Research has revealed that breakfast eaters are less likely to be overweight, as fueling up in the morning reduces the urge to make poor food choices later in the day. Knowing this, we thought you might enjoy some healthy, quick and simple breakfast options you can make at home. With these 5 ideas, you’ll be starting the day with a spring in your step!
Eggs are a great source of inexpensive, high-quality protein. This means that eggs are nutritional powerhouses, providing us with the essential building blocks for our muscles along with providing us with a good dose of fat-soluble vitamins and minerals. A great way to use eggs is to create a yummy breakfast omelette with lots of seasonal veggies. Some of the best ways to cook eggs include poaching, scrambling or hard boiling to avoid added fats and oils. Give these cooking styles a try and pair your eggs with wholegrain toast and some avocado, mushrooms and baby spinach.
The best thing about smoothies is that they are adaptable to whatever you have on hand. Smoothies are a great on-the-go option for people who do not have time for a sit down breakfast. Our basic recipe is 1 cup of liquid (dairy milk or a dairy alternative) and 1 cup of fresh or frozen fruit (banana, mango and berries are our personal favourites) and 1/4 cup of oats. You can take your smoothie as far as your imagination can stretch! Try playing around with flavours – you could try cinnamon, a small handful of nuts or seeds or even natural Greek yoghurt to keep you feeling fuller for longer.
Oats are a great source of dietary fibre, specifically a type of fibre called beta-glucan. Diabetics who eat foods high in this fibre are known to have lower rises in blood glucose levels after their morning meal. Oats can be prepared the night before and placed in the fridge overnight. If you get stuck in the morning rush, pop ½ a sliced banana on top and dig in. If you’ve got time, throw the oats in the microwave for a quick and delicious winter warmer!
Cereal can often get a pretty bad reputation – but it’s just about choosing the right one. Look for a variety based on whole grains, low in total sugar and total fat and high in fibre. Serve ½ cup of your chosen cereal with milk or yoghurt and top with sliced fruit.
Another great on the go breakfast- great to make in bulk on a Sunday and then eat throughout the week. Breakfast muffins can be sweet or savoury depending on your taste preferences. You can even create mini frittata muffins for a serve of veggies and eggs. Grab a muffin on the way out the door when you are in a rush!
Check out our winter warming quinoa porridge or sign up to our newsletter and receive our free e-book which includes a great berry muffin and egg nest recipe.
Article kindly co-written by Monique Heller – Student Dietitian at The University of Sydney