A well-balanced breakfast bowl can provide the essential nutrients your body needs to kickstart your metabolism, support brain function, and sustain energy levels throughout the day. By thoughtfully combining wholesome ingredients like fibre-rich grains, protein-packed toppings, and a variety of vitamins and minerals, you can create a meal that nourishes both body and mind. Dr Federica Amati, head nutritionist at scientific health app Zoe, gives us her guide to creating a beautifully balanced breakfast bowl.
Option one
The Base Layer
This layer should be high in protein and healthy fats so Kefir or any natural yoghurt such as greek or full fat. Whatever works for you - but natural is best.
Fibre and Vitamins
This can be a fruit layer incorporating mixed fresh or frozen berries like blackberries and chopped apple or pear but avoid dried fruit like goji berries - go fresh as much as possible!
Healthy Fats
This layer can be a selection of mixed nuts like walnuts, almonds, pistachios or any nuts you prefer.
The Flourish Layer
Fresh chopped mint or edible flowers always add a special finishing touch.
Option Two (Vegan)
Base Layer
Start with a slice of rye or sourdough bread (nicer toasted but if you add enough extra virgin olive oil, it's fine). Spread some hummus or a butter bean blend on top for an added layer of delicious goodness.
Polyphenols
Here you can add colourful plants like chopped cherry tomatoes, rocket, black olives, cubed boiled beetroot, sliced avocado. The more colourful, the better.
Seeds
A selection of mixed seeds like pumpkin, flax, or chia.
The Flourish Layer
A sprinkling of fresh chopped herbs like basil, coriander, parsley.
