We’ve all heard that breakfast is the most important meal of the day. A breakfast that is healthy and filling means you’re less likely to eat a morning snack that’s laden with either sugar or salt. But if you’re like most people, you don’t have much time in the morning to prepare your breakfast before you walk out the door. Here are some quick and easy recipes to put up your sleeve for those busy weekday mornings.
What is a Superfood?
A superfood is a term used in food marketing to describe mostly plant-based foods that are densely packed with vitamins and minerals. Although they have no set criteria or their own food group, they have a number of nutrients in common including antioxidants and fibre. Antioxidants are great for protecting your cells from free radicals, playing a role in protecting you from cancer and coronary heart disease. Fibre helps with digestion and is thought to lower the risk of heart disease, stroke and bowel cancer. Like everything, superfoods should be eaten as part of a healthy, balanced diet.
Superfood Breakfast Recipes
Here’s our list of 8 quick and easy superfood breakfast ideas.
#1 Savoury Breakfast Muffins
1 medium zucchini, grated
1 medium carrot, grated
1/4 cup peas
1/4 cup corn
1 cup cheddar cheese, grated
½ cup milk
¼ cup plain Greek yoghurt
¼ cup olive oil
2 eggs
2 cups plain wholemeal flour
3 tsp baking powder
Preheat the oven to 180C / 350F. Squeeze the juice out of the grated zucchini and carrot and place the zucchini and carrots into a bowl. Add the peas and sweetcorn followed by the cheese, milk, yogurt, olive oil and egg and stir until combined.
Mix the flour and baking powder together then slowly add to the wet ingredients. Fold in gently, until just combined.
Grease a 12 hole muffin tray then spoon the mixture equally. Bake for 20-25 mins.
#2 Pesto Bowl
Pesto isn’t your standard breakfast fare but this recipe will hit the spot.
1 ½ cups cooked quinoa
⅓ cup pesto
2 eggs, soft boiled
100g mushrooms, sliced
½ cup cherry tomatoes
½ cup rocket
1 tsp oil
Use a rice cooker to cook quinoa in water or vegetable stock.
Prepare the vegetables while the eggs are soft-boiling. Heat oil in a pan until hot then add sliced mushrooms and cook until browned, about 3-5 minutes. Add tomatoes (and additional vegetables) and cook stirring until soft.
When quinoa is cooked, combine the quinoa and pesto until well mixed, season with salt and pepper. Add the rocket and toss.
Top with mushroom, tomatoes, avocado, and any additional vegetables you enjoy. Remove the eggs from their shells, slice in half and place on top of the vegetables.
#3 Breakfast Smoothie Bowls
Some of the most colourful breakfast options are smoothie bowls. The rainbow breakfast usually contains a smoothie topped with fruit, nuts, grains or seeds and finished with a drizzle of honey.
Choc, Peanut Butter, Banana Bowl
Smoothie - Blend almond milk, frozen banana, peanut butter, and honey
Toppings - Fresh sliced banana, peanuts, cocoa nibs, and granola.
Strawberry Banana Smoothie Bowl
Smoothie - Frozen banana, 1 ½ cups strawberries, ½ cup unsweetened coconut milk
Toppings - Fresh strawberries, fresh sliced banana, chia seeds
#4 Overnight Oats with Blueberries
If you’re someone who likes to get organised the night before, overnight oats are the perfect breakfast option.
½ cup old-fashioned rolled oats
½ cup water
Pinch of salt
½ cup blueberries or mixed berries, fresh or frozen
2 tablespoons Greek yogurt
1 teaspoons honey
1 tablespoon toasted chopped nuts (any kind)
Combine oats, water, Greek yogurt, berries and salt in a jar or bowl. Cover and refrigerate overnight.
On a cold morning, warm the oats in the microwave if you prefer, otherwise they’re ready to top and eat cold.
To finish off, top with a handful of blueberries and sprinkle with mixed roasted nuts.
#5 Homemade Bircher Muesli
Bircher muesli is the Swiss version of overnight oats. The wet muesli is usually eaten once the ingredients have soaked in the wet ingredients - usually nut milk, juice or yogurt.
Bircher Muesli with Apple
⅓ cup oats
1 tablespoon raisins or sultanas
¼ teaspoon ground cinnamon
1 tablespoon almond or peanut butter
2 tablespoons applesauce
⅓ cup nut milk, plus extra to serve
1 medium Granny Smith apple
Combine oats, raisins, cinnamon, nut butter and applesauce then add the milk and stir. Grate half an apple and stir into the oats and refrigerate for at least half an hour or up to a few days.
