Polly Morgan

By Polly Morgan

Breakfast, Dietary Advice, Food Facts, Health Advice, Nutrition Lab, Recipes, Uncategorised, View All Nutrition Lab

Breakfast: The Most Important Meal of the Day

Most people have ditched cereals and white toast and this is because we are becoming more and more aware of their detrimental effects to health. For many of us though, it means skipping breakfast altogether.

If you’re like me and only have 5 or 10 minutes to prepare breakfast, here are two oat based ‘cheat’ recipes that are super healthy and nutritious and can be prepared without any fuss.

Both breakfasts contain oats – the original superfood. Maybe you associate oats with lumpy porridge, but there are so many pleasant ways to enjoy them and they’re seriously high in vitamins, minerals, fibre and immune boosting beta-glucans.

Powerful Porridge

This breakfast contains so many of my favourite foods. As well as oats it contains:

  • Buckwheat – not a type of wheat as the name suggests but a fruit grain that is beneficial for heart health, blood pressure and cholesterol.
  • Ground almonds – high in vitamin E and magnesium which are beneficial for cell health, the nervous system and muscles.
  • Lucuma powder – a South American yellow fruit. It tastes a little sweet and quite like maple or caramel. It contains masses of calcium and magnesium.
  • Chia and flax seeds – these provide omega oils. Having omegas every day can really benefit the joints, the skin and hormone balance.
  • Maca powder – I love maca! It’s good for energy, stamina and thyroid and hormone balance.


  • ½ cup Evergreen oats
  • 1 cup Koko coconut milk
  • 2 tbsps Iswari buddha’s awakening maca & vanilla (This is the mix that contains all the buckwheat, lucuma and maca etc. You can buy the ingredients separately if desired, but for me, the mix is what makes it a cheat recipe)

Throw them together in a pan and heat gently on the hob. You could also microwave for 2/3 minutes if you prefer.

Stamina Smoothie

This smoothie has fibre, protein, vitamins and minerals. It’s a quick and good quality, nutritious breakfast.

It contains a high protein energy supplement called “Spiru-tein”. It’s a non-dairy protein powder with spirulina (a superfood that is massively high in iron and B vitamins). The protein in “Spiru-tein” helps to make you feel fuller for longer, curb appetite and assist in recovery after illness or exercise.


  • ½ cup Evergreen oats
  • 1 ½ cups Ecomil almond milk
  • 1 sachet “Spiru-tein” protein powder (I prefer vanilla)
  • 1 banana preferably cold or frozen

Throw in the blender and whizz. You can add more milk or a little water depending on how thick you prefer your smoothies.

I hope you enjoy trying out my recipes and if you would like advice on healthy eating feel free to call in to any of the seven Evergreen stores.