It’s hailed as the most important meal of the day and with good reason too. There are many studies that have shown that people who eat a healthy breakfast have better concentration, lower cholesterol levels, better strength and endurance and most of all are more likely to maintain a healthy weight. My personal experience with eating a healthy breakfast, as opposed to my old habit of rushing through the McDonalds drive-thru on my way to work can support these claims too.
It can be difficult though. The last thing a lot of us have time for in the morning is cooking a healthy breakfast from scratch which is why so many of us grab something less healthy but convenient on our way out the door, or skip it all together, which is not ideal at all!
Breakfast is my favourite meal of the day, it’s probably the one I have the most fun with, but that has been a long time coming. When I first started on my healthy journey, breakfast was a confusing meal for me and the one I stuffed up the most. However with a bit of trial and error, some planning and a lot of preparing ahead, I’ve gotten my breakfasts into beast mode and subsequently had a lot of success with my weight loss and my day to day health.
What constitutes a healthy breakfast varies depending on where you source your research from. There is a lot of conflicting information out there and it can be quite confusing, hence why I had to play trial and error to start with. What I’m sharing today is what works for me.
My breakfast requirements are simple. I want something gluten free and refined sugar free that is relatively simple to prepare and will keep me full for a few hours until morning tea time. It also needs to be delicious otherwise I’ll lose interest very quickly! As a general rule my breakfasts are low carb, although I quite often add carbs like fruits because I think that a variety of fruits and vegetables are important. All my breakfasts have a decent amount of protein and fat in them though as this keeps me fuller for longer and also aids in my health, exercise and weight loss goals.
Cheesy Egg Cups
Simple, delicious and healthy, these cups tick all the boxes. The best thing is they freeze really well so can be made ahead of time and reheated in the microwave when you’re ready to eat them. Chop up any vegetables you want and divide them amongst a 12 cup muffin tray. Beat 6-8 eggs and pour over the vegetables. Top with a little cheese then bake at 180 degrees for 10-15 minutes until cooked through. I like to have kale, zucchini, onion, mushrooms and broccoli in mine but the possibilities are endless.
Smoothies are a delicious way to get in a couple of servings of fruit, or even vegetables and done right they can keep me going all morning. All of my smoothies have a base of frozen banana for texture and coconut milk for fats and then I add whatever I want. Berries, dates, peanut butter, apple, kiwifruit, even chocolate! The possibilities are only limited to what you like to eat or get adventurous with kale, spinach, celery and other vegetables for a power loaded green smoothie. I like to add nuts, sunflower seeds, flaxseed (linseed), maca powder and other ‘boosters’ too. Keep it sugar free with a little honey for sweetening and give it a protein boost by adding chia seeds after blending. I have a few smoothie recipes here and I also share them as I make them on Instagram. I often make my smoothies the night before and freeze or refrigerate them. Certainly saves a lot of time in the morning!
Cake for breakfast? Why wouldn’t you! It’s a quick and easy way to get a nutritious breakfast in and because its cake it feels like cheating! Mix 1 tbsp of almond meal and coconut flour, 2 tbsp oat flour and 1 tsp baking powder with an egg and 2 tbsp coconut milk. Add anything you want, chopped spinach, grated zucchini, cheese, bacon, again the possibilities are limited to your imagination. Divide the mix up between two mugs and microwave for 1 minute 30 to 2 minutes and it’s ready. I like to serve mine with a poached egg but if you were in a hurry these can also be made ahead and frozen too. Prefer it sweet? Swap the coconut milk for mashed banana and then add any fruits or nut butters you want, even cocoa is a great option!
Yes, pancakes. Done right pancakes are delicious and still healthy and because they are so filling you can get a whole lot of life out of them. My favourite recipe is coconut flour pancakes, 2 eggs, 2 tbsp coconut flour, 2 tbsp coconut milk, 1 tsp baking powder and a pinch of salt, combined and cooked like normal pancakes. Top them with a little liquid honey, some fruit, nuts, seeds, anything healthy you feel like for a healthy breakfast that feels like a treat. Or go nuts and blitz some spinach into the mix and have savoury pancakes with bacon!
A nice breakfast on the go, make these ahead of time and freeze. They only take a few minutes in the microwave and you have a low carb protein packed breakfast that you can eat on the run. My personal favourite is my Ricotta Muffins with kale and bacon.
Baked oats or Boatmeal are all the rave in winter and super easy to make. Mash half a banana and mix with 1/2 cup of quick oats. Add some coconut milk for moisture and anything else you want, like cinnamon, sunflower seeds or other fruits. Bake in the oven at 180 for 20 minutes and serve warm with berries, fruit purees and nuts. These also freeze well so can be made ahead and reheated in the microwave when needed.
Got a little more time? Why not whip up an omelette. These are ridiculously simple and can be filled with absolutely anything. Simply beat a couple of eggs and fry like a pancake on both sides (be careful with the flipping). I like to fill mine with bacon, mushrooms, onion, tomato, kale and cheese.
These seven breakfasts are on rotate in my kitchen. I have most of them weekly and like to vary what I add to them each time to keep it interesting. These are not my only options, but by far my favourites. My breakfast game has changed a lot over the years, from toast and cereal as a child, to nothing as a teenager, to McDonalds almost daily for a huge portion of my adult life and now to a wide range of delicious healthy breakfasts that leave me the most satisfied of any of my morning food phases. I look forward to breakfast more than any other meal now, especially when theres bacon involved, and it’s so exciting to be able to eat a nice big breakfast every single day and still say healthy and maintain my weight.
Smiles and Sunshine