Breakfast sets the stage for the rest of your day when it comes to diet and nutrition, so it’s important to get a healthy breakfast that is comprised of high quality food with plenty of nutrition. Healthy eating can help you to look and feel great and lead an active and productive lifestyle. These healthy breakfast recipes are a great way to start your day.
Porridge with Blueberry Compote
This delicious breakfast is made of porridge oats, which are high in fiber. The Greek yogurt adds a non-fat dose of protein to support healthy muscle development. Frozen blueberries are included to include flavor from a nutritious low glucose fruit while being cost conscious. If you prefer a sweeter porridge, you can add a little bit of honey to the dish.
- 6 tbsp porridge oats
- just under ½ x 200ml tub 0% fat Greek-style yogurt
- ½ x 350g pack frozen blueberries
- 1 tsp honey (optional)
- Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 2 minutes until thickened. Remove from the heat and add a third of the yogurt.
- Meanwhile, tip the blueberries into a pan with 1 tbsp water and the honey if using and gently poach until the blueberries have thawed and they are tender, but still holding their shape.
- Spoon the porridge into bowls, top with the remaining yogurt and spoon over the blueberries.
This sweet omelette includes a large egg and for extra protein. The omelette is sweetened with cinnamon and strawberries, blueberries and raspberries. All of these berries taste sweet while containing a low level of glucose, making them healthy morning fruit options. If you prefer to add additional sweetness to your breakfast, you can add a small amount of honey. The finished omelette is served over cottage cheese for another helping of healthy protein.
- 1 large egg
- 1 tbsp skimmed milk
- 3 pinches of cinnamon
- ½ tsp rapeseed oil
- 100g cottage cheese
- 175g chopped strawberries, blueberries and raspberries
- Beat egg with milk and cinnamon. Heat oil in a 20cm non-stick frying pan and pour in the egg mixture, swirling to evenly cover the base. Cook for a few mins until set and golden underneath. There’s no need to flip it over.
- Place on a plate, spread over cheese, then scatter with berries. Roll up and serve.
Creamy Mustard Mushrooms on Toast with a Glass of Juice
This stir fried breakfast dish features nutritious mushrooms and chives that are cooked in milk, cheese and mustard. The flavorful mushroom mix is served on bread topped with cream cheese for a complex mix of textures and tastes. Orange juice on the side adds the perfect note of tangy flavor to complete the dish.
- 1 slice wholemeal bread
- 1½ tbsp light cream cheese
- 1 tsp rapeseed oil
- 3 handfuls sliced, small flat mushrooms
- 2 tbsp skimmed milk
- ¼ tsp wholegrain mustard
- 1 tbsp snipped chives
- 150ml orange juice freshly squeezed or from a carton
- Toast the bread, then spread with a little of the cheese (don’t use butter).
- Meanwhile, heat the oil in a non-stick pan and cook the mushrooms, stirring frequently, until softened. Spoon in the milk, remaining cheese and the mustard. Stir well until coated. Tip onto the toast, top with chives and serve with the juice.
Avocado and Strawberry Smoothie
Breakfast smoothies are great options for those on the go because they contain a lot of nutritious ingredients in a single glass. This smoothie includes the healthy fat of an avocado with the protein in natural yogurt and skim milk. The strawberries offer a healthy sweet addition, and you can also add honey if you desire to do so. Making the smoothie is easy because you just blend everything together and enjoy.
- ½ avocado, stoned, peeled and cut into chunks
- 150g strawberries, halved
- 4 tbsp low-fat natural yogurt
- 200ml semi-skimmed milk
- lemon or lime juice, to taste
- honey, to taste
- Put all the ingredients in a blender and whizz until smooth. If the consistency is too thick, add a little water.
- Recipe from Good Food magazine, July 2014
Baked Eggs Brunch
This baked egg dish features a wide variety of flavorful veggies that contain a lot of nutrients and vitamins. The combination of spinach, leeks, onions, and tomatoes adds a savory flavor to the egg dish. The dish is topped with a dusting of Parmesan cheese and breadcrumbs to finish off the flavor.
- 2 tbsp olive oil
- 2 leeks, thinly sliced
- 2 onions, thinly sliced
- 2 x 100g bags baby spinach leaves
- handful fresh wholemeal breadcrumbs
- 25g Parmesan (or vegetarian alternative), finely grated
- 4 sundried tomatoes, chopped
- 4 medium eggs
- Heat oven to 200C/180C fan/gas 6. Heat the oil in a pan and add the leeks, onions and seasoning. Cook for 15-20 mins until soft and beginning to caramelise.
- Meanwhile, put the spinach in a colander and pour over a kettle of boiling water. When cool enough to handle, squeeze out as much liquid as possible. Mix the breadcrumbs and cheese together.
- Arrange the leek and onion mixture between 4 ovenproof dishes, then scatter with the spinach and pieces of sundried tomato. Make a well in the middle of each dish and crack an egg in it. Season and sprinkle with cheese crumbs. Put the dishes on a baking tray and cook for 12-15 mins, until the whites are set and yolks are cooked to your liking.
These breakfasts are all made with healthy foods that will help keep you looking and feeling great. Keep these dishes in mind the next time you are preparing your first meal of the day to get plenty of nutrition and satisfying food.