In this blog post we are focussing on breakfast. On this page, we have collated a section of healthy breakfast recipes in video format - it's the most important meal of the day so we have everything you need to know to kick start your day in the healthiest way possible. After the videos, we have also included some healthy breakfast suggestions complete with instructions. So, without further ado, let's get your busy mornings off on the right foot with the healthiest morning meal possible.
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Sections of this blog post (click or tapping the link takes you straight to the section):
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What are the typical components of a healthy breakfast?
A healthy breakfast provides your body with the energy and nutrients it needs to start the day. It should include a balance of carbohydrates, protein, and healthy fats. Here are some of the components of a healthy breakfast:
Whole grains: Whole grains are a good source of complex carbohydrates, which provide sustained energy. They are also a good source of fiber, which can help you feel full and satisfied. Choose breakfast options like oatmeal, whole-wheat toast, or whole-grain cereal. Whole grains are packed full of health benefits!
Protein: Protein helps you feel full and satisfied, and it is also important for muscle repair and growth. Good sources of protein for breakfast include eggs, yogurt, nuts, and seeds.
Healthy fats: Healthy fats can help you feel full and satisfied, and they are also important for brain health. Good sources of healthy fats for breakfast include avocados, nuts, seeds, and nut butters.
Fruits and vegetables: Fruits and vegetables are a good source of vitamins, minerals, and antioxidants. They can also help you feel hydrated and provide your body with fiber. Aim to include at least two servings of fruits and vegetables in your breakfast. They are also packed with Vitamin C which is always a bonus.
Dairy: Dairy products are a good source of calcium, which is important for bone health. They can also provide protein and other nutrients. Choose low-fat or fat-free dairy options for breakfast.
Here are some specific ingredients that can help your breakfast be healthier:
Oats: Oats are a whole grain that is high in fibre and protein. They are also a good source of beta-glucan, a type of fibre that has been shown to lower cholesterol levels.
Berries: Berries are a good source of antioxidants, which can help protect your cells from damage. They are also a good source of fibre and vitamins.
Eggs: Eggs are a good source of protein and choline, a nutrient that is important for brain health. They are also versatile and can be cooked in many different ways.
Greek yogurt: Greek yogurt is a good source of protein and calcium. It is also a good source of probiotics, which are beneficial bacteria that can help improve your gut health.
Nuts and seeds: Nuts and seeds are a good source of healthy fats, protein, and fibre. They can also provide your body with vitamins and minerals.
Avocado: Avocado is a good source of healthy fats, fibre, and potassium. It can also help you feel full and satisfied.
Chia seeds: Chia seeds are a good source of omega-3 fatty acids, fibre, and protein. They can also absorb liquid, which can help you feel full and satisfied.
By choosing a variety of these healthy ingredients, you can create a breakfast that is both nutritious and delicious.
Here are the best videos for breakfast suggestions:
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Recipes:
In addition to the videos above, here are some healthy breakfast ideas! We've got ten healthy breakfast recipes here including: Recipe 1: High-Protein Oatmeal with Berries and Nuts
Recipe 2: Greek Yogurt with Granola and Fruit
Recipe 3: Avocado on Toast with Egg and Tomato
Recipe 4: Smoothie with Blueberries, Kale, and Pineapple
Recipe 5: Overnight Oats with Chia Seeds, Almonds, and Cinnamon
Recipe 6: Scrambled Eggs with Spinach and Tomatoes
Recipe 7: Chia Pudding with Mango and Coconut Recipe 8: Breakfast Burrito with Black Beans, Avocado, and Salsa Recipe 9: Whole-Wheat Pancakes with Fresh Berries and Maple Syrup Recipe 10: Frittata with Spinach, Mushrooms, and Cheese
Recipe 1: High-Protein Oatmeal with Berries and Nuts
Ingredients:
1/2 cup (50 grams) rolled oats
1 cup (250 ml) unsweetened almond milk or other plant-based milk
1/4 cup (60 grams) mixed berries (such as blueberries, raspberries, and strawberries)
2 tablespoons (28 grams) chopped nuts (such as almonds, walnuts, or pecans)
1 tablespoon (15 ml) chia seeds
1 tablespoon (15 grams) honey or maple syrup (optional)
Instructions:
In a medium saucepan, combine oats, almond milk, berries, nuts, and chia seeds.
