Breakfast recipes: quick, healthy, delicious - 32+ ideas

Here are three super-quick recipes to get your day off to a healthy start - even if you're walking the line of least resistance.

Avocado and egg toast

Ingredients:

• 1 ripe avocado
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• 1 teaspoon of lemon juice
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• Salt and pepper to taste
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• 2 slices of whole wheat bread
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• 2 large eggs
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• Optional additions: crushed red pepper flakes, chopped fresh herbs (e.g. parsley or coriander), hot sauce
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Method of preparation:

1. Squeeze the flesh from the avocado and place in a bowl, add the lemon juice, salt and pepper. Mash with a fork until smooth and creamy (or small chunks if that's how you usually eat avocados).
2. Prepare.
3. Heat the whole-grain bread in a toaster or frying pan.
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4. Cook eggs the way you like them (e.g. scrambled, fried, hard-boiled, soft-boiled).
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5. Spread the avocado purée on the toasted bread and place the cooked eggs on top. Throw in your toppings, such as crushed red pepper flakes, herbs or hot sauce, if you're using them.

Parfait with Greek yoghurt

Ingredients:

• 1 cup Greek yogurt
.
• 2 tablespoons honey or maple syrup (optional)
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• ½ cup granola
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• ½ cup mixed berries (fresh or frozen)
.
• 1 tsp chia seeds or flax seeds
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Method of preparation:

1. In a bowl, mix Greek yogurt with honey or maple syrup (if using them)
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2. Fill the glass halfway with a layer of sweetened yoghurt, top with a layer of granola and mixed berries.
3. Top with the granola and mixed berries.
4. Place the remaining sweetened yoghurt on top, followed by another layer of granola, berries and a sprinkling of chia seeds or flax seeds.
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Gofroff sandwich with peanut butter and fruit

Ingredients:

• 2 whole-grain waffles or ready-made waffles (choose those with the shortest possible ingredients)
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• 2 tbsp peanut butter (classic, almond, or cashew)
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• 1 small banana or other soft fruit, thinly sliced
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• Optional additions: a little honey or maple syrup, a sprinkle of cinnamon
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Method of preparation:

1. Fry or toast the whole-grain waffles or wafers until they get crispy.
2. Fry or toast the whole-grain waffles or wafers until they get crispy.
3. Spread a tablespoon of peanut butter on each waffle.
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4. Place a thinly sliced banana (or other soft fruit) on one wafer, and then cover evenly with a layer of peanut butter.
5. Place the second wafer on top - this creates a sandwich.
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6. Gently press down and cut in half. 
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7. Optional: Drizzle with honey or maple syrup and sprinkle with cinnamon for extra flavour.
8. Optional.

Breakfast not only quick to prepare, but also perfect to eat on the run!

Nutritious 'no bite' breakfasts - for those with chewing difficulties

Ideal suggestions for seniors (or for me after my eights extraction in a month's time).

Creamy rice porridge

Ingredients:

• ½ cup white rice
.
• 1 cup water
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• 1½ cups milk (or plant-based substitute)
• 2 tablespoons honey
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• 2 tablespoons honey or maple syrup
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• ¼ teaspoon ground cinnamon
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• ¼ teaspoon vanilla extract
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• ½ cup fruit purée (e.g. apple or berry)
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Method of preparation:

1. Rinse the rice and cover with water in a medium saucepan. Bring to a boil, then reduce the heat (to 4-6 on an electric cooker), cover, and simmer for 15 minutes, or until the water is absorbed by the rice.
2. There is no need to stir.
3. Stir the milk, honey or maple syrup, ground cinnamon and vanilla extract into the rice. Bring to a light boil, then reduce the heat again.
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4. Cook over a low heat, stirring occasionally, for 20-25 minutes or until the rice is soft and creamy.
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5. Remove the porridge from the heat until slightly cool, then stir in the fruit puree until smooth. Serve warm.
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Cinnamon polenta

Ingredients:

• ½ cup corn flour (polenta)
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• 2 cups water
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• ½ cup milk (or plant-based substitute)
• 2 tablespoons of honey (polenta)
• 2 tablespoons honey or maple syrup
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• ½ teaspoon ground cinnamon
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• 1 teaspoon vanilla extract
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• ½ cup banana or other fruit purée (if making the purée yourself, use ripe, soft fruit)
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Method of preparation:

1. In a medium saucepan, bring the water to a boil. Gradually add the cornmeal (polenta), when you have added all of it, reduce the heat.
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2. Cook for 5-7 minutes or until the polenta is thick and creamy, stirring constantly to prevent it from sticking to the bottom of the pot.
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3. Add the milk, honey or maple syrup, ground cinnamon and vanilla extract. Cook for a further 2-3 minutes.
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4. Remove from the heat and allow to cool slightly. Stir in banana purée or other fruit. Serve warm.

