breakfast recipes

Oatmeal bowl with berries and banana

breakfast is often the easiest meal to plan ahead, which makes it a good place to build a seed cycling habit. here are three ideas that go beyond the usual smoothie or porridge, each one ready in under fifteen minutes.

seeded avocado toast

a savoury option that works well in either phase, simply swap the seeds depending on where you are in your cycle.

  • 1 slice wholegrain bread, toasted
  • 1/2 avocado, mashed
  • squeeze of lemon juice
  • pinch of salt and pepper
  • 1 tbsp ground flaxseed and pumpkin seeds (follicular) or ground sesame and sunflower seeds (luteal)
  1. mash the avocado with the lemon juice, salt and pepper.
  2. spread over the warm toast.
  3. sprinkle over your ground seeds and serve immediately.

banana seed pancakes

a slightly sweet option for a lazier morning, these pancakes use ground seeds directly in the batter.

  • 1 ripe banana, mashed
  • 2 eggs
  • 3 tbsp oats or plain flour
  • 2 tbsp ground seeds (flaxseed and pumpkin for follicular, sesame and sunflower for luteal)
  • 1/2 tsp baking powder
  • a little oil or butter for the pan
  1. whisk the banana and eggs together until fairly smooth.
  2. stir in the oats, ground seeds and baking powder.
  3. heat a little oil in a non stick pan over a medium heat.
  4. spoon in small rounds of batter and cook for 2 to 3 minutes each side, until golden.
  5. serve with yoghurt and fresh fruit.

warm breakfast bowl

for cooler mornings, a warm grain bowl is a comforting alternative to cold cereal.

  • 60g cooked quinoa or millet (leftovers work well)
  • splash of milk
  • 1 tbsp ground seeds of your choice
  • drizzle of honey or maple syrup
  • handful of chopped fruit or berries
  1. warm the cooked grain gently in a pan with a splash of milk.
  2. spoon into a bowl.
  3. top with ground seeds, fruit and a drizzle of honey.

each of these breakfasts takes only a few minutes longer than your usual routine, but adds a meaningful spoonful of fibre, healthy fats and minerals to start the day. ground flaxseed and pumpkin seeds are a good source of fibre and zinc, while ground sesame and sunflower seeds provide calcium, protein and vitamin e.