great breakfast ideas easy healthy recipes

by eatwoo.com 9 August 2019, 17:18 1.6k Views

great breakfast ideas easy healthy recipes

Breakfast is often called the most important meal of the day. Starting your day with a great breakfast ideas easy healthy recipes you need enough energy for your days. Explore loads of brilliant breakfast ideas here Find healthy breakfast recipes, and more!

Big breakfast bowl

Big-breakfast-bowl

There’s not a lot of time in the morning to whip up a gourmet breakfast, so this is quite simply an everyday option, filled with superfoods, that will take just five minutes to prepare. It’s a perfect balance of slow-burning carbs, lean protein and ‘healthy’ fats, plus you’ll fuel up with all the goodness of two serves of vegetables before you’ve even started your day!

everyday option • dairy free • vegetarian • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free

PREP TIME: 3 MINUTES

COOKING TIME: 2 MINUTES
SERVES 1

1 teaspoon extra virgin olive oil

2 free-range eggs

1 piece of grainy bread, toasted

½ cup (75 g) cherry tomatoes, chopped (or 1 large tomato, chopped)

1 handful of spinach leaves

¼ avocado

1 tablespoon pepitas (pumpkin seeds) or sunflower seeds

1 teaspoon balsamic glaze (see tip)

Preheat a frying pan to medium–high heat and add the olive oil. Whisk the eggs in bowl, add to the pan with a pinch of salt and stir until scrambled.

Arrange the eggs with the remaining ingredients in a bowl and drizzle with the balsamic glaze to serve.

Tips

•If you have other vegetables in the fridge—such as mushrooms, asparagus, baked vegies or even cucumber—use them up and get creative. Once you get into a habit of eating vegies for breakfast, and you realise how good it makes you feel, it soon feels normal to eat a salad to start the day.

•Balsamic glaze is made from balsamic vinegar, sweetened and cooked until it’s reduced to a thick syrup. If you can’t find it in the supermarket, make your own or just use balsamic vinegar and a little honey instead.

•Use gluten-free bread if you want to make this gluten free. Swap the eggs for tofu to make it vegan.

Chocolate chia pudding

Chocolate-chia-pudding

I won’t lie to you: chocolate is my favourite food so chocolate for breakfast is my idea of fun. Luckily, this is a seriously good-for-you breakfast or snack. It’s delicious and loaded with fibre.

everyday option • gluten free • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free

PREP TIME: 5 MINS

SETTING TIME: 2+ HOURS
SERVES 1

3½ tablespoons chia seeds

1 cup (250 ml) milk

2 tablespoons cacao powder

1½ tablespoons maple syrup

1 teaspoon vanilla essence

1/8 teaspoon salt

Put all of the ingredients in a jar or container with a lid and shake to combine.

Refrigerate until set, ideally overnight.

Tips

•You can prepare this chocolate chia pudding ahead of time, keep it in the fridge and take it to work easily.

•Play around by adding other flavours you love, such as peanut butter, mashed banana or cinnamon. I love dairy but use a nut milk to make it dairy free or vegan if that feels good!

•Maple syrup is a natural sugar source, but let’s be real: it’s still sugar. That doesn’t mean it’s ‘bad’ for you or should be banned from your diet (you really can eat everything in moderation, pinky promise) but this recipe isn’t ‘sugar-free’ as some people might claim. #keepitreal Either way, enjoy it wholeheartedly.

Energy-boosting green smoothie

A delicious snack or light breakfast, this power smoothie is beautifully balanced and filling. I’m kind of obsessed, in a healthy way.

everyday option • gluten free • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly

PREP TIME: 5 MINUTES
SERVES 1

1 cup (45 g) baby spinach leaves

1 cup (250 ml) milk

1 tablespoon 100% nut butter

1 frozen banana

1 fresh medjool date, pitted

½ cup ice cubes

Combine all of the ingredients in a blender and blitz for 30 seconds or until it has a creamy texture.

