10 things you should be eating for breakfast

You’ve probably heard that breakfast is the most important meal of the day and it needs to be nutritious and balanced, right? But waking up feeling ravenous or simply being in a rush makes it so easy to reach for that delicious-smelling croissant from the coffee shop. No need to worry though. Just have these 10 things you should be eating for breakfast on hand and you’ll never be tempted to start the day badly again.

Avocados

Avocados offer remarkable benefits for your skin thanks to healthy fats, which also helps to lower bad cholesterol. Half of a medium-sized avocado contains 6-7g of fibre, which helps to make you feel full faster and longer – making it a ‘go-to’ weight loss aid. Spread half on rye or gluten-free bread with some cracked pepper, a pinch of salt and few leaves of spinach or rocket, or add it to a smoothie for extra creaminess.

Oats

Oats contain a specific type of fibre known as beta-glucan that has a beneficial effect in stabilising blood sugar levels – keeping it under control the rest of the day and lowering bad cholesterol. Use oats to make porridge by adding some rice or coconut milk and top it with protein-rich hemp seeds, a scoop of nut butter, fibre-loaded flaxseeds, fresh or dried berries and a sprinkle of cinnamon or ginger. For an even more indulgent breakfast, add cacao powder and a scoop of coconut butter to transform it into dessert! To save time, soak all the ingredients overnight in the fridge and just warm it up in the morning.

Bananas

Bananas contain powerful antioxidants that help to fight free radicals, as well as potassium (essential electrolyte for the body) and fibre, which keeps the digestive system regulated. Have them on rye or gluten-free toasted bread with a bit of almond or peanut butter and sprinkle with cacao nibs or raisins. And always keep some frozen to add to smoothies, making them thick and sweet. Adding less liquid will give the smoothie a pudding-like consistency, which can be eaten with a spoon and tastes like a treat.

Eggs

Eggs are a nutrient power-house with a high protein content and vitamins A, D, E, B vitamins, zinc, iron, copper and lecithin, which helps brain function. Use eggs to whip up omelettes with fresh veggies, or scramble them on toast. To save time, prepare a frittata or egg muffins with mixed veggies the night before and have it ready in the morning.

Berries

Berries can help the body fight free radicals with their powerful antioxidant content, which also protects skin and hair. They’re the perfect topping for yoghurt or porridge, and can add flavour without spiking blood sugar. They work great in smoothies. In fact, frozen acai creates the most decadent, chocolate-tasting smoothie bowl.

Chia seeds

These tiny seeds are an excellent source of plant-based protein and omega-3 fatty acids, which raise good cholesterol and lower inflammation. They’re also full of fibre, calcium, magnesium and zinc. Soak them overnight in milk or plant-based milk and they will turn into pudding. Mix in some spices (cinnamon or anise), cacao or carob powder, fresh fruit, goji or mulberries and, for crunch, cacao nibs and coconut chips. Drizzle honey or maple syrup to taste.

Nut or seed butter

Nuts and seeds are filled with healthy fats, protein, minerals like zinc and copper and vitamin E, which promotes skin and eye health. Use a scoop on porridge or chia puddings, put into smoothies to add creaminess, or simply spread on bread to create a protein-filled breakfast

Yoghurt

This is rich in probiotics to balance our digestive system, and packed with healthy protein and minerals for our bones. Choose a sugar-free dairy variety or coconut yoghurt to top granolas, or be the base for breakfast parfaits. Just mix in fresh fruit, chopped nuts, hemp, pumpkin or sunflower seeds to boost flavour and nutrition.

Protein powder

The perfect addition to any smoothie, this makes you feel full, promotes muscle tone and weight loss thanks to its balanced amino acid profile. Plant-based types, like pea and hemp, tend to be less allergenic and taste great blended with a banana, cacao powder, nut butter and superfoods. They can also substitute flour, and when mixed with eggs can create a healthier version of pancakes.

Veggies

There’s no need to say how many vitamins and minerals can be found in fresh or frozen vegetables and how positively they affect our health. Keep some chopped mushrooms, peppers and broccoli for omelettes and scrambled eggs, and pre-washed leafy greens to add to smoothies or egg sandwiches for a simple and healthy breakfast.b