Food / 31 August, 2022 / Georgie Soskin
Founder of Little Plough Kitchen Georgie Soskin is on hand with four deliciously healthy breakfast recipes perfect for adjusting to the back-to-school routine.
The start of the new autumn school term always feels more like the start of the New Year to me and with that comes the reality that my nervous system can become hugely dis-regulated. That reluctant pulling yourself mentally and physically back into the “school world” of lists of uniform, haircuts, rushed breakfasts, arguments at the back door and no doubt leaving a book bag on the kitchen table!
With this learned knowledge, I know that I need to look after myself and my nervous system as much as possible. So, I start with the basics and focus on breakfasts. They have the potential to be a complete deal breaker – a smooth ride or a roller coaster of emotions but I know if done well, it will set them up until lunch and keep everyone happy.
Ideally, I like to make sure there is some protein in there, as this is a key component to a child’s breakfast as it not only provides them with energy but also the building blocks for muscle and bone repair, hormone support, balancing blood sugars and it also keeps us fuller for longer. However, it can easily be missed with just a quick bowl of cereal or slice of toast.
When thinking protein, think anything animal-based, as well as nuts, grains and legumes – spiced eggy bread, scrambled eggs or baked beans on toast, are quick and delicious.
I also like to think about fibre as it is important for getting things “moving”, as well as being crucial for good gut health. A simple Bircher muesli prepared the night before can be wonderful and mean there is nothing to think of other than opening the fridge door in the morning. And finally, fats. They are wonderful for hormones and brain support as well as helping some nutrients become more easily absorbed. I would always opt for full fat with all fats, especially yoghurts as it’s the fat that helps boost them further.
Here are 3 of my favourite breakfast recipes for the family, plus a simple recipe for Ritual Cocoa which I find wonderful to have when feelings of stress or overwhelm creep up.
This is either a wonderful breakfast or an amazing pick-up snack. I make both loaves, slice them and freeze one so that I always have one to hand if ever needed.
Gently toast the slices and then slather them in butter (more good fats!). It’s the easiest breakfast I know and the one we do every single week. There is very little sugar used and it mainly comes from the sweetness of the ripe banana and is offset by the good levels of protein from the nuts and eggs. It’s also gluten-free which I like having up my sleeves when wanting a pause from an overload of glutenous things.
Makes 2 tin loaves (one large and one small)
Ceremonial grade cocoa is not the same as cocoa powder. If you are someone with a heightened nervous system it makes a wonderful alternative to the over-stimulating effects of coffee. It is 100% cacao straight from the bean, and ground down into what is known, as the ‘cacao liquor,’ historically renowned for its many health benefits that support physical and psychological well-being and most importantly tastes delicious.
For 1 person
Most yoghurts on the market are laced with sugar and whilst I don’t want to overcomplicate my life anymore, this is a recipe I often give my daughter to make (as she loves it). Once the base is made (the raspberries, chia and sweetness) it can be stored in the fridge in a bowl and then stirred through yoghurt at any time it’s needed. Full of immune-boosting properties from the berries and good fats from the yoghurt. Ideally, a little sprinkling of granola would be the cherry on top and give things a bit more texture.
All granola really is (in my opinion) is oats wetted to make clusters and then dried out.. so why not use up your old smoothies, try different nut butters and get experimental. It is incredibly easy to make and can contain a lot less sugar than bought versions. I like adding the nutty element to boost things even more with protein – you can really experiment here with tahini paste, cashew, and almond butters… you name it!
You can bulk up this recipe more to make more but it’s a great base to start learning from. Here’s my most recent granola recipe (I experiment all the time!) – I like to add the sweetness from the dried fruit and the apple juice.
Store in an airtight container.
Brilliant as breakfast, a snack and even as a last-minute crumble topping!!
If you have found these recipes useful you might like to come and join me for some of my many workshops based around cooking delicious food to heal and reconnect back to you and your nervous system.
Article by Georgie Soskin, Little Plough Kitchen.
From gut health, fermentation, sourdough and many more as well as guest speakers on Female Health and crystal sound baths check out Little Plough Kitchen or follow Georgie on Instagram at @littleplough.kitchen.