Start Your Day The Right Way


After a good night’s sleep and with an empty stomach in the morning, it makes sense that the best way to start the day and to energize and revitalize your body is with a filling, nutritious and healthy breakfast that will keep you satiated until the next meal. Our body needs a healthy breakfast packed full of vitamins and nutrients whilst also providing energy and fuel for the brain.

The best types of foods to be eaten at breakfast are protein, complex carbohydrates such as whole grains including oats, together with a small amount of fruit. These foods will keep you fuller for longer, prevent unhealthy snacking, keep energy levels steady without dipping and provide you with essential vitamins and minerals that may be missed at other meals.

We know that breakfast is the most important meal of the day so it is always a good idea have a few different meal options so that you do not get bored and end up skipping breakfast altogether as the thought of eating muesli for the eighth day in a row is just too much for you to handle at 7:00 am.

Sovereign are all about empowering New Zealanders to take charge of their health and well-being, we have been inspired by their #lifetakecharge mantra so are sharing our top 4 breakfast food bases.


Beginning the day off with a warm bowl of oatmeal is a delicious way to add fibre and nutrients to your body first thing in the morning. Due to oats being high in fibre, they can make you feel full for longer. Oats taste delicious when eaten with fresh fruit, nuts and seeds, chia seeds and yoghurt. Spices such as nutmeg and cinnamon.

We have a delicious granola recipe that uses oats, you can find it here.

Chia Seeds

Chia Seeds are highly nutritious and a must in any smoothie thanks to their high levels of Omega 3, omega 6, protein and fibre. Soak the seeds in water for 10 minutes before adding to smoothies/juices to double their size and help them sweep through your GI tract and regulate blood sugar levels.

To see our favourite Chia Seed pudding recipes click here and here.


Eating eggs for breakfast is a fantastic way to boost your health. A whole organic egg (yolk included), contains iron, zinc, phosphorus, selenium, b vitamins, selenium and Omega 3 fatty acids. The egg yolk is where all the goodness is found and the egg white contains almost half the eggs protein. Eggs are delicious eaten scrambled, poached, boiled, in pancakes served with a side of avocado or eaten as an omelet. Eggs are natures perfect food, they are full of nutrients, high in protein, cheap, easy to prepare and go with almost any food.

For our no fuss gluten free pancake recipe, using eggs, visit here.

Quinoa Flakes

Quinoa flakes are a great gluten free breakfast option, low in fat and calories.  Quinoa is a complete plant based protein, which means that it contains all the amino acids necessary for our nutritional needs. It is un common for plant based protein to be a complete protein, this makes quinoa so special and makes it an excellent food for vegetarians and vegans. Quinoa is a rich source of calcium, iron, magnesium and most importantly, fibre. Quinoa flakes make a delicious bircher muesli or oatmeal type breakfast, as they are cooked the same way and have a similar texture. Top with nuts, seeds, cinnamon and yogurt to sweeten it up.\

What are some of your quick and easy breakfast ‘go to’ meals?

J&L x

This post was made possible thanks to Sovereign.  Check out Sovereigns Facebook page for more healthy living inspiration!

#officiablogger #lifetakecharge