I have a very consistent morning routine. I wake at 6:15am, wash, brush my teeth and change into my training kit. My training bag I have always packed the night before. I go downstairs and meditate for about 10 minutes. To build a meditating routine, I have found doing it first thing in the morning is the best way to maintain consistency. It is also a great way to start the day, with a clear and alert mind. I eat my first breakfast around 6:40am, alongside a strong cup of tea. It is my ‘first’ breakfast, as after my first training session of the day, around 10am I eat my ‘second’ breakfast. One of the perks of rowing all day, every day, is two breakfasts! Below are my go-to breakfasts. It is important they are quick to prepare or can be prepared the night before, so to not waste any precious sleep.
Greek Yogurt, Fruit and Homemade Granola
This has all you need in a breakfast. The Greek yogurt provides a good amount of protein and healthy fat with no added sugar. Be aware of ‘low fat’ yogurts, they often contain added sugars; always read the label. I often buy frozen fruit, as its cheaper and due to being frozen at the time of picking, retains more of its nutrients. Thaw it overnight in the fridge. The fruit will give your immune system a kick start, with an abundance of vitamins and minerals. My homemade granola contains oats, that release energy slowly throughout the morning and the nuts are full of fibre and healthy fats.
Fills about a 1 ½ litre food jar
Prep: 5 mins
Cooking: 45-50 mins
Ingredients
400g Rolled oats
80g Almonds
50g Pecans
50g Hazelnuts
60g Mixed seeds
20g Candied ginger or 2tsp ground ginger
3 tbsp coconut oil
7 tbsp maple syrup or honey
Mixed raisins and sultanas
Method
Mix together all ingredients apart from raisins and sultanas ensuring the coconut oil is in liquid form.
Bake for 45-50 mins at 160 degrees fan or until lightly toasted and golden. Mix in the raisins and sultanas. Serve the yogurt topped with the fruit and crunchy granola.
Chocolate Overnight Oats
This is delicious and so easy to make. Prepare it the night before, so it’s literally waiting in the fridge for you in the morning. I often make a big batch, as it keeps in fridge for a few days. A sweet, chocolatey slow release energy breakfast. Feel free to add any toppings you like. My favourites are pumpkin seeds for texture, fruit for sweetness and nut butters, because they are delicious!
Servings: 3-4
Prep: 10 mins
Ingredients
200g oats
500ml milk (of your choice)
2 ripe bananas
2 tbsp cacao powder
Method
Whizz in food processor the milk, bananas and cacao powder then add to the oats in a container and mix. Leave overnight in the fridge.
Blueberry and Acai Smoothie – with a spoon
This is so tasty and full of so much goodness! Acai berries have so many health benefits and for centuries have been heralded as a healing, immune-stimulating, energy-boosting fruit, full of antioxidants. The berries here add more vitamins to the party! I like to serve this with my homemade granola and some Greek yogurt.
Servings: 2
Prep: 10 mins
Ingredients
250ml almond milk
250g mixed frozen berries
1 banana
1 tbsp nut butter
3 tbsp acai powder
Method
For this you need a powerful blender. Add all ingredients and whizz up until they are a thick but smooth consistency.
Good Old Porridge
Basic but always a winner! Porridge is especially great in the winter, to warm you up from the inside but I love it so much, I eat it all year round. For variety, the toppings you can add are endless. Some of my favourites are flaxseeds for a dose of Omega 3, creamy almond butter and raisins. I also like to cook it with chopped banana in, so the banana softens and becomes extra sweet.
Servings: 1
Cooking time: 10 mins
Ingredients
50g porridge oats
150ml milk of choice
Method
Porridge can be made in the microwave if time is tight, but in a saucepan on the hob is best. Combine ingredients in small pan and heat over a medium heat, stirring occasionally, ensuring it doesn’t catch to the bottom of the pan. Cook until warmed through and to desired consistency – about 5-6 minutes.
Chocolate Soaked Chia Seeds
Another breakfast you can prepare the night before. Chia seeds became really popular after the book “Born to Run” was released and their amazing health and energy benefits were explained. The book is based on the Tarahumara, “the running people”, a Mexican tribe of “super” athletes, who run 50 to 100 miles at a time for enjoyment and who eat large amounts of chia seeds. In this simple recipe there are 2 tablespoons of chia seeds and that contains 10 grams of fibre, 6 grams of protein, 12g of carbohydrate, 9g fat, 5g of omega 3 and 1.5g of omega 6. They also contain a lot of important minerals, such as manganese, selenium, iron and calcium. Chia seeds are one of the most nutrient dense foods on the market. I add Greek yogurt and my homemade granola to this for a healthy start to the day.
Servings: 1
Prep: 5 mins
Ingredients
2 tbsp chia seeds
140ml milk (you can use any type of milk though, coconut or almond)
1 tbsp cacao powder
Method
Put ingredients in a jar with tight fitting lid and shake well then leave overnight in the fridge.
