What to eat for breakfast
Eat breakfast every day
In order to give you energy and avoid potential ‘brain fog’ induced by low blood-sugar, it is recommended you start your day with breakfast.
Starting off the day with a nutrient-dense balanced meal also allows you to keep making better choices throughout the day, including zapping those late night snack cravings. Experimenting with different breakfast foods is a fantastic way to tune into your bio-individual needs.
Suggestions for a healthy breakfast
½ - 1 cup rolled oats
Creamy and comforting high in fibre that helps lower cholesterol and promotes feeling of fullness, rich in antioxidants. Either soak as overnight oats with a ½ cup water or plant based milk or cook as porridge in morning. Add 2 - 3 tablespoons mixed nuts or seeds, plus ½ cup berries. Add some cinnamon, sultanas, maple syrup or raw honey for some added sweetness.
Eggs
Undeniably healthy, versatile and delicious, eggs are high in protein and help maintain steady blood sugar and insulin levels. 2 eggs are ideal, can be scrambled, poached, omelette or hard boiled.
Chia pudding
High in fibre, promotes feeling of fullness, high in essential fatty acids and antioxidants. Soak ½ cup chia seeds overnight with 1 ¼ cups plant milk. Add 1-2 tablespoons maple syrup and 1 teaspoon vanilla. In morning add sprinkling of sunflower, pumpkin, flax or sesame for extra crunch.
Soaked overnight oats and seed combo
3 tablespoons rolled oats, 1 tablespoon of chia seeds, flax seeds and hemp seeds. Add 1 ¼ cups plant milk. Add 1 tablespoon maple syrup and 1 teaspoon vanilla. In morning add some fresh chopped berries and/or ½ banana
½ - 1 cup unsweetened Greek yoghurt
A good source of probiotics and protein. Top with diced berries or bananas, 2 tablespoons nuts/seeds to increase vitamin, mineral and fibre content.
Good quality whole grain spelt or sourdough toast
Topping options - with mashed avocado, hummus and sliced cucumber, sliced tomato with balsamic and sea salt, an egg, nut butter with sliced banana, cottage or ricotta cheese with some sliced berries or banana, sauteed mushrooms with garlic and thyme, tahini and honey.
Banana protein pancakes
1 ripe banana mashed, 1 egg, 1 tablespoon vanilla protein powder, 1 heaped tablespoon almond meal, sprinkle of cinnamon. Mix together and make small sized pancakes in pan - top with berries and some maple syrup.
Berries
Packed with antioxidants, lower in sugar than most fruits, high in fibre. Add to ½ cup Ricotta, cottage cheese, Greek Yoghurt, oats or seeds.
Brekky salad
1 cup rocket or baby spinach leaves, ¼ sliced avocado, 1 sliced tomato, 1 diced boiled egg. Add lemon juice and sea salt.
Smoothie
Easy, delicious and healthy start to the day. Packed with vitamins, minerals and healthy fats. To 1 cup of water, coconut water or plant based milk add your favourite fruits, vegetables, good fats, protein and spices or sweeteners. Blend until your desired consistency.
Romy Bursztyn
An Integrative Nutritionist, Health & Wellness Coach, Nutrition Educator, freestyle cook and home kitchen garden hobbyist.