Easy, Quick, Blood Sugar Supportive Breakfast – Eggs, Spinach, Avocado & OrangeBreakfast doesn't need to be fancy or time consuming. But if you want to support amazing health, have less afternoon cravings, or afternoon fatigue, better hormonal balance you want to make sure your breakfast is high in protein and supportive of blood sugar balance. This breakfast can help with that! It's super nourishing, let me break this breaky down for you: Egg - packed with vitamins A, D, B vitamins, choline, DHA, protein, healthy fats Spinach - loaded with antioxidants, folate, vitamin A, C, K, magnesium, a good fibre source Avocado - a skin loving, hormone loving healthy fat, a great source of fibre Orange - a great source of vitamin C
High Fibre Strawberry SmoothieThis high-fibre strawberry smoothie is supportive of gut health, skin health and is balanced to support stable blood sugar levels. Here are some benefits to this smoothie: MCT oil - provides your brain and body with a rapid fuel source, it can help reduce brain fog & keep glucose levels in check. Healthy fats also help to elongate blood sugar keeping you feeling satiated, along with supporting hormonal health & skin health. Hemp seeds - a wonderful plant-based source of omega-3 and protein. They are also a great source of vitamin E, other minerals & are a great skin loving food. Psyllium husk - an amazing prebiotic which promotes healthy colonies of probiotics to grow in the gut. It's also a great source of soluble fiber which can help with lower cholesterol & supporting healthy lipid levels, along with helping to relieve constipation. Protein powder - no smoothie is complete or balanced without protein. It helps to ensure the smoothie supports stable blood sugar levels & energy levels. It also provides your body with essential amino acids to support overall health & wellness. Strawberries - are rich in vitamin C & antioxidants. Berries are one of my top fruits to enjoy which are more supportive of blood sugar levels as they are lower on the GI index. Cauliflower - a great way to get in extra veggies and fibre to further support the microbiome. Cauliflower is also a great liver loving food.
Spirulina Cacao SmoothieThis spirulina cacao smoothie is nutrient dense, alkalizing, high in fibre and delicious! If you're after enhanced energy levels, balanced hormones, better skin health, better mitochondrial function, slower aging, want to lower HBA1C levels, support a healthier pregnancy, reduce cravings and feel full and satiated for hours then you want to focus on getting your blood sugar levels in check. This smoothie can help with that!
Pumpkin, Bacon & Goat’s Cheese FrittataThis pumpkin, bacon and goat's cheese frittata is an easy and flavorful dish that is super versatile. It could be enjoyed for breakfast, lunch or dinner. This frittata is super nutrient-dense, loaded with flavour and is packed with protein which makes it supportive of blood sugar levels. Stable blood sugar = more balanced energy, easier fat loss, less insulin, better hormonal balance and less inflammation. I love to enjoy this alongside a fresh garden salad for a lighter lunch or dinner. It's also a great make-ahead meal and it reheats beautifully.
Liver Loving Blueberry Chocolate SmoothieThis blueberry chocolate smoothie not only supports liver health, it also supports gut health and is blood sugar supportive which means it also supports hormonal health. Supporting blood sugar balance and liver health are the foundations for supporting hormonal health. INGREDIENT BENEFITS: - cauliflower: estrogen detoxification, fibre to gut health - flaxseeds: estrogen detoxification, an amazing source of fibre to support the microbiome - organic blueberries: rich in anthocyanins, antioxidants that reduce inflammation and protect the liver from oxidative stress - protein: amino acids needed to proper liver detoxification
Sugar Free Almond Meal Banana BreadBanana bread is always a popular recipe in our home, and this sugar free almond meal banana bread is no different! Since having kids I've been trying to come up with new recipes that are sugar free and only naturally sweetened with wholefoods. Sugar has such a negative impact on our health, espeically our gut microbiome and blood sugar balance. This banana bread is a super easy and quick recipe to make, it's a great recipe to add into kids lunchboxs or enjoy it for yourself as a healthy snack (my recommendation is to top if off with some almond butter or regular butter for extra yumminess).
Paleo Blueberry SconesWho doesn't like a freshly baked scone! This paleo blueberry scone recipe is for all my health conscious followers. It's a fantastic more blood sugar supportive alternative to the traditional scone which is high in carbs and refined ingredients. Enjoy these as a snack or a quick breakfast to go, sliced in half and topped with almond butter, yoghurt or butter.
