Here are some healthy, quick, and easy breakfast options to kick-start your day
1. Smoothie
I don’t recommend a liquid breakfast every day, as chewing your food assists with stomach acid production and digestion but on those extra hectic mornings, it’s a great way to get some extra veggies, fibre and protein into your day. Aim for a couple of serves of vegetables (spinach, kale, zucchini, celery, avocado or cucumber), a serve of fruit (banana or frozen berries work well), a handful or nuts/seeds or flaxseed meal, natural Greek yoghurt and your favourite liquid (milk, almond milk, coconut milk, coconut water).
Tropical Green Smoothie
1 cup of coconut milk
1 cup of coconut water
1 handful of raw nuts and seeds (or LSA mix, Flaxseed Meal)
¾ cup frozen tropical fruit (e.g. kiwi, mango, pineapple)
1 handful of fresh spinach
1 small cucumber
2. Frittata
This is a great one to make on the weekend and then you have a whole batch to eat over a few days. Not only are eggs a great source of protein, they also contain other important nutrients like B vitamins, iron, vitamin A and vitamin E. Include lots of greens and this breaky will be sure to sustain you throughout the morning.
3. Rolled oats
A great alternative to supermarket cereals or muesli, rolled oats are rich in fibre, protein, antioxidants and essential minerals like magnesium, zinc and iron. Soaking oats overnight not only saves you time in the morning with a ready-made breakfast but also makes them easier for you to digest.
Overnight oats
1 cup liquid such as dairy milk, almond, cashew or coconut milk
1 cup old-fashioned rolled oats
1/2 cup natural yogurt
Fruit of your choice (raspberries, strawberries, blueberries or banana work well)
A handful of nuts and seeds (optional)
Method: Mix the oats, milk, yoghurt and nuts/seeds together in a bowl or jug and pour into 2 glass jars. Refrigerate overnight for at least 5 hours. Just before eating, top with fruit of your choice.
4. Chia Pudding
This can be another great alternative to cereals or supermarket muesli if you prefer something a little sweet in the mornings. Also super easy to make up the night before, pop it in the fridge and then have it ready to eat in the morning. Chia seeds are little nutrient powerhouses packed full of fibre, protein and omega-3 fats. Top with a handful of nuts, seeds and berries and you have a delicious and nourishing start to your day.
Lemon raspberry chia pot
1 cup of fresh or frozen raspberries (or whatever is in season)
Peel of 1 lemon (finely grated)
2 tbsp lemon juice
1/2 cup chia seeds
1 cup coconut milk
1 tbsp honey
1 cup natural greek-style yoghurt or coconut yoghurt
2 tsp seeds of your choice (e.g. sunflower, pepitas, flaked almonds)
Method: Crush the raspberries in a bowl with a fork. Add lemon juice, lemon peel, chia seeds, coconut milk, yoghurt and honey and stir to combine. Spoon into small glass jars, cover and refrigerate overnight. The next day, top with seeds of your choice for extra fibre and protein and enjoy! Makes 3-4 serves.
5. Poached eggs with spinach on sourdough
Eggs only take around 5 minutes to cook and make a delicious and nourishing choice when combined with a good quality piece of sourdough or gluten-free toast with some avocado and a handful of baby spinach.
6. Protein-packed pancakes
Who can’t resist pancakes for breakfast, especially when they are wholesome and nutritious! These pancakes only take 5 minutes to whip up in your blender and are a nice treat for the weekends when you want something a little more special.
Banana oat pancakes
2 bananas
2 eggs
1/2 cup rolled oats
1/2 teaspoon baking powder
Pinch of salt
Pure maple syrup to serve (optional)
Fresh fruit of your choice to serve
Method: In a blender, combine the peeled banana, eggs, oats, baking powder and salt and blend until the mixture is smooth. Allow the batter to stand for 10-20 minutes until thickened slightly. Heat a non-stick frying pan over medium heat. Fry tablespoonfuls of the batter until golden brown on both sides. Makes approximately 6 pancakes.
Recipes provided by our Nutritionist, Rebecca Finn
