Old saying “Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper” - is one of the best pieces of nutritional advice to follow. Breakfast is an important kick-start and the most essential meal of the day which should not be missed.

The right combination of fresh fruit, whole grain and quality protein influence how we perform physically and mentally throughout the day. Lots of people tell me, that they don't feel hungry in the morning and the reason could be eating too late or too much at night. I always say to my clients: skip breakfast and you are more likely to eat worse foods for the rest of the day and unfortunately more of it..

So, if you trying to lose weight, lower cholesterol levels, be healthier or looking for new recipes ideas, this is something for you:

I

JAZZ UP your porridge!

1. Place one cup of oats and two cups of water in a pan over a medium heat.
2. Stir consistently with a wooden spoon until thick and creamy (5 - 10min).
3. When you are stirring add a pinch of sea salt, a pinch of cinnamon and teaspoon of raw cacao powder (or 10g of 70 - 80% dark chocolate).
4. Serve the porridge in the bowl then top it up with fresh fruit, seeds and nuts of your choice.

My favourite is mango, plum, pumpkin seeds, walnuts and hazelnuts - all rich in goodness like: fibre, vitamin C, vitamin A, vitamin E, vitamin B6, beta-carotene, iron, potassium, zinc, calcium and essential fatty acids.

II

Perfect bunch for a BREAKFAST SMOOTHIE!

• Small banana and handful of baby spinach for potassium, vit C, vit A & iron.
• Frozen blueberries and frozen pineapple to add natural sweetness & more antioxidants.
• Seed and nuts - almonds, sunflower seed pumpkin seeds for essential fatty acids (omega3) & protein.
• Top up with water and blend.
• Full of goodness, anti-inflammatory and digestive benefits all in one glass.

III

This breakfast is very simple but well-balanced option: GREEK YOGURT WITH FRESH FRUIT ( I used plum, apple, pineapple & pomegranate), seeds and nuts - not only packed with protein and fibre but also good source of calcium, vitamins, antioxidants which will make a great way to start a day for anyone with high blood pressure or high cholesterol.

IV

WHOLEMEAL PANCAKES with fresh berry sauce and toasted hazelnuts - yum, yum, yum!

1. Fresh berries of your choice (strawberries, raspberries, blueberries) place in a food processor and blitz until smooth. Set aside while you make the pancakes.                                                                                                  
2. Mix together 200g wholemeal flour, 1 teaspoon of baking powder, 1/2 teaspoon of cinnamon, pinch of sea salt, 100ml rice or almond milk, 2eggs and 2 tablespoons of honey - form a smooth batter.                        
3. Heat olive oil in the frying pan, then ladle a little mixture of the pancakes and fry for around 2 - 3 mins on each side.

This breakfast helps promote a healthy digestive track, as it's full of fibre to keep your bowels regular, warming cinnamon which has antiseptic properties and served with berry sauce and nuts creates an antioxidant-rich dish with a crunch.

V

Something for the weekend, when we have a bit more time in the morning. Let's make FRITTATA! - can be packed with about anything - including leftovers, like last night's roasted chicken or veg.

1. Heat olive oil in an ovenproof frying pan and cook any additional ingredients, e.g. raw onion, tomatoes, mushroom, leek, spinach...
2. Add your already cooked leftovers.
3. Meanwhile beat6 - 8 eggs in the jug, season well with sea salt, pepper and herbs of your choice. Pour the eggs over the mixture in the pan and cook for few minutes until the eggs begin to set at the edges.
4. Place the pan in the preheated oven (180C) and bake for 15 - 20min till the eggs are cooked in the centre of frittata.

Eggs have a lot to offer: they are tasty, nutritious, versatile and most importantly cheap. They're an excellent source of protein - needed for cell growth, maintenance, repair and blood sugar balance. They contain vitamin D for healthy bones and teeth, plus antioxidants that support the healthy functions of your heart, skin, nerves and brain.

Many of you may ask what about cholesterol?! - Studies show "unhealthy" (LDL) blood cholesterol is raised by excess saturated fats than it is by eggs.

I paired my eggs with leftover chicken, broccoli & some homemade sweet potato fries and it makes a pretty good meal - not only for breakfast it could be brunch, lunch or supper!