When you’re ready to eat, top with half an apple finely chopped, a few chopped almonds or pecans and a drizzle of honey.
Bircher Muesli with Pear
100g oats
2 tablespoon chia seeds
1 tablespoon pumpkin seeds
350 mL milk, any type
maple syrup
1 dash of all-natural vanilla extract
1 lemon
2 ripe pears
1 pinch of ground cinnamon
1 small handful of dried cherries or cranberries
The night before, put the oats, chia seeds and pumpkin seeds into a bowl or container, pour over the milk, and add the maple syrup, vanilla and a squeeze of lemon juice. Mix well, then cover and pop into the fridge overnight.
In the morning, chop the pears into little chunks, sprinkle over the cinnamon and add the sour cherries. Either layer them up with the oats and seeds in a glass or bowl, or just run out of the door with everything in a little container.
#6 Homemade Cocoa Pops
This recipe is sure to stop the sweet tooth cravings without overindulging early in the morning.
100g coconut oil
200g honey
100g cocoa powder
850g buckwheat
150g cacao nibs
Preheat the oven to 180C. Line two large baking trays with baking paper. In a large microwaveable bowl, melt the coconut oil with the honey, cocoa powder and a pinch of sea salt. Stir in the buckwheat, covering well with the chocolate mixture.
Spread the mixture onto the baking trays and bake for 15 mins, stirring halfway, then mix in the cacao nibs. Allow to cool. Store in an airtight container for up to one month.
#7 Black Bean and Egg Breakfast Bowl
You can’t go past eggs for breakfast. Packed with vitamins, nutrients and a good source of protein to keep you feeling satisfied for longer. They’re perfect for curbing the hot breakfast cravings. If you want to avoid carbs like toast, combine your eggs with avocado and black beans in a bowl.
2 tablespoons olive oil
2 eggs, beaten
Half tin black beans, drained and rinsed
½ avocado, peeled and sliced
¼ cup salsa
salt and ground black pepper to taste
Heat olive oil in a small pan over medium heat. Add eggs and stir for 3-5 minutes until set. Place black beans in a bowl and heat in the microwave until warm, about 1 minute.
Divide warmed black beans between two bowls. Top each bowl with scrambled eggs, avocado, and salsa. Season with salt and black pepper.
#8 Breakfast or Brunch Tacos
When you have a little more time on the weekends to prepare a late breakfast or brunch, a soft taco is a welcome change to the mid-week cereal. This recipe will feed a family of four (or store in an airtight container and eat again the following day.
Salsa
1 large tomato, diced
3 tablespoon diced red onion
3 tablespoon chopped coriander, optional
½ chilli thinly sliced, optional
1 garlic clove, minced
juice from ½ lime
¼ teaspoon sea salt
Tacos
1 green capsicum, diced
3 spring onions, chopped
6 eggs, beaten
2 cups rocket or spinach, chopped
sea salt and freshly ground black pepper
8 tortillas
1 avocado, sliced
lime wedges
To make the salsa, combine the tomato, onion, coriander, chili, garlic, lime juice and salt in a small bowl. Set aside.
In a small nonstick pan, heat a drizzle of olive oil over medium heat. Add the capsicum, spring onions and a pinch of salt and pepper and sauté until lightly browned, about 5 minutes. Place a large spoonful of the salsa into the pepper mixture and stir. Remove from the heat and set aside.
Brush the pan lightly with olive oil and bring to medium heat. Add the eggs, let them cook for a few seconds and then stir. Add the green pepper mixture to the eggs. Continue to stir and scramble the eggs until just set. Remove the pan from the heat and stir in the rocket and half of the extra coriander.
Assemble the tacos with the egg mixture, a scoop of salsa, the remaining coriander and a few slices of avocado. Finish with a squeeze of lime and a pinch of salt and pepper.
Healthy Breakfast Food Additions
Here’s a list of 6 healthy add-ons you can easily incorporate into your breakfast routine.
Berries
Berries contain flavonoids which can lower the risk of a heart attack. The following berries have been identified as superfoods - acai berries, blueberries, raspberries, cherries, cranberries and goji berries. Including berries in your breakfast is a great way to get a serving of fibre and a dose of antioxidants, manganese and vitamin K. Goji berries contain vitamin C and E. Acai berries contain amino acids and have more antioxidants than blueberries.
