I am sure that we have all heard that breakfast is the most important meal of the day. It is even more important when you are dieting or trying to maintain a healthy lifestyle, in fact eating a good breakfast can actually help you lose weight by kick-starting your metabolism. On top of this if you do not eat a good breakfast your body will start to crave something sweet and you’ll end up snacking on unhealthy foods.
With a good healthy breakfast inside you, you will feel full until it is time for lunch and will not feel the need to have a snack during the morning
Some studies have also shown that eating breakfast with protein and carbohydrates can make you more on the ball for the coming day.
So do try to conquer the reasons you give yourself for not eating breakfast and make it the important part of your day that it is.
Get into the habit of trying different dishes at breakfast and enjoy it!
The suggestions that I am giving you are all healthy and low fat but also VERY tasty!
CEREALS & CEREAL BASED BREAKFASTS
If you choose cereal for your breakfast, go for a high fibre cereal – such as Weetabix or Shredded Wheat with skimmed milk if dieting, these will keep you full for longer. Add some fresh fruit – a sliced banana, blueberries, strawberries etc – to add natural sweetness and help you resist the sugar. (They also count towards your daily fruit and vegetable quota).
Have you thought about the old fashioned favourite, porridge?
Porridge is a delicious wholegrain cereal and it is really easy to make and just as tasty with sweetener as it is with sugar if you are watching your weight, you can also add a portion of fruit to your porridge for a healthy start to the day.
BASIC PORRIDGE RECIPE
100g porridge oats
200ml skimmed milk
Pinch of salt
Extra milk to serve
1. Place the oats, milk, 300ml water and salt into a pan.
2 Bring slowly to the boil, stirring frequently with a wooden spoon.
3. Cook the porridge slowly for a couple of minutes, then pour into warm bowls (which will prevent it setting instantly).
4. Pour extra milk around the edge, then add the topping of your choice and serve immediately
Another great recipe, and one that is made the night before so really quick and easy of a morning is ‘Swiss Bircher’ – this is an old Swiss recipe; Dr. Bircher created this dish in Switzerland in 1887 at his diet clinic. In 1924 it was named Bircher-Muesli and became a Swiss national tradition.
This recipe makes two portions – it keeps well in the fridge for the second day.
90 g porridge oats
113g low fat natural yoghurt
113 ml skimmed milk
1 apple, peeled, cored and chopped
Blueberries/strawberries/any other fruit you like
1. Mix the oats, yoghurt and milk in a large bowl.
2. Mash the banana, slice the strawberries or crush the blueberries slightly with a fork.
3. Mix everything together, cover and leave in the fridge overnight
An alternative to this is Weetabix Bircher, again this needs to be prepared the night before, so that it is ready for you in the morning.
This is a simple, filling, nutritious breakfast that keeps you full until lunch time and is very tasty into the bargain.
100g frozen forest fruits or summer fruits
1 tub low fat yogurt, your choice of flavour
1. Put the Weetabix in a bowl and top with the fruits, (while still frozen)
2. Pour the yoghurt on top.
3. Store in the fridge overnight
If you prefer a hot cereal breakfast try this one, this makes two servings
HOT FRUITY PORRIDGE
50g porridge oats
¼ teaspoon grated nutmeg
1 eating apple, cored and diced
150ml vanilla yogurt
25g flaked almonds, toasted
1. Peel the orange and cut out the segments (making sure that you take off all the pith) and chop, catching any juice.
2. Put the oats and nutmeg in a saucepan, add 100ml water and cook for two minutes stirring continuously.
3. Add the chopped orange and juice and diced apple to the oat mixture and cook on a high heat for about two minutes stirring occasionally until the fruit is hot but not soft.
4. Stir in the yogurt, cover and leave to stand for one minute.
5. Spoon into cereal bowls and serve at once topped with freshly sliced seasonal fruits and the almonds.
Don’t pull your face at the thought of fish for breakfast, it is an important part of a healthy diet, using oily fish will give you good a quantity of the important Omega 3.
This is the traditional way of serving kippers – and it ensures the whole house does not smell of fish!
With a slice of wholemeal toast this will make a healthy breakfast.
600 ml boiling water
1 tablespoon Fresh parsley, chopped
1. Remove the head and tail from the kipper.
2. Place into a tall warmed jug. Pour the boiling water over the kipper and put a plate on top to seal in the heat.
3. After 6 or 7 minutes, drain the kipper on some absorbent kitchen paper and serve on hot plates.
4. Serve at once sprinkled with parsley.
SMOKED HADDOCK & POACHED EGG
200g smoked haddock
1 tbsp white wine vinegar
1 bay leaf, thyme & a few parsley stalks
6 black peppercorns
1. Put water, vinegar herbs and peppercorns in a pan big enough for the fish and bring to the boil.
2. Turn down to a simmer and remove the herbs and peppercorns.
3. Drop in the fish and cook gently until it is firm – about 5 – 8 minutes.
4. Poach the eggs in a separate pan of water.
5. Put the fish on serving plates and the poached egg on top.
6. Serve with a slice of wholemeal toast.
This doesn’t have to be an unhealthy grease laden affair, try these alternatives.
INDIVIDUAL BREAKFAST CASSER0LE
2 rashers lean bacon, cooked
70g extra light soft cheese
1 medium potato, cooked
salt & pepper to taste
1 individual ramekin (greased)
1. Preheat the oven to Gas Mark 5 / 190°C/ 375°F.
2. Thinly slice potatoes, crumble bacon, beat eggs with seasoning.
3. Line bottom and sides of a greased ramekin with potatoes.
4. Put a layer of bacon then a layer of cheese then another layer of the bacon.
5. Pour beaten egg over top and place in for 30 min. or until eggs are done.
TOMATO & HAM OMELETTE
1 egg white
low fat spray
1 tomato sliced
2 slices wafer thin ham, chopped
salt & pepper to taste
1. Whisk the 2 egg whites together until stiff, fold in the egg yolk and seasoning.
2. Heat omelette pan, spray with low fat spray.
3. Pour in the egg mixture and cook until almost set, add the tomatoes and ham and finish off the omelette under a hot grill until set, but still slightly soft.
4. Turn out onto plate and serve with baked beans.
I hope these recipes have given you a few ideas for eating a good, healthy breakfast.
1. Healthy Breakfast Ideas: 34 Simple Meals for Busy Mornings | Greatist
2. High-Protein Breakfast Ideas: 8 Easy Options | Reader's Digest