A velvety creamy fruit smoothie

Ingredients:

• 1 ripe banana
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• 1 cup frozen blueberries or berries
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• 1 cup Greek yoghurt (use plain or flavoured)
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• ½ cup orange or apple juice
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• 2 tablespoons honey or maple syrup (optional)
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• ¼ teaspoon cinnamon
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Method of preparation:

1. In a blender, blend banana, frozen fruit, Greek yoghurt, juice, honey or maple syrup (if using) and ground cinnamon.
2. Mix until smooth.
3. Mix until the mixture is completely smooth and creamy, scraping down the sides of the blender as necessary.
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4. Pour the smoothie into a glass. Eat with a spoon or drink through a straw - depending on your preferred consistency. Add water or milk if you prefer a thinner smoothie, or yoghurt if you want it thicker.
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Lactose-free breakfasts

Three sensational recipes for people with lactose intolerance.

Lactose-free banana-nut pancakes

Ingredients:

• 1 cup of whole wheat flour
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• 1 tsp sugar
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• 1 teaspoon baking powder
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• ½ teaspoon baking soda
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• A pinch of salt
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• 1 grated ripe banana
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• 2 tablespoons vegetable oil
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• 1 large egg
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• ½ teaspoon vanilla extract
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• ¼ cup chopped nuts (walnuts, pecans or almonds)
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• Optional topping: maple syrup, lactose-free butter or fresh fruit
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Preparation method:

1. In a large bowl, whisk together the flour, sugar, baking powder, baking soda and salt.
2. Whisk together the flour, sugar, baking powder, baking soda and salt.
3. In a separate bowl, mix together the banana purée, unsweetened almond beverage (or other vegetable substitute), vegetable oil, egg and vanilla extract.
4. Pour over the wet ingredients.
5. Pour the wet ingredients into the dry ingredients and whisk until just combined. Pour in the chopped nuts.
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6. Heat a large non-stick frying pan over a medium heat. Add a thin layer of vegetable oil or cooking spray.
7. Pour over the pan.
8. Pour about 1/4 cup of pancake batter into the pan. Fry until bubbles appear on the surface and the edges look firm, then flip and fry until the other side is golden brown.
9. Fry.
10. Serve with maple syrup or fresh fruit.
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Lactose-free vegetable frittata

Ingredients:

• 1 tablespoon of olive oil.
1 tablespoon of olive oil.
• 1 small onion, diced
.
• 1 cup of diced peppers
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• 1 cup chopped spinach
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• 6 large eggs
• ¼ cup almond beverage (or lactose-free milk or other plant-based beverage)
• A little bit of almond beverage.
• Salt and pepper, to taste
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• Optional garnish: lactose-free cheese or avocado slices
.

Method of preparation:

1. Preheat the oven to 190°C.
2. Preheat the oven to 190°C.
3. In a medium frying pan (necessarily designed for use in the oven, such as cast iron), heat the olive oil over medium heat. Add the diced onions and peppers and cook until softened (about 4-5 minutes).
4. Add the diced onions and peppers.
5. Add the chopped spinach and cook for a further 1-2 minutes.
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6. In a separate bowl, whisk together the eggs, almond drink, salt and pepper.
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7. Pour the egg mixture evenly over the vegetables in the pan.
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8. Bake the frittata in the preheated oven for about 20 minutes or until risen and golden on top.
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9. Remove from the oven, allow to cool for a few minutes and cut into triangles. Sprinkle with lactose-free cheese or avocado slices if you are using them.
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Lactose-free oatmeal muffins with berries or blueberries

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Ingredients:

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• 1½ cup oatmeal
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• 1¼ cup unsweetened almond beverage (or lactose-free milk or other plant-based beverage)
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• 2 large eggs
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• ¼ cup maple syrup or honey
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• ⅓ cup unsweetened apple mousse
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• 1 teaspoon vanilla extract
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• 1½ cups whole wheat flour
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• 1 teaspoon baking powder
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• ½ teaspoon baking soda
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• ½ teaspoon cinnamon
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• Pinch of salt
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• 1 cup fresh or frozen blueberries, or blueberries
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Method of preparation:

1. Preheat the oven to 190°C. Grease 12 muffin tins with fat or line them with special paper moulds.
2. Prepare the muffins in a large bowl.
3. In a large bowl, mix the oatmeal and almond drink. Soak for about 10 minutes.
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4. In a separate bowl, whisk together the eggs, maple syrup or honey, apple mousse and vanilla extract.
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5. In yet another bowl, mix whole wheat flour, baking powder, baking soda, ground cinnamon and salt.
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6. Add the wet ingredients (egg mixture) to the soaked oatmeal, mix well. Gradually add the dry ingredients (flour and the rest of the mixture) until everything is well combined.
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7. Gently pour the blueberries on top.
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8. Divide the batter evenly between the 12 tins, filling them to about ⅔ of the height.
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9. Bake for 20-25 minutes or until the cake passes the "toothpick test". Remove and cool the muffins in the moulds for 5 minutes, then remove from the moulds and leave to cool completely.

