Let’s be clear: we can wax lyrical about a flaky pain au chocolat and our love of pancakes knows no bounds. 

There are few better ways to wake up than to the scent of syrupy waffles wafting in the air, but the mid-morning crash in energy and concentration after a deliciously sweet start can be a real downer.

It’s not all in your head, either, as sugary foods cause a spike in glucose. Studies suggest that breakfasts that lead to a lower increase in glucose are associated with improved concentration and cognitive performance, keeping us focused and energised until lunchtime.

So, we asked BANT-registered nutritional therapist Eva Humphries for her favourite savoury recipes to kick-start our day. And the best bit? If you have any leftovers, that’s dinner sorted too. 

Wholefood Warrior’s Turkish eggs

We couldn’t talk about savoury breakfasts without including at least one egg recipe, and this one is a real gem. Poached eggs, surrounded by creamy, herby yoghurt, topped with a smoky, garlicky oil.

“Think dippy eggs but on a whole new level,” says Humphries.  “Leave the yoghurt at room temperature for 30 minutes before preparing this tasty dish. Dropping the poached eggs into it will allow it to warm through just enough. Then grab some good quality bread and get dipping!”

Ingredients

300g organic Greek yoghurt

4 eggs

1-2 tablespoons vinegar, for poaching the eggs

leaves from a small bunch of dill, roughly chopped

leaves from a small bunch of parsley, roughly chopped

sea salt and black pepper to season

2-3 tablespoons rapeseed oil

½ teaspoon chilli flakes

1 teaspoon smoked paprika

1 clove of garlic, crushed

Method 

1. Divide the yoghurt between two bowls, season with a pinch of sea salt and from freshly ground black pepper and set aside. 
2. Divide the herbs between the two bowls and give it a good stir.
3. For the flavour oil, put a frying pan on a high heat. Add a generous splash of rapeseed oil, the chilli flakes, garlic and smoked paprika. Allow it cook for 30 seconds until the garlic has cooked. Set aside while the eggs have poached.
4. To make the poached eggs, bring a large pan of water to boil with a splash of vinegar.
5. When the water is boiling, drop the eggs in one by one. Remove the pan from the heat, grab a spoon and start folding the side of the eggs back onto themselves. Turn the heat down to medium, return the pan to heat and let the eggs sit for a minute or two until the whites are set but the yolks are still runny. Remove with a slotted spoon and transfer two eggs into each bowl with the yoghurt.
6. Drizzle over the flavoured oil, grab yourself some toast and start dunking. Eat immediately! 

Quinoa brunch bowl 

“This delicious but super-simple brunch bowl ticks a lot of boxes from a nutritional perspective,” explains Humphries. “It contains lots of vegetables, protein and healthy fats, alongside fermented foods for that gut-health benefit.”

Ingredients

150g quinoa (dry weight)

1 punnet cherry tomatoes

1 punnet exotic mushrooms, eg shiitake, oyster mushrooms or a mix (if you aren’t fond of mushrooms, try roasted cubes of butternut squash or pumpkin)

2 sprigs thyme, leaves only

1 clove garlic, crushed

2 tablespoons tamari 

handful of bitter greens (rocket or watercress)

1 tablespoon kimchi or sauerkraut

2 eggs

1 avocado

toasted seeds to garnish

rapeseed oil for cooking

black pepper to season

Method

1. To cook the quinoa, rinse it in cold water twice, add enough water to cover it by a cm and cook on a medium heat until all of the water has absorbed and the grains are fully cooked and fluffy.
2. Set aside.
3. Boil the eggs for around seven minutes and set aside.
4. Grab a frying pan, add a splash of rapeseed oil and pop it on a medium-high heat.
5. Slice the mushrooms and add them to the frying pan. Cook for a minute.
6. Halve the cherry tomatoes and throw them in the frying pan too. Cook for a minute.
7. Add the garlic and thyme and season everything really well with black pepper. 
8. Stir the quinoa into the cherry tomato/ mushroom mix and allow it to cook for a minute.
9. Drizzle the tamari over the quinoa mix and stir well.
10. To serve, divide the quinoa between two bowls.
11. Peel the eggs, halve and pop them on top of the quinoa.
12. Add a handful of greens to each bowl, a tablespoon of kimchi or kraut, half an avocado and sprinkle over some toasted seeds.
13. Season with sea salt and black pepper and enjoy!

Smoky beans on toast 

“This recipe contains 10mg of iron, which is just over half of the total amount of iron needed per day, for women,” says Humphries. “We need iron for healthy brain function, and when our levels drop, we feel low. These beans also provide a good dose of vitamin C, which helps us to absorb the iron properly.”

Ingredients

1 stick of celery, diced

1 shallot or ½ small onion, diced

1 teaspoon of smoked paprika

½ teaspoon of chipotle paste or a pinch of chilli flakes

1 tin of chopped tomatoes

1 tin of beans such as butter beans or cannellini

100g of baby leaf spinach

1 tablespoon of smooth peanut butter

sea salt and black pepper to season

rapeseed oil for cooking

good bread to serve

a handful of fresh parsley to serve (this is high in both iron and vitamin c)

a tablespoon of sour cream to serve (optional)

Method

1. Pop a frying pan on a medium heat.
2. Add a splash of rapeseed oil, the celery & shallot/ onion and cook for a couple of minutes until softened.
3. Add the paprika and chipotle paste. Stir and cook for a minute.
4. Pour in the chopped tomatoes, season well with sea salt and black pepper and cook for 10 minutes on a low heat to reduce the sauce.
5. Add the beans and season again.
6. Add the spinach bit by bit and stir to wilt it.
7. Stir in the peanut butter.
8. Taste to check the seasoning.
9. Serve on some sourdough bread, topped with fresh parsley and sour cream.

Images: Eva Humphries