Have you ever gotten out of the water after a refreshing and vitalising morning surf or morning swim – and your first thought was: what’s for breakfast?
I hear you!
Nothing beats a yum, healthy, and reenergising breakfast. Here are our favorites for every taste: savoury or for the sweet tooth – these recipes are designed to be easy, nourishing, and – most of all – delicious!
What should I eat after surfing or exercise in general?
There is no right or wrong answer. It depends on your preference, your tolerances, and also the intensity of the exercise. Surfing is often rather intense, depending on conditions and skills. You definitely want to refuel with carbohydrates as well as a good amount of protein. And not to forget rehydration!
Make sure not only to eat something that is satisfying fast, but keeping you satisfied for longer – so choose complex carbohydrates that contain a lot of fibres as well. Especially for women, it is important to keep your blood glucose relatively stable. It will make you feel better, keep you energized longer, and a nutritious meal also helps with your recovery.
Eggs Your Way
Eggs after surfing? An absolute yes!
A great protein source and so many variations to prepare them.
Boiled eggs are quick to prepare and are a great add-on to any breakfast toasts, such as avocado and baby spinach on sourdough (like in the photo) or hummus-kimchi toast (one of my favorites).
Scrambled eggs don’t take much longer to prepare and are one of my after-surf go-tos.
Chili Scramble with Greens
4 eggs
Ground smoked paprika
Some olive oil, ghee, or butter
Baby spinach and/or kale
Salt flakes
Chili flakes to taste
Wash the veggies and pat dry. Roughly chop the kale.
Whisk the eggs together with the paprika with a fork.
Warm the oil/ghee/butter in a non-stick pan on medium heat.
Add the egg mixture and let the egg sit a little until turning and gently scrambling the egg.
Just before it is done and still wet, add 1-2 pinches of the sea salt flakes, stir in gently.
Add the greens and let them just wilt.
Add chili to taste once the egg is ready just how you like it.
Avoid overcooking as it can get dry and crumbly.
I like it best when it is just done and still creamy.
Enjoy!
Nutty Smoothie Bowl
Smoothies can be tricky as they can be sugary and not satisfying for long, by spiking blood sugar levels (without any added protein, fat, or fibres) and possibly causing low blood sugar “crashes”, meaning it can get too low so you might feel “hangry” and crave sugar again.
This smoothie is different: It is loaded with fibres, good fats, and protein, and by eating it with a spoon, it creates a different level of satisfaction. Plus, you can top the bowl to your liking with all the goodness of seeds, fruit, and more nuts.
Smoothie:
100 ml Nut Milk
1 small handful Macadamia Nuts
1 small handful Pecan Nuts (or Walnuts)
2 tbsp Chia seeds
1 tbsp Cocoa powder
1/2 tsp Cinnamon
1 tbsp Protein Powder of your choice (optional)
1 cup Mixed berries (can be frozen)
Mix everything in a blender until smooth.
Add Topping:
Be creative! Some suggestions:
– Seasonal fruit
– Linseeds
– Hempseeds
– Cacao nibs
– Almonds
– Nut butter
– Coconut Yogurt
Enjoy!
Overnight Oats in 3 Variations
Our 6 Favorites of easy and delicious overnight oats – just prepare them in the evening and get up in the morning with a breakfast already waiting for you! Overnight oats are a fancy upgrade of the good old Swiss „Bircher Müesli“. 2-3 hours of refrigerating is sufficient, but the overnight version is very convenient for breakfast – or to just grab it and take it to the office (or to the beach!) for lunch.
You can experiment with any variation of fruit and spices.
The Base
1 Jar with lid (for this amount 400-500 ml /1 pint is enough)
4 heaped tablespoons oats
1 tablespoon chia seeds
150 ml / 2/3 cup milk of your choice (Cow, Coconut, Almond, Oat, Soy…)
2 tablespoons greek yoghurt or dairy free alternative
1 teaspoon sweetener (Agave sirup, Coconut flower sirup, Maple sirup, honey)
Or 1/2 Banana
Pinch of salt
1. Mix everything together and stir well.
2. Add love, taste and style with the following specials:
The Variations:
Pink Berry
2 tablespoons Raspberries (fresh or defrosted frozen ones)
1/4 teaspoon Vanilla extract
1 tablespoon cream cheese
1 tablespoon Cashews
Mash some raspberries into the mixture and keep some for the topping.
Choco Coco
1 tablespoon cocoa powder (unsweetened)
1 tablespoon coconut flakes
1 teaspoon cocoa nibs
Mix with the base, use some nibs and flakes for topping.
Baked Apple
1/4 apple grated and 1/4 apple chopped
1 tablespoon cream cheese
1/2 teaspoon ground cinnamon
If you have time, roast the walnuts in a small pan.
What is your favorite after surf brekkie? Which one of the recipes would you like to try? Or have you tried one or more already: which one do you like best?
Let us know in the comments!
Stay happy, healthy and salty,
Lan
xxx
In our Women of Water Retreats, nutrition also plays an important role. We explore the local foods, treat oursevlves to nourishing meals and talk about the specifics of female nutrition throughout the cylce and life phases in our workshop. Join now!