Bespoke Breakfasts : The pre-meeting brain booster, The boozy-weekend detoxifier, The pre-party skin brightener

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Whether you want to impress in the boardroom, or detox after an indulgent weekend, here’s how to make the most important meal of the day count

The pre-meeting brain booster

What to have eggs Royale

Description: Eggs Royale

Eggs Royale

Pop a couple of asparagus spears under the grill with a slice of wholegrain bread while you poach an egg. Top the toast with a layer of smoked salmon, the asparagus and then the egg.

Why it works ‘The asparagus and wholegrain bread contain folic acid and vitamins B6 and B12, while the salmon contains omega-3s, all of which improve brain function,’ says nutritionist Caroline Farrell (essential-nutrition.co.uk). Add the eggs, which are rich in memory-boosting choline, and you’ve got the perfect combo to help you switch on your game face.

The boozy-weekend detoxifier

What to have apple and cinnamon porridge

Apple and cinnamon porridge

Make the porridge with 50g of jumbo oats, 300ml skimmed milk, half a chopped apple and 1tsp of ground cinnamon. Drizzle with some agave nectar syrup and wash down with a glass of coconut water.

Why it works ‘Oats are packed with B vitamins – essential for detoxing the liver’, says Caroline. ‘They’re also low GI, so help to rebalance your body’s sugar levels. The apples are rich in polyphenol antioxidants, which prevent liver damage, while agave syrup is a healthier alternative to sugar. Cinnamon helps keep glucose levels stable and coconut water is a great hangover cure, because it’s fantastic at rehydrating the body quickly.’

The pre-party skin brightener

What to have blueberry pancakes

Blueberry pancakes

Make the pancakes with 200g self-raising flour, 1tsp baking powder, 1egg, 300ml milk and 75g blueberries. Top with extra blueberries and a dollop of natural yogurt. Serve with a glass of hot water and lemon.

Why it works ‘The yogurt and eggs are good sources of protein, which provides the building blocks for collagen – your skin’s scaffolding,’ says Caroline. ‘Blueberries are a concentrated source of antioxidants, which fight skin-damaging free radicals caused by smoking, pollution and UV rays. And finally, the lemon in the hot water contains limonene, an agent that stimulates detoxification.’ One meal away from flawlessness!

The gym sesh energizer

What to have berry protein shake

Berry protein shake

Blend a cup of frozen berries with a scoop of whey protein powder and a cup of milk. Add 1tbsp of desiccated coconut.

Why it works ‘A pre-gym breakfast needs to be light and easy to digest,’ says Caroline. This shake is ideal. ‘Eating whey protein before exercise has been shown to support fat burning, coconut contains acid that boost metabolism and the berries’ antioxidants will help your body recover,’ she says.

The bug-banishing immunity booster

What to have honey and apricot yogurt

Description: Honey and apricot yogurt

Honey and apricot yogurt

Stir 3 chopped apricots and 1tbsp of pumpkin seeds into a bowl of natural probiotic yogurt. Top with 1tsp of Manuka honey. Enjoy with a cup of green tea.

Why it works ‘The yogurt provides friendly bacteria, to guard against infections,’ says Caroline. ‘Apricots contain beta-carotene, which enhances your immune system, and pumpkin seeds are rich in zinc, which increases the production of infection-fighting white blood cells. Manuka honey is renowned for its antibacterial properties, while green tea is loaded with antioxidants.’

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