3 Healthy Autumn Breakfast Ideas - For When You're In A Rush! - Paul Gough Physio Rooms

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3 Healthy Autumn Breakfast Ideas – For When You’re In A Rush!

Sticking to a healthy diet doesnt mean you have to avoid dining out and say no to plans......You CAN have your cake and it it too. 5

With the Great British Bake-Off being one of the main topics in the clinic at the moment (and because it’s all that the girls on the team talk about) I thought now would be a good time to do something a little different and share with you some of the teams favourite recipes.

Lets face it, Autumn has some true culinary stars.

Apples, roasted winter vegetables, oats, pumpkin and cinnamon-flavoured everythings, but not often enough do these ingredients make their way into the meal that kick-starts our day… breakfast.

As you likely know, breakfast is crowned as the ‘most important meal of the day’, but I know you might be thinking “I don’t have time to cook up breakfast in the morning” or “I don’t have time to spend preparing it”.

And I get it, it can be hard to find the time to prioritise when you’ve got an endless list of things to do in the morning – shower, get everything ready, run around crossing off jobs from your list, get the kids ready for school, etc., etc., but what if I told you there was a way to fit a delicious breakfast in that requires little (if any cooking at all) no matter how rushed you feel?

My guess would be that you wouldn’t believe me.

But it’s possible. And it’s why the team wanted to share with you 3 of their most favourite breakfast recipes made with only a handful of ingredients for when you’re in a rush,  packed full of healthy goodness perfect for the Autumn season.

And I can bet that these no-fuss recipes will, at the very least, make breakfast your favourite (and fastest) meals of the day.

To begin with, here’s a recipe from Jess:

Apple Pie Porridge (Jess)

“Without a doubt, Autumn is the perfect porridge season.

It’s such a nice easy way to start the day and you can get so many flavours in there that it doesn’t have to get boring.

Porridge is one of my favourite go-to foods when I want something simple and tasty, and when I’m in a rush to get out of the door…



Here’s one of my favourite ways to enjoy porridge this time of year…”


* 120ml milk (any you prefer)
* 50g oats
* 2 tbsp almond butter
* 1 tbsp honey
* 1/2 tsp cinnamon
* 1 chopped apple
* Chopped nuts of your choice (I like pecans)

How to make it:

1. Mix together all of the ingredients (expect the chopped nuts and honey)
2. Transfer to a saucepan, stir and heat gently until warm (or pop in the microwave for a couple of minutes)
3. Serve with chopped nuts, drizzle over the honey, and enjoy!

Next, here’s one of our Massage Therapists, Sarah’s favourites:

Avocado Toast With Cottage Cheese and Tomatoes (Sarah)

“Toast has got to be a speedy Breakfast lovers dream come true. If you enjoy avocado, no doubt you love it on toast, but this recipe opts for cottage cheese – which makes it ten times better, and I probably even eat this twice a week!

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So, what do you need to make this fast and easy recipe?”


* 2 slices of whole grain bread
* cottage cheese of your choice
* 1 ripe avocado
* 1 sliced tomato
* salt and freshly cracked pepper to taste

How to make it:

1. Lay your bread slices out on a cutting board and top each one with a spoonful of cottage cheese. Sprinkle with salt and pepper.
2. Top with avocado and tomato slices, then season with another pinch of salt and pepper.
3. Enjoy!

And lastly, here’s one of Vicki’s favourites…

Autumn Spiced Apple Granola (Vicki)

“This granola has Autumn written all over it – crunchy oats, delicious apple, speckled with warming cinnamon makes the perfect breakfast meal.

And as well as tasting great, it’s a timesaver too.

As much as I’d love to have a steaming bowl of creamy slow-cooked porridge each morning, I have to be out of the house to take the kids to school and there is no time for such lovely little luxuries during the week. But I don’t think this means I should compromise on comforting flavours and a healthy bowl of oats before I dash out of the front door.

granola jar


Make this on a Sunday so you don’t have to prepare it on your busy weekday mornings, and the best part is this recipe will last you all week!”

Here’s what you need:

* 250g rolled oats
* a pinch of salt
* 1.5 tsp cinnamon
* 75g butter
* 1.5 tbsp honey
* Apple slices
* 35g of your favourite nuts

How to make it:

1. Preheat the oven to 150°C and line a baking tray with baking paper.
2. Put the oats in a bowl and add cinnamon and a pinch of salt.
3. Melt the butter and honey in a pan. Once melted, pour the melted mixture over the oats and stir really well to combine.
4. Tip the sticky buttery oat mixture onto the prepared baking tray and spread evenly.
5. Pop this in the oven for 20 minutes or so.
6. Once the oats have started to brown nicely, put in the apple flakes and give the whole thing a good mix. Pop back into the oven for a further 15 minutes.
7. Add nuts and bake for another 5 minutes or so.
8. Remove from the oven and leave to cool on the baking tray.
9. When cool, break into pieces and store in an airtight container for up to 2 weeks.

What’s your favourite go-to breakfast? You don’t have to spend hours slaving over the stove to make something healthy and delicious 🙂


P.S. Got a bad back that’s getting in the way of life? Or know someone who’s suffering? Here’s free special report with 9 top tips to keep active with less back pain, just go to this website to get your free copy: www.paulgoughphysio.com/back-pain

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Paul Gough
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