Breakfast is the first meal eaten in the morning, between 7:00 a.m. and 10:00 a.m. of the day.
It is the most important meal of the day because it helps you start off the day right and provides your body with essential vitamins and minerals.
It replenishes and supplies glucose which boosts energy levels and nutrients for good health. A nutritious breakfast according to Lena Beal, M.S., RD, LD, kick-starts the metabolism and provides fuel for the body and brain.
It is called breakfast because it’s the first meal taken to break the fasting period observed overnight. There are different types of breakfast but the two main types are:
- Continental breakfast, which is known to the Italian and French people and consists of courses like fruit juice, toast with butter, and honey, and tea/coffee.
- English breakfast: an essential meal consisting of bacon and eggs accompanied by sausages, grilled tomatoes, mushrooms, tea, toast, marmalade etc.
Here are some quick and healthy breakfast recipes that you can whip up in no time:
1. Smoothie Bowl
Blend your favourite fruits (banana, berries, mango, etc.) with Greek yoghurt or almond milk. Pour into a bowl and top with granola, chia seeds, and more fruit.
2. Greek Yogurt Parfait
Layer Greek yoghurt with granola, fresh berries, and a drizzle of honey for a protein-packed and satisfying breakfast.
3. Egg and Veggie Scramble
Whisk eggs and scramble them with diced bell peppers, onions, spinach, and a sprinkle of cheese. Serve with whole-grain toast.
4. Overnight Oats
Combine rolled oats with your choice of milk, yoghurt, or almond milk in a jar. Add sweeteners like honey or maple syrup and mix-ins like fruits, nuts, or seeds. Leave it in the fridge overnight, and it’s ready to eat in the morning.
5. Smashed Avocado and Egg Toast
Smear avocado on whole-grain toast. Top with a poached or fried egg. Season with salt, pepper, and a sprinkle of red pepper flakes.
6. Cottage Cheese and Fruit Bowl
Combine cottage cheese with sliced fruits like peaches, pineapple, or berries. You can drizzle a bit of honey or sprinkle some nuts on top for added crunch.
7. Peanut Butter Banana Wrap
Spread peanut butter on a whole-grain tortilla. Add banana slices and a sprinkle of cinnamon. Roll it up and enjoy a quick and satisfying wrap.
8. Avocado Toast
Mash half an avocado and spread it on whole-grain toast. Top with sliced tomatoes, a sprinkle of salt and pepper, and a dash of red pepper flakes for some extra flavour.
9. Oatmeal with Nut Butter and Bananas
Cook oatmeal (quick oats or steel-cut) and stir in a spoonful of almond or peanut butter. Top with banana slices and a drizzle of honey.
10. Chia Seed Pudding
Mix chia seeds with almond milk or yoghurt and a touch of honey. Let it sit in the fridge overnight. Top with fresh fruit in the morning.
11. Quinoa Breakfast Bowl
Cook quinoa and top it with sliced almonds, diced apples, a dash of cinnamon, and a drizzle of maple syrup.
12. Perfect porridge
Cook porridge oats with milk or water and a pinch of salt. Bring to a boil and simmer for 4-5 minutes, stirring from time to time. Watch carefully so that it doesn’t stick to the bottom of the pan, or you can try this in a microwave on High for 5 minutes. Stir halfway through. Leave to stand for 2 minutes before eating.
To serve, pour into bowls, and spoon in Greek yogurt. Add thinned little milk and drizzle with honey.
13. Banana Pancakes
Mash one banana with a fork, and stir with beaten eggs, a pinch of baking powder, and a splash of vanilla extract. Spoon pancakes into the pan to cook with 1/2 tsp oil. Then serve topping the pancakes with chopped pecans and raspberries.
These amongst others are quick and healthy breakfast recipes you should try out every morning before the day gets busy. Also, remember to adjust these recipes to your dietary preferences and restrictions.
Feel free to get creative with ingredients to keep breakfast exciting and nutritious!