Tips

•Use the milk that makes you feel good, whether that’s full-fat or low-fat dairy or nut milks to make it dairy free or vegan.

•Be sure to peel and slice your banana before freezing so you don’t break your blender.

•If your machine can’t chop ice, simply add a few cubes before you drink it.

Lyndi’s healthy home-made muesli

You’ll be surprised how quick and easy it is to make your own breakfast cereal (and how good it will make your house smell). This muesli will keep in the fridge for up to a month. Freeze some if you have extra. Serve with Greek-style yoghurt and fresh fruit. Play around with the flavours. You can add coconut flakes, chia seeds or cinnamon and use apricots or raisins instead of dates.

everyday option • dairy free • vegan • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly

PREP TIME: 5 MINUTES
COOKING TIME: 35 MINUTES
MAKES 1.5 KG (3 LB 5 OZ); SERVES 30 (ABOUT 1/3 cup)

1½ cups (750 g) rolled (porridge) oats

2 cups chopped nuts (such as 1 cup almonds, ½ cup crushed peanuts and ½ cup cashews)

2 cups mixed seeds (such as 1 cup sunflower seeds + 1 cup pepitas)

3 tablespoons maple syrup

3 tablespoons extra virgin olive oil

1 cup (160 g) chopped pitted dates

Preheat the oven to 180°C (350°F). Line two or three large baking trays with baking paper.

Mix together the oats, nuts and seeds in a large bowl. Slowly drizzle some of the maple syrup and olive oil into the mix and stir. Season with a pinch of salt. Repeat this process until the mixture is evenly (and lightly) coated.

Spread the mixture on lined baking trays and bake for 30–35 minutes until golden brown and toasted. You may want to stir the muesli halfway through the cooking time to ensure even toasting.

Remove from the oven and allow the muesli to cool on the trays. Add the dates and store in an airtight container.

Tips

•This muesli won’t taste sweet or hold together in clusters like store-bought varieties.

•I buy a packet of mixed seeds and nuts.

•If you’re gluten intolerant, buy certified gluten-free oats. Not all oats are gluten free.

•When grocery shopping, check the three Cs: if a breakfast cereal says ‘crispy’, ‘crunchy’ or ‘clusters’, it’s a dead giveaway that the cereal has quite a bit of sugar and fat added to give it the crunchy texture. Solution? Check the ingredients list or make your own.

Tight-on-time toast, four ways

Who really has loads of time in the morning? Toast is perfectly nutritious, especially with some satiating toppings. Of all breads, I love wholegrain and brown the most, particularly if it’s sourdough. The darker the colour and the grainier the texture, the better.

everyday option • vegetarian • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly

PREP TIME: 5 MINUTES
COOKING TIME: 5 MINUTES
SERVES 1

1 slice wholegrain sourdough bread

AVO CUDDLE TO FEEL FETA

¼ avocado

1 tablespoon crumbled feta cheese

1 pinch of dried chilli flakes

RICOTTA HONEY

¼ cup (60 g) fresh ricotta cheese

1 teaspoon honey, or balsamic glaze

2–3 strawberries, sliced (optional)

GO BANANAS, GO NUTS, GO CRAZY!

1 tablespoon nut butter

½ banana, sliced

½ teaspoon ground cinnamon

HUMMUS FETA

2 tablespoons hummus

1 tablespoon crumbled feta cheese

1 pinch of dried chilli flakes

Toast the bread in your toaster or under the grill (broiler) in the oven. Pile on the toppings of your choice and serve.

Tips

•Serve your toast with vegies, such as a punnet of cherry tomatoes, a handful of baby spinach or some sautéed mushrooms.

•Adding fresh fruit is lovely. Add sliced strawberries in early summer or slices of persimmon in autumn.

•Sourdough is the least processed type of bread, containing few ingredients and lots of fibre.

•If you’re using a packaged bread, check the ingredients list to be sure there isn’t added sugar. Many breads have added sugar, which is confusing and unnecessary.

