Rest Day Breakfast

These recipes are all high in quality protein, healthy fats and vitamins and minerals.

In addition, the Viking Smoothies (check out Snacks) work really well for breakfast. I start most days with a smoothie and usually add a boiled egg on the side for extra protein and fat, and to keep me fuller for longer. Everyone’s needs are different and, if you’re a straight-out-the-door type person, you might prefer to have something really simple to fuel you: a couple of boiled eggs and a small handful of almonds, say. Prepare the eggs the night before to make it easier. Just watch you don’t on the go – even if it’s a small meal, you should always take a few minutes to sit and focus on just eating.

Salmon & Veggies

Vikings eat loads of fish! It’s a different sort of cooked breakfast, but this is a fantastic meal full of hearty, healthy fats that do wonders for you. The perfect way to start the day. Instead of the salmon you could have chicken fillets, but then you’d miss out on those gorgeous omega fats. You don’t need to add any oil, as the salmon is steamed, which keeps it nice and juicy.

1–2 salmon fillets

a generous pinch of paprika

½ a red onion, thinly sliced

3 spears of asparagus, roughly chopped

4–5 broccoli florets, roughly chopped

salt and pepper

  1. Preheat the oven to 200°C/180°C fan/gas 6.
  2. Line a baking tray with a piece of tin foil large enough to completely cover the salmon. Place the salmon fillets in the centre and season with salt, pepper and a generous pinch of paprika.
  3. Add the red onion, asparagus and broccoli, then fold the foil over to make a parcel (make sure it’s properly closed so no steam can escape) and place in the oven.
  4. Cook for 20 minutes, then remove from the foil and eat.

Veggie Frittatas

Makes 6 muffins, or 3 portions

These are absolutely brilliant for making ahead, perfect for busy mornings when there’s no time to cook.

10 small broccoli florets, steamed

2 peppers (any colour you want), deseeded and sliced

1 large tomato, chopped, or 12 cherry tomatoes, halved

120g frozen garden peas

½ a red onion, thinly sliced

4 eggs

salt and pepper

a pinch of ground cayenne pepper

  1. Preheat the oven to 200°C/180°C fan/gas 6.
  2. Mix all the vegetables together in a bowl, and spoon equal amounts into a 6-holed silicone muffin tray (or a regular muffin tray, greased).
  3. Beat the eggs together in a jug, season with salt and pepper and the cayenne, and pour into the muffin holes over the veggies.
  4. Bake for about 15-20 minutes, until the eggs are set and cooked through. Leave to cool slightly before removing from the tray.

Option: Add greens alongside for an extra nutrient boost: blanch broccoli, asparagus or spinach for a couple of minutes in a pot of boiling water.

Avocado with Salmon and Dill-lemon Yoghurt

This delicious breakfast feels luxurious but couldn’t be more simple: a meal fit for a Viking on a rest day.

2 tbsp goat’s milk yoghurt

25g fresh dill, chopped

juice of ½ a lemon

salt and pepper

1 small avocado

2 slices of smoked salmon

1 tbsp pumpkin seeds (optional)

  1. Mix together the yoghurt and dill in a small bowl, then and add the lemon juice and salt and pepper to taste.
  2. Halve the avocado, remove the stone, and peel off the skin so you’re left with two boat-like halves.
  3. Fill the hollow in each avocado half with a slice of salmon, and drizzle over the herby dressing. Sprinkle over the pumpkin seeds, if using.

Veggie option: Replace the salmon with sweet roasted cherry tomatoes. Cooking tomatoes concentrates their sweet flavour, as well as better enabling us to absorb the antioxidant lycopene. Win, win! Preheat the oven to 180°C/160°C fan/gas 4. Put 8–10 halved cherry tomatoes on a small foil-lined baking tray and drizzle over ½ teaspoon of cold-pressed rapeseed oil. Season with salt and pepper and roast for 15 minutes.

Omelettes: Four Ways!

Eggs are among the most nutritious foods you can eat, with whole eggs containing an amazing array and amount of nutrients.

Eggs are packed with high-quality protein and fat, vitamins and minerals. The white carries most of the protein and the yolk most of the fat, plus the vitamins and the minerals. In the past, people were warned about eating too many eggs, as they contain cholesterol, but this advice is now out of date. Eggs raise the good cholesterol and change the profile of the bad cholesterol in your body, making it less harmful.