Gluten-free breakfasts

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Gluten-free oatmeal with berries and nuts

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Ingredients:

• ½ cup gluten-free oatmeal
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• 1 cup unsweetened almond beverage
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• 1 tablespoon maple syrup
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• ½ teaspoon cinnamon
.
• Pinch of salt
.
• ¼ cup fresh blueberries (or blueberries, raspberries or strawberries)
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• 2 tbsp chopped nuts (preferably walnuts or almonds)
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Method of preparation:

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1. In a saucepan, mix the almond drink, oatmeal, cinnamon and salt. Cook over medium heat, stirring frequently, until the oats are soft and the mixture is bubbling, about 5-7 minutes.
2. Still stirring.
3. Stirring constantly, add the maple syrup and remove from the heat.
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4. Transfer the oatmeal to a bowl, place fresh berries and chopped nuts on top.
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5. Serve hot.
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Use oatmeal with the crossed-out oat mark to be sure it is indeed gluten-free. If you buy pre-packaged nuts and you have coeliac disease - look out for information on the packaging about the trace gluten content of the product.

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Gluten-free banana pancakes with almonds

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Ingredients:

• 1½ cup almond flour
.
• ½ teaspoon baking soda
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• A pinch of salt
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• 2 large eggs
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• 1 ripe banana, mashed to a purée
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• ¼ cup unsweetened almond beverage (or lactose-free cow's milk or any gluten-free plant-based beverage)
• 1 cup unsweetened almond beverage (or lactose-free cow's milk or any gluten-free plant-based beverage)
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• 1 teaspoon vanilla extract
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• 2 tbsp honey or maple syrup (optional)
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• Vegetable oil or cooking spray (to spray in pan)
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• Optional toppings: fruit, dairy-free yogurt, nuts or maple syrup
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Preparation method:

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1. In a large bowl, whisk together the almond flour, baking soda and a pinch of salt.
2. Whisk together the almond flour, baking soda and a pinch of salt.
3. In a separate bowl, mix together the eggs, banana purée, almond drink, vanilla extract, and honey or maple syrup (if using).
4. Add the eggs.
5. Add the wet ingredients to the dry ingredients and mix gently (don't over-intensify, the mixture doesn't need to be homogeneous).
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6. Heat a large non-stick frying pan over a medium heat. Coat the pan with a thin layer of vegetable oil or cooking spray.
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7. Pour about 1/4 cup of pancake batter into the pan. Fry until bubbles appear on the surface and the edges look firm, then flip and fry until the other side is golden brown.
8. Fry.
9. Serve with toppings of your choice, such as fresh fruit, dairy-free yoghurt, nuts or a splash of maple syrup.
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Gluten-free vegetable and sausage stew

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Ingredients:

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• 2 tbsp olive oil
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• 1 medium onion, diced
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• 1 pepper, diced
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• 1½ cup sweet potatoes, cut into small cubes
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• Salt and pepper, to taste
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• ¼ kg gluten-free breakfast sausage (fresh or cooked)
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• 1 cup diced zucchini
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• 2 cups chopped spinach or kale
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• 1 teaspoon dried thyme or rosemary*
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• Optional: 4 large eggs, cooked as you like
• Optional.

Method of preparation:

1. In a large non-stick frying pan, heat 1 tbsp olive oil over a medium heat. Add the diced onions, peppers and sweet potatoes. Season with salt and pepper and cook until the vegetables are softened and the sweet potatoes are lightly browned (about 10 minutes).
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2. If you are using fresh sausage, fry it in a separate pan and then cut into small pieces or crumble. If you are using already cooked sausage, simply cut it into small pieces.
3. If you are using already cooked sausage, simply cut it into small pieces.
4. Toss the sausage in the pan with the vegetables, along with the diced courgette, chopped spinach or kale and dried thyme or rosemary.
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5. Cook for an additional 5 minutes or until the sausage is nicely browned and the spinach or kale has softened.
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6. Optional: add eggs cooked as you like (scrambled, fried, hard boiled).
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*Note: some condiments may contain traces of gluten - if you suffer from coeliac disease - always look out for the information on the product label!

