Whether you start the day with stack of pancakes, or can’t stomach more than a cup of coffee first thing in the morning, you’re sure to find something in this offering to soothe the 10:30 grumbles.

Second breakfast is an Eastern European tradition of eating a light snack between breakfast and lunch. Much is made about the importance of eating breakfast, but not everyone can stomach food first thing in the morning. If your ears are burning, we’ve got three mid-morning options for you.

The filler: Breakfast pudding

This protein-packed pudding is sure to keep you going through until 2pm. Great for long-winded lunch meetings.

Prep 3 hours to overnight | Serves 1

INGREDIENTS

1/2 C cooked quinoa

1 Tbsp chia seeds

1 Tbsp hemp hearts

2/3 C cashew milk (unsweetened)

1 tsp maple syrup

1/4 tsp cinnamon

1 Tbsp sesame seeds

1 Tbsp pumpkin seeds

1 Tbsp sunflower seeds

DIRECTIONS

Place quinoa, chia seeds, hemp hearts, maple syrup and cashew milk in a jar or bowl and cover. Shake or mix well and place in the fridge overnight or for at least 3 hours to let the chia absorb the liquid. Add in the cinnamon, nuts and seeds and stir to combine.

Calories 580; Protein 19g; Fat 22g; Carbohydrates 79g

The liquid snack: Golden milk

This drink originates in Ayurvedic medicine. Turmeric too, is well known for its anti-inflammatory properties.

Prep 10 mins | Serves 1  

INGREDIENTS

1 ½ cups Almond milk (unsweetened)

1 tsp turmeric

½ tsp cinnamon

2 tsp honey

1/4 tsp ginger

1/4 tsp cayenne

DIRECTIONS

Place almond milk in a pot and heat slowly on low. Once milk is hot but not boiling, whisk in the turmeric, cinnamon, ginger and honey until combined.

Calories 177; Protein 5g; Fat 6g; Carbohydrates 33g

The savoury option: Veggie-packed miso soup

Best fresh, this light broth packs probiotic-punch. A good choice for those cleansing days.

Serves 2 | Prep 20 min

INGREDIENTS

4 cups water

1 carrot, julienned

2 baby bok choy

1/2 zucchini

1 spring onion
1 3” piece of wakame*

2 Tbsp shiro miso*

Optional: Hot sauce to taste.

DIRECTIONS

Put water, carrot and wakame in a pot and bring to the boil. Simmer for 5 minutes and add in the zuchinni, spring onion and bok choy stalks and simmer 5 minutes more. Meanwhile, cook the buckwheat noodles as per the package and set aside. Add bok choy leaves in the last minute of cooking just to wilt them. It’s OK if the veggies are a little on the raw side; try not to overcook them. Turn the heat off the soup and let it cool for a minute or two. Remove the wakame from the soup and discard. Thoroughly mix the miso in another cup of warm, not boiling, water. Boiling water will destroy the beneficial bacteria contained in the miso. Add to the soup along with the noodles. Serve in a big noodle bowl.

Calories 72; Protein 6g; Fat 1g; Carbohydrates 13g

Wakame is an edible brown seaweed available at Asian grocery stores. It comes dried. Estimate the three inches and break off what you need.

Miso is a fermented bean paste high in beneficial bacteria. It generally comes in three types: White (shiro), yellow (shinshu), and red (aka). White miso is fermented the least and has a lighter flavour and red miso is fermented the longest and therefore tastes stronger. If you can only get red or yellow miso, just use a little less.

Oh! And do be sure to chew, chew, chew!