What is a healthy breakfast?
The first meal of the day can be a bit of a minefield, with every item in the supermarket breakfast aisle claiming to have superior health benefits. Getting off on the wrong foot can mean energy spikes and slumps, and feeling starved by mid morning. The key to avoiding this is to lose the sugar and add protein and good fats, so here are my top 5 healthy breakfasts to keep you fighting through till lunch.
Yoghurt with nuts, seeds and berries
Use a heaped tablespoon of full fat Greek or natural yoghurt, but make sure it’s not flavoured as the source of the flavouring is normally sugar. Nuts and seeds (both uncooked) are easily available in supermarkets and health food shops and you can make up your own mixtures according to your preferences. Add a small handful of these to your bowl and then a couple of handfuls of fresh berries. If this isn’t sweet enough for you, try adding a few raisins or goji berries too.
This is best made from scratch with porridge oats and milk or water (or a combination of both). Beware of the flavoured sachets you can buy, which can contain sugar and other additives. If you’d like some extra flavour, try adding goji berries which go plump during cooking, raisins, unsulphured apricots or fresh berries.
Avocado and poached eggs on rye toast
Rye bread, which you can find fresh in health food delis or vacuum packed in supermarkets, makes a tasty alternative to wheat. Mash half an avocado with some chilli flakes, chopped coriander and a squeeze of fresh lime juice, spread on your toast and then top with a poached organic egg for brekkie heaven.
You can find Bircher mix in most good supermarkets and it contains a mixture of grains and seeds. Alternatively, use 2 cups of plain jumbo porridge oats. Add to this a grated apple, 2 heaped tbsps of Greek yoghurt, a small handful of flame raisins and half a tsp of cinnamon. Top up with milk until just covered and leave to soak in the fridge overnight. By breakfast time you’ll have a lovely soft mixture to which you can add fresh berries, nuts, seeds or a tiny squeeze of honey. If it’s too thick, just add more milk.
Not only are they quick to make, but they’re healthy! Add chilli flakes, spring onions, spinach and feta to make a great start to the day!
Whichever you choose, remember that a portion size should be no bigger than your cupped hands. Enjoy!