Keto breakfast

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Keto egg muffins

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Ingredients:

• 6 large eggs
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• ½ cup chopped spinach
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• ¼ cup crumbled feta cheese
• ¼ cup chopped cherry tomatoes
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• ¼ cup chopped shallots
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• Salt and black pepper to taste
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• Cooking spray
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Method of preparation:

1. Preheat the oven to 175°C.
2. Grease the oven.
3. Grease a muffin tin with non-stick cooking spray or other grease, or simply line with a special paper baking tray.
4. Prepare the muffin tin in a large bowl.
5. In a large bowl, whisk the eggs and season with salt and black pepper.
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6. Add the spinach, feta cheese, cherry tomatoes and onion. Mix everything together.
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7. Pour the egg mixture into the muffin cups, filling each cup about 3/4 full.
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8. Bake for 20-25 minutes or until muffins are golden brown on top.
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9. Remove the muffins from the oven and allow to cool for a few minutes before serving.
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Store the muffins in an airtight container for up to 3 days.

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See also
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The ketogenic diet - key principles
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High-protein breakfasts

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Breakfast bowl with quinoa

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Ingredients:

• ½ cup of quinoa
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• 1 cup water
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• ½ cup Greek yoghurt
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• 1 tsp honey or maple syrup (optional)
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• ¼ teaspoon ground cinnamon
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• ¼ cup blueberries or mixed berries (fresh or frozen)
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• ¼ cup chopped almonds or pumpkin seeds
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• 1 tsp chia seeds
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Method of preparation:

1. Rinse the quinoa thoroughly under cold water in a fine mesh strainer.
2. Rinse the quinoa thoroughly.
3. In a saucepan over medium heat, place the quinoa and water. Bring to a boil, then reduce heat and cover. 
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4. Cook over a low heat for 15 minutes or until the water is absorbed and the quinoa is fluffy.
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5. Remove from heat, keep covered for another 5 minutes. 
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6. Shred the quinoa with a fork.
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7. In a bowl, mix the quinoa with the Greek yogurt, honey or maple syrup (if using) and ground cinnamon.
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8. Add the fruit, sliced almonds or pumpkin seeds and chia seeds.
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Bisque with spinach, mushrooms and feta cheese

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Ingredients:

• 1 tbsp olive oil
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• 1 small onion, diced
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• 2 cups fresh spinach
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• 1 cup sliced mushrooms
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• 4 large eggs
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• ¼ cup unsweetened almond beverage (or milk or other plant-based beverage)
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• Salt and pepper, to taste
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• ½ cup crumbled feta cheese
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Method of preparation:

1. Preheat the oven to 190°C and lightly grease an ovenproof dish or special pan for the quinoa.
2. Prepare the quinoa in a medium non-stick pan.
3. In a medium non-stick pan, heat the olive oil over a medium heat. Add the diced onion and cook until softened, about 3-4 minutes.
4. Add the onion.
5. Add the spinach and mushrooms and cook until the spinach is tender and the mushrooms are lightly browned.
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6. Remove the vegetables from the heat and spread evenly over the bottom of the prepared ovenproof dish. Place crumbled feta cheese on top.
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7. In a medium bowl, whisk together the eggs, almond milk, salt and pepper. Pour the egg mixture over the vegetables and feta.
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8. Bake for 30-35 minutes or until the kish is risen (or until a toothpick inserted into the centre is dry when removed).
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9. Cool the kish for 5 minutes before serving.
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High-protein cottage cheese pancakes

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Ingredients:

• 1 cup low-fat cottage cheese
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• ½ cup oatmeal
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• 2 large eggs
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• 1 tsp baking powder
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• 1 tsp vanilla extract
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• ¼ teaspoon salt
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• Frying spray
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• Optional additions: fresh fruit, Greek yogurt, honey
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Preparation method:

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1. In a blender, blend the cottage cheese and oatmeal until smooth.
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2. Add the eggs, baking powder, vanilla extract and salt. Mix until the ingredients are combined.
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3. Heat a non-stick frying pan over a medium heat. Spray with cooking spray or pour on a little oil.
4. Pour over the pan.
5. Pour ¼ cup of batter into the pan at a time.
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6. Fry the pancakes for 2-3 minutes on each side until golden brown.
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7. Place fruit, Greek yoghurt and honey on top if you like.
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High calorie breakfast

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Banana and peanut butter smoothie

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Ingredients:

• 2 ripe bananas
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• ½ cup creamy peanut butter
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• 1 cup whole milk
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• ½ cup plain Greek yogurt
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• 1 tsp honey
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• 1 tsp chia seeds (optional)
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• ½ cup ice
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Method of preparation:

1. Peel the bananas and cut them into chunks.
2. Peel the bananas and cut them into chunks.
3. Add the banana chunks, peanut butter, milk, Greek yoghurt, honey and chia seeds (if using) to the blender.
4. Add the banana chunks, peanut butter, milk, Greek yoghurt, honey and chia seeds (if using) to the blender.
5. Blend everything together until it reaches a velvety, creamy consistency.
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6. Add ice and blend again until all ingredients are well blended.
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7. Pour into a glass and drink (you can through a straw).
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8. Drink immediately and enjoy your high-calorie banana peanut butter 
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Get your attention

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This smoothie is ideal for those with high energy requirements. The peanut butter and full-fat milk are high in calories and provide your body with energy. You can adjust the sweetness of the smoothie to your liking by adding more or less honey. If you want to make it even more calorific, you can add a scoop of protein powder or use milk with added cocoa instead of regular milk.

