August, 2012

Aug 12

The Immune Boosting Breakfast

Are you bored of the same breakfast options every day? If it isn’t something laden with sugar, as offered to us by most cereal companies, it’s something salty and greasy. The problem is we are so used to these options that we struggle to be innovative and actually create something  that is healthy and also made in about 5 minutes. So here is a little recipe if you ever fancy a change.


  • 50g 100% Rye Bread      (roughly 1 packaged slice)
  • 8 teaspoons of pumpkin seeds
  • 8 teaspoons of sesame seeds
  • Half an avocado
  • Salt & Pepper to taste and a pinch of chilli flakes
  • A drizzle of olive oil
  • 80g of accompanying ‘grown above ground’ vegetables such as spinach, rocket and mushrooms

1. Take a frying pan and place seeds in with salt pepper and the chilli flakes. Place on a hob and lightly toast for a few minutes until they begin popping or splitting.


2. Toast the Rye Bread. Rye bread usually tastes better when toasted well so maybe a few more minutes than normal bread

3. Wash the vegetables and place the ones you cook in the frying pan you used for  the seeds and allow them to cook for a few minutes. The remaining water on the vegetables from washing will act as oil.

4. Peel half the avocado and create a mash and use it as butter on the rye toast.

5. Pour the seeds on to the rye toast on the plate.

6. Add the vegetables, drizzle with olive oil and enjoy.

If you feel like more protein then you can simply add a poached egg


As well as being rich in protein, the seeds contain good fats that can support skin health, the cardiovascular system, brain function and more. Pumpkin seeds are also rich in zinc, a key nutrient for immunity.

The inclusion of avocado can assist with lowering blood cholesterol, controlling blood pressure and act as an anti-inflammatory. Avocados also contain glutathione, an important antioxidant that can support the immune system.


Daniel O’Shaughnessy is an Independent qualified Nutritional Therapist and operates clinics in London. For details, please visit

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