5 Minute Omega-3 Rich Breakfast Or Lunch PlateThis is an extremely nourishing and quick breakfast or lunch meal you can make that is rich in omega-3 healthy fats. Omega-3 fats are essentail, we must consume them daily for great health. Omega-3 fats help to support brain health, hormonal balance, inflammation, cellular health, healthy cholesterol levels and so much more! This meal is also rich in antioxidants and fibre from the leafy greens, protein from the salmon and probiotics from the sauerkraut making it a very balanced and norishing way to start the day!
Bacon & Egg MuffinsThese bacon and egg muffins are a favourite of mine! They are super easy and quick to make and are paleo, GF, DF, high in protein to help support blood sugar balance and to switch off your hunger hormones. They make a great grab and go breakfast option, or enjoy them for lunch alongside a salad. They are also a great addition to kids lunch boxes!
Chia, Hemp & Flax Porridge (Paleo, Keto & Vegan friendly)This three seed porridge is quick to make and high in protein and healthy fats to kick start your day and balance your blood sugar levels right from the get-go! It's also very high in fibre to support bowel health and elimination.
Chocolate Almond Butter OmeletteThis combination may sound a little strange at first, but trust me, it's delicious! This breakfast is high in protein which is exactly what your body needs to start the day. Higher protein breakfasts will also support stable blood sugar levels, reduce cravings and support weight balance. This chocolate almond butter omelette is also easy to make and kid friendly too!
Homemade Baked BeansI LOVE baked beans, however I stopped buying them many years ago because all store bough baked beans are full of sugar and not-so-good for you ingredients. While being on lockdown for COVID-19 I decided it was time to get creative and create my own healthy version of baked beans, so here you go, it’s much more nutritious and delicious as it contains wholefood ingredients. You can enjoy it on its own on toast, or with a side of avocado, or top with eggs if you desire.
Skin Glow Matcha Chia PuddingA nourishing breakfast option for anyone wanting to change up their breakfast meal. This matcha chia pudding is high in superfoods that will nourish your skin from the inside out. It’s high in healthy fats which are well known for their skin loving abilities from the avocado and chia seeds. Healthy fats are also important for cell development and growth, hormone production, mood regulation, reduced inflammation and proper brain function. It also contain matcha powder which is high in antioxidants that promotes smoother and more supple skin due to its ability to rejuvenate skin cells and support skin structure.
Chocolate Mousse SmoothieThis decedent chocolate mousse smoothie is all kinds of delicious! It’s a fantastic breakfast option if you prefer sweeter breakfasts. Its jam packed with healthy fats, antioxidants, minerals and protein to nourish your body, give you glowing skin, support stable blood sugar levels and give your lasting energy.
Anti-Inflammatory Mango & Kale SmoothieThis anti-inflammatory mango and kale smoothie is jam-packed full of goodness. This is a recipe that I often recommend to my clients, particularly those who have an inflammatory condition. Inflammation is at the core of most common health woes - such as weight gain, gut dysfunction, hormonal imbalance, skin issues, auto-immune conditions, to name just a few. Each week in clinic I see numerous clients suffering from all kinds of inflammatory conditions. Because of this I wanted to share with you this recipe that I share with them, so anyone else who is struggling with an inflammatory condition can reap the benefits of it. This smoothie can be enjoyed for breakfast or an afternoon snack.
High Protein Chocolate Breakfast Bar (Gluten, Dairy & Sugar Free)If you’re short on time in the morning this high protein chocolate breakfast bar recipe is for you! It’s gluten free, dairy free and contains no added sugar! What’s even better is that it takes less than 15 minutes to make and is loaded with wholefood ingredients which will fuel your body for the day ahead. It contains lots of healthy fats to help your skin glow and support cellular health, also to help keep you satiated between meals. It also contains lots of protein to help keep your blood sugar levels stable, this helps with reducing cravings later in the day. Slice this recipe into 6 bars and grab one as you walk out the door in the morning.
Chocolate Waffle With Almond Butter & RaspberriesStarting your day with a nutritious chocolate waffle is always a good idea, especially when you smear it with almond butter and top it off with raspberries, what more could you want for breakfast!
Sweet Potato & Carrot WafflesThis is a really easy and fun recipe to make. It’s great for breakfast topped with an egg and avocado and a handful of leafy greens, or enjoy it for lunch and dinner alongside a fresh salad and a fried or poached egg.
