Healthy Eating on the Road Part 2: Breakfast!

 

A while ago, I shared part 1 of Healthy Eating on the Road, giving some basic tips for staying healthy while travelling. I know I have a lot of musician friends out there who struggle to find healthy options while on tour. I’ll be doing a few Friday posts sharing my favourite health nut tips and recipes to help you plan ahead so that you don’t have to eat crap and feel like crap on the road!

Part 2 is all about BREAKFAST. If you travel a lot for gigs and the food options are pretty slim, these tips might be just what you need to start off your day on tour!

Leaving at 7am to make it to your next venue by 6pm is no fun, and doesn’t leave much time or brainpower for making a good breakfast.  The trick is to be organized the day before! Below are loads of delicious, simple foods you can make or buy in advance and bring with you to avoid the seemingly inevitable 9am McDonalds’ pitstop. 

1. Nature’s Breakfast: fruit, berries, nuts and seeds

Ready-to-eat whole foods such as fruit, nuts and seeds make an awesome breakfast because they involve no preparation at all, and don’t even need to be refrigerated! You just need to buy them in advance. Choose local and/or organic veggies if you can, as these have more of the good stuff (vitamins, minerals and antioxidants) and less of the bad stuff (pesticides and weird textures from being picked before ripening).

Try keeping fresh fruit such as apples, bananas or berries in your bag for a quick morning brekkie. Berries are amazing because they contain lots of protective antioxidants such as vitamin C, and they also contain less sugar than other fruits! Just make sure you aren’t storing them right beside your gig clothes as that could get messy. 

One problem with a fruit-only breakfast is that it can spike your blood sugars and leave you feeling hungry an hour later. To avoid this, try pairing your berries with a handful of raw nuts and/or seeds for a more balanced breakfast. Raw nuts and seeds are an excellent energy source because they contain lots of protein and good fats, so are the perfect snack for keeping you going without spiking your blood sugars too much. 

2. Make your own granola

FullSizeRender (35)

If you’re travelling more long-term and get access to a kitchen, you can make your own granola to last you for the week, and BOOM that’s breakfast sorted for ya! I have stayed in a few hostels where backpackers shared their granola recipes with other guests by sticking them on the fridge! You can find healthy granola recipes on my blog here and here. Once you’ve made and cooled the granola, store it in a ziplock bag and keep in your car or bag for a quick breakfast or snack!

3. Make your own travel treats.

The day before you leave, set aside some time to premake a few healthy snacks for your trip. 

One really easy option is trail mix: Just combine your favourite nuts, seeds, and dried fruits in a plastic bag and bring it with you! (e.g. almonds, walnuts, sunflower seeds and maybe some fruit like grapes, raisins or dates). Make sure to buy your nuts raw and unsalted, with no suspicious extras in the ingredients list. Unfortunately, store-bought roasted nuts are often made using unhealthy oils such as canola or sunflower oil that you’re better off avoiding. 

If you want to get fancy, you could try my grain-free granola recipe, which tastes amazing on its own as a trail mix! It combines nuts, seeds, coconut chips, maple syrup and sea salt together to make an awesome sweet-salty snack!

Another great idea is to pre-make a bunch of energy balls and granola bars to bring with you. Although I LOVE making raw truffles and raw energy balls, they do tend to get a bit soft if they’re out of the refrigerator for more than a couple of hours, so might not work if you have long days and no way of keeping them cool. Granola bars are a far more portable option. I’ve shared a recipe here for some grain-free ones, and am still working on perfecting my favourite oat-based ones which will be up on the blog soon!

There we go. That’s breakfast taken care of. Stop by next week for some lunch tips!

 

Teeny x

 

Super Berry Bircher Muesli

Bircher muesli is a quick and nutritious breakfast that could possibly save you an extra 10 minutes in the morning! Yes, you read this correctly, that means one extra hit of the snooze button! You prepare it the night before, leave in the fridge, and then boom. Instant breakfast in the morning. No cooking, no clean-up.

It was originally created around 1900 by a Swiss doctor called Maximilian Oskar Bircher-Benner. This smart dude fed it to the patients in his hospital, where a diet rich in fresh fruit and veggies was a core aspect of his therapy. The original recipe included oats, apples, nuts, a squeeze of lemon juice and sweetened condensed milk. The oats were soaked overnight to make them more digestible, and then served in the morning with yoghurt.

LRM_EXPORT_20170505_150444

All grains, legumes and nuts naturally contain quite a lot of phytic acid. During digestion, the phytic acid binds to vitamins and minerals in our food, making them more difficult to absorb. By soaking our grains and legumes, we break down some of this phytic acid ahead of time, making the awesome goodness of grains and legumes more available to our bodies!

Of course, Bircher muesli has evolved over the years since 1900, and now there are dried store bought muesli varieties that often contain far more grains and sugar than the original light recipe, which was more focused on fresh fruit.

The good news is that health nuts are always finding creative ways to pimp up this awesome recipe.  The one I’ve made here replaces the apples with berries, and the condensed milk with homemade nut milk. I’ve also used a combo of nuts, seeds, and some fancy extras instead of just nuts.

This serves one small person, but feel free to one-and-a-half it or double it if you know you have a long day ahead of you!

*This recipe is vegan-friendly, refined sugar-free & gluten-free if you use certified gluten-free oats*

LRM_EXPORT_20170505_150044.jpg

SERVES: 1 | PREP TIME: 5 minutes | COOK TIME: 0 minutes!

INGREDIENTS

3 tablespoons oats (use gluten-free if you’re gluten intolerant)

3 tablespoons nutritious nuts, seeds and dried berries! I used:

  • 1 tablespoon pumpkin seeds
  • 1 tablespoon sunflower seeds
  • 1 tablespoon fancy extras (I used this superfood breakfast topper, but it’s not necessary! Use whatever you have lying around the house- chopped nuts? flax or chia seeds? cacao nibs? goji berries?)

Handful of fresh mixed berries (I used raspberry and some blueberries)

1/2 cup nut milk of you choice (I used homemade but store-bought is fine)

A squeeze of fresh lemon

METHOD

  1. Place all the ingredients into a breakfast bowl or kilner jar. Mix around and mash the berries into the other ingredients.
  2. Cover and leave in the fridge overnight.
  3. That’s it! Instant nutritious breakfast awaits you the following morning. Eat it as is, or top it off with yoghurt and more berries, banana slices and drizzle of nut butter, or whatever you fancy yourself!