Mornings are chaotic, and in our mad dash out the door, almost half of Aussies are skipping breakfast. And while this may serve as a time saving tactic, we’re here to advocate for the forgotten meal. Starting the day off well nourished helps stabilise our blood sugars, generate energy and set our body up for digestive success.
Whether you’re pregnant or parenting, premium prenatal vitamin brand, fertility experts (and nutrition nerds) moode walk us through 3 power breakfasts to help start your day the right way.
Breakfast for the pregnant (or trying to conceive)
Did you know we can support the cognitive development and future intelligence of our children before we even conceive them? A 2017 study concluded 'women who take a multivitamin in pregnancy could boost their child's intelligence by the equivalent of a whole school year'. And this is because a quality prenatal ensures a complete vitamin and mineral uptake, particularly in nutrients known to support cognitive development (think iodine, DHA, choline, folate, Vitamin D, and B vitamins).
For a quick, fertility and family friendly breakfast, look no further than a supercharged smoothie. Easy to stomach if you’re pregnant, and sweet enough the kids will want to share, this boosted smoothie is packed full of minerals, proteins and collagen- essential for the growth and development of you, your baby and children.
Supercharged smoothie
Ingredients
1 frozen banana
1 cup of milk of choice
1 date
1 tsp of hemp seeds
1 tbs of nut butter (sub out for 1 tsp of LSA if heading to a nut free centre) 1 cube of frozen bone broth (see recipe here and simply freeze in iceblocks, or pre purchase smoothie broth here)
1 serve of protein or collagen powder.
Method
● Blend together on high until all the lumps are out, and enjoy straight away. ● Serve as is for the kids, or add the powder from your prenatal (or multivitamin) to yours for a nutritional boost.
Breakfast on the go - for when you're really in a rush
On the go breakfasts are renowned for their effortlessness, and often nutritionally underwhelming ingredient list. Enter the waffle, a delicious hot breakfast option able to be prepped ahead of time and easy to hide all the good stuff within. This batch is full of:
● Good carbs to help maintain energy levels
● Good fat to kickstart the mind
● Minerals and antioxidants to support overall health and immunity, and ● Plenty of B vitamins to support energy and mood.
They’re also a tried and tested kiddie favourite in our household.
Waffles with hidden benefits
Ingredients
1 cup ground rolled oats
1.5 cups of pureed fruit and vegetables (think combos that go together- sweet potato & apple, zucchini & pear, carrot & berries)
1 egg, lightly beaten
1 tbsp of good fat (olive oil, ghee, butter)
1/2 tsp of cinnamon (optional)
1 tsp of baking powder
Method
● Prepare your puree the night before.
● Mix the egg mixture into the dry ingredients and fold the puree through. It’ll feel a little thick. If it’s too thick, add a dash of milk of your choice.
● Store the batter in an airtight container until breakfast time.
● Coat the waffle iron with a good fat (eg, butter) in the morning, and pour some of the batter in for a quick, hot breakfast that can just as easily be eaten on the go.
Healing breakfast, to support recovery
This one’s for the rundown, the exhausted, the recovering from illness and even those healing postpartum. This nourishing breakfast is full of all the recovery nutrients, and was designed to specifically target healing, with:
● Brain boosting Omega-3 fat- DHA
● Green leafy vegetables rich in folate, as well as a range of vitamins, minerals and antioxidants
● Eggs rich in choline- which supports brain and cognitive development of a breastfed baby.
Black Sesame Seed & Greens Frittata
Ingredients
2 tbsp olive oil or avocado oil
6 large eggs
2 sprigs of thyme, leaves removed
1 spring onion, sliced
1/2 cup lacinato kale, roughly chopped
1/2 cup spinach, roughly chopped
2 cloves garlic, chopped
1 tbsp lemon peel
2 tbsp black sesame seeds
Sea salt to taste
Method
● Preheat oven to 200 C
● Prep all ingredients
● Heat olive oil on med-high in a cast iron pan on the stovetop
● Sauté onion for 3 minutes
● Add garlic, thyme, lemon peel, stirring for 1 minute
● Add kale and spinach, saute for 1 minute
● Whisk eggs and add to the pan, evening out the egg mixture across pan ● Sprinkle sesame seeds on top
● Remove from heat and add to oven for 10 minutes
● Remove from oven and let cool before slicing
moode is the new voice in reproductive health. Making nutritionally formulated vitamins, hosting uncomfortable conversations and providing a maternal health education for wherever you are on the reproductive journey. For more conversations like these, join us at: The Fertility Journal
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