We’ve all heard the age old saying that breakfast is the most important meal of the day, but why? Nutrition Australia tells us that the right breakfast can provide you with the energy you need to get through the day as well as offer a chance to take in all the beneficial nutrients and fibre needed for a healthy mind and body. A smart breakfast can also prevent overindulgence throughout the day. To help make the most important meal of the day a value packed one, we have a few quick and easy breakfast recipes to help your day start right.

 

Sourdough toast with nut butter, banana, and blueberries

Simple, quick, and refreshing!

  • 2 slices wholemeal sourdough bread, toasted.
  • 2 tsp nut butter
  • Pinch of ground cinnamon
  • 1/2 banana, sliced.
  • 1/4 cup fresh blueberries

Step 1

Spread toast with nut butter. Top with banana and blueberries. Sprinkle with cinnamon.

 

 

Antioxidant-boosting smoothie

For on-the-go.

  • 60g (1/2 cup) frozen berries (such as raspberries or blueberries)
  • 1/2 small banana, sliced.
  • 250ml (1 cup) reduced fat milk.
  • 2 tbsp rolled oats.
  • 2 tsp LSA
  • 15g baby spinach leaves

Step 1

Place all ingredients in a blender and blend until smooth and creamy.

 

 

Overnight raspberry, chia and quinoa pots

Get ahead of the game with overnight preparation.

  • 60g (1/2 cup) fresh raspberries or thawed frozen raspberries, plus 1/4 cup extra, to serve.
  • 40g (1/4 cup) chia seeds
  • 25g (1/4 cup) quinoa flakes
  • 2 tsp maple syrup
  • 185ml (3/4 cup) reduced fat milk.
  • 90g (1/3 cup) natural yoghurt, to serve.

 

Step 1

Place raspberries in a bowl and mash with a fork. Add chia, quinoa, maple syrup and milk. Stir to combine. Divide between 2 glasses. Cover with plastic wrap and place in the fridge overnight to soak.

 

Step 2

Top with yoghurt and sprinkle with extra raspberries.

 

 

5-minute quinoa bircher with seeds, apple and yoghurt

Variety of flavour packed into one simple bowl.

  • 65g (2/3 cup) quinoa flakes
  • 130g (1/2 cup) natural yoghurt
  • 1 apple, coarsely grated
  • 125ml (1/2 cup) So Good Soy Prebiotic Milk
  • 1 tbsp sunflower seed kernels
  • 2 tsp chia seeds
  • 1/2 tsp ground cinnamon
  • 1/2 cup fresh mixed berries (such as raspberries or blueberries).

 

Step 1

Combine the quinoa flakes, yoghurt, apple, milk, sunflower seed kernels, chia seeds and cinnamon in a bowl. Set aside for 5 minutes to soften. Serve topped with berries.

 

 

Healthy breakfast burger

For the Savoury breakfast lover

  • 1 egg
  • 2 tsp tomato relish
  • 40g wholemeal sandwich thin
  • 20g baby spinach
  • 1 small roma tomato, sliced
  • 1/4 avocado, thinly sliced

 

Step 1

Lightly spray a small non-stick frying pan with olive oil. Crack egg into pan and cook for 2 minutes or until cooked to your liking.

 

Step 2

Spread relish over base of sandwich thin. Top with spinach, tomato, avocado and egg. Season and top with sandwich thin lid.

 

 

Shakshuka

Have a bit of extra time? Why not go big?

 

  • 1 tsp olive oil
  • 1 red capsicum, finely chopped
  • 800g can diced tomatoes
  • 2 tsp dried chilli flakes
  • 4 eggs
  • 270g wholemeal Lebanese bread
  • 1/2 cup fresh flat-leaf parsley leaves

 

Step 1

Heat 1 teaspoon oil in a large non-stick frying pan over medium heat. Cook capsicum, stirring, for 5 minutes or until tender. Add tomatoes and chilli flakes and bring to a simmer. Cook, uncovered, for 10 minutes or until mixture slightly thickens.

 

Step 2

Season with pepper. Using the back of a wooden spoon, make 4 small, evenly spaced indentations in tomato mixture. Carefully crack an egg into each indentation. Cook, covered, for 5 minutes or until egg whites are cooked through and yolks are still soft.

 

Step 3

Meanwhile, preheat a grill on high. Grill bread for 1 minute each side or until lightly toasted.

 

Step 4

Sprinkle shakshuka with parsley and serve with bread.

 

 

 

Source:

Breakfast | Nutrition Australia

Top 100 healthy breakfast recipes (taste.com.au)