3 high-protein breakfasts you can prep ahead and eat on the go — Transcript

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1. 0:00If there's one thing that I can suggest
2. 0:02to you that will change how you feel, it
3. 0:04is protein at breakfast. It will keep
4. 0:07you energized, focused, and prevent that
5. 0:10midm morning crash. But cooking a full
6. 0:12breakfast can be really unrealistic for
7. 0:14most of us. So, here are my three
8. 0:16favorite high protein breakfasts that
9. 0:18you can prep ahead and eat on the go.
10. 0:21Now, look, I'm a doctor, nutritionist,
11. 0:23and more recently a new dad. So, I get
12. 0:26it, which is why I prep at the weekend.
13. 0:28So, my weekdays are sorted. This yogurt
14. 0:32recipe is super popular amongst you. We
15. 0:34asked you on social media, what are your
16. 0:36go-to breakfasts? And many of you said
17. 0:38yogurt. The issue with yogurt is that on
18. 0:41its own, it's actually quite low
19. 0:43protein. Yogurt typically has anywhere
20. 0:45between 5 and 10 g of protein per 100 g.
21. 0:49So, I'm going to show you a little hack
22. 0:51to enrich a typical yogurt dish with
23. 0:54more protein, and that's with a little
24. 0:56helping of seed or nut butter. I'm using
25. 0:58tahini. By folding it into the yogurt,
26. 1:00you're boosting up the protein content
27. 1:02without relying on protein powders,
28. 1:04which is typically what a lot of people
29. 1:06tell you to do online. Yogurt goes in.
30. 1:08Going to pour in this tahini. And if you
31. 1:10don't like the flavor of tahini, you
32. 1:12find it a little bit too bitter. You can
33. 1:14use a smooth or crunchy almond butter or
34. 1:16peanut butter. Stir that in. To sweeten
35. 1:19this, I'm going to be using whole dates.
36. 1:22They add a little bit more fiber and an
37. 1:24earthy flavor. I mean, these are like
38. 1:25jammy marmalady. are. I'm only going to
39. 1:28use one. I try to keep things relatively
40. 1:31low sugar in the middle here. It's just
41. 1:34going to get mixed in with everything
42. 1:35else. Other alternatives, things like
43. 1:37dark chocolate contains flavonol. It has
44. 1:40prebiotic fibers, which are great for
45. 1:42your gut. There are so many different
46. 1:43ways in which you can pimp up your
47. 1:45yogurt to make it higher in protein,
48. 1:47slightly more complex, and higher in
49. 1:49fiber rather than just typically having
50. 1:51a yogurt with berries. On the subject of
51. 1:53berries, though, going to add some
52. 1:55frozen berries. You can use frozen if
53. 1:56they're in season. The secret to
54. 1:59boosting this simple yogurt bowl even
55. 2:01more with protein and fiber are seeds.
56. 2:04I'm using an omega-3 seed mixture,
57. 2:06pumpkin seed, linseed or flax seed, and
58. 2:09sunflower seeds. They're rich in omega-3
59. 2:12short-term fatty acids. So, ALA. Part of
60. 2:15the way in which we actually signal to
61. 2:17our brain that we're full is by having
62. 2:18texture. Add just a quick little
63. 2:21sprinkle on top and that's it. Guys,
64. 2:22look. You'll pay 15 quid for this in a
65. 2:25health cafe. You can make it at home
66. 2:27much cheaper. You can also put this in a
67. 2:29jar so you can take it to work and store
68. 2:32this in your fridge after making three
69. 2:34or four at the weekend. Sundried tomato
70. 2:37feta and egg muffins. Now, a lot of
71. 2:39people have a simple boiled egg for
72. 2:41breakfast. You know, it's not a bad
73. 2:43option actually. It's got around six
74. 2:45grams of protein per cooked egg, but it
75. 2:48lacks fiber and I'm all about that
76. 2:50fiber. So, this recipe is going to add
77. 2:53diversity, extra fiber, extra nutrients,
78. 2:56and the best thing about it is when you
79. 2:58know how to make a basic egg muffin. You
80. 3:00will be able to personalize it according
