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
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
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.’
