Blog post

Big Breakfast Bar

January 3, 2016

“Breakfast is the most important meal of the day. When you feed your body what it needs, when it needs it, that’s love. So give your body some TLC and sit down and and enjoy a good, substantial breakfast” – Kathy Freston, bestselling author of vegan books and contributor to Huffington Post.

I could not have said this any better myself on the importance of eating a good nourishing breakfast each and every day of your life.

My daily routine and internal body clock has me rising approximately 4:30am each day (and my friends and family can vouch for this), whereby I kickstart my digestive system with a cup of warm lemon water with cayenne pepper, turmeric, and ginger added to this (not for the faint hearted as it did take a while for my taste buds to adjust to this so for the first timer I would suggest to just go with the cup of warm lemon water).

After my warm lemon water my favourite way to start my day is through physical exercise which ranges from a morning run, hike, yoga, cycling, or a gym session with weights. Also, through my own self perseverance, determination and motivation that each session is not a walk in the park, and I push myself further as there is no way to become the best version of yourself in physical body and mind then through testing your limits and challenging yourself. Remember you have the power and capability to do this for yourself with the burning desire to achieve this for yourself and no one else.

Concluding an intense workout (or even on those days that I have taken a rest day) I refuel with a highly nutritious breakfast because you are what you eat and starting the day with a healthy balanced breakfast will set the tone for the rest of your day, positively affecting how you carry out the rest of the day, both physically and mentally.

Leading a lifestyle that involves the correct nutrition for your individual body is vital as this affects your exercise performance and without the right fuel for your body your exercise goals will not be fully fulfilled. As Ivy, J explains that through recent research conducted the actual food consumed is one part of the equation, however, the ‘nutrient timing’ (the delivery of appropriate macronutrients during the time in which the body is primed to use them most effectively) is also influential impacting your exercise performance, recovery, and training adaptation.

However, consuming a nutritious breakfast is not only essential for those that are working towards an exercise goal, as consuming a healthy breakfast in the morning also “raises the body’s energy level and restores the blood glucose level to normal after an overnight fast. It also raises the muscle and liver glycogen stores…Second, breakfast immediately lowers the blood level of the stress hormone cortisol, which peaks during the early morning hours…maintain critical physiological and metabolic functions as breakfast helps increase the ability to focus and reduces declines in attention and memory over the morning hours. This is particularly true when attempting to process complex visual tasks …Individuals that routinely skip breakfast have a much great chance of being obese than individuals that routinely eat breakfast” (Ivy, J L, 2015).

With breakfast being an essential part of the day I have created my Big Breakfast Bar that is perfect with the right balance of protein, healthy fats, carbohydrates, iron, vitamins and minerals. I find that this keeps me satiated until lunch time as I have purposely used oats groats that is low in GI in order for my energy levels to be sustained for longer. With the right breakfast I am full of vigor, vitality, my muscles have the right nutrients to rebuild themselves so that I can excel in my exercise goals, my metabolism is functioning effectively all day long, and my focus remains sharp all day long so that I am able to tackle with anything that comes my way.

Makes 14 bars


Gluten Free, Wheat Free, Vegan, Dairy Free, Refined Sugar Free


Energising Breakfast

Preparation & Cooking Time

10 minute prep time

10 minute roasting time for the oats groats

10 minutes to make the bar mixture

1 Hour standing time


  • 2 cups of oats groats
  • ¾ cups raw almonds
  • ½ cup of inca berries (substitute for dates, figs, sultanas, dried blueberries, etc)
  • 2 cups of mixed seeds (sunflower seeds, pepitas, pumpkin seeds, linseeds, etc)
  • ¼ cup of coconut nectar
  • ¼ cup of unsweetened apple sauce (see recipe for homemade applesauce)
  • 8 pitted medijool dates
  • ¼ cup of almond butter (see recipe for homemade almond butter)
  • ¼ cup of hulled tahini


  • 1 x food processor
  • 1 x measuring spoon
  • 1 x measuring cup
  • 1 x baking tray
  • baking paper
  • 1 x knife
  • 3 x bowls


  1. Pre-Soak the oats groats and almonds overnight. Or if time sensitive, pre-soak them in lukewarm water for 30 minutes
  2. Pre-Soak the medijool dates in lukewarm water for 10 minutes 
  3. Pre heat the oven at 180 degrees celsius
  4. Drain and rinse the oats groats. Place the oats groats on a baking tray with baking paper and spread these out. Roast for 10 minutes
  5. Drain and rinse the almonds. Place the almonds in the food processor and process into a fine powder
  6. Add the oats groats, mixed seeds, and inca berries into the food processor with the almonds and process these together. Scrap down the sides as needed. 
  7. Add in the remainder of the ingredients into the food processor and process until all ingredients are finely chopped so that they are all well combined together
  8. Place the breakfast bar dough into a baking tray lined with baking paper and press down firmly with the palm of your hand, making sure this is distributed out evenly
  9. Place the tray in the freezer for approximately 1 hour
  10. Remove the tray from the freezer. Lift the slab from the pan by lifting up from the baking paper and gently peel the paper away. Cut into 14 slices and Bon A Petit!
  11. Keep these sealed big breakfast bars in an airtight container for up to a week or freeze for up to 2 weeks


  • To create a different flavour, roast the raw almonds for 10 minutes first before processing
  • Add in a variety of nuts such as macadamias, cashews, walnuts, brazil nuts, etc for a different taste and to create this into your own protein bar


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