Bring to a simmer over medium heat, then reduce heat to low and simmer for 5-7 minutes, or until oats are cooked through.
Stir in honey or maple syrup, if desired.
Serve immediately.
Recipe 2: Greek Yogurt with Granola and Fruit
Ingredients:
1 cup (250 grams) plain Greek yogurt
1/4 cup (60 grams) granola
1/2 cup (75 grams) mixed fruit (such as chopped apples, bananas, or berries)
1 tablespoon (15 ml) honey or maple syrup (optional)
Instructions:
In a bowl, combine Greek yogurt, granola, and fruit.
Drizzle with honey or maple syrup, if desired.
Serve immediately.
Recipe 3: Avocado on Toast with Egg and Tomato
Ingredients:
2 slices whole-wheat bread
1/2 avocado, mashed
1 egg
1 tomato, sliced
Salt and pepper to taste
Instructions:
Toast bread to your desired level of doneness.
Spread mashed avocado on each slice of toast.
Fry or scramble the egg and place it on top of the avocado.
Top with sliced tomato.
Season with salt and pepper to taste.
Serve immediately.
Recipe 4: Smoothie with Blueberries, Kale, and Pineapple
Ingredients:
1 cup (240 ml) unsweetened almond milk or other plant-based milk
1/2 cup (125 grams) frozen blueberries
1 cup (60 grams) kale, chopped
1/2 cup (75 grams) pineapple chunks
1 tablespoon (15 ml) honey or maple syrup (optional)
Instructions:
Combine all ingredients in a blender and blend until smooth.
Serve immediately.
Recipe 5: Overnight Oats with Chia Seeds, Almonds, and Cinnamon
Ingredients:
1/2 cup (50 grams) rolled oats
1/2 cup (125 ml) unsweetened almond milk or other plant-based milk
1 tablespoon (15 ml) chia seeds
1/4 cup (60 grams) chopped almonds
1 teaspoon ground cinnamon
Instructions:
In a medium jar or container, combine oats, almond milk, chia seeds, almonds, and cinnamon.
Stir well and refrigerate overnight.
Serve cold the next morning.
Recipe 6: Scrambled Eggs with Spinach and Tomatoes
Ingredients:
2 large eggs
1/2 cup (75 grams) fresh spinach, chopped
1/2 cup (75 grams) cherry tomatoes, halved
1/4 cup (60 ml) olive oil
Salt and pepper to taste
Instructions:
Heat olive oil in a medium skillet over medium heat.
Crack eggs into the skillet and scramble until cooked through.
Stir in spinach and tomatoes.
Season with salt and pepper to taste.
Serve immediately.
Recipe 7: Chia Pudding with Mango and Coconut
Ingredients:
1/2 cup (50 grams) chia seeds
1 cup (250 ml) unsweetened almond milk or other plant-based milk
1/2 cup (75 grams) chopped mango
1/4 cup (60 grams) unsweetened shredded coconut
Instructions:
In a medium jar or container, combine chia seeds and almond milk.
Stir well and let sit for 5 minutes, or until the chia seeds have softened.
Stir in mango and shredded coconut.
Refrigerate for at least 4 hours, or overnight.
Serve cold the next morning.
Recipe 8: Breakfast Burrito with Black Beans, Avocado, and Salsa
Ingredients:
1 whole-wheat tortilla
1/2 cup (75 grams) cooked black beans
1/4 cup (60 grams) mashed avocado
1/4 cup (60 ml) salsa
Instructions:
Warm the tortilla in a skillet over medium heat.