High Fibre No-Grain BircherThis high fibre no-grain bircher is gut-friendly, gluten-free, dairy-free, sugar-free, low GI and is paleo and vegan friendly. This breakfast is also very high in protein and good fats, starting your day with a breakfast high in fat and protein is vital if you want to have stable energy levels throughout the day. These two food groups also help to switch off hunger hormones. This is a fantastic make-a-head breakfast that you could prep during the weekend so you can a breakfast that you can grab as your run out the door in the morning.
Simple Bircher MuesliThe key to eating well and creating new healthy habits is to keep meals simple. This simple bircher muesli is a fantastic recipe that you can make on the weekend to last you 5 days. It takes less than 5 minutes to prepare which is another bonus. I like to make this up when I know I have a busy week ahead and don’t have time to prep food in the morning. You can store it in individual jars or keep it in one large bowl (make sure it’s covered) in the fridge. Top it with fruit, yoghurt extra nuts and seeds for a delicious healthy start to the day!
Veggie Loaded Egg “Wrap” (5 min meal – video included)Here you have it, my simple, easy veggie loaded egg “wrap” recipe. This is a fantastic breakfast, lunch or dinner recipe. I often make this for lunch when I’m working from home and don’t have anything prepared, or when I get home from work after a long clinic day and need something healthy to whip up in 5 minutes. It’s so versatile, you can add salad ingredients you like in to middle. This recipe is loaded with health-promoting ingredients from healthy fats (from the avocado), protein (from the eggs), vitamin C (from the red capsicum and spinach) as well as lots of other vitamins and minerals from the vegetables and herbs.
Chocolate Almond Butter Smoothie BowlI made this chocolate almond butter smoothie bowl for breakfast in the weekend and it was SO GOOD I had to share it with you guys. So good I was tempted to make another bowl! You can make this smoothie bowl in a matter of minutes for a nutritious and oh-so-delicious breakfast or afternoon snack, heck you could even have it for dessert! It’s full of healthy fats which will help you keep you satiated for hours.
Quinoa Egg MuffinsThese quinoa egg muffins can be used in so many different ways! You can enjoy them as a grab-and-go breakfast, a protein-rich snack, or enjoy them for lunch alongside a salad. They are also great in kid lunch boxes too! What’s even better is that they are super easy to make, high in protein and are gluten-free!
Blueberry Almond Butter ToastThis delicious wee combo is different, but yummy! It's a nice breakfast to make when you feel like something different but quick. The reason I recommend using paleo bread is because it's high in protein, and when starting the day it's good to have a breakfast that contains a good amount of protein to help stabilize blood sugar levels and keep energy levels high. You could also enjoy this as a snack.
Yoghurt Breakfast BowlThis yoghurt breakfast bowl is a delicious and extremely nutritious way to start the day. It’s loaded with healthy fats, protein, fibre and antioxidants. The best thing about it is that it’s so simple to through together. It’s the perfect breakfast for anyone who is limited on time in the morning. To make it even easier you could prepare all the nuts and seeds in a bowl or glass jar at night and the following morning top it with yoghurt and fruit.
His & Her Overnight OatsAlmost every weeknight for the past couple of years I've made this overnight oat recipe for my hubby in the evenings so he can grab it and go in the morning, or if he doesn't start super early he heats it on the stove to make a warm porridge. Every now and then I make it for myself as well. It's a staple recipe we've both loved for years. This recipe is loaded with healthy fats, protein and complex carbs making it a nutrient rich breakfast which keeps both of us satisfied until lunch time. You can even make it in large batches ahead of time (for 4-5 days) and portion it out in the morning.
Acai BowlAcai bowls are one of my FAVORITE breakfasts during the summer months, they also make a great healthy snack! They’re healthy, filling, full of nutrients, and tastes like a dessert! This is my go to acai bowl recipe – I hope you like it as much as I do!
Chia Seed Pudding 3 WaysChia seeds pack a mighty punch when it comes to nutrition, packing more calcium than milk, more antioxidants than blueberries and more omega-3 than Salmon. Chia seeds are also packed with fiber, protein, antioxidants and phytochemicals. Now that’s what I call a superfood! The high amounts of dietary fibre in these chia seed puddings helps with appetite control, bowel movements, and blood sugar levels, all of which can assist weight loss. Chia seed pudding is a simple and delicious way to easily get all the wonderful benefits of chia seeds. They take minutes to make and have enough protein and nutrients to be a quick, on-the-go breakfast, healthy snack or even dessert! You can’t go wrong!
