TOTUM

Healthy Breakfasts For Hectic Mornings

As exam season and the first lot of deadlines loom, the TOTUM team have devised a list of feel-good, simple recipes that will help make the winter mornings a little tastier, and easier to manage!

‘Anytime’ Oats

Depending whether you’re a night owl or an early riser may decide the name you give them. However, they will taste delicious regardless of the time you make them. Grab them for breakfast, eat on the go for a quick snack in-between seminars or even as an after the gym energy boost.

To start you will need an old jar which is a great excuse to finish off the crunchy peanut butter or demolish the chocolate spread, then you start layering up! The beauty of oats for breakfast is you can experiment with just about anything. Here are a few suggestions to get you started…

All you need:

1/2 cup oats Choice of Seeds Banana Raspberries 1 cup of liquid (whole milk, almond milk, rice milk etc)

Layer 1: Oats, oats and more oats!

Layer 2: Next you can add an optional protein powder, yoghurt or anything sweet.

Layer 3: Seeds galore! Chia seeds, flax seeds, pumpkin seeds. The crunchier the better!

Layer 4: Add the fruit. Bananas, raspberries and blueberries are always popular choices with oats and if you add a sprinkle of dark chocolate you will love them even more!

Layer 5: Finally add the liquid. Usually the rule is double the amount of liquid to oats. So, if you have half a cup of oats, you need to use a cup of milk; whole milk, almond milk, rice milk, anything will work. Depending on the constancy that you want, you can change the quantity of liquid.

Add the lid, give it a shake and then leave it in the fridge overnight ready for an early morning treat.

Eggcellent Crumpets!

A classic with a twist. Two of the best breakfast options, eggy bread and crumpets, made into a game changing dish! Add some extra crispy bacon and beans on the side and you are all set for the morning ahead. (https://www.rachelphipps.com/2018/10/recipe-eggy-bread-crumpets.html)

All you need: 1 Egg 1/2 Tablespoon of Milk 1 Generous Pinch of Sea Salt and Black Pepper 2 Crumpets Splash Light Cooking Oil/Coconut Oil

  1. Whisk the egg, milk and a generous amount of salt and pepper in a large bowl.
  2. Place the crumpets, smooth side down into the mixture and leave for about a minute to allow the mixture to absorb. Then flip over and repeat.
  3. Heat a splash of oil/coconut oil in a large, non-stick frying pan. Turn the heat to a medium temperature and once the oil is simmering, add both the crumpets, smooth side down.
  4. Spoon any leftover egg mixture into the holes on top of the crumpets until all the mixture is used up, or the holes won’t take any more egg to make sure full ‘egginess’ is achieved!
  5. Once the crumpet is golden brown on the bottom, carefully flip each one and repeat.
  6. Add any extra condiments or sides and enjoy!

Bananas (in pyjamas) Pancakes

Pancakes are often overlooked as a healthy option. I personally loved mine drenched in chocolate sauce...with a side of EXTRA chocolate sauce, but, I think I could learn to love the healthier version too! It’s super easy, quick and you can be back in bed eating them in no time.

All you need: 1 Banana 2 Eggs Chocolate Chips (optional) Coconut Oil (for frying)

  1. Take a large bowl and banana. Mash up the banana until it is all broken down.
  2. Crack the two eggs and mix in with the banana until a paste like consistency is made (optional: add chocolate chips to mixture for a sweet treat).
  3. Heat a frying pan on a medium heat and add a small amount of coconut oil to grease the pan.
  4. Add mixture to pan in desired pancake sizes.
  5. Flip when golden on each side and then remove from heat.
  6. Garnish with fruit…or chocolate sauce!

Crunchy Apple Bites

Make a tray and they can be your go to snack in the morning. Apples are amazing for your immune system, which will have taken a kick after the Freshers’ lurgy has done the rounds. Apples are full of fibre and also fat free so everyone is a winner! An apple a day will definitely keep the doctor far, far away!

All you need: 2 Apples Peanut butter Chocolate to melt Granola Chia/Flax seeds (optional) Lemon juice (optional)

  1. Slice the apples into wedges. This recipe makes two apples worth but you can adjust it to however peckish you are in the mornings.
  2. Smother the apples with a topping of peanut butter (for extra crunch use the crunchy type).
  3. Add granola and seeds mix on top of the peanut butter.
  4. For those with a sweet tooth (like me!), add melted chocolate- dark would be a fab choice, to the top of the apples like a drizzle and let it cool.
  5. Enjoy!

TIP: If you want to snack on these all day, dip the apple wedges into lemon juice before layering the ingredients on to stop any browning!

It's important to remember that breakfast is the most important meal of the day, no matter what time you wake up! Have a go at some of our suggestions and let us know how you get on via our social media platforms.

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