Mornings are usually a rush and because of that, many people eat the same thing every day for the week. While eating the same foods every day makes meal planning simple, when you eat the same foods repeatedly, you are missing out on other important nutrients in all the foods you are not eating. If you are stuck in a rut when it comes to breakfast ideas, here is a week full of options to keep the variety in your first meal of the day.
Oats
This healthy, whole grain is high in fiber and minerals including magnesium, iron and zinc. It is quick and easy to cook on the stovetop or can be prepared the night before as ‘Overnight Oats’ for a quick grab-and-go in the morning. You can vary the taste by choosing different spices such as cinnamon, ginger and nutmeg. To include textures, added protein and healthy fat, you can throw in a variety of nuts and seeds such as pumpkin seeds and chia seeds. Opt for the steel cut or old-fashioned varieties which are less processed than quick or instant oats. Pair with a green juice to get a couple servings of veggies early in the day.
Eggs
Many people start their day with eggs, which is a great source of protein. While eggs by themselves are a healthy addition to your meal, it is what the eggs are paired with that changes the overall nutrition content of the meal. For the healthiest option, have your eggs with a variety of vegetables —spinach, tomatoes or any vegetables you enjoy. The vegetables add fiber, which help to keep you satisfied and you may realise that you do not need to eat with bread or bake. Bread and bake are very high in carbohydrates, so if you’re looking for carbohydrate options that are better for you it may be a good idea to try different alternatives. Avoid processed meats such as sausages and bacon, which has been linked to cancer and heart disease. Research released by the World Cancer Research Fund (WCRF) says no amount of bacon, or other processed meat, is safe to consume, and that you should actively reduce meat consumption to decrease the risk of developing cancer. For a prep-ahead option you can bake your eggs in muffin tins with the veggies included.
Green Smoothie
Many people turn to smoothies as a way of getting fruit, veggies, healthy fat, protein and complex carbohydrates all in one meal. The good thing about smoothies is that the combinations are endless, making it possible to create a smoothie to suit almost any taste profile. But there are some dangers in smoothies. If you are using a sweetened liquid such as juice or sweetened almond milk as your base and you then add lots of fruit, particularly the high-glycemic fruit such as banana and pawpaw, it is easy to create a breakfast loaded with sugar. To minimise blood sugar swings, it is best to start with an unsweetened base and limit the fruit to one cup. Be sure to add in some vegetables so you can get one serving of veggies as well. In addition, be sure to chew your smoothie as digestion starts in the mouth and gulping it down on the go eliminates this critical first step. Remember, your salivary glands make saliva, a digestive juice, which moistens food so it moves easier through your oesophagus to your stomach.
Breakfast Burritos
If you want a more savoury meal, breakfast burritos are a great option. I personally like using a whole-wheat wrap and including brown rice, black beans, fresh tomato salsa and avocado. The fiber from the brown rice and beans keeps me satisfied, plus I get in some veggies and heart-healthy omega 3. You can opt to add meat or fish as well. Once all the components are prepped ahead of time, this is quick and easy to put together in the morning.
Chia Pudding
Another make-ahead favourite is chia pudding, a great source of omega 3 fatty acids, fiber and iron. To get the right consistency, use 3 tablespoons of chia seeds to 1 cup of liquid and set in your fridge overnight. Feel free to use milk of your choice such as almond milk, coconut milk or whole milk. Chia pudding pairs well with fruit for additional vitamins, minerals and antioxidants.
Sweet Potato Hash
Some days I prefer something more solid for breakfast and this sweet potato hash does the trick. I choose sweet potatoes over white potatoes as they have a higher nutritional value. First, I boil the peeled and chopped potatoes in salted water. Then, I cook them in a skillet with some onions and garlic until golden in colour. I add black beans or channa and vegetables I have handy such as chopped carrots, kale or sweet peppers.
Three-ingredient Pancakes
Over-ripe bananas can easily be converted into a breakfast pancake by adding 2 eggs and 1/8 teaspoon of baking powder to one large mashed banana. Cook on a skillet as you would regular pancakes. You can top with some almond butter and a drizzle of honey or some additional fruit.
If your weekday mornings are hectic, try some of the prep ahead recipes like chia pudding, overnight oats, baked eggs or a quick smoothie. On the weekends you may have more time to try some other dishes. The key is to stick with whole foods and aim variety so you can benefit from the macronutrients, vitamins, minerals and phytonutrients of each different food.