81. 3:02to your own tastes. I'm using sundried
82. 3:04tomato, but you can use different
83. 3:06flavors to make it your own. We're going
84. 3:08to start off by cooking some broccoli
85. 3:11very simply in a pan. You don't need to
86. 3:13cook the veggie from scratch every
87. 3:16single time. In fact, you can just use
88. 3:18whatever leftovers you've got. Now, what
89. 3:20I'm about to do is going to make
90. 3:22professional chefs shudder because this
91. 3:25is not what you're taught at culinary
92. 3:27school. I've got a medium stainless
93. 3:29steel pan. I'm going to throw this into
94. 3:31the pan. No oil, no water, no salt,
95. 3:34nothing like that at this point. I can
96. 3:36hear a very slight sizzle going on at
97. 3:38the moment, which is exactly what I
98. 3:40want. We're going to season this up with
99. 3:43table salt. And you have two options
100. 3:44here. You can either just put some olive
101. 3:47oil on and then put the lid on and just
102. 3:49keep an eye on it. That is the easiest
103. 3:51way of cooking green veggies like
104. 3:53broccoli. But for added flavor, because
105. 3:55I'm using sundried tomatoes, these
106. 3:58usually come fixed in oil and I'm going
107. 4:01to use this olive oil. It's going to
108. 4:03infuse that wonderful flavor. So,
109. 4:05there's going to be layers of flavor
110. 4:07throughout this simple egg muffin.
111. 4:08Broccoli's going to take around 5 to 7
112. 4:10minutes or so. Just give it a stir every
113. 4:13now and then. Grab a glass bowl and then
114. 4:15we're also going to put our oven on. 180
115. 4:18fan. Now the rest of it is just chopping
116. 4:20and mixing into the bowl. Got some
117. 4:22spring onions
118. 4:24into the bowl. Instead of spring onions,
119. 4:26you could use things like shelots or you
120. 4:28could actually leave these out and just
121. 4:30add a little bit more broccoli if you
122. 4:31wanted to simplify this recipe. In fact,
123. 4:34we're going to ask virtual Dr. Rupy what
124. 4:35he would suggest instead of spring
125. 4:37onions because maybe he's got a better
126. 4:39suggestion for try using finely chopped
127. 4:42leaks, chives, or even mild red onion.
128. 4:45May your muffins always be fluffier than
129. 4:47your socks. He's funnier than me. We're
130. 4:49adding the sundried tomatoes that I've
131. 4:52just roughly chopped here. So, the
132. 4:54beautiful thing about broccoli is that
133. 4:55it kind of tells you when it's ready to
134. 4:57be eaten. It will go this vibrant green
135. 5:00color, which is different from the color
136. 5:01when it's raw. We're going to use
137. 5:03chives.
138. 5:05Paprika. This is going to give a lovely
139. 5:07earthy spicy flavor. Smoked eggs. Eating
140. 5:11one-handed is a real thing when you've
141. 5:13got a newborn. It's surprising how no
142. 5:15one tells you this. Get some good
143. 5:17seasoning to this. Sundried tomato
144. 5:20paste. I sometimes use harissa paste in
145. 5:22this. It gives a beautiful fiery, but
146. 5:24there are loads of other paste that you
147. 5:25could use again to make it your own. Our
148. 5:28broccoli. This is perfectly cooked. I'm
149. 5:30going to leave this on the board and I'm
150. 5:32just going to roughly chop it just to
151. 5:35expose it to a little bit more air so it
152. 5:37cools down quicker before I add it to
153. 5:39the eggs cuz I don't want this to start
154. 5:41cooking the eggs. Milk goes in. I'm
155. 5:44going to add most of the feta because I
156. 5:46want to actually use some to just
157. 5:48decorate the top of the muffin to give a
158. 5:50lovely cheesy topping. Going to whisk
159. 5:52this together. A little whiskey whisk. I
160. 5:54mean, obviously it does not look very
161. 5:56appetizing at the moment, but trust the
162. 5:58process. I'm going to use a muffin tray.
