Healthy Breakfast Options

Healthy Breakfast Options

We all know that breakfast is the most important meal of the day.   Unfortunately my mornings are all about a crasy rush to get everyone ready and out of the door on time.  Beautifully presented eggs benedict and fancy chia seed puddings just never seem to happen.

I have 5 min in the house, eat in the car or when I get to work.  My morning meal has to be quick, easy to prepare and easy to pack.

My dieting attempts, however, taught me, that having a blueberry muffin and a latte for breakfast will not count as one of five a day.  The cost will quickly add up to hundreds of pounds.  Even quicker, the calories will add up to a pound or two of extra weight a month.  This is definitely something I cannot easily afford.

Below are a few healthy breakfast options that have become my favourite.  They are easy to grab on the go and take very little time to prepare.

Ryvita Crackers with Cheese

115 Calories in 2 Crackers with 1 Babybel

Ryvita Crispbread

Ryvita crackers are made using wholegrain rye flower.  Rye flower is naturally high in fibre and rich in nutrients like magnesium, zinc and iron.  The crackers taste surprisingly great.  They are crunchy, crispy and come in a variety of flavours like Pumpkin Seeds & Oats, Sunflower Seeds & Oats and my personal favourite, the Fruit Crunch Crispbread.

Ryvita is also available in Ryvita Thins.  These taste good too, but perhaps, as an alternative to crisps, rather than a substitute for toast.

Kefir Smoothie

175 Calories per Large Glass

Kefir Smoothie

Kefir smoothie is probably the healthiest breakfast option you can think of.    It is the most potent probiotic, by far superior then yoghurt and is full of healthy bacteria and nutrients. It is recommended for diabetes, osteoporosis, IBS sufferers and even those who are lactose intolerant.  Each 175 gram serving provides about 20% of your recommended daily calcium intake and 10.5 grams of protein, helping you feel fuller for longer.  Drink it on an empty stomach and it will look after your gut for ours.

Ready made Kefir can be purchased from large supermarkets and health shops.  On its own you may find it a little tart, but banana tends to complement kefir really well. 

My favourite combination is kefir, banana and strawberry, but any frozen or fresh berries work just as well.  I find kefir smoothie a great help if I try to cut back on sugar in my diet.  Add a little honey in the beginning but gradually you will get used to the natural kefir taste.

Overnight Oats with Dates and Coconut Milk

210 Calories per Portion

Overnight Oats

Oats are one of the favourite healthy foods.  Super foods come and go, but oats remain the old time favourite healthy breakfast option.  Oats are rich in a specific type of fiber called beta-glucan.  It helps lower bad cholesterol, stabilises blood sugar levels and even enhances your immune response to disease and infection.

Whoever discovered that soaking oats in a generous amount of milk overnight makes them creamy and simply delicious deserves a medal.  All you need to do is mix the oats with your choice of dried or frozen fruit, berries and add a generous amount of liquid.  Let the oats soak overnight or at least for a few hours. 

There are dozens of topping combinations you can try out, berries and nuts, coco and chia seeds, or even peanut butter to name a few.  My favourite is the overnight oats soaked in coconut milk with some chopped dates or frozen raspberries.


Nataile Gardner

Easy recipes, healthy eating and fitness tips from a working mum of three on a quest for perfection.

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