Millet PorridgeThis gluten free, dairy free and sugar free millet porridge has been my go-to breakfast over these cooler winter months. Every year I seem to find a new fave breaky, last year I was obsessed with buckwheat porridge, but this year millet porridge has won my heart. Millet is actually seed (like quinoa and buckwheat) which packs a nutritional punch and is 100% gluten free. It doubles in size so for females I recommend 1/4 cup which will make 1/2 a cup, and for males I recommend 1/2 cup which will make 1 cup. Millet is a good source of some B-vitamins, and some minerals such as magnesium, zinc, copper, phosphorus, manganese. Furthermore, it's also contains 6gms of protein per cup and is a good source of fiber. I like to pair the millet with chia seeds for extra fibre, coconut oil for a healthy fat source, maca powder for hormonal health and energy and protein to help stablize my blood sugar levels.
My Go-To Buckwheat PorridgeThose who have been following me for a while will know that I'm a huge buckwheat lover (sorry about all the instagram posts about my buckwheat porridge, I just love it so much). There's nothing quite like a nice warming bowl of porridge on these cold winter morning! A few reasons why I love buckwheat... buckwheat is actually a seed, which is gluten free, low GI and is great for cleansing the intestines! Buckwheat groats are an amazing superfood, they are really nourishing to our nervous system, as they contain a range of B vitamin’s which is crucial for nerve function, as well as the amino acid tryptophan, which helps to make serotonin, the FEEL GOOD hormone. Buckwheat has a light nutty flavour, it's high in amino acids, fiber and essential minerals manganese, magnesium, zinc and copper. It’s also rich in anti-oxidants and is anti-inflammatory. This is a really nice, warming and grounding way to start that day. It's important to soak the buckwheat overnight to help make the seed a lot more digestible. It also shortens the cooking time.
Super Green OmeletteTalk about getting in your greens! One thing I emphasize in not only my diet, but my client's diets is to bump up their nutrition profile by adding in lots of leafy green veggies. This is one easy way to do it! This low carb super green omelette is high in protein and healthy fats and can be whipped up in under 10 minutes. It's a perfect healthy breakfast or easy lunch option. You need a few ingredients, a fry pan and you are good to go!
Paleo Bread LoafI'm excited to share this paleo bread loaf recipe with you because even though it's completely grain and gluten free, it actually tastes really good and toasts really well! It makes for a seriously satisfying breakfast or lunch meal. I love topping it with smashed avocado, poached eggs, a pinch of chilli flakes and sea salt. You can also enjoy it as a snack, toasted and topped with hummus, tomato or cucumber.
My Go-To Breakfast SmoothieSo ... it's about time I share with you some video's I've kept hidden away for the past 6 months. I've been a little bit shy about putting these out there into the big wide world but here you go! The first one - My 'Go-To' Breakfast Smoothie. I hope you enjoy it! I absolutely love this smoothie, I've been making it for years. It can be thrown together in a matter of minutes and is full of healthy fats, protein and greens to nourish your body and give you lasting energy. Nat xx
Easy Paleo Granola (Nut Free, Vegan Friendly)Here is a delicious, crunchy granola that is gluten-free, grain free, nut free and refined sugar free. It's delicious in so many ways, serve it with some unsweetened almond or coconut milk, top it with fruit, yoghurt, or enjoy it on top of smoothies (my favourite way) or you can eat it on its own as a yummy and crunchy snack. This granola is high in protein and healthy fats from all the different kinds of seeds, coconut flakes and coconut oil. It comes together quickly by mixing the ingredients together, coating it with melted coconut oil, cinnamon and brown rice malt syrup for a little sweetness which makes it rich and adds to the nutty flavor, then baking it.
Easy Zucchini FrittersThese fritters are unbelievably easy to make, containing only 7 ingredients (mostly spices). It’s the perfect lazy weekday dinner meal for 1, or weekend breakfast or lunch meal. They are wonderfully nutritious, vegetarian and paleo friendly. The trick to making these zucchini fritters work is by making sure you drain any excess moisture from them by squeezing the living daylights out of the zucchini once grated. Another trick is if you salt the grated zucchini and let it drain in a sieve in the sink, the salt will help draw out the excess water. Play around and have some fun with this recipe. You could easily add 1/2 green onion to it, sliced up bacon, or sliced red capsicum for something a little different.
