Fitting in breakfast in the morning can be hard, and fitting in a delicious AND healthy breakfast can be even harder.
It’s a message that’s hammered home by health experts across the board: breakfast is the most important meal of the day. But it’s also the most easily sacrificed.
Luckily, there is a way to get out the door in record time and have a delicious and healthy breakfast. It just takes a little effort and a bit of planning.
Get started with these seven recipes that will keep you full and feeling good every day of the week:
1. Monday: Overnight oats.
This brekkie will keep you feeling happy all morning. The oats are a rich source of protein, soluble fibre and magnesium while the yoghurt is packed with probiotics for healthy gut function.
Half a cup of rolled oats
Half a cup of grated apple
1 cup of passionfruit yoghurt
Mix all of the ingredients together in a small mason jar or bowl and leave it to soak overnight. Too easy.
Just as an FYI, this post is sponsored by Vaalia. But all opinions expressed by the author are 100 per cent authentic and written in their own words.
2. Tuesday: Healthy muffins.
These bad boys are best baked on a Sunday afternoon in preparation for the working week. They’re lower in sugar than your regular breakfast muffin and also full of fibre.
2 large eggs
150ml natural yoghurt
50ml coconut oil
100g apple sauce or puréed apples
1 ripe banana, mashed
4 tbsp honey or rice malt syrup
1 tsp vanilla extract
200g wholemeal flour
50g rolled oats, plus extra for sprinkling
1½ tsp baking powder
1½ tsp bicarbonate of soda
1½ tsp cinnamon
2 tbsp mixed seeds, such as pumpkin, sunflower and flaxseed
Pre-heat your oven to 180 degrees and line a 12-hole muffin tray with 12 large muffin cases. In a bowl mix all of the wet ingredients (eggs, yoghurt, oil, apple sauce, banana, honey and vanilla). Mix the remaining dry ingredients together in a separate bowl. Mix the wet and dry ingredients until smooth, but try not to over mix as this will make the muffins very dense.
Spoon the batter between the cases. Sprinkle the muffins with the extra oats and the seeds. Bake for 25-30 mins until golden and well risen, and a skewer inserted to the centre of a muffin comes out clean.
Remove from the oven, transfer to a wire rack and leave to cool. Store in a sealed container for up to three days.
3. Wednesday: Green smoothie.
The best way to get a serve of veggies in the morning is in delicious liquid form. You can’t even taste the spinach (packed with vitamin K, A and iron) over the banana and berries.
1 medium banana, previously peeled, frozen and quartered
1/2 cup mixed fresh berries
1 tbsp flaxseed meal
1/2 – 3/4 cup of milk of your choosing (cow, almond, coconut)
2 tbsp of natural yoghurt
2 cups fresh spinach
Throw everything in a blender and whizz until smooth.
4. Thursday: Bacon and egg cups.
Although I could never stick to an entirely sugarless existence, I Quit Sugar’s Sarah Wilson has some delicious breakfast options like these bacon and egg cups. These take about five minutes to prepare and you can do your makeup while they bake in the oven.