Muesli, baked beans, veggie omelettes

Breakfast is definitely the best meal of the day (in my opinion, anyway). Not only does it provide fuel to power you through your morning and give you an opportunity to get in some essential nutrients – it can be healthy and taste delicious, too.

So, if you’re looking for ideas to kick-start your day in a nourishing way, here are my three favourite breakfast recipes that I have on high rotation.

1. Veggie omelette

Nothing beats lots of veggies, lean protein and a dose of wholegrains at breakfast time. This balanced meal helps you on your way to your five serves a day, is fibre-filled for a healthy gut and contains quality carbohydrates to keep you feeling full till lunchtime.

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1/2 punnet of cherry tomatoes, halved
  • 2 eggs, whisked
  • 1 zucchini, grated
  • 1 x slice wholemeal grainy bread
  • Sprinkle of low fat feta cheese

Method

1. Heat oil in a pan over a medium heat.

2. Add tomatoes and cook for a few minutes, until starting to blister.

3. Fold the zucchini through the eggs and pour mixture over tomatoes in the pan. Cook for a few minutes, using a flexible spatula to separate the edges of the omelette from the pan. Flip the omelette and cook for a further few minutes until the egg is cooked through.

4. Meanwhile, toast the bread.

5. Serve omelette sprinkled with feta cheese and toast.

2. Homemade muesli

For those mornings when you’re in a bit of a rush, having a healthy muesli in the pantry to grab and go is a life-saver. My muesli recipe combines the goodness of low GI carbs with heart-healthy fats, and when paired with a healthy yoghurt, gives you a boost of protein and a dose of bone-strengthening calcium, too.

Ingredients

  • 1 cup rolled oats (or quinoa flakes if you’re gluten free)
  • 1/2 cup shredded coconut
  • 1/4 cup raw almonds, roughly chopped
  • 1/4 cup raw macadamias, roughly chopped
  • 1/4 cup chia seeds
  • 1/4 cup pepitas
  • 1/4 cup sunflower seeds
  • 1/4 cup honey, melted
  • 1 tsp cinnamon
  • 1/2 tsp dried ginger
  • 1/2 tsp nutmeg

Method

1. Preheat oven to 180°C.

2. Combine all ingredients in a mixing bowl and divide over 2 lined baking trays. Bake for 15-18 minutes or until golden brown, tossing halfway. Watch carefully as it can burn quickly!

3. Allow to cool and store in an air-tight container.

4. When ready, serve with low fat milk or yoghurt.

3. Baked beans

Another option with convenience in mind, I love to make a batch of baked beans on the weekend for a quick and easy warm breakfast option on those cooler mornings. It’s seriously delicious – and super healthy as well. You see, legumes (read: beans, chickpeas, lentils) contain plant-based protein for muscle growth and repair, quality carbohydrates for long lasting energy and they count as veggies, too. Talk about a superfood!

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 brown onion, finely diced
  • 1 garlic clove, crushed
  • 1 x 200g punnet cherry tomatoes, halved
  • 1 x 400g tin crushed tomatoes
  • 1 x 400g tin bean mix, drained and rinsed
  • 1 zucchini, grated
  • 1 tablespoon dried mixed herbs
  • Freshly cracked black pepper, to taste

Method

1. Heat oil in a saucepan over a medium-high heat.

2. Sauté onion and garlic for 3-5 minutes or until softened.

3. Add cherry tomatoes, crushed tomatoes, bean mix, zucchini, mixed herbs and pepper and cook for 15 minutes, stirring occasionally.

4. Allow to cool slightly and then store covered in the refrigerator.

5. When ready, re-heat baked beans in the microwave or on the stove and serve with poached or boiled eggs.

Melissa Meier is a Sydney-based Accredited Practising Dietitian. You can follow her @honest_nutrition.

For more like this, these are Melissa’s three favourite anti-inflammatory recipes. Plus, the foods she’ll never buy from the supermarket.

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