As kids, most of us were told by our moms our grandmas that breakfast was the most important meal of the day. But why is that so? Eating breakfast within 2 hours of waking has long term health benefits, it can reduce obesity, high blood pressure, heart disease and diabetes. We know most mornings are a mad dash out the door, but taking just a few minutes to have a healthy bite can really make a difference to your day. Avoid eating sugary cereals and store-bought muffins, these tend to give you a sugar crash mid-morning and will leave you feeling tired. Opt for our simple, healthy breakfasts that will fill you up and give you the boost of energy you’ll need to conquer the rest of the day!
Here’s a simple and delicious smoothie recipe both adults and kids love. Simply blend 1 cup of frozen fruit (you can choose a mixture of berries, banana, kiwi, pineapple…the possibilities are endless) with 1/2 cup of greek yoghurt and another 1/2 cup of fresh milk. You can even choose to prepare this the night before and freeze it overnight, all you have to do in the morning is blend it up again in the morning and you’re good to go!
*Adding one tablespoon of chia seeds into the mix is optional. Chia seeds are chock-full of antioxidants and a wonderful source of fibre that aids in the absorption of nutrients in your digestive tract while eliminating toxins from your body at the same time.
This is the ultimate lazy-person’s breakfast. Mix an equal amount of uncooked rolled oats with an equal amount of milk (you can choose any kind: almond milk, soy milk….), add in whatever spices, natural sweeteners (e.g. raw honey) and store overnight in an airtight container. Leaving it in the fridge is optional.
In the morning, you can top it off with fresh fruit and nuts. You can choose to heat it up in the microwave for a few minutes or eat it as it is. The best thing about it is that you can just grab the container and bring with you to eat in school or at work.
There are a ton of combinations (you can even add cocoa powder for a chocolatey oatmeal!) but here’s my personal favourite:
- 1 part uncooked rolled oats
- 1/2 part greek yoghurt
- 1/2 part almond milk
- 2 teaspoons chia seeds
- 1 teaspoon ground cinnamon
- 1 tablespoon raw honey
- Fresh mixed berries and mango
Mix all the ingredients and store it in a container with layers of fruit in between to create a creamy, sweet and filling parfait. It can be kept in the fridge up to 3 days and is best eaten cold.
This power packed breakfast is not only easy to make, it’s incredibly yummy too! The best thing about this recipe is that you can make a batch on Sunday for you to grab-and-go throughout the week.
First, preheat your oven to 180 degrees, then brown a few sausages in a pan on medium-high heat. Once that’s done, slice the sausages into 1/2 inch pieces and set aside. In a large bowl, whisk together 5-6 eggs with 1/4 cup skim milk and season with salt and pepper. Gently stir in 1/4 of freshly chopped spinach. You can choose to grease a muffin tray or use paper liners. Pour the egg mixture evenly into the muffin cups. Distribute the sliced sausages and a handful of cheddar cheese into the muffin cups before baking it all for 20 minutes (or until every muffin is firm in the center).
You can store the egg muffins in the fridge for up to 4 days and reheat them in the microwave before eating.
Fruit like bananas and apples are easy options for you to bring to school or work. Simply slice up your fruit of choice or bring them whole, pack a side of nuts/granola and all-natural almond/peanut butter. Fresh fruit are a great source of fibre and contains natural sugars to get you going, while almond and peanut butter are full of vitamins, healthy fats and magnesium. Nut butters also provide your body with the protein it needs and will keep you full for a longer time.
Avocados are incredibly nutritious and loaded with good fats and fibre, they also contain more potassium than bananas. Eggs, as you know, are an amazing source of protein and can help to sustain your energy levels, which makes it the perfect breakfast food. You can choose to use white bread, but wholemeal bread is a healthier option especially for those who are watching their weight.
Mash 1/4 avocado and lay it over a piece of toasted wholemeal bread. Top it off with seasoned and scrambled eggs. Adding mushrooms to your scrambled eggs is optional.