163. 6:01This isn't particularly deep and I
164. 6:04prefer that cuz I want them quick
165. 6:05cooking in the oven and also it means
166. 6:07that I can spread these out throughout
167. 6:08the whole week. Just a tiny bit like
168. 6:10literally a drop of oil just with my
169. 6:12fingers. I'm just going to spread them
170. 6:14around. Broccoli is nice and cool. Add
171. 6:16that to our mixture. Give it a very
172. 6:20rough stir. And then we're just going to
173. 6:22add these to our muffin trays. As you
174. 6:25can see, I've h kind of messed up some
175. 6:27of them. You should have a little lip
176. 6:29just beneath the rim of the muffin tin.
177. 6:33The reason why is because these are
178. 6:34going to rise somewhat. The one in the
179. 6:35middle that I filled right to the top. I
180. 6:37did this for educational purposes,
181. 6:38obviously, is going to spill over the
182. 6:40top. This way, you'll get to know your
183. 6:42muffin tray a little bit better and
184. 6:44figure out how much you should be
185. 6:45filling it for the best rise, the best
186. 6:47effect. I'm going to top these with a
187. 6:49bit of feta just to give a lovely nice
188. 6:52crumbly top. 20 to 25 minutes. Keep an
189. 6:54eye on them and you should have some
190. 6:56lovely egg muffins.
191. 6:59Yeah. Now, you might have heard some
192. 7:00negative things about eggs. People worry
193. 7:03about eggs because of the cholesterol
194. 7:05contained within them. Yes, they do
195. 7:07contain a lot of cholesterol, but for
196. 7:09most people, it does not raise their
197. 7:11blood level of cholesterol. What's more
198. 7:13important is to ask yourself, what are
199. 7:15you eating eggs with? If you're having
200. 7:17it with lots of plants, lots of fiber,
201. 7:19and you're diversifying your protein
202. 7:21sources, you can enjoy your eggs. I tend
203. 7:24to go for one, maximum two a day across
204. 7:27a week. And I think that's a reasonable
205. 7:29amount for most people. And make sure
206. 7:31you eat your eggs whole. The yolk
207. 7:33contains things like carotenoids that
208. 7:35are really healthy for you and they
209. 7:36contain lots of important proteins, too.
210. 7:39It's been 20 minutes, as you can see.
211. 7:41All right, this is looking stunning.
212. 7:45Look at that. These little crispy edges.
213. 7:47And you can tell from the experiment
214. 7:50that the one that I overfilled spilled
215. 7:52out over the top. So this is an
216. 7:54important reminder to ensure that you
217. 7:56leave a little bit of gap between the
218. 7:58level of the mixture that you've put in
219. 8:00there and the lip of the muffin tray.
220. 8:03Get these bad boys out. I'm still proud
221. 8:06of this one. These are kind of like mini
222. 8:08frittatas. You can eat them cold. You
223. 8:11can warm them up in a microwave. You can
224. 8:13even freeze these as well and reheat
225. 8:15later. I always have a batch of these
226. 8:17ready to go. This is a shorefire way to
227. 8:20ensure that you have the best day, even
228. 8:23when you're super busy. If you want
229. 8:25something a little bit different and you
230. 8:26have a bit more time at the weekend, I
231. 8:28recommend making these pea mint
232. 8:30fritters. They're super versatile. You
233. 8:32can make a big batch of them. You can
234. 8:34toast them, eat them cold, and I love
235. 8:36having these in the morning. So, lentils
236. 8:38are one of my favorite ingredients. Not
237. 8:40only are they super cheap, but they are
238. 8:42packed with soluble fiber and they will
239. 8:45give you a protein punch. Now, one step
240. 8:47you need to do before using these red
241. 8:50lentils is soak them for around 15 to 20
242. 8:53minutes. It makes it softer, more
243. 8:54malleable to put it into these pea and
244. 8:56mint fritters. If I know I'm going to
245. 8:58make these, I just throw a pack of red
246. 9:01lentils into a big bowl of water the
247. 9:04night before. That way, I know I've got
248. 9:05some soaked red lentils. We're going to
249. 9:07pulse these into the base batter.
