Ask the Experts: How to Have a Healthy Brunch
However, with pancakes, waffles and decadent dishes taking over your Insta feeds it can sometimes be hard to find recipes for a healthy brunch that are both filling and delicious.
We’ve rounded up a team of nutritional experts to share their tips for a healthy brunch to help you level up your brunch game!
Rhiannon Lambert – Registered Nutritionist, Founder of Rhitrition
If you are going all out and want a fry up, you can make this healthy and nutritionally well balanced. I often mix up the ingredients, from Heck veggie and chicken sausages to smoked salmon or scrambled tofu, so you can adapt this to suit all tastes. Try to get lots of variety on your plate with a good mix of fruit & veg, which can be a good way to boost your intake of nutrients, vitamins, minerals as well as increasing your fibre. It is important to remember that fry ups are not always unhealthy as they are often perceived, they can in fact be very nourishing. It is often dependent on the levels of oil, salt and quality of produce used in the dish.
Hear Rhiannon talk about Mood & Food in the Live Kitchen on Sunday 1st March 2020 from 1500 – 15:45
Kimberley Wilson – Chartered Psychologist
Order the Eggs Royal! The essential fats DHA and EPA help to form the outer wall of your brain cells and to help your cells to communicate. This is one of the reasons why the NHS recommends that we eat two portions of fish a week, of which at least one should be oily fish (like salmon). However, most people aren’t eating enough fish and there is a risk that they won’t be consuming enough of these brain-essential fats. ‘SMASH’ is a helpful way of remembering which fish count: Salmon, Mackerel, Anchovies, Sardines, Herring (including kippers), but don’t forget cockles, mussels, pilchards, sprats, trout, whitebait and fish roe. In addition, egg yolks contain choline, which your brain uses to make acetylcholine, a messenger chemical essential for learning and memory.
Join Kimberley on Friday 28th February as she talks about ‘How to Build a Healthy Brain’ from 11:00 – 11:45 in the Live Kitchen
Lauren Windas – Nutritionist and Co-Founder of Ardere Life
Brunching is one of my favourite things to do and is definitely something that should not be missed out on when trying to lead a healthy lifestyle. My top tip when trying to build a healthy brunch is to make plants the star of the show!
More and more research suggests that the cocktail of compounds within plant food sources such as vegetables, fruits, nuts and seeds can benefit our health. One of the most commonly known of these is fibre, a type of indigestible carbohydrate found in plants. So fill your plate with a variety of veggies, nuts and seeds, and also look out for a balance of complete protein (such as eggs), complex carbohydrate (e.g. wholegrain bread), and healthy fats (e.g. olive oil) to make your brunch set you up for a healthy day ahead.
Lauren will be at Live Well London with her brand Ardere in the Shopping Village. Pop by stand C13 to find out more about them.
Rob Eades – Chef and Presenter
1. Start with your veggies. It’s tempting to go straight in with bacon, sausages etc. But if you start with your veggies, you’re setting off on the right foot from the get-go. I like roasting veggies like broccoli, kale or asparagus and adding a sprinkle of feta to form the centre of my dish.
2. Eggs are always in the mix for me - whether they’re scrambled, poached or fried (with a tsp of olive oil rather than a gallon), they’re packed full of protein, good fats and a load more nutrients.
3. Instead of frying, go to your grill. The difference between grilling high fat meats like bacon makes them go from heart attack material to a weekend treat.
Catch Rob doing a demo at Live Well London on Sunday 1st March 2020 from 13:45 – 14:30 in the Live Kitchen
Clarissa Lenherr – Nutritional Therapist
Build a balanced plate. Ensuring you have a balance of protein, complex carbohydrates, good quality fats and fruits and veg sets you up for a healthy meal, no matter what the combination is. My favourite is shakshuka served with toasted wholemeal sourdough – you’ve got your fruit/veg from the tomatoes and I add spinach, fats and protein from the eggs (you can swap for tofu if vegan) and complex carbohydrates from the sourdough. It is delicious, wholesome and healthy.
Try and add in some fermented foods! Fermented foods such as kimchi, kefir, sauerkraut, live yogurt, tempeh, kombucha and miso paste are all sources of beneficial bacteria. Emerging research shows that these live foods might impact the balance of good to bad bacteria in our own digestive systems. I like to use tempeh when I am trying to be more plant based or mix live yogurt/miso paste into a dressing.
Focus on fibre. The RDI for fibre in the UK is 30g, when most of us are only averaging and intake of just 17-20g per day. Fibre plays a key role in digestive health, helps keep us full and fueled and can even contribute to a reduced risk of cardiovascular disease. Rich sources of fibre come from pulses, complex carbohydrates, nuts and seeds, vegetables, cereals and fruits. Swap out your sausages in your full English for some pulse-based sausages, choose seeded breads for your toast or sprinkle nuts and seeds on your vegetable-based dishes.
Clarissa will be hosting a talk on ‘Good Gut Health’ on Sunday 1st March 2020 from 11:30 – 12:15 in the Live Kitchen
Nicola Moore – Nutritional Therapist
- Choose a savoury option rather than going for something that has lots of sweetness. This is because doing so is more likely to prevent further cravings for sugary foods later on in the day.
- Consider where your protein is coming from, as protein is an essential nutrient that supports a wide range of the processes involved in keeping you happy and healthy. For example, protein is needed for the manufacture of brain chemicals that enable a happy mood and good quality sleep. Protein also keeps you full for longer, which in turn prevents dips in energy and cravings later on in the day. Examples of protein sources: meat, poultry, fish, shellfish, eggs, nuts, seeds, quinoa, lentils, chickpeas, organic tofu, peas.
- Using the ‘adding in’ approach can be really helpful when it comes to brunch. Adding extra salad or vegetable items provides some useful fibre which is very good for gut health and feeling of satisfaction from eating.
Healthy Brunch Ideas:
- Eggs. Eggs work brilliantly for brunch as they are so adaptable. They go really well with smoked salmon or avocado and adding extra salad items such as spinach, watercress and tomato is great too. For extra gut support, also try adding some raw sauerkraut, or spicy kimchi if you like a bit of heat.
- Savoury pancakes: Buckwheat pancakes are very quick and easy to make and can be turned easily into a savoury brunch. Enjoy with rocket leaves, roasted beetroot and walnuts, or with chunks of feta, spinach and sun-dried tomato.
- Egg muffins are so easy to make, and you can include a wide range of different ingredients into them according to taste. Nice combinations include asparagus and mushroom, red pepper and spinach, and onion and tomato.
Join Nicola on Friday 28th February as she discusses restoring the body’s ecosystem, from 14:15 – 15:00 in the Live Kitchen
Make sure you share your healthy brunch snaps with us on Insta by tagging us @LiveWellEvents #yourlivewell and remember, you can hear from all these experts and more with your ticket to Live Well London 2020.