Olux+ Membership | Recipe: THE MORNING KITCHEN

This Week · Recipes · The Energy Week

THE MORNING KITCHEN.

Three dishes built for brighter days — steady, colourful and quietly energising. Protein and fibre in every plate, so the afternoon feels as good as the morning.

Recipe № 01 · Breakfast

Blueberry Almond Smoothie Bowl

Five minutes from freezer to spoon — thick, cold and berry-bright, with enough protein to carry you well past mid-morning.

5 minPrep
0 minCook
350Calories
20gProtein
1Serving

Ingredients

  • 1 frozen banana, in chunks
  • 100 g frozen blueberries
  • 150 g plain Greek yogurt
  • 100 ml milk of choice
  • 1 tbsp almond butter
  • 1 tbsp ground flaxseed
  • To serve: a small handful of granola, fresh berries, sliced almonds

Method

  1. Add the banana, blueberries, yogurt and milk to a blender. Blend until thick and smooth — it should hold a spoon upright.
  2. Add the almond butter and flaxseed and pulse once or twice more, just to fold them through.
  3. Pour into a chilled bowl and top with granola, fresh berries and almonds. Eat immediately, while it's cold and thick.

Substitutions

Dairy-free? Use a thick coconut or soy yogurt. Want it even higher in protein? Blend in a scoop of unflavoured or vanilla protein powder and a splash more milk.

Nutrition notes

Greek yogurt and almond butter bring around 20 g of protein, while berries and flaxseed add fibre and polyphenols — a combination designed to support steady morning energy rather than a quick sugar spike.
Recipe № 02 · Lunch or Dinner

Lemon Herb Chicken & Farro Salad

Golden chicken over nutty, chewy farro with rocket, tomatoes and a bright lemon dressing — a salad with the structure of a proper meal.

15 minPrep
20 minCook
480Calories
35gProtein
2Servings

Ingredients

  • 2 chicken breasts (about 150 g each)
  • 120 g farro (or pearled spelt), rinsed
  • 60 g rocket
  • 150 g cherry tomatoes, halved
  • ½ small red onion, finely sliced
  • 1 lemon — zest and juice
  • Fresh parsley and basil, roughly chopped
  • Olive oil · sea salt · black pepper
  • 30 g shaved parmesan (optional)

Method

  1. Simmer the farro in salted water for 18–20 minutes until tender with a little bite. Drain and let it steam dry.
  2. Meanwhile, flatten the chicken slightly, season with salt, pepper and lemon zest, and pan-sear in olive oil for 5–6 minutes per side until golden and cooked through.
  3. Rest the chicken for five minutes, then slice against the grain.
  4. Whisk the lemon juice with three tablespoons of olive oil and a pinch of salt. Toss the warm farro with half the dressing and the herbs.
  5. Fold in the rocket, tomatoes and onion, top with the sliced chicken and parmesan, and finish with the remaining dressing.

Substitutions

Swap chicken for turkey, or grilled halloumi for a vegetarian version. Gluten-sensitive? Use quinoa or brown rice instead of farro.

Nutrition notes

Lean protein plus an intact whole grain — farro digests slowly and keeps the meal satisfying, a pairing that supports stable energy through the afternoon.
Recipe № 03 · Dinner

Spiced Chickpea & Sweet Potato Traybake

One tray, one oven, thirty minutes — caramelised sweet potato and crispy spiced chickpeas over cool lemon yogurt.

10 minPrep
30 minCook
430Calories
16gProtein
2Servings

Ingredients

  • 1 large sweet potato, in 2 cm cubes
  • 1 × 400 g can chickpeas, drained and patted dry
  • 1 red onion, in wedges
  • 1 tsp smoked paprika · 1 tsp ground cumin
  • Olive oil · sea salt · black pepper
  • 150 g Greek yogurt
  • ½ lemon — zest and juice
  • Fresh coriander or parsley, to finish
  • 2 wholemeal flatbreads (optional)

Method

  1. Heat the oven to 210°C (410°F). Toss the sweet potato, chickpeas and onion with olive oil, the spices and a good pinch of salt on a large tray.
  2. Roast for 28–30 minutes, shaking the tray halfway, until the sweet potato is caramelised and the chickpeas are crisp at the edges.
  3. Stir the lemon zest and juice into the yogurt with a pinch of salt.
  4. Spread the lemon yogurt over two plates, pile the traybake on top, and finish with fresh herbs — flatbreads on the side if you like.

Substitutions

Butternut squash works in place of sweet potato. For a dairy-free base, use coconut yogurt or a swipe of hummus. Like heat? Add a teaspoon of harissa to the spice mix.

Nutrition notes

Chickpeas contribute plant protein and fibre, sweet potato brings slow-release carbohydrate — a warm, satisfying dinner designed to support healthy eating habits without heaviness.
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This content is for general educational and lifestyle purposes only and is not medical or dietary advice. Nutritional values are estimates. Always consult a qualified professional before changing your diet.