Five healthy breakfast suggestions

Breakfast is a chance to start the morning off right, with a delicious meal — preparing you to deal with whatever life throws your way during the day. Divya Jagasia, administrative dietician and author of Shoots and Tendrils blog, shares her tips and tricks for making quick and healthy breakfasts at home:

1. Nourish with grains

Get those whole grains and omega-3s into your diet  in the easiest possible way – via bircher muesli, also called overnight oats. Here’s what you’ll need:

Grains: rolled oats are traditional and perfectly satisfying, but why stop there? Try whole buckwheat, quinoa or millet flakes.
Nuts: go nuts with a tablespoon of chopped walnuts, almonds or any other nut you fancy.
Seeds: chia seeds adds omega-3 and thickens the mix nicely. Crushed flax seeds also offers these benefits.
Spices: cardamom pods freshly crushed add a beautiful floral note, and cinnamon is always a classic.
Liquid: some people soak muesli in milk, but soaking in juice also works. For 1/4 cup of grains, add 3/4 of a cup of liquid.
Fruit: grated apple is popular, but dried fruits such as cranberries and apricots are also fabulous.

2. Sip on a smoothie

Smoothies can be pureed right before you step out the door, or assembled in advance. Pop your smoothie ingredients in a container and stash  in the freezer. That way, all you need to do is pull it out of the freezer, add some liquid and whizz. A smoothie is a great way to stock up on the good stuff like chia seeds, flax seeds, rolled oats, nuts, yogurt and various fruits and vegetables. Play around and create your own favourite combinations. Try my recipe for this delicious chocolate smoothie.

3. Top-up on protein

Boiling a few eggs at the start of the week means you have an easy protein-rich snack on hand to eat on its own or atop a piece toast. Eggs aren’t the only way to get a protein kick in the morning. How about chipotle baked beans on toast? Or a breakfast burrito with beans wrapped in a tortilla. Hummus, made from chickpeas, on sourdough makes a delicious breakfast too.

4. Get some good bacteria

Probiotics are the bacteria found in yogurt, sauerkraut and kimchi, and are thought to be beneficial for digestion and aid with nutrient absorption. So, choose yogurt instead of milk and add some fruit and granola, or pile on spoonful of kimchi or sauerkraut on toast.

5. Make your own cereal or porridge

Make your own cereal with different grains. Buckwheat is a cholesterol-lowering, gluten-free grain that tastes fantastic with maple syrup and cinnamon and its crispiness can be enjoyed with milk, yogurt or as a topping for smoothies. Try out my recipe. Using different grains to make porridge can also make it more exciting. Try out a savoury Indian porridge that can be whipped up a day or two ahead.

Please contact your health professional or dietitian if you have any dietary questions or concerns. You’ve read our tips on creating a healthy breakfast, now lets hear yours. Tell us your go-to recipes in the comments below.