When I talk to clients about making dietary changes to benefit their health, breakfast seems to be the meal that people struggle with the most. We have become so accustomed to our cereal and toast, that to think of any other option becomes quite overwhelming for many. So here is a list of breakfast options that might help you make healthier choices for the most important meal of the day.
• Home-made baked beans on spelt toast & a fresh vegetable juice (A batch of baked beans can be made on the weekend or the night before to save precious time in the morning)
• Poached eggs with a slice of smoked salmon and a handful of chopped fresh fruit.
• Scrambled eggs or an omelette with tomato, red onion, fetta and fresh basil
• Ryvitas or rice cakes with avocado, cottage cheese and sprouts
• Ryvitas or rice cakes with ABC spread (almond, Brazil & Cashew nuts) & a scrape of raw honey.
• Yoghurt (be careful of sugar and additives in commercial yoghurts) with a handful of mixed berries and mix of sunflower, pumpkin (Pepitas) & Chia seeds
• Buckwheat pancakes (buckwheat flour, baking powder, egg & milk of choice) with natural yoghurt, sliced strawberries & a drizzle of pure maple syrup or raw honey.
• Sautéed asparagus and/or mushrooms with garlic on quinoa
• Choc, almond & banana smoothie
• Smoothies using almond, soy, rice or oat milk and your favourite fruit. You can include other ingredients such as natural yoghurt, nut pastes, LSA, Chia seeds, sunflower seeds,, soaked almonds, protein powder, bananas, frozen or fresh berries, kiwifruit, cocoa powder, oats, quinoa flakes.
• Frittata and some fresh fruit.
• Stewed fruit with yoghurt and LSA
• Quinoa cooked with grated apple, cinnamon & a dollop of ricotta
• Quinoa and amaranth porridge with chopped almonds cinnamon and blueberries
Two more things….
Don’ forget there is no rule that says you can’t eat leftovers for breakfast! Sometimes a warm soup or last nights curry is just what the doctor ordered for a satisfying breakfast on a cold winter’s morning.
Almost every other non-western culture gets one of their serves of vegetables at breakfast time. If you are struggling to get your 5 serves of veg everyday, try finding ways to include them with you breakfast. Some of the ideas above might be useful. 🙂
