15 Jun 2016

Breakfast On The Run x 4

Breakfast On The Run on vickiarcher.com

Breakfast is often on the run.

Yes, we know it is the most important meal and we should not avoid or rush the experience but sometimes I want an easy and quick solution.

That’s the converstaion I had with Lily this week and she obliged me with 4 fabulously quick and easy recipes so even I can have no more excuses.

Here is what she recommends, xv.


Week day mornings can be rushed and more often than not, breakfast can be the forgotten meal.


Without breakfast, our blood sugar plummets causing us to feel tired, irritable, our concentration goes out the window and we’re much more likely to reach for sugary quick fixes.


Here are 4 quick options, which will never make you want to miss breakfast again.


  • Overnight Oats with Almond Butter

This is a super speedy breakfast and totally scrumptious. You can prepare the oats in the jam jar the night before, which makes them easy to transport.


Oats are a great source of slow release carbohydrates, just what you need to prevent that afternoon energy slump.


1 jam jar

60g oats

250ml almond milk

tablespoon toasted almond butter

tablespoon chia seeds, 

tablespoon pumpkin seeds

50g raspberries

A drizzle of coconut blossom nectar (optional)


Mix the oats, chia seeds and milk together in a jar, drizzle over toasted almond butter. Top with raspberries and seeds and leave to soak overnight. In the morning drizzle with coconut blossom nectar if needed.



  • Egg, Salmon and Spinach Pot

Eggs are a perfect, protein rich way to start the day. Full of healthy fats called phospholipids, they enhance brain function and concentration.


2 boiled eggs

1 slice of salmon

Handful of spinach


Boil 2 eggs the night before and peel the next morning. Add eggs to a pot with a slice of salmon and a handful of spinach.



  • Antioxidant Super Smoothie

The smoothie is powerhouse of fruit and veg and you can smugly make your way to work knowing you’ve had 3 of your 5 a day before 9am!


The Greek yoghurt provides good quality protein, which is essential for keeping us fuller for longer and for lasting energy.


150g of fresh blueberries

1 cup almond milk

150g Greek yoghurt

Drizzle of coconut blossom nectar (optional)

1 tablespoon chia seeds

1/2 avocado

1 handful of spinach or kale leaves


Simply blend and serve



  • Smashed Avocado on Buckwheat Toast with a Twist

 Buckwheat is an amazing gluten free seed, which is ground to flour and made into a bread. The avocado provides you with healthy brain fats for tip top concentration.


1 slice of buckwheat bread 

½ an avocado

Chilli flakes


Toast 1 slice of buckwheat bread. Use a fork to smash avocado onto your toast. Sprinkle with chilli flakes and season.


 Breakfast On The Run x 4, Lily Soutter

Lily Soutter is a Nutritionist & Nutritional Therapist

Learn more about Lily @ lilysoutternutrition.com

image nicoline patricia malina


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Taste of France

I try to avoid a sugar crash later in the morning by not eating sugar to begin with–just the slow-release carbs like oatmeal. I also make a big batch of savory muffins, made with whole-wheat flour and oatmeal, and freeze them (muffin form is so easy for taking out one at a time to thaw). Filling, healthy and easy. Here’s a recipe:
Breakfast beet muffins

makes 20 muffins

1 beet (about 360 grams, close to a pound, or 3 cups grated)
2 carrots (100 g, about 1 cup grated)
1 cup walnuts, chopped (optional)
1 cup sun-dried tomatoes, chopped (optional)
2 cups whole-wheat flour (210 g)
2 cups oatmeal (180 g)
1 tsp salt
1 tsp baking powder
1 tsp baking soda
2 tsp cumin (optional)
5 eggs
3/4 cup oil (15 cl; I used olive oil)
250 cl yogurt (a bit more than a cup—two little containers; I used 0%)
Mix the dry ingredients in a large bowl. In a smaller bowl, beat the eggs, then add the oil and yogurt. Stir into the dry ingredients so you have a thick batter.

Stir in the grated vegetables and nuts. Spoon into cupcake liners in a muffin tin.

Bake at 360 degrees Fahrenheit (180 degrees Celsius) for about 20 minutes. Don’t overcook!

Let cool completely before freezing.

Anita Rivera

Good morning Vicki and Taste of France!

I have believed and practiced breakfast since I was a little girl. Oats have always been a staple in my meal whether they were on their own as a porridge, or as a part of another concoction! I LOVE this idea of soaking the oats overnight with the almond milk. I will try it! Bon appétit mesdames! Anita


These are great breakfast ideas. They will be easy to make, since I already have steel cut oats with berries every morning. Usually add a slice of whole grain bread w/ almond butter and 2 poached eggs. So important to start the day with a balanced breakfast.
These menus make it a little more fun and inspirational!


I must admit that I either don’t eat anything in the morning but drink copious cups of coffee or I eat something like cinnamon rolls or a banana .. I know, I am a bad girl.

Amie Rikke

Overnight oats itch Greek yogurt is one of my favorites. It’s a great way to get a healthy cool oatmeal breakfast in the hot summer. I make it with either berries, banana or both.

Is the recipe above,”egg, salmon avocado pot” missing the avocado?


I think Lily must have meant “egg, salmon and spinach pot”!
Well spotted.. :)

Mimi Gregor

The Hubs and I always make sure that we leave enough time to have an unhurried breakfast. Gulping things down on the run or while driving is not a good way to start the day. We always have basically the same thing every morning: scrambled eggs, and whole milk yogurt with frozen blueberries plus whatever fruit/berry is in season. Eggs because I find that I must have some protein in the morning, or I get hungry before lunch. I use whole milk yogurt rather than fat free because when they remove the fat, they remove the taste. So what do they do? They add sugar. Read the labels. The less food is mucked around with, the better. Always blueberries, because they are packed with antioxidants. And everything organic, because the less food is mucked around with….


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