Green Glow Smoothie BowlWho doesn’t enjoy a nice, cold, nutrient-dense smoothie bowl on a hot summers morning. Well friends, your life and mine just got better with this green glow smoothie bowl. I made it for breakfast this morning and it was so good I had to share it with you straight away! I think it's going to become a new fav breaky of mine this summer. It's jam packed with nutrients to make you glow from the inside out. Pineapple - rich in vitamin C, important for skin collagen. Banana - Also contains vitamin C as well as B6 which plays a vital role in maintaining the integrity and elasticity of the skin. Spinach - rich in antioxidants, specifically lutein which is important for eye health and will help to make your eyes sparkle! It's also loaded with B vitamins, vitamin C, E, potassium, iron, calcium and magnesium. Protein - A key nutrient for ageless beautiful skin! Skin hair and nails are all made up of protein so it's vital to include protein in your diet in order to maintain beautiful skin, hair and nails. Coconut water - Very hydrating. If you want beautiful skin you need to be hydrated! If your skin is not getting a sufficient amount of water the lack of hydration will present itself by turning your skin dry, tight and flaky.
4 Overnight Breakfast Jars To GoI’m obsessed with breakfast, I literally go to bed dreaming about what I’ll be having the following morning. I’m a foodie, so yes, food and planning my next meal is always on my mind. Breakfast is SO good for you, not just because it tastes awesome, but it should make you feel awesome too. You may be saying, “but I don’t like breakfast food”, we’ll let’s have a chat and find something you do like. If you tell me you “just aren’t hungry in the morning” let's chat about hormones and your liver. If you don’t have time for breakfast, well we will just have to chat about easy grab-and-go options for you, like the ones below. Food is fuel, if you’re feeling hungry an hour after breakfast, or craving a pick-me-up such as caffeine, you may not be fueling your body correctly in the morning. I get it, we’re all busy, but there are feasible breakfast options you can prepare the night before so you can grab it as you scurry through the door on the busiest of mornings. They are all super healthy and nourishing too! I always like to add a scoop or tablespoon of protein powder to my morning meal to give my body an extra energy boost, it keeps me satiated till lunch and helps with weight management. Have some fun with these recipes. If you don't like milk alternatives, swap it for water. Make the recipes your own!
Raspberry & Coconut Protein PancakesIntroducing my new favourite breakfast. It’s packed full of protein and healthy fats, it's an ideal way to start the day or re-fuel post workout. This delicious recipe is high in protein, low carb, healthy, delicious, paleo friendly and extremely satiating. They will keep you satisfied until lunch! It’s so important to consume a good quality protein source at breakfast, especially if you want to avoid the afternoon slump or crave caffeine and sugar to get through your days. Whether you want to increase your energy levels throughout the day, decrease sugar cravings or maintain a healthy weight I would highly recommend including protein with your breakfast. This recipe is easy, and I mean super easy to make! It’s also gluten free, grain free, dairy free, sugar-free and paleo friendly!! What’s not to love? Oh, and did I mention they are perfectly fluffy? Yup, it’s amazing I know. Try them for yourself and let me know how you get on in the comments below.
Maple Cinnamon Buckwheat GranolaWho doesn’t love a delicious bowl of granola topped with fresh fruit, yogurt and milk in the morning! Well your life just got even better with this yummy, healthy, grain-free recipe. I am obsessed with buckwheat at the moment. During these chilly winter months I’ve been enjoying a warm bowl of buckwheat porridge most morning. The other day I decided it was time to change things up a little, so I experiment with a buckwheat granola, then this happened. It was so good I had to share it with you immediately! This recipe is extremely versatile, so feel free to play around with the ingredients and put your own spin on it. I’m allergic to a few nuts so it’s a nut-free recipe, but if I were you I would definitely add in some almonds, walnuts, brazil nuts or pecans to give it a little more oomph. Seeds are wonderful as well, they are a nutritional powerhouse, pumpkin seeds, sunflower seeds, flaxseeds are jam-packed with minerals, fiber, protein and healthy fats. Buckwheat is actually a seed, it’s a fantastic substitute to oats that is gluten free, low GI and is great for cleansing the intestines. Buckwheat groats are an amazing superfood, they’re extremely nourishing to our nervous system, as they contain a range of B vitamin’s which is crucial for nerve function, as well as the amino acid tryptophan, which helps to make serotonin, the FEEL GOOD hormone. Buckwheat has a light nutty flavour, it's high in protein (1 cup has around 20gms of protein), fiber and essential minerals such as manganese, magnesium, zinc and copper. It’s also rich in antioxidants and is anti-inflammatory. What's not to love! This granola is super easy to make and you can enjoy it on all kinds of things. It’s great on top of porridge, smoothie bowls, chia pudding, coconut yogurt, healthy pancakes, and ice cream (the healthy kind, of course). Make sure you store it in an airtight container.
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The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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