Breakfast. Dubbed the most important meal of the day!
And rightly so. Following sleep, breaking the overnight fast with foods that will nourish, not punish, the body is important. Not doing so can impact performance, mood, and cravings for unhelpful food or drink. And poor breakfast choices day in and day out can lead to an overall decline in health.
Our bodies, you see, need appropriate fuel to get through and recover from the stresses of each day. Equipping the body to do this starts with a nourishing breakfast.
What, then, is a good brekkie?
Yet what we need is a nutrient-dense, whole food breakfast, aiming for a mix of fibre, protein and healthy fats. Aim to get some fruit or veg in there as well, and you’re setting yourself up for the best possible start.
Most of us are too pressed for time in the morning to concoct anything elaborate in the kitchen. So, here are some ideas for quick-fix breakfasts with something to please all dietary tastes and preferences, each without a trace of added sugar.
Quick-fix breakfasts to fuel your day!
Old mate avocado
Enjoy avocado on a slice of sweet potato toast or if you tolerate bread, some good quality wholegrain sourdough, with a squeeze of lemon, a little salt and pepper and a sprinkle of pumpkin seeds.
Build your own porridge
Leave the pre-flavoured sachet of oats behind. Instead use plain whole oats, buckwheat or quinoa, warmed in your choice of unsweetened milk – such as dairy or almond – and serve with some seeds, chopped nuts, coconut chips, plain yoghurt and fresh, seasonal fruit.
Chia pudding en masse
In big batches (to make multiple brekkies), soak some chia seeds with blended almonds and banana overnight, and serve with fresh fruit. Pop individual serves into jars for brekkie-on-the-go!
Yoghurt with yummies
Replace fruit flavoured yoghurt with plain dairy or coconut yoghurt and add cinnamon, vanilla, nuts and fresh fruit for a delicious and nutritious start to the day.
Eggs are super versatile. Scramble some eggs with pesto, fresh chopped tomato and dark leafy greens. Or poach and serve with leafy greens, sliced avocado, some fresh herbs and smoked salmon. Add a drizzle of olive oil and a sprinkle of seeds or dukkah. Other recipes to try include our pink eggs or baked chard, feta and eggs.
Last night’s leftovers
We aren’t talking about the final slice of meat lovers pizza here! But if you don’t feel like ‘typical’ breakfast foods, enjoy last night’s healthy leftovers such as veggie soup, grilled chicken and veg, ‘Shepard’s’ pie, or another nutritious meal. Who says you can’t have dinner for breakfast?
Be prepared and make breakfast in advance
If you run short on time in the morning, either the night before or on a Sunday afternoon create breakfast in advance for you to grab ‘n’ go or to have prepared a base for a quick-to-assemble meal, such as these:
Seedy breakfast topping
Serve with plain yoghurt, sliced banana and a handful of berries.
Poached rosemary and vanilla rhubarb
Serve with plain yoghurt, nuts and seeds.
Quinoa, chia and coconut bircher
Serve with fresh fruit, seeds and plain yoghurt.
Zucchini and coconut loaf
Serve with 100% nut butter or cream cheese
Roasted pumpkin loaf
Serve gently re-warmed or chilled, with avocado and mint
Cheesy eggs and greens slice
Serve gently re-warmed or chilled, with leafy greens like fresh rocket or spinach
Quinoa & veggie fritters
Serve gently re-warmed or chilled, with smashed avocado, a poached egg and a little (no added sugar) hot sauce.
Go on – do your body and brain a favour, and start the day right!
By Angela Johnson (BHSc Nut. Med.)