What’s more, they are exceptionally versatile and, in omelette form, a great vehicle for adding veg to.

Immunity

Cherry tomatoes are one of the richest sources of vitamin C, which you need to keep your immune system in tip-top shape, and garlic contains a compound, allicin, that helps your immune system fight germs. You’re ready for anything, Viking!

2 large eggs

salt and pepper

coconut or cold-pressed rapeseed oil

3 cherry tomatoes, halved

½ a clove of garlic, chopped

3 white mushrooms, sliced

  1. Whisk the eggs in a bowl and season with salt and pepper.
  2. Pour a drizzle of oil into a frying pan and place on a medium to high heat. When hot, add the tomatoes, garlic and mushrooms. Cook, stirring, until the veggies soften and start to colour, then remove to a plate and return the pan to the heat.
  3. Add a little more oil to the pan, then pour in the eggs. Cook on a high heat for 2 minutes, making sure that the egg mixture is spread out evenly.
  4. As the eggs begin to set, lower the heat and add the veggies to one half of the pan.
  5. Use a spatula to free the edges, then fold the omelette over and serve.

Muscle Up

The protein from the chicken and feta, combined with spinach, helps to speed up the body´s conversion of protein into muscle. Remember that rest days are when your body is repairing and rebuilding, so you need an omelette packed with power!

2 large eggs

salt and pepper

coconut or cold-pressed rapeseed oil

2 mini chicken fillets, diced

50g spinach, washed

50g goat’s milk feta

  1. Whisk the eggs in a bowl and season with salt and pepper.
  2. Pour a drizzle of oil into a frying pan and place on a medium to high heat. Add the chicken, season with salt and pepper, then cook for a few minutes, stirring.
  3. When the chicken is cooked thoroughly, stir in the spinach and feta. Cook until the feta has started to melt, then remove to a plate.
  4. Wipe the pan with a piece of kitchen paper if necessary, then add a little more oil and return the pan to the heat. Pour in the eggs and cook on a high heat for 2 minutes, making sure that the egg mixture is spread out evenly.
  5. As the eggs begin to set, lower the heat and add the chicken, spinach and feta mixture to one half of the pan.
  6. Use a spatula to free the edges, then fold the omelette over and serve.

Joint Effort

Having healthy joints is crucial. The ingredients in this Viking special are filled with anti-inflammatory, cleansing properties to keep you strong, nimble and in great health.

2 large eggs

salt and pepper

coconut or cold-pressed rapeseed oil

½ a red or yellow pepper, thinly sliced

¼ of an onion, thinly sliced

1 small tomato, chopped

40g kale, washed and chopped

a sprig of fresh rosemary

a pinch of ground turmeric

  1. Whisk the eggs in a bowl and season with salt and pepper.
  2. Pour a drizzle of oil into a frying pan and place on a medium to high heat. When hot, add the pepper and onion. Cook for a minute, then add the tomatoes and cook for another minute, stirring. Finally add the kale and cook for 1 more minute, then remove everything in the pan to a plate.
  3. Wipe the pan with a piece of kitchen towel if necessary, then add a little more oil and return the pan to the heat. Pour in the eggs and cook on a high heat for 2 minutes, making sure that the egg mixture is spread out evenly.
  4. As the eggs begin to set, lower the heat and add the veg mixture to one half of the pan, sprinkling over the rosemary leaves (pull them off the sprigs and turmeric.
  5. Use a spatula to free the edges, then fold the omelette over and serve.

Take Off

The ingredients in this energy-boosting omelette will lift you into high slaying mode, making you ready for anything that comes your way!

2 large eggs

salt and pepper

coconut or cold-pressed rapeseed oil

2 cooked turkey slices, roughly chopped

1 tsp chopped fresh chives

40g goat’s feta (or another variety of goat’s cheese), cut into chunks

  1. Whisk the eggs in a bowl and season with salt and pepper.
  2. Pour a drizzle of oil into a frying pan and place on a medium to high heat. When hot, pour in the eggs and cook on a high heat for 2 minutes, making sure that that the egg mixture is spread out evenly.
  3. As the eggs begin to set, lower the heat and add the turkey, chives and goat’s feta to one half of the pan.
  4. Use a spatula to free the edges, then fold the omelette over and serve.