Low calorie breakfasts

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Diet oatmeal with berries and almonds

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Ingredients:

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• ½ cup instant oatmeal
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• 1 cup unsweetened almond milk
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• ½ cup fresh blueberries (or blueberries or raspberries)
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• 2 tablespoons chopped almonds
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• ½ teaspoon vanilla extract
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• ½ teaspoon cinnamon
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• 1 tsp honey (optional)
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Method of preparation:

1. In a saucepan, mix oatmeal, almond milk, vanilla extract and cinnamon. Cook over a medium heat, stirring frequently, until the oats are soft and the mixture is bubbling, about 5-7 minutes.
2. Turn off the heat.
3. Turn off the heat and let the oatmeal rest for 5-6 minutes.
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4. Transfer the oatmeal into a bowl and top with fresh berries and chopped almonds.
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5. Sprinkle with honey (if using).
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Please note

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This recipe is ideal if you are trying to lose weight - it is low in calories and high in fibre. Oats are a healthy source of complex carbohydrates that provide sustained energy levels throughout the day. Blueberries are full of antioxidants and fibre, which helps regulate blood sugar levels and aids digestion. Almonds are a super source of healthy fats that keep you feeling fuller for longer. You can adjust the sweetness (and calorie content) of the oatmeal any way you like by adding more or less honey.

Omlet made from egg whites

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Ingredients:

• 4 egg whites
• ¼ cup diced red pepper
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• ¼ cup chopped spinach
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• ¼ cup diced onion
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• Salt and black pepper to taste
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• Cooking spray (or other fat for the pan)
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Method of preparation:

1. In a bowl, whisk the egg whites until frothy.
2. Beat the egg whites until frothy.
3. Add the diced red pepper, chopped spinach and diced onion. Stir.
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4. Heat a non-stick frying pan over a medium heat. Spray with cooking spray or pour over a few drops of oil.
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5. Pour the egg and vegetable mixture into the pan.
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6. Fry the omelette for 3-4 minutes or until the bottom is set.
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7. Flip the omelette with a spatula and fry for a further 2-3 minutes.
8. Fry the omelette for a further 2-3 minutes.
9. Slip the omelette onto a plate and season with salt and black pepper.
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Please note

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This recipe is ideal for those on a reduction diet. Egg whites are low in calories and high in protein. Vegetables such as red peppers, spinach and onions add flavour and nutrients to the omelette without adding many calories. You can also add other low-calorie vegetables - courgette, aubergine, mushrooms.

Vegan breakfasts

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Vegan sweet potato breakfast burrito

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Ingredients:

• 1 medium sweet potato, peeled and diced
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• ½ onion, diced
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• ½ red pepper, diced
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• ½ green peppers, diced
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• 2 cloves of garlic, minced
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• ½ teaspoon cumin
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• ½ teaspoon chilli powder
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• Salt and black pepper to taste
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• 2 large tortilla slices
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• Tomato salsa (optional)
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• Avocado (optional)
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• Fresh cilantro (optional)
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Method of preparation:

1. In a large frying pan, heat some olive oil over a medium heat.
2. Add the sweet potato to the pan.
3. Add the sweet potato, onion, red pepper, green pepper, garlic, cumin, chilli powder, salt and black pepper. Cook for about 15 minutes, stirring occasionally, until the sweet potato is soft.
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4. Reheat the tortillas in the oven or microwave.
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5. Divide the sweet potato mixture between the tortillas.
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6. Add some salsa, sliced avocado and fresh cilantro to each burrito.
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7. Wrap up the burrito and serve.
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Please note

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This breakfast burrito is a great choice for vegans or anyone who wants to limit meat. The sweet potato is a great source of fibre, vitamin A and antioxidants. The peppers are full of vitamin C and add a nice crunchy texture. You can add other vegetables or vegan sources of protein to a burrito like this, such as tofu or black beans.

