By Rebecca Duckworth

Do you skip breakfast? Many people completely skip breakfast and don’t eat until later in the day, some simply eat a small amount and then take on the endless tasks for the day whilst feeling low in energy, miserable and hungry. You do not have to starve, deprive yourself, feel irritable, be hungry, exhausted or unhappy. You can love food, feel great and enjoy healthy breakfasts. Forget the tiring idea of cutting calories for your dream body – this is not the answer.  This leads to health problems on top of increasing cravings and binges later in the day. Instead of setting yourself up for the constant cycle of diets and frustration, start to truly prioritise your health and good nutrition, and then the body composition goals will happen the more consistent you are with food and exercise. The body needs fuel, the body needs energy, and the body needs good food.

There are so many ideas these days for quick breakfasts, breakfasts to prepare the night before, breakfasts that will give you energy and breakfasts that will taste delicious. It all comes down to your taste, time and effort.

(By the way, if you have ever had difficulty with eating right,
you can use these 3 secrets that will get you started!)

Benefits of Breakfast

• More energy
• Boost mood
• A better metabolism
• Balance blood sugar
• Can improve sleep
• Improve digestion and elimination
• Help with body re-composition and fitness goals
• Perfect pre-workout fuel
• Satiety

Here are 9 healthy breakfasts to give you a boost of energy to start the day.

1. Banana and Mango Smoothie – This is a super quick healthy tasty breakfast! Add at least 3 bananas to a blender with a handful of fresh or frozen mango chunks and blend until smooth. Add a little water if you don’t want it too thick.
2. Banana, Pineapple, Kale and Chia Seed Smoothie – This is a smoothie with more nutrition pow! Add at least 3 bananas to a blender with a handful of fresh pineapple chopped into chunks, then a handful of kale and 1 tbsp of chia seeds. Add a little water if you desire. Blend until smooth and enjoy!
3. Banana Ice Cream – Enjoy a delicious creamy healthy bowl of ice cream for breakfast. Check out these 5 Healthy Ice Cream Recipes.
4. Bircher Muesli - This recipe requires a little preparation in advance. Be sure to do so the night before to allow the ingredients to combine together to give a chewy and creamy delicious breakfast. This is perfect for those who have no time to prepare in the morning. Get the recipe here.
   

   

5. Overnight Oats – Another breakfast that can be prepared the night before to save you time in the morning. The night before, mix together 2/3 cup dairy-free milk (almond, oat, rice or coconut), 1/2 cup rolled oats, 1/2 cup coconut yoghurt and a pinch of cinnamon, and seal in an airtight container. Refrigerate the mixture overnight (they will be ready in about 3 hours, but overnight is best). In the morning you can add fresh berries and honey or top it off with a handful of nuts and sliced banana. Try any fruit toppings you desire!
6. Choco-Easy Porridge – This is perfect for those who want more rich flavours to start the day whilst not having to cook on a stove. Add 1 cup of oats to a bowl. Add 1 to 2 tbsp of carob powder or raw cacao powder to the oats and mix together. Optional: add 1 tbsp flaxseed or chia seeds. Pour water over the oats, ensure it covers the oats. It’s best to add more than less, as too little will leave the oats dry. Just don’t have the oats drowning! (Use cold or hot water, either work well). Stir together until well combined. Leave to soak for 10 to 20 minutes (best to prepare first thing before getting ready for the day). Once soaked add preferred toppings such as fresh fruit and honey or maple syrup. Enjoy!
7. Fruit Platter – For a really easy breakfast put together a mix of fresh fruits. Eat until you are full and satisfied, as simply eating a bowl of berries will not fill the gap for long enough even though they are nutritious. Example fruits: banana, mango, pineapple, papaya, oranges, berries, nectarines and peaches.
8. Plum and Berry Baked Oats – For a hearty and healthy breakfast with time on your hands these baked oats will hit the spot. Preheat the oven to 200 °C (~390 °F). Add 1 cup of oats to an oven safe bowl and sprinkle cinnamon and mixed spice over the top. Pour enough water over the oats to cover and then stir to combine everything together. Make sure there are no big lumps. Add ½ tsp baking powder and mix. Slice 2 to 3 plums and add on top of the oats with a handful of berries, such as blackberries. Place the bowl of oats in the oven and cook for 20 minutes. Once cooked, remove and set aside to cool. Drizzle honey or maple syrup over the top if you desire. Once cooled slightly, dig in and enjoy!