•Use gluten-free toast if you want to make it gluten free. Some of the options are also nut free and dairy free.

Get-up-and-go overnight oats

Get-up-and-go-overnight-oats

This is a great basic recipe because it’s so simple: it means you can truly listen to your hunger, as this pot of goodness can be taken with you to be eaten when your hunger grows. Make a whole batch of these oat pots so you’ve got some delicious healthy meals ready ahead of a busy week.

everyday option • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free

PREP TIME: 5 MINUTES (PLUS OVERNIGHT SOAKING)
SERVES 1

1/3 cup (80 ml) milk

1/3 cup (95 g) Greek-style yoghurt

1/3 cup (35 g) rolled (porridge) oats

2 teaspoons honey

1 teaspoon natural vanilla extract

2 tablespoons mixed seeds, such as linseeds (flaxseeds), sunflower seeds, pepitas (pumpkin seeds) and chia seeds

1/3 cup (45 g) frozen berries (optional)

Stir together the milk, yoghurt, oats, honey, vanilla and mixed seeds in a jar. Top with the frozen berries (if using) and let it soak in the fridge for at least 3 hours or preferably overnight.

Tips

•You can experiment and swap the honey for half a shredded apple or 1 tablespoon of raisins or currants, add a handful of chopped nuts or play around and add different seasonal fruit. If you don’t have frozen fruit, fresh chopped or a bit of dried fruit is great.

•Look for a Greek-style yoghurt with probiotics.

•Use certified gluten-free oats if you need to make it gluten free and nut milk or coconut yoghurt to make it dairy free and vegan.

Berry good breakfast bowl

Berry-good-breakfast-bowl

Oats, berries and Greek-style yoghurt are three everyday superfoods. Combined with the longlasting energy from banana and the calcium and protein from the milk, this is one super healthy way to start your day. Don’t have much time in the morning? Serve this as a smoothie instead. Kids will think it’s a strawberry thickshake!

everyday option • vegetarian • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free

PREP TIME: 5 MINUTES
SERVES 1

¼ cup (25 g) rolled (porridge) oats

½ cup (125 ml) milk

1 frozen banana

½ cup (70 g) frozen berries

1/3 cup (95 g) Greek-style yoghurt

1 medjool date, pitted

Combine all of the ingredients in a blender and blitz for 1 minute or until the texture is creamy. Pour into a bowl to serve.

Tips

•Top with a handful of frozen berries.

•Use certified gluten-free oats if you need to make it gluten free and nut milk or coconut yoghurt to make it dairy free and vegan.

Goldilocks’s favourite power porridge

Warm, comforting and oh so good for you, this nourishing porridge is Goldilocks approved because it’s beautifully balanced and tastes just right. It’s fibre-rich and protein-packed to keep you satisfied for longer, your gut healthy and your cravings at bay. You can’t help but feel good when you start your day with this recipe.

everyday option • vegetarian • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free

PREP TIME: 2 MINUTES
COOKING TIME: 5 MINUTES
SERVES 1

1/3 cup (35 g) rolled (porridge) oats

½ cup (125 ml) milk

1 tablespoon chia seeds

1 tablespoon of pepitas (pumpkin seeds), sunflower seeds or linseeds (flaxseeds)

½ teaspoon vanilla extract

¼ teaspoon ground cinnamon

Put all of the ingredients in a small saucepan with 1/3 cup (80 ml) of water and bring it to the boil. Stir over medium heat for 5 minutes, until the oats are creamy.

Transfer to a small bowl to serve.

Tips

•Serve with 1 teaspoon of nut butter, diced dates or ½ a banana and some seeds.

•Use certified gluten-free oats if you need to make it gluten free and milk alternative or coconut yoghurt to make it dairy free and vegan.

