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5 simple and nutritious breakfast ideas

24 May 2013 5:24 PM - Easy, delicious and healthy
Poached eggs with mushrooms
Blueberry and cacao smoothie
Home-made muesli in the making

Are you in a breakfast rut?  Same thing every day....coffee and a cigarette, toast and vegemite, cornflakes or even nothing at all?

One of the key areas I work on with my naturopathic clients is their diet. 

I believe a healthy diet is fundamental to good health in pretty much every aspect...better energy, weight management, sleep, ability to cope with stress, mood and the list goes on.  And if you saw my 10 reasons for eating breakfast, you’ll know why I think breakfast is an important meal.

Having a bunch of "go to" suggestions to fall back on, play with and make your own will help to make breakfast an enjoyable part of your day as well as ensuring you are getting the nutrients and fuel you need to help your body hum.

  • Muesli - It's so easy to make your own.  Mix up your choice of oats, amaranth, rice puffs, millet, barley or any other grain then add in a little sweetness with some dried fruit (sultanas, raisins, cranberries, goji etc), perhaps some coconut and don't forget the nuts and seeds (my favourites are chopped almonds with pumpkin seeds and sunflower seeds).  It takes about 10 minutes to make up enough to last for a week or more and it will be much lower in sugar than many of the packaged versions (and probably cheaper too).  Add your choice of liquid (dairy, soy, goat, almond, rice milk etc or juice) perhaps with some plain yoghurt and fresh fruit (banana or berries are a favourite) or ground flax seed and you have an awesome, nutrient rich meal to fuel you for the morning.  You can make your muesli "bircher-style" by adding your liquid the night before.  Soaking your muesli in this way makes it a bit easier to eat and digest.

  • Smoothies - these are my breakfast of choice when I am in a rush. I will whip one up and take it with me.  You can't go wrong really, just blend up whatever you like.  In a blender, combine your fruit of choice (for example banana, mango, pineapple, strawberries, blueberries - I keep some in the freezer) with some liquid of your choice (water, juice, milk, soy, almond milk, coconut water etc).  I often add half an avocado for extra creaminess, plain yoghurt, some chia seeds for fibre, raw cacao and protein powder for an extra protein boost.  Play around with the quantities and ingredients to suit your taste and what you have in the fridge/pantry.

  • Porridge – nothing like it on a cold winter’s morning.  You can whip up a bowl of porridge in a few minutes.  It can be as basic as oats and water in a saucepan and take it from there.  I often toss in some berries, banana or prunes.  I then serve it with yoghurt, a drizzle of honey, a sprinkle of cinnamon or nutmeg and some chopped nuts or coconut.  For some variety, try making porridge with quinoa flakes or buckwheat groats or a mix of grains.

  • Toast – The denser or heavier the bread the more likely it is to be higher in fibre and lower in “unnecessary extras” so choose  a wholegrain with seeds or a good quality sourdough or rye.  Then add a nutrient-rich topping.  For example, avocado and tomato, goat’s cheese or ricotta, peanut butter (the 100% peanuts variety without extra salt or sugar), other nut butters (almond, cashew etc), tahina or instead of sugar-laden jam, try fresh fruit.  The list is long and just requires a little imagination.

  • Eggs- definitely a weekend favourite.  I like mine poached (or scrambled for an occasional treat) with your vegetable of choice e.g. tomato, mushroom or spinach or maybe baked beans.  If you like bacon, save it for once in a while as it doesn’t have many redeeming nutritional qualities.

So, there really is no excuse for being stuck in a “breakfast rut” or resorting to packaged cereal full of sugar and not much else.  Play around with these ideas, get creative and your body will thank you.

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If you need individualised help to get a healthier diet happening, call me for a naturopathic appointment on 03 9620 9503 or CONTACT ME NOW.

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In good health,

Kaye Wright
Naturopath
Melbourne CBD

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