Chia seed pudding (raw vegan version)

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Ingredients:

• ¼ cup chia seeds
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• 1 cup unsweetened almond milk
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• 1 ripe banana, mashed to a purée
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• 2 tbsp agave syrup, or erythritol or xylitol
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• 1 tsp vanilla extract
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• Pinch of salt
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• Fresh fruit on top (raspberries, blueberries, kiwi)
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Method of preparation:

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1. In the bowl of a blender, combine chia seeds, almond milk, banana purée, agave syrup, vanilla extract and salt.
2. Mix until smooth.
3. Blend until smooth.
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4. Transfer the mixture into a jar and refrigerate for a few hours or overnight.
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5. Remove from the fridge and top the chia pudding with fresh fruit.
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Please note

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Chia seeds are an excellent source of fibre, protein and healthy omega-3 fatty acids.You can adjust the sweetness of the pudding by adding more or less agave nectar. Go ahead and experiment with other additions, such as shredded coconut or chopped nuts.

Breakfasts "for special tasks"

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Tailored to the needs of people with specific diseases, or deficiencies in important nutrients.

Low-cholesterol tofu dish with vegetables

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Ingredients:

• 200 g natural tofu
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• 1 tbsp vegetable oil or olive oil
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• 1 medium onion
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• 1 clove of garlic
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• 1 medium pepper (red, yellow or green)
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• 1 medium carrot
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• ½ small courgette
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• 10-12 cherry tomatoes or 1 larger ripe tomato
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• Salt and pepper
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• 1 tsp soy sauce
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• ½ teaspoon turmeric
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• ½ teaspoon sweet paprika
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• Fresh basil or parsley for garnish (optional)
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Method of preparation:

1. Crumble the tofu with a potato masher or fork into smaller pieces.
2. Crumble the tofu with a potato masher or fork.
3. Peel the onion and garlic, dice the onion finely and chop the garlic finely.
4. Peel the onion and garlic.
5. Wash the peppers, pat them dry, remove the seeds, and finely dice them.
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6. Peel and dice the carrots and courgette into cubes of about 1 cm.
7. Peel the carrots and courgette and cut them into cubes.
8. Wash the tomatoes and cut them in half (if using cherry) or cut them into small pieces.
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9. In a heated frying pan with some oil or olive oil, fry the onion and garlic.
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10. Add the carrots, peppers and courgettes to the pan. Fry the vegetables until they soften and start to brown gently.
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11. Then pour in the crumbled tofu, stirring all the time.
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12. Add the soy sauce, turmeric, sweet paprika and possibly a small amount of salt and pepper. Fry everything together, stirring constantly, for about 3-4 minutes.
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13. At the very end, add the tomatoes and fry for about 1-2 minutes more.
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14. Serve the tofu dish warm, garnished with basil or parsley, with bread or other accompaniments as desired.
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Ingredients:

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• 2 large eggs
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• ½ cup diced mushrooms
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• ½ cup diced courgette
• ½ cup diced courgette
• ½ cup diced red peppers
.
• 2 tablespoons chopped shallots
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• Salt and black pepper to taste
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• 1 tbsp olive oil
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• Sliced fresh tomato (optional)
.
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Please note

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You can add other low-cholesterol veggies, such as spinach or kale, to your tofu salad.

Parfait with berries and Greek yoghurt: a version for diabetics

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Ingredients:

• 1 cup plain Greek yogurt
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• ¼ cup fresh blueberries
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• ¼ cup fresh strawberries, sliced
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• 1 tsp chopped almonds
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• 1 tbsp chia seeds
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• ½ teaspoon vanilla extract
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• 1 tsp erythritol or xylitol
.

Method of preparation:

1. In the cup of a blender, place and blend Greek yoghurt, vanilla extract and xylitol or erythritol.
2. Add fresh berries and fresh fruit
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3. Add fresh berries and sliced strawberries. Stir again.
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4. In a small glass or bowl, layer alternately the Greek yogurt mixture with chopped almonds and chia seeds.
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5. Repeat the layers until the glass or bowl is full.
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Greek yoghurt is an excellent source of protein, which provides a longer feeling of satiety and helps keep blood sugar levels stable. Berries are full of fibre and antioxidants, which in turn increase insulin sensitivity. Almonds are high in healthy fats and maintain energy levels for longer.

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Blueberry and chia seed pudding: rich in omega-3

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Ingredients:

• ¼ cup chia seeds
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• 1 cup unsweetened almond milk
.
• 1 tsp honey
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• ½ teaspoon vanilla extract
.
• Pinch of salt
.
• ¼ cup fresh blueberries
.
• 1 tsp chopped walnuts
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Method of preparation:

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1. In a bowl, mix together the chia seeds, almond milk, honey, vanilla extract and salt.
2. Toss together the chia seeds, almond milk, honey, vanilla extract and salt.
3. Transfer the mixture to a jar and leave in the fridge for at least an hour, or overnight.
4. Transfer the mixture to a jar and leave in the fridge for at least an hour, or overnight.
5. Before serving, add fresh blueberries and chopped walnuts to the chia pudding.
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Breakfast bowl with quinoa: rich in magnesium

