Start your day with these deliciously simple, feel-good breakfast recipes
Breakfast is one of my favourite meals of the day. While there are so many options available, it’s easy to fall into a dull routine, with a lacklustre, soggy and sugar-filled cereal. Of course, sometimes you really want a piece of toast to complement your morning brew, but when you have a busy day ahead of you – whether at work or the weekend – you need something to sustain you.
This month, we’re bringing you three simple, nutritious, yet delicious, recipes to try at home. You can prepare these ahead of time, or indulge in a slower morning. Whatever works for you. Go on, put the kettle on and start your morning the right way. Have a great day!
Smoky Scrambled Eggs
• 1 ½ bell peppers, chopped
• 1 small red onion
• 50g spinach leaves
• 3 medium eggs
• 1 tsp paprika
• 1 tbsp olive oil
• 2 slices of bread
• Salt and pepper
Optional: Add garlic and freshly chopped chillies for an extra kick!
Heat the oil in a medium-sized frying pan and cook the peppers and onion until soft. Add the paprika and any additional seasonings. Stir. Toast the bread.
To the pan, add the eggs and stir constantly for 30 seconds, mixing the eggs and vegetables. Continue stirring. When the eggs are fully cooked, spoon on to the toast. Season and serve immediately.
Nutritional therapist Beanie Robinson says, "This is a well-balanced, nutritious vegetarian breakfast. It includes all three macronutrients: protein, carbohydrates, and fats.
Ensure the ingredients are good quality to maximise the nutritional benefits; opt for a high fibre whole grain bread and organic free-range eggs. The spinach, red onion, and bell pepper will ensure a healthy dose of vitamins, minerals, fibre and antioxidants to kick off the day."
Spiced Apple Oats
• 50g organic rolled oats
• 125ml milk of choice
• 4 tbsp yoghurt (dairy-free optional)
• 2 small red apples, chopped
• 2 tsp maple syrup
• 3 tsp cinnamon
Optional: A dollop of peanut butter.
Combine the oats, milk, yoghurt and 3 tsp cinnamon in a bowl. Cover and chill overnight. In a medium-sized pan, add the chopped apples, cinnamon and maple syrup. Sauté until soft. Transfer to a bowl and cover, leave in the fridge overnight.
In the morning, spoon out the oat mixture into bowls. Add the apple and any additional toppings.
"Organic rolled oats are a fantastic source of soluble fibre that promotes gut health and motility. Apples are high in quercetin, a powerful antioxidant that helps strengthen the immune system," Beanie says.
"Adding cinnamon not only adds depth of flavour, but also acts as a blood sugar balancer. Swap peanut butter for almond butter, as it offers a higher amount of monounsaturated fats."
Vegan Banana Muffins
• 3 very ripe bananas
• 50g coconut oil
• 200g granulated sugar
• 250g all-purpose flour
• 1 tsp salt
• 1 tsp baking soda
Optional: 100g vegan chocolate chips, walnuts.
Preheat the oven to 180 degrees, gas mark 4. Line a 12-hole cake tin with paper cases, set aside. In a bowl, mash the bananas. Add the oil and sugar and combine until smooth. In a separate bowl, combine the flour, salt and baking soda. Add to the banana mixture, stirring gently. Once combined, if using, add the walnuts and chocolate chips.
Spoon the mixture into your lined cases, leaving some room for the cakes to rise. Bake for 25 minutes or until golden brown. Eat while warm with a cup of tea. Delicious.
"While delicious, I’d recommend these as a weekend treat, rather than an everyday breakfast. Bananas are rich in fibre, antioxidants, and potassium, which is essential to heart health. Ripe bananas are a healthy carbohydrate that provide a good supply of fruit sugar," explains Beanie.
"By switching a few ingredients you can enhance the nutritional value. Use an organic whole cane sugar, and almond flour, which offers more protein, healthy fats, and vitamin E."