Jennifer Hanway

Helping You Live Your Best Life Through Nutrition, Fitness and Wellbeing

Jennifer Hanway is a Holistic Nutritionist, Bio Signature Modulation Practitioner and Certified Personal Trainer, originally from London but now living in Newton Centre and working in Back Bay, Boston.

Q&A Tuesday: Protein Based Breakfasts for Busy Moms (or Mums)!

I know a protein-based breakfast will help keep my blood sugar and hunger hormones stable throughout the morning, but I’m juggling getting kids to school and getting to work and dont have time for anything complicated. Do you have any suggestions?
— Beccy, London

Becky is actually one of my best friends from back home in the UK, and she is one of the busiest and hardest working women I know! 

The key for Beccy, and anyone who is short on time in the morning is to be prepared! It's super tempting to grab a high carb, low nutrient dense bowl of cereal, piece of toast or a bagel, but it can actually be even quicker (and far better for your health) to grab a protein, veggies and fat based breakfast. Here are three of my favourite options and how to prepare them so you have grab and go options throughout the week.  

Superfood Smoothies

Of course, my favourite go-to breakfast, but they don't have to contain hundreds of ingredients and be Instagram worthy. The key to making them in a hurry is to portion all the ingredients except the milk (non-dairy) into separate ziplock bags and store in the freezer. Each morning you can then pour into your blender (something like a Nutribullet is even better as you can take the cup with you as you run out of the door) with the milk and blend for 30 seconds. 

Freezer Friendly Superfood Smoothie

  • 1 scoop vanilla plant-based or cricket protein

  • 1 scoop collagen powder

  • 1 tablespoon organic flaxseed (whole to prevent oxidization)

  • 1 handful frozen spinach or kale

  • 1/2 handful frozen berries

  • 1/4 avocado

Place all ingredients in a ziplock bag and store in the freezer. Add 1.5 cups non-dairy milk and blend for 30 seconds 

Go To Work On An Egg! 

Eggs are definitely the unsung heroes of breakfast in a hurry, and my favourite way to make in advance is egg muffins. You can make a big batch Sunday morning, then save the leftovers for the rest of the week. Making them in a silicone muffin pan means they are easy to portion and store and can be kept in the fridge or the freezer. Try and add at least one vegetable to the mixture, and they can be a great way to use up refrigerator odds and ends. Also, don't forget the humble boiled egg - its great to keep some on hand for snacks and to add to salads. Just make sure eggs are always Pasture Raised to keep them gut friendly and full of great fats. 

Here are my favourite Turkey Bacon Wrapped Eggs Muffins

  • 8 eggs

  • 8 slices turkey bacon

  • 1 cup chopped spinach (fresh or frozen)

  • 1/4 teaspoon Himalayan Salt

  • 1/4 teaspoon cracked black pepper

Preheat oven to 350F.
Crack eggs into a bowl, then whisk until fluffy.
Add the spinach, salt and pepper.
Line the edge of the muffin spaces with a slice of turkey bacon. Pour egg mixture into bacon lined muffin spaces.
Bake for 20-­25 minutes, or until golden brown and firm to the touch.

Pour and Go

My last option is the easiest and quickest! Just Grab a non-cows dairy yoghurt such as sheep, goats, or coconut, up the protein content with a scoop of collagen powder, and top with nuts, seeds, and some fresh berries or chopped apple. You can always throw this into a mason jar to eat on the run too! 

What are your favourite grab and go protein based breakfast? Please share - I am always looking for new suggestions! 

 

Contact: jenny@jenniferhanway.com