Eating breakfast is one of the first things we do in the day. In recent years many fad diets and self-proclaimed health gurus have preached the benefits of skipping breakfast. But those with a busy schedule and high demands know that getting the right energy in the morning can make or break the day ahead.
Unfortunately, many of the foods people associate with breakfast are severely lacking in nutrients, if not downright unhealthy. Just about every boxed cereal contains levels of sugar that would send your head spinning. To ensure the right start to the day, you want to make sure you avoid these energy-draining high-sugar foods and cook yourself up something that will keep you feeling great all day long! Here are seven simple breakfast recipes sure to boost your day.
1. Porridge
Porridge holds its own as the mother of all breakfast foods. Simple to make, totally filling, and packed full of essential nutrients - there are few better go-to recipes than oatmeal for breakfast. The most basic recipe requires simply heating milled oats in either water or milk. With this as a base, porridge becomes a canvas for your creativity! Most people add yoghurt, honey, or berries for a sweet kick without the refined sugars of box cereal. Porridge is a great source of both slow-acting carbohydrates and fibre, which will keep your body balanced and energised throughout the day.
2. Greek yoghurt
Yoghurt makes for another breakfast favourite, largely down to its high nutritional value and adaptability. While many flavoured yoghurts are laden with artificial colours and flavourings, natural yoghurt, or Greek yoghurt, are totally free from any nasty preservatives that will mess with your metabolism. Natural yoghurt can be topped with any variety of fruit, berries, or nuts to create a delicious and satisfying breakfast with high nutritional value. The high number of probiotics contained in Greek yoghurt aid digestion, and stop you feeling sluggish throughout the day.
3. Rye bread and cottage cheese
While toast may be classic breakfast food, it’s not always the best choice! Most shop-bought breads are devoid of real nutritional value, and full of empty carbohydrates. These simple carbohydrates are processed quickly by the body, and end up leading to a peak and dip in energy. For a more sustained energy level throughout the day, whole grain breads make for a better choice. Rye bread, in particular, is full of complex carbohydrates that keep the body fuller for longer. Topped with protein-rich cottage cheese, this is a spin on toast that ticks all the nutritional boxes.
4. Poached eggs
Eggs are one of the simplest, yet most nutritious breakfast options out there. Unfortunately, they are often served alongside heaps of oil and butter which take away from their high nutritional value. Poaching is one of the best ways to enjoy all the protein and healthy fats stored in eggs without any of the oils to clog up your digestive system for the day. Poaching an egg is simpler than it looks, and with a bit of practice can quickly become a relaxing way to start the day. If poached eggs aren’t your thing - you can always experiment with the many other ways of cooking eggs - scrambled, boiled, or scrambled up with vegetables to make a delicious omelette!
5. Smashed avocado
Avocado has gained popularity in recent years among health-conscious eaters, and with good reason. The creamy texture and mild taste of avocados make them a great base for a breakfast recipe. Whether smashed up with lemon, salt, and pepper or spread over toast and topped with an egg, avocados are teeming with nutritional benefits. They are packed with monounsaturated, heart-friendly fats that aid digestion and keep you feeling fuller for longer.
6. Berry smoothie bowl
Smoothies are the ultimate breakfast option for those who are short on time but don’t want to sacrifice their nutritional intake. Stuck for time? Simply grab a handful of berries or fruits and throw them into a blender. A quick blitz in the blender whips up a delicious and satisfying drink in mere moments - packed full of vitamins that boost the immune system and fibre to aid digestion. Additions like chia seeds, wheat germ, or avocado can add additional energy that will keep you feeling full and focused all day long.
7. Healthy breakfast muffins
Muffins may sound like dessert, but when made the right way, they can be a satisfying and delicious way of taking in necessary nutrients while satiating any sugar cravings. Using minimal ingredients and no added sugar, muffins can be made from as little as eggs, banana, and a dash of whole-grain flour. Using bananas that are already browning is the best way to get a sweet hit from the natural sugars of the fruit. Add in nuts, cinnamon, nutmeg, or coconut for an extra delicious breakfast treat! Containing protein, healthy sugars and fats, as well as protein and carbohydrates, breakfast muffins can be made in batches and provide a well-rounded breakfast for the entire week!
Starting the day with a good breakfast is one of the key ways to ensure your energy and productivity remain consistent throughout the day. These 7 simple breakfast ideas are all you need to make sure you’re starting the day off right.
