Breakfast at Michelle’s
As designers and design researchers, fieldwork requires us to stay sharp and alert throughout the day — constantly focused on producing the highest quality of interviews and observations, amongst many other things. I have quickly come to realise the importance of having fuel in the morning because it will enable me to stay focused on the work rather than my growling stomach and thoughts about what’s for lunch. Although true for all human beings, this is especially crucial when we are in field. We habitually experience long hours and I will always make it a point to eat well in order to have enough energy before the day begins — whether it’s overnight oats, a plate of scrambled eggs or a simple sandwich put together on the go.
In recent years, I have come to spend time with friends who are healthy foodies, which has influenced me to eat clean. This is why it has become a habit for me to bring my own lunch from home — it’s usually broccoli and carrots with a side of prawns or chicken, packed in a glass container. I have occasionally been teased for my taste in food as I prefer my meals steamed and bland; without oil, salt or dressing. However, bland food is most certainly not the only type of food on my radar. Sometimes, I enjoy preparing my breakfast with flavour and a touch of natural sugars to kick-start the day.
As working professionals, it can be challenging to carve out time for preparing a healthy breakfast, which is why I turn to overnight oats as my source of nutrients and fuel in the morning. They are very simple and easy to concoct — overnight oats only take around 15 minutes to prepare and can last for up to 3 days when kept in the refrigerator. Customisation is also a bonus where you are free to explore flavours and combinations, I personally like to swap an ingredient or two as it draws out more flavour. For instance, I use almond milk instead of the regular low-fat milk recommended just to add a tinge of nutty flavour. You would be pleasantly surprised at the difference an ingredient makes!
Here are two of my favourite overnight oats recipes:
#1 Strawberry Lemonade
- 1 teaspoon of honey
- 1 tablespoon of lemon juice and lemon zest
- 1 tablespoon of chia seeds
- ½ cup of yoghurt
- ½ cup of strawberries
- ½ cup of rolled oats
- ½ cup of milk of choice
Instructions:
1) Add strawberries, lemon juice and lemon zest to a mixing bowl
2) With a tamp or a spoon, mash the strawberries down
3) Add honey, chia seeds, yoghurt and milk before mixing them all up
4) Add rolled oats and mix it again — making sure that each oat is completely soaked
5) Ladle a portion into smaller containers or glass jars
6) Lastly, top the oats with any kind of fruit toppings you like and leave them overnight in the fridge
#2 Plum Almond
- ¼ teaspoon almond extract
- ½ teaspoon of cinnamon
- ½ teaspoon of vanilla extract
- 1 tablespoon of maple syrup
- ½ cup of yoghurt
- ½ cup of diced plum
- ½ cup of rolled oats
- ½ cup of milk of choice
Instructions:
1) Add the diced plum into the mixing bowl and mash it to extract the juices
2) Add cinnamon, maple syrup, vanilla extract, almond extract, milk and yoghurt
3) Give the ingredients a mix
4) Add the rolled oats and mix it again — making sure that each oat is completely soaked
5) Ladle a portion into smaller containers or glass jars
6) As the last step, top the oats with any kind of fruit toppings you like and leave them in the refrigerator overnight
These overnight oat recipes call for ingredients that each play a role in keeping a balanced diet, and are filling enough to keep me going through a busy morning. Preparing a healthy breakfast takes as little as 15 minutes and yet it trades for a much more productive day. Aside from my regular gym routine, eating healthy also keeps me attentive, energised and happy — an important personal responsibility for spreading positive energy around, both in field and beyond!
