Back to Work Breakfast

Today's blog post is written by our wonderful Tonic Tribe member, Blythe Sheppard. Definitely one to keep in the recipe books, Blythe!

I absolutely love food and make 90% of what I eat. I must admit I struggle to follow recipes because I love to improvise and let the ingredients of my kitchen inspire me. Just for you, I took notes this morning so that I could share my staple breakfast. These 1:1 oats are key to kick starting my morning and one batch should carry you over for a few days. Soaked oats are great to support your digestive system. Soaking them overnight in apple cider or sea salt allows the oats to ferment and eliminates digestive hurdles or nutrient inhibitors for a humming belly. Eliminating these hurdles also ensures you are getting more out of your food. You’ll love these delicious oats throughout the week and be able to customize them infinitely.

1:1 Oats & Extras

Time 35 minutes | Servings 6-8
You’ll need
2 cups oats
2 tbsp coconut oil
1/4 dried mulberries
1/4 cup pumpkin seeds
1/4 cup dried blueberries
1/4 almonds (or blanched almonds)
***Other ideas to make it your own***
sunflower seeds, hazelnuts, cacao nibs, coconut flakes, goji berries.


  1. Preheat oven to 250
  2. Toss oats and almonds in coconut oil
  3. Bake oats for 20 minutes
  4. Add in the fruit and nuts and continue baking for 10 more minutes 

For a breakfast on the go, I recommend this high protein smoothie. On rushed mornings, this nutrient packed beverage can easily be taken on the go. As an added bonus, you’ll be sure to avoid tummy grumbling until past noon.

PB & J Smoothie Banana

Time 5 minutes | Servings 1
You’ll need
1/2 cup frozen strawberries
1/2 frozen banana
3 tbsp raspberry chia jam
1 tbsp hemp hearts
1 1/2 natural peanut butter
1/4 cup plain greek yogurt
1 cup milk (almond, coconut, or 1%)
1/4 cup water or ice
***Chia Jam is from Oh She Glows***


  1. Blend all ingredients in a high speed blender
  2. Layer in some more pb + j to top it off and enjoy

Incorporating these healthy options into your morning routine will save time during those hectic mornings, and fill you up until lunch. Don’t forget healthy snacks! I always carry around a handful of raw almonds and fresh veggies on busy work days. Simple is best.

Happy munching!

Leave a comment

Please note, comments must be approved before they are published