Chia Seeds
The word chia translates to strength in Mexican, meaning these tiny black or white seeds are big on energy. The unprocessed wholegrain food can be sprinkled on cereals, added to smoothie bowls, shakes, yoghurt and included in baked goods.
Two tablespoons of chia seeds contain 4g of protein, 12g carbohydrates, 11g fibre, 9g fat, as well as vitamins and minerals including calcium and omega-3. Chia seeds have more antioxidant benefits than blueberries.
Nuts
Nuts are one of the best plant-based sources of protein. While most nuts are fairly high in fat, it’s mainly monounsaturated and polyunsaturated fatty acids compared to saturated fats. Different nuts have different benefits. Almonds are rich in calcium, potassium and phosphorus. Cashews are also high in potassium, magnesium and phosphorus. Peanuts contain polyphenols, antioxidants, flavonoids, and amino acids.
Greek Yoghurt
Yoghurt is a popular breakfast food and can be used in many different dishes. Greek yoghurt has plenty of probiotics, the healthy bacteria that boosts the immune system and gut function. Yogurt is an ideal replacement for milk because it has a much higher dose of protein needed to build strong muscles, bones, skin and cartilage.
Green Tea
If you’re looking for a drink to wash down your breakfast, you can’t go past a cup of green tea. It’s packed with antioxidants and polyphenols that help reduce the risk of cancer and inflammation. Green tea also contains catechins to prevent cell damage. Even though green tea contains less caffeine than coffee, there’s still enough to improve brain function.
Oats
Oats are the main ingredient in muesli, porridge or homemade granola. They can reduce blood sugar levels, reduce the risk of heart disease and can help you lose weight. With more protein and fats than other grains, oats also have plenty of vitamins, minerals and antioxidant plant compounds.
FAQs About Breakfast Foods
Check out some common questions around how to keep your breakfast healthy.
What Is the Healthiest Breakfast You Can Eat on the Way to Work?
If you can get organised the night before, there are plenty of healthy options available to you. You don’t need to resort to cold toast or the unhealthy option of a drive-thru breakfast muffin. Smoothies can be quickly blended and poured into a spill-proof cup. Some blenders have a cup that’s suitable to take with you. A smoothie bowl might not look insta worthy once you have carried it to work in a container but it will still be a nutritious, enjoyable breakfast.
If you prefer cereal, pour it into a container rather than a bowl and eat it when you arrive at work. If you have a bircher muesli or overnight oats, it’s ready to eat and there’s no need to raid the milk in the work fridge.
If you have some spare time on the weekend to prepare breakfasts for the week ahead, you could bake some savoury muffins, individually wrap and freeze them. The night before, take one out of the freezer to defrost then microwave to heat.
What’s an Ideal Breakfast?
There are plenty of ideal breakfasts, much of it comes down to personal choice. You might prefer an oat-based breakfast over eggs. If you like to fit in some vegetables and fruit with breakfast, you might opt for a smoothie. For those people who are physically active in their job, a fruit or milk smoothie may not be enough to see them through to lunch so they choose a protein. Other people don’t like to eat much at breakfast and will make a choice that feels light.
What Foods Should You Eat for Breakfast?
People often choose foods that are high in sugar for breakfast. Try to steer clear of most commercial breakfast cereals as they usually have a high sugar content.
Why Is Breakfast Considered so Important?
Breakfast has been referred to as the most important meal of the day for good reason. Skipping breakfast or eating one that has poor nutritional value could be harming your health. Breakfast gets its name because you’re breaking your nightly fast. Your body hasn’t eaten anything for eight or more hours and it’s in need of food so you can have a productive day ahead.
By eating breakfast you’re restoring your energy levels that have been depleted overnight and giving your metabolism a kick-start for the day.
Helps control weight. Eating a healthy breakfast means you’re less likely to snack on foods that are high in fat or sugar throughout the day.
If you skip breakfast, chances are your brain won’t be as sharp. Just like all parts of your body, your brain needs energy to function efficiently. By eating breakfast, you’re more likely to be able to concentrate, stay on task and perform better mentally.
Provides nutrients that you may not eat later in the day. Most breakfast choices are high in calcium, iron, vitamin B and fibre.