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Our first meal of the day impacts not only how we feel, but also our food choices for the remainder of the day.

Specifically, this can influence our blood sugar, appetite and energy levels throughout the day.

When it comes to breakfast, we want to make sure the meal we eat contains

a source of complex carbohydrates (fibre), protein and healthy fats.  Protein is particularly important because protein helps to reduce our hunger-stimulating hormone, while increasing satiety hormones.

Keeping appetite in check assists with blood sugar control, which in turn promotes a healthier cortisol response, better concentration, reduced dips in energy and weight maintenance.

Here I am sharing 3 spring friendly breakfast ideas to support hormone balance!


Cottage Cheese & Fig toast

This is a great option when you want some savoury but also sweet!

Serves 1

2 thin slices sourdough or soy & linseed toast
100g high protein cottage cheese
1 fig, thinly sliced (can also use apple, pear or stone fruit)
1 tbsp. hemp seeds
Pinch cinnamon, ground
Honey, optional

Spread cottage cheese on toast, top with sliced fig, hemp seeds and a sprinkle of cinnamon.

Drizzle with optional honey or mix the honey into the cottage cheese.


Coconut Buckwheat Porridge with Raspberry & Kiwi fruit

Serves 1
Pre: overnight
Cook: 10mins

1/3 cup buckwheat groats, soaked overnight in water, rinsed and drained
1 tbsp. shredded coconut
¾-1 cup coconut milk + extra for serving
pinch cinnamon
1 tbsp. honey, optional

Handful raspberries
1 kiwi fruit, peeled and diced finely
sprinkle nuts/seeds

In a small saucepan combine soaked buckwheat, milk, cinnamon, honey and coconut, simmer over low-medium heat for 5-10 mins until soft and liquid absorbed.

Spoon the porridge into a bowl and top with fruit and nuts/seeds.


Pea Fritters with Avocado and Tomatoes

Serves 2-4
Prep: 15min
Cook: 30min

1-2 tbsp extra virgin olive oil, for cooking
2 cups fresh peas or frozen, cooked/defrosted
1 red shallot, finely sliced
2 tbsp. coriander, finely chopped
1/3 cup buckwheat flour
2 tbsp. ricotta or cottage cheese
2 large eggs

To serve
Diced avocado
Diced tomato
Squeeze fresh lime

In a large bowl mix together peas, shallot, coriander, flour, cheese and eggs.

Heat a large frying pan to a medium heat, add extra virgin olive oil.

Drop spoonful’s of mixture into the pan, flatten and cook until golden brown on each side.

Serve the pea fritters topped with diced avocado, tomato and a squeeze fresh lime.