So, it is no wonder that sometimes we don’t quite get to a nourishing breakfast. In fact, it is our time-poor culture that the boxed-cereal market is based on. Opening the box, pouring into a bowl and adding milk can, let’s face it, be achieved in less than a minute. But, I truly believe it is possible to have a tasty and nutritious breakfast for even the most time-constrained among us. Here is how to get your morning off to the right start.
Muesli or Bircher - if you are buying store muesli choose sugar-free or low dried fruit versions. Tip: check on the ingredient panel that total sugar is less than 10g per 100g. Or you can make your own, do this ahead of the time on the weekend. See gluten free muesli recipe. Bircher is soaking your oat/muesli mix in water or apple juice overnight, which increase its digestibility.
MIX UP YOUR MILKS – change up your type of milk – whether it is organic cow (try A2), goat, Bonsoy or a nut milk. Watch for added sugars in the bought soy, rice and nut milks – I find Bonsoy to be good as its refined sugar free using barley malt instead.
Making your own almond or cashew milk
Natural yogurt is a fantastic food – high in protein, good source of calcium and good bacteria that our guts love. However, when you are in the supermarket – 90% of the yogurt is actually a processed food full of sugar, artificial sweeteners, colourings and flavourings, but purporting to be a health food and making claims of ‘sugar free’, ‘fat free’ etc. A small tub of ‘diet’ yogurt can often contain up to 6 teaspoons of sugar. Tip - choose the food in its natural full fat form (it contains about 4.7g of sugar per 100g, which is actually naturally occuring lactose, not fructose – be suspicious of any yogurt with more sugar than this). Have your yogurt with Stewed fruit 2 ways (again you can do this ahead of time), fresh fruit (chop a banana or throw in some berries) and dress it up with seeds (sunflower or pumpkin) or your favourite chopped nuts.
Grind a combination of seeds (flaxseed, on the weekend – enough for the week, store in the fridge, then in the morning throw in a bowl and add yogurt and chopped fruit. Yum!
A great summer breakfast when the weather is warmer, I like these because you can squeeze so much nutritious stuff in and still make it tasty. Mix it up and play around with different varieties. The key elements include:-
Fruit: berries, kiwi, banana
Vegetables: greens such as Cos lettuce, spinach, silverbeet or kale
Good oils: tablespoon of flaxseed meal, teaspoon of coconut oil, avocado
Protein: natural yogurt, nuts, seeds such as flaxseed meal, chia seeds, pepitas etc
Nutritious powders: sensitive stomach add a teaspoon of slippery elm, for extra greens add chlorella or spirulina, for extra protein choose a clean protein powder – e.g. 100% pea protein or whey protein (speak to us about the ones we recommend).
Fluid: H20, nut milks, cow milk, goat milk or BoySoy – mix it up!
When you have a bit more time
A great breakfast when the days are cold, choose:-
Oats – choose oat kernels, steel cut oats, rolled or quick oats. For oat kernels or steel cut oats soak overnight in filtered water with a blob of natural yogurt. This will decrease cooking time and increase the digestibility of the grain.
Buckwheat – for porridge choose the raw buckwheat and soak overnight like the oats. Its gluten free so good for the gluten sensitive.
Quinoa – reheat previous cooked quinoa or make fresh (it cooks pretty quickly). I find adding in some chia seeds gives it a more porridgey consistency. Also, gluten free. See our Quinoa & chia superfood porridge
DRESS IT UP – add extra protein to your porridge with chopped nuts, seeds and some natural yogurt. Sweeten with a drizzle of honey or chopped dates, or cook with some sultanas or a banana, or alternatively serve with poached fruit.
Savoury breakfasts (try our Breakfast salad)
Eggs for breakfast are a favourite for many (choose free range, organic eggs if possible, looking for a ‘best before date’ that gives you at least 4-5 weeks to consume, this shows they are fresh). Have them poached or boiled, whilst enjoying scrambled eggs or frittatas too. Check out our Frittata muffins.
Beans (such as Baked Beans) also make a great savoury breakfast – choose health food store healthy variety (Eden Organics is a nice BPA free one). You can also go for pinto or cannellini beans – with a dash of olive oil, sea salt, fresh herbs and chopped tomato can be really tasty.
Fish – the Scottish traditionally have the smoked fish ‘Kippers’ for breakfast so try this yourself with smoked fish or sardines on toast.
Serve your eggs, beans or fish with wholegrain toast or lifechanging bread or perhaps wholegrains such as quinoa or brown rice (easy for it to be left overs).
ADD IN THE GREENS – chopped herbs such as parsley or coriander, lightly pan wilted spinach or silverbeet or a side of broccoli is a great way to add in your vegies to breakfast.
And don’t forget…
“Eat breakfast like a king, lunch like a queen and dinner like a pauper”
Enjoy breaking your fast - the nutritious way.