We always hear that breakfast is the most important meal of the day. Why is that?
Our blood sugar levels are at their lowest point in the morning (of course this depends on factors such as what and when your last meal was) and after eating a breakfast rich in carbohydrates, such as white bread and breakfast cereals, your body will store greater amounts of glucose. This increase in glucose concentration will be detected in your blood within about 15 minutes, which will cause the pancreas to respond with insulin secretion. Insulin converts glucose into stored fat and approximately 25g out of every 100g eaten will be stored.


Having a meal high in protein and good fat, such as eggs (poached, boiled or scrambled), spinach or smoked salmon, is a great way to avoid insulin spikes. Non-instant porridge is another good alternative.


Time management and meal diversity are important factors to consider when choosing a healthy breakfast. Whilst eggs are a good option for the weekend, here are few nutritious options which can be made in a short amount of time and provide the essential vitamins and minerals you need. Not only will they prevent blood sugar levels from rising quickly and dropping, but also decrease the desire to snack throughout the day.


These recipes are adaptable but it’s important to use unsweetened milk alternatives. You will also need a blender. Portions serve one.


Acai berry smoothie bowl:

2 cups of unsweetened almond milk

1 handful frozen raspberries

1 tsp freeze dried acai powder

1 banana

2 tbs flaxseed mix

2 tbs chia seeds

(Blend until desired consistency (around 10-20 seconds). Garnish with fruit of your choice. Here I’ve added more acai as well as bee pollen. Flaxseed mix, bee pollen, acai powder as well as dairy free milk alternatives can all be found in Holland & Barrett.)











Green cleanse & hemp protein smoothie:

1 banana (frozen for a creamier consistency)

2 cups of unsweetened coconut milk

2 tbs hemp protein powder

1 tbs Primrose’s Kitchen Cleanse smoothie booster (barleygrass, wheatgrass, triphala and chlorella)

2 cubes of ice (optional; for desired temperature)

1 tsp baobab powder

(Blend for 20s. Optional additions include a cup of fresh spinach leaves and/or frozen berries. Once again most non-fruit items can be found at Holland & Barrett, or alternatively on the Primrose’s Kitchen website)











Red berry smoothie:

1 to 2 handfuls of frozen raspberries (optional addition: fresh strawberries)

1 banana (frozen for a creamier consistency)

2 cups of unsweetened almond milk

2 tbs white tea matcha and flaxseed mix

1 tbs Primose’s Kitchen beetroot and seed sprinkle

(Blend for 20s. A thicker consistency and a higher energy content can be made by adding quinoa flakes. Frozen raspberries are both filling due to their high water content as well as have a higher nutritional content in their frozen form).