I love breakfast. Sitting down to eat a balanced breakfast after a great workout really sets you up for a good day. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast.
My “go-to breakfast” is avocado on rye toast with scrambled egg. It’s an easy, tasty and balanced breakfast but I’m bored with it. As part of my Wellness Spring Clean, I need to plan meals and include variety into my diet. If I keep things interesting I have less tendency to crave naughty indulgences, and it all starts with my favourite meal of the day, breakfast.
Here are 6 quick and easy healthy breakfast ideas that are varied and delicious, and will give you the perfect start to your day. (Don’t forget to apply our portion control tips!)
PESTO MUSHROOMS AND POACHED EGG WITH ROCKET AND PARMESAN SHAVINGS ON RYE TOAST
Sauté a cup of sliced Portobello mushrooms with a tablespoon of basil pesto (the Woolworths green pesto is perfect) and a squeeze of lemon juice. Once done to your liking, place some wild rocket on a slice of rye toast, top with the pesto mushrooms, and 2 or 3 shavings of good quality parmesan cheese. Serve with a poached organic egg.
5-MINUTE OATS WITH CINNAMON, BANANA & HONEY
This is a super simple, really satisfying breakfast that is especially great before a longer training ride or run. The fiber packed oats will keep you feeling full for longer and the cinnamon and banana combo gives it a sweet treat decadence (in addition to numerous healthy nutrients). Please skip the packaged flavoured oatmeal, which often comes loaded with sugar and preservatives, and try this instead.
½ cup (about 50g) uncooked, organic / GMO free rolled oats
1 cup boiled water
Rind of 1 small orange
1 heaped teaspoon of cinnamon
Pinch of salt (Don’t forget this because the oats will be VERY bland without it.)
1 small banana
1 teaspoon honey
60ml low fat, organic milk, coconut, or almond milk
Place the oats, boiled water, cinnamon and orange rind in a small pot, stir and bring to the boil. Reduce the heat and leave to simmer for 5 minutes. Your oats are done!
Pour the oats in a bowl. Drizzle with the honey and milk and slice the banana on top. Delicious!
Experiment with the spices and toppings – for example, substitute the banana with your favourite nuts and berries.
HEALTHY FRENCH TOAST
All you need is a slice of bread, (make sure you always use either sourdough rye or bread made with brown flour), an egg, cinnamon, banana and maple syrup.
Beat the egg and a teaspoon of cinnamon in a dish. Soak your bread in the egg mixture, turning the bread to ensure both sides are completely covered and the egg is absorbed. Heat a teaspoon of avocado oil in a pan. Add the egg-soaked bread to the pan and let it cook slowly, turning it until it turns a nice golden brown colour on both sides.
Serve with a small banana sliced on top and a teaspoon of maple syrup. You can also serve this with fresh berries, nuts and a dollop of yogurt.
BREAKFAST FRITTATA WITH SALMON AND DILL
This is a delicious protein packed breakfast and the fresh salmon is loaded with omega-3 fatty acids to help keep your heart healthy.
Ingredients (Serves 2-3 depending on appetites)
1 tablespoon avocado oil
1 cup spinach chopped
180g fresh salmon, diced
1/3 cup chopped green/spring onions
3 whole organic eggs + 3 egg whites, beaten
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup goat cheese crumbled (optional)
1 tablespoon chopped fresh dill
Preheat the oven to 180 degrees Celsius. Heat the oil in an oven-proof pan over a medium heat. Add the spring onion and sauté for 1 minute. Add the spinach and wilt for another minute. Add the salmon and dill. Spread the ingredients evenly in the pan. Season with salt and pepper. Pour the eggs over the salmon. Sprinkle the goat cheese over the top and cook for one minute — do not stir. Transfer the pan to the hot oven and cook for about 10 minutes or until eggs are just set.
Serve with a slice of toast.
PROTEIN PANCAKES WITH BERRIES
Ingredients (Serves 1)
1/3 cup uncooked, organic / GMO free rolled oats
4 egg whites
1/4 cup 100% whey protein powder (vanilla or unflavored)
1 tablespoon unsweetened almond milk
1 teaspoon coconut oil
6 medium strawberries, sliced
In a bowl, combine the oats, egg whites, protein powder and almond milk and mix well. Heat a pan over a medium-high heat and add the coconut oil. Once hot, pour the batter into the pan – the mixture makes 3-4 medium pancakes. Once the edges begin to form, flip the pancakes. Continue to heat until thoroughly cooked.
While the pancakes are cooking, add the sliced strawberries to another small saucepan with a squeeze of lime juice and gently cook until soft and resembling a chunky sauce. Top the pancake with strawberry mixture and enjoy. Also great with blueberries.
PEANUT BUTTER, YOGURT, BANANA & BLUEBERRY PARFAIT
1 cup plain Greek yogurt
1 tablespoon natural peanut butter
1 banana, sliced
½ cup blueberries
Combine the Greek yogurt and natural peanut butter, mixing well until combined. In a glass, start with a layer of the peanut butter-yogurt mixture, then add a layer of banana slices and a layer of blueberries. Repeat until the ingredients are all used.
These recipes are all very versatile and easy to change – feel free to experiment according to your taste.
Another wonderful, quick breakfast alternative, is to try one of our deliciously nutritious Smashing Smoothies.