As we approach mid-year, with hopefully the promise of some summer sunshine, now is a great time to overhaul your breakfast to ensure it’s as nourishing and energising as possible.
Each mealtime is an opportunity to fuel the body with some of the 45 nutrients it needs every day, and a well-balanced breakfast is very important.
Clinical Nutritionist, Suzie Sawyer, shares her top five breakfast choices to super-charge your day!
Avocado on wholemeal bagel
Avocados are really ‘on trend’ food wise, and for very good reason. And whilst many people avoid avocados because of their high fat content, this is actually one of their plus points. The body needs a certain amount fat in the diet, not least because it’s essential for absorbing our fat-soluble nutrients, vitamin A, vitamin D, vitamin E and vitamin K.
Avocados are also rich in monounsaturated fats which are help support heart health. Choosing a wholemeal bagel as opposed to white will deliver lots more energising B-vitamins, in a balanced way, and sprinkling a few pumpkin seeds will top up protein levels and essential omega-3 fats too.
Chia seed porridge
Porridge is another breakfast staple. It can be eaten hot or the oats can be soaked overnight in a little apple juice and then eaten cold the next day. Either way, oats are packed with fibre, so are great for digestive health, plus they naturally include beta-glucans which help reduce cholesterol levels.
It’s great to mix chia seeds with flaxseeds as a topping as both are rich sources of the essential and healthy omega-3s. Then add some vitamin C-rich berries and delicious oat yoghurt. This is a great option for vegans and will help you power through until lunchtime.
Eggs and mushrooms
Eggs make one of the best starts to the day because of their high protein content. This helps balance blood sugar levels and, in turn weight, mood and energy.
Button mushrooms, which are a source of immune-boosting vitamin D, are gently cooked, sprinkled with thyme, in a little olive oil with chopped tomatoes for additional antioxidants and flavour. Spread them over the plate and poach one or two eggs and pop on the top.
Gluten-free buckwheat pancakes
Despite its name buckwheat contains no wheat at all. This makes it the perfect base for the many people who find they can’t tolerate gluten which predominates in wheat-based foods. This is because gluten is rather ‘sticky’ and tends to cause digestive problems for people even if they’re not allergic or intolerant to wheat.
Buckwheat is also high in protein and low on the glycaemic index, meaning energy levels will be sustained through till lunchtime. These pancakes can be made with egg if desired, and your choice of milk with a little butter and sugar to suit your tastes. Top with fruit and natural yoghurt for a wonderfully delicious and nutritious start to your day.
Whilst oats do contain some protein, if you want a powerful re-fuel after your morning workout, then this breakfast is a great choice. All nuts are high in protein and although peanuts are not actually nuts in the true sense of the word, they still deliver on the protein front and help repair worked muscles.
If you’re short of time after a workout (or just generally pushed for time), then why not soak some oats overnight in some water with frozen berries of your choice. It’s always great to have some frozen fruit to hand and it’s just as nutritious as fresh, so there’s no need to worry if getting to the shops is an issue. Simply stir in some peanut butter or other nut butter such as cashew, and you’re super-charged and ready for your day.
Try not to skip breakfast, as this can often lead to poor food choices later in the day and instead enjoy one of these recipes to charge up your day.
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