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Ingredients:

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• ½ cup cooked quinoa
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• ½ ripe banana, sliced
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• ¼ cup sliced almonds
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• 2 tbsp pumpkin seeds
• ½ tsp ground cinnamon
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• ½ cup unsweetened almond beverage
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• 1 tsp honey (optional)
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Method of preparation:

1. In a small saucepan, heat the cooked quinoa over low heat.
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2. Add the sliced banana, sliced almonds, pumpkin seeds and cinnamon. Mix thoroughly.
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3. Pour in the almond drink and mix again.
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4. Cook on a low heat for 2-3 minutes.
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5. Remove from the heat and transfer to a bowl.
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6. Add a few drops of honey (if using) to the top.
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Please note

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Quinoa (quinoa) is an excellent source of magnesium, which helps maintain healthy nerve and muscle function. Almonds and pumpkin seeds are also rich in this valuable mineral.

See also other interesting breakfast recipes.

How important is it to eat breakfast regularly? Ask the scientists

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Eating a good, wholesome breakfast is essential for many reasons - research suggests it helps you get the right balance of nutrients, maintain a healthy weight, and make better food choices for the rest of the day and. 

Clinical tests have shown that people who regularly eat breakfast (especially cereal) eat less unhealthy fats and more essential fibre later in the day  . 

Breakfasts are also absolutely key in the diet of young children - recommendations in the American Dietary Guidelines emphasise that a well-balanced breakfast helps children ensure an adequate daily supply of such key nutrients as fibre and calcium and.

Eating breakfast has other benefits too. It can help you think better, focus and perform well at school, university, or work    .

If you skip breakfast, you may gain weight more easily, eat more unhealthy meals throughout the day, suffer memory and other cognitive problems      .

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Without morning fuel, it's not just your physique that deteriorates, but also your brain function - you're bound to notice an impaired concentration and productivity at school, college or work pretty quickly. In the long term, also the path to many diseases, such as hypertension, type 2 diabetes or coronary heart disease. As a nutritionist and personally a fan of oatmeal, I am very supportive of the European Breakfast Day initiative and am glad that we can celebrate and rediscover breakfast every year!

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In short, skipping breakfast is not a good way to control your weight and keep your body working well    . Eat a healthy breakfast every day, preferably with whole grains, fruit, vegetables and anything else that provides your body with essential nutrients    .

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Arcyclical research published in the Canadian journal Apetite suggests that children who generally don't eat breakfast are more likely than other peers to be bullied at school and even online  .

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See also:

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• Aspartame on the WHO blacklist
• What you wouldn't eat without bees
• How not to waste food
• More than 1,000 breakfast ideas at Cool Cooking

FAQ

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What to have for breakfast when I really don't want to cook?

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For a quick and healthy breakfast that doesn't involve cooking, make yourself sandwiches from whole-grain bread with tasty and healthy toppings. Here are some ideas: avocado, cottage cheese, hummus, cottage cheese with herbs, smoked salmon, peanut butter sprinkled with nuts. Other quick options include yoghurt with muesli, or simply fruit: it could be an apple or a banana.

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When to drink your morning coffee, before or after breakfast?

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It is best to drink coffee after breakfast. When you consume coffee on an empty stomach, you can irritate it because coffee increases the production of stomach acids. The result can be heartburn and feelings of indigestion. Coffee can also lower blood sugar levels, leading to feelings of weakness and fatigue.

If you advocate drinking coffee before breakfast, try to at least have a small snack - yoghurt, fruit or a slice of whole-grain bread.

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What about breakfast when I am on an IF (intermittent fasting) diet?

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On the IF (intermittent fasting) diet, the time you eat breakfast depends on the eating plan you have chosen. If your fasting period ends in the morning, start the day with a healthy and filling breakfast. Choose proteins, fibre, healthy fats and vegetables to provide your body with energy and nutrients.

If your eating period starts later, move breakfast to the first meal of your eating window. You can then combine breakfast with lunch (in other words, have a brunch) and take in a larger, more satisfying meal.

Please note that you will be able to eat a larger, more satisfying meal.

Remember at the same time that the IF diet is not for everyone. It is better to consult a nutritionist or doctor before you decide to go on it.

Please note that the IF diet is not for everyone.

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What can't you eat for breakfast?"

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According to the old joke - lunch or dinner. And quite seriously, there are no specific foods or ingredients that are particularly inadvisable for breakfast. The main thing is to avoid unhealthy junk food. A few examples of products that are better removed from your morning diet (or at least limited): sweetened breakfast cereals, white bread, sweet pastries and baked goods, sweetened drinks, fatty and fried foods, highly processed foods

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What to eat for breakfast when I don't feel hungry at all

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If you don't feel hungry in the morning, start with small, easily digestible meals that provide essential nutrients and energy. This could be a fruit smoothie, natural yoghurt with fruit, a handful of nuts and dried fruit, or just a fresh fruit or two. 

