on the highest setting and put them in initially for four mins.

3. It will depend on your toaster and the heat setting as to how long the kumara will take to cook, but

usually putting it down twice makes crisp on the outside and soft of the inside.

4. Once cooked, remove, and cover in toppings of your choice - for sweet I recommend almond butter

and banana slices and savoury I recommend avocado and/or egg, sauerkraut, quality pesto and


Tropical Green Smoothie
1. Add papaya, pineapple, mint, kale, lemon (mostly peeled) to a blender (a knob of ginger and/or
turmeric is a great addition if you have)
2. Top with water kefir or kombucha or water and a handful of ice. 3. Blend till smooth. Drink slowly and transport to the tropics

Variety is the spice of life as they say so if you have any great breakfast ideas I'd love to hear them; so add into the comments below!