250. 9:12You're looking for a wet sand like
251. 9:15mixture. We're going to add some frozen
252. 9:17peas. Now, we're adding even more
253. 9:18soluble fiber with the white onion. I'm
254. 9:22just going to roughly chop this because
255. 9:24our processor is going to do all of the
256. 9:26work for us. For the flavor that I want
257. 9:28from this, I'm adding some mint leaves.
258. 9:31For the garlic, I am just going to
259. 9:32roughly chop that because that can
260. 9:35sometimes get stuck in the blender. That
261. 9:38goes in there. The feta we're going to
262. 9:39crumble in afterwards cuz I don't want
263. 9:41this to be pureed.
264. 9:44Oh, man. And that is super fragrant.
265. 9:46White onion, garlic, mint. Oh,
266. 9:49delicious. I'm going to take out the
267. 9:51blade. I'm going to crumble in the feta.
268. 9:54Because what's going to happen is when
269. 9:55we make these into little fritters, the
270. 9:58cheese is going to bubble and it's going
271. 10:00to go all nice and gooey. Now, if you
272. 10:02didn't want to add cheese to this, you
273. 10:04don't have to. This will work perfectly
274. 10:06without the feta. So, if you want to
275. 10:07keep it plant-based, absolutely. But the
276. 10:09feta is also giving a little bit of
277. 10:11those healthy fats and a little bit more
278. 10:12protein as well. We're going to do a
279. 10:15little bit of zesting here. We're just
280. 10:17going to roughly mix this around here.
281. 10:20Uh let's get the pan. I'm using a
282. 10:22stainless steel pan. You can use a
283. 10:24nonstick if you want. We try and use
284. 10:26stainless steel as it's a non-toxic
285. 10:28piece of cookware. If you are using a
286. 10:30stainless steel pan, you want to bring
287. 10:31it to a really high temperature to
288. 10:33achieve something called the lead and
289. 10:34frost effect. And it will look like the
290. 10:36water is bubbling across the surface.
291. 10:38There's a steam cushion underneath the
292. 10:40water. Then you want to take it off the
293. 10:41heat. Allow the pan to cool right down
294. 10:44before you add oil to it so you don't
295. 10:46cause the oil to burn. Little bit of oil
296. 10:48in the pan. You don't need to use that
297. 10:50much. About tablespoon or so. You just
298. 10:52put it around. We'll just leave that on
299. 10:53a medium heat. And then I'm just going
300. 10:55to use a scooper. And I'm just going to
301. 10:57scoop a little bit of the batter into
302. 11:00the pan.
303. 11:02I'm just going to just gently push this
304. 11:04down into the pan to create a nice
305. 11:06little patty. It will take around five
306. 11:09to 6 minutes on each side, depending on
307. 11:12how hot your pan is. You'll know when
308. 11:14it's ready to turn over when you just
309. 11:15slide your spatula underneath and just
310. 11:17gently prop it up to see whether it's
311. 11:19nice and golden on the underside. When
312. 11:21I've got busy mornings, which is most
313. 11:23mornings, these get me out of trouble
314. 11:25all the time. They're high in fiber,
315. 11:27high in protein. If you don't add salt,
316. 11:30these are actually good weaning foods as
317. 11:31well. I actually feed this to my son.
318. 11:33You can eat them hot or cold. Pair them
319. 11:35with a poached egg or simply with rocket
320. 11:37and tomatoes. Honestly, these are super
321. 11:39breakfast options. If you look on the
322. 11:41Doctor's Kitchen app, you'll find lots
323. 11:43of different varieties of lentil
324. 11:45fritters you can make with different
325. 11:46flavors as well. There you have it.
326. 11:48These are my three prepaid options.
327. 11:50easiest, medium effort, a little bit
328. 11:53more effort because you need to use a
329. 11:54blender. If you're still filling
330. 11:56something like toast, which I love, swap
331. 11:58your ultrarocessed bread for this
332. 12:01high-fiber, high protein bread that I
333. 12:03make every week. Packed full of nuts and
334. 12:05seeds, flourless, and you don't need any
335. 12:07baking skills whatsoever. Click right
336. 12:09here and I'll show you how to make