As your body starts to get used to eating breakfast, you can gradually start to eat more and introduce a greater variety of foods.

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What is the best time for breakfast?

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The best time for breakfast depends on your daily schedule, lifestyle and diurnal rhythm. Generally, it is best to eat breakfast within 1-2 hours of waking up. This gives your body energy to start the day and helps maintain adequate blood sugar levels.

If, however, you are in the habit of eating breakfast later in the day, and you are at a healthy weight and do not experience energy dips during the day - you probably do not need to change this.

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Sources

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See all

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Affinita, A., Catalani, L., Cecchetto, G., De Lorenzo, G., Dilillo, D., Donegani, G., Fransos, L., Lucidi, F., Mameli, C., Manna, E., Marconi, P., Mele, G., Minestroni, L., Montanari, M., Morcellini, M., Rovera, G., Rotilio, G., Sachet, M., & Zuccotti, G. V.. (2013). Breakfast: A multidisciplinary approach. Italian Journal of Pediatrics, 39(1), 44. https://doi.org/10.1186/1824-7288-39-44

Argun, M. Ş., & Zanlier, B. (2021). Determination of Breakfast Habits of Health School Students and the Factors Affecting Them: Bitlis Eren University Example. NATURENGS, 2(1), Article 1. https://doi.org/10.46572/naturengs.880845

Chitra, U., & Reddy, C. R. (2007). The role of breakfast in nutrient intake of urban schoolchildren. Public Health Nutrition, 10(1), 55-58. https://doi.org/10.1017/S1368980007219640

Gibney, M. J., Barr, S. I., Bellisle, F., Drewnowski, A., Fagt, S., Livingstone, B., Masset, G., Varela Moreiras, G., Moreno, L. A., Smith, J., Vieux, F., Thielecke, F., & Hopkins, S. (2018). Breakfast in Human Nutrition: the International Breakfast Research Initiative. Nutrients, 10(5), Article 5. https://doi.org/10.3390/nu10050559

Gibson, S. A., & Gunn, P. (2011). What's for breakfast? Nutritional implications of breakfast habits: insights from the NDNS dietary records. Nutrition Bulletin, 36(1), 78–86. https://doi.org/10.1111/j.1467-3010.2010.01873.x

Hearst, M. O., Shanafelt, A., Wang, Q., Leduc, R., & Nanney, M. S. (2016). Barriers, Benefits, and Behaviors Related to Breakfast Consumption Among Rural Adolescents. Journal of School Health, 86(3), 187-194. https://doi.org/10.1111/josh.12367

Hoyland, A., Dye, L., & Lawton, C. L. (2009). A systematic review of the effect of breakfast on the cognitive performance of children and adolescents. Nutrition Research Reviews, 22(2), 220-243. https://doi.org/10.1017/S0954422409990175

Keski-Rahkonen, A., Kaprio, J., Rissanen, A., Virkkunen, M., & Rose, R. J. (2003). Breakfast skipping and health-compromising behaviours in adolescents and adults. European Journal of Clinical Nutrition, 57(7), Article 7. https://doi.org/10.1038/sj.ejcn.1601618

Nishiyama, M., Muto, T., Minakawa, T., & Shibata, T. (2009). The Combined Unhealthy Behaviors of Breakfast Skipping and Smoking Are Associated with the Prevalence of Diabetes Mellitus. The Tohoku Journal of Experimental Medicine, 218(4), 259-264. https://doi.org/10.1620/tjem.218.259

Rampersaud, G. C. (2009). Benefits of Breakfast for Children and Adolescents: Update and Recommendations for Practitioners. American Journal of Lifestyle Medicine, 3(2), 86-103. https://doi.org/10.1177/1559827608327219

Ruxton, C. H. S., & Kirk, T. R. (1997). Breakfast: A review of associations with measures of dietary intake, physiology and biochemistry. British Journal of Nutrition, 78(2), 199-213. https://doi.org/10.1079/BJN19970140

Sampasa-Kanyinga, H., Roumeliotis, P., Farrow, C. V., & Shi, Y. F. (2014). Breakfast skipping is associated with cyberbullying and school bullying victimization. A school-based cross-sectional study. Appetite, 79, 76-82. https://doi.org/10.1016/j.appet.2014.04.007

The Combined Unhealthy Behaviors of Breakfast Skipping and Smoking Are Associated with the Prevalence of Diabetes Mellitus. (n.d.). Retrieved 28 April 2023, from https://www.jstage.jst.go.jp/article/tjem/218/4/218_4_259/_article

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