Breakfast is not only an important meal of the day, but it’s our favourite. While not all of us can stomach a full meal when we wake up, eating something first thing really does have its benefits. It’s been suggested that breakfast should be eaten within two hours of waking up and should provide 20 – 35% of your recommended daily calories.
Remember, breakfast is the time for you to refuel your body and mind with energy and nutrients after an overnight fast!
When you’re busy, it’s easy to push breakfast down on your priority list, but setting aside a moment to eat can boost energy levels throughout the day and improve cognitive function, such as memory and concentration.
To help you embrace breakfast time and kick-start your mornings, we’ve listed our four favourite recipes for you to try throughout the week!
Recipe 1
Boiled egg, smoked salmon, avocado and blueberries
This breakfast is an all-rounder, providing you with healthy fats from the avocado, protein from the egg and salmon, and carbohydrates from the toast. The blueberries give you a sweet hit, while providing you with one of your five a day, all before 10am! While this may take a bit more time than your regular toast and cereal, it’ll keep you full – give this a go on a weekend, or get up a little bit earlier for a weekday treat.
Recipe 2
Choc-nut pink porridge
We enjoy porridge all year round, but it’s perfect for the cooler mornings. This doesn’t only look pretty, it tastes great too. We mix half a cup of oats with one cup water or milk of choice and slowly heat. While in the pan, add a handful of frozen raspberries and stir gently.
We love porridge because it’s so versatile, you can add whatever toppings you like! Here, we’ve added one square of dark chocolate, some crushed Brazil nuts and pumpkin seeds.
Recipe 3
Greek yoghurt, granola and berries
This recipe is quick and portable, so you can take it to work or the gym if you’re in a rush. To a bowl, add natural or Greek yoghurt, berries or fruit of choice and some granola. Here we’ve used a protein-packed granola from Graze, though there are many options available – just keep an eye out for added sugars!
Recipe 4
Avocado toast and scrambled egg
While this may be another weekend-only breakfast depending on your schedule, it really does pack a punch. Smash avocado on toast (we like to add a sprinkle of chilli for a spicy kick) and scramble eggs on the side. Bulk it out with veggies – chopped tomatoes, peppers and wilted spinach and you’ll be satisfied until lunch time!
For more recipe inspiration (and general food fun) follow us on Instagram @nutrition_uk!