Spread black beans, mashed avocado, and salsa evenly on the tortilla.
Roll up the tortilla and serve immediately.
Recipe 9: Whole-Wheat Pancakes with Fresh Berries and Maple Syrup
Ingredients:
1 cup (125 grams) whole-wheat flour
2 tablespoons (28 grams) sugar
2 teaspoons (10 ml) baking powder
1/2 teaspoon (2.5 ml) salt
1 cup (250 ml) unsweetened almond milk or other plant-based milk
1 egg
1 tablespoon (15 ml) vegetable oil
1 cup (150 grams) mixed berries (such as blueberries, raspberries, and strawberries)
Maple syrup, for serving (use low sugar if possible)
Instructions:
In a large bowl, whisk together flour, sugar, baking powder, and salt.
In a separate bowl, whisk together almond milk, egg, and vegetable oil.
Pour the wet ingredients into the dry ingredients and whisk until just combined.
Heat a large skillet over medium heat.
Pour 1/4 cup of batter onto the skillet for each pancake.
Cook for 2-3 minutes per side, or until golden brown.
Top with fresh berries and maple syrup.
Serve immediately. Enjoy these healthy and nutritious breakfast recipes! Please let me know if you have other requests or questions.
Recipe 10: Frittata with Spinach, Mushrooms, and Cheese
Ingredients:
2 large eggs
1/4 cup (60 ml) unsweetened almond milk or other plant-based milk
1/2 cup (75 grams) baby spinach, chopped
1/4 cup (60 grams) sliced mushrooms
1/4 cup (60 grams) shredded cheese (such as cheddar, mozzarella, or Parmesan)
1 tablespoon (15 ml) olive oil
Salt and pepper to taste
Instructions:
Preheat oven to 175°C (350°F).
Heat olive oil in a medium oven-safe skillet over medium heat.
Add mushrooms and cook until softened, about 5 minutes.
Add spinach and cook until wilted, about 2 minutes.
Whisk together eggs and almond milk until well combined.
Pour egg mixture into the skillet with the spinach and mushrooms.
Sprinkle cheese evenly over the egg mixture.
Transfer the skillet to the oven and bake for 10-15 minutes, or until the eggs are set and the cheese is melted.
Season with salt and pepper to taste.
Serve immediately.
More information if you wish to have a read!
Fresh fruit for breakfast is always a good idea but avoid fruit juice. Fruit juice is packed with sugar so opt for fresh fruit instead. Maple syrup isn't the best idea but these days you can get low sugar options. If you have a nutri-bullet or blender, a green smoothie goes a long way to having a healthy breakfast and you can also add things like chia seeds into it for a bonus health kick. Almond milk is great if you are avoiding dairy, but again, be wary of the sugar content in alternative milks - always read the label.
If you have issues with your blood sugar, it's always worth speaking with your Doctor before taking on any form of diet. Healthy breakfasts are a great way to start the day and if you get a good breakfast firt thing, it can easily be packed full of nutrition. If you haven't already, watch the videos above.
A delicious breakfast is exactly what your body needs first thing. Also, believe it or not, peanut butter is a superfood! Don't be afraid to put peanut butter on a nice slice of high-fibre toast in the mornings! And enter the conversation almond butter. Again, it's actually good for you! They are packed full of the good stuff and if you can't be bothered with meal prep, or you're in a rush, spreading some of this on toast is a good way to start the day. It may not be a balanced breakfast, but it will do the job! It is still a healthy option and the best part is, it takes about two minutes to make. Try using whole-grain bread or high-fibre bread for your toast, way better than white bread!
If you have heart disease, we recommend eating lots of fibre - things like chia seeds and hemp seeds are great for health (and also good for weight loss).
If you need a quick breakfast, you can't go wrong with egg whites for an omelette. There are a load of egg recipes using egg whites, can't go wrong really. In addition to the above easy breakfast ideas, a great option if you want to lose weight could be intermittent fasting.