Post-bender booster green juice

This is my go-to juice that I have pretty much every morning after I exercise, but it’s also perfect the day after (or before) drinking alcohol, to boost your nutrient levels and balance out the bender.

everyday option • gluten free • dairy free • vegetarian • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free

Put all of the ingredients into a juicer or blender and process for 1 minute or until combined. If using a blender, strain into a glass to serve.

PREP TIME: 10 MINUTES
SERVES: 1

1 cucumber

½ lemon, peeled

1 cup (45 g) baby spinach leaves

1 cup water

1 teaspoon honey or maple syrup

1 cm (3/8 inch) piece of ginger, peeled

¼ cup (5 g) fresh mint leaves

1 green apple

Tips

•Use maple syrup instead of honey to make a vegan option.

•Got coconut water? Swap the water and honey for one cup of coconut water.

•I don’t own a juicer, so I blend the ingredients and strain through a coffee plunger, a sieve or muslin (cheesecloth). It works a treat!

•If you love the pulp, there is no need to strain this.

Easy like a Sunday morning eggs

These delicious baked eggs (based on the traditional shakshuka) are a family favourite, and a fantastic way to get another serve of vegies into your day. You don’t have to leave this dish for breakfasts only: I love it at dinner time too. Serve it straight from the skillet or frying pan for that extra ‘wow’ factor.

everyday option • dairy free • vegetarian • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free

PREP TIME: 5 MINUTES
COOKING TIME: 20 MINUTES
SERVES 4

1 tablespoon extra virgin olive oil

1 small brown onion, finely chopped

two 400 g (14 oz) tins chopped tomatoes

1 tablespoon tomato paste

3 garlic cloves, crushed

2 teaspoons ground cumin

½ teaspoon dried chilli flakes

½ teaspoon salt

4 free-range eggs

4 slices grainy sourdough bread

2 tablespoons chopped parsley, to serve

Heat the olive oil in a large frying pan over medium heat. Add the onion and cook for 5 minutes or until soft.

Add the tomatoes, tomato paste, garlic, cumin, chilli flakes and salt. Add a little water if it becomes too thick. Cook for 10 minutes.

Make little wells in the tomato mixture and break the eggs into the wells. Cover the pan with a lid and simmer for 5 minutes until the egg whites are cooked but the yolks are still soft.

Meanwhile, toast the bread.

To serve, scatter the parsley over the top and scoop the eggs and tomato mixture out of the pan onto the toast.

Tips

•If you love this recipe but don’t have time on weekdays, you can make lots of the tomato sauce (up to the second step) and store the mixture in the fridge or freezer. Then simply heat it in the frying pan in the morning and add the eggs. This is a great breakfast if you like to go camping.

•If you love mushrooms, add a cup of chopped mushrooms with the tomatoes. Like it hot? Add an extra ½ teaspoon of chilli flakes for a delicious warm heat.

•Use gluten-free toast if you want to make it gluten free.

Natural chocolate protein bar

Natural-chocolate-protein-bar

I wouldn’t recommend this for breakfast; it’s more of a mid-morning snack. I’m not a fan of protein powders, as they are often so processed they no longer resemble the food they are made from. If you’re like me and want a ‘real food’ option for a protein bar, these are great. Pack a bar in your lunchbox for a high-protein boost.

everyday option • dairy free • vegan • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly

PREP TIME: 5 MINUTES
SERVES 5

½ cup (50 g) rolled (porridge) oats

½ cup (80 g) almonds, skin on

2 tablespoons cacao powder

¼ cup (40 g) chia seeds

¼ teaspoon salt

6 fresh dates, pitted

2 tablespoons water

Line an 11 x 21 cm (4¼ x 8¼ inch) loaf tin with baking paper and set aside.

Put all of the ingredients in a food processor. Blitz until roughly chopped, then spread the mixture in the prepared tin. Press down firmly on the mixture and refrigerate for 20 minutes.

Slice crossways into 4 cm (1½ inch) wide bars.

Tips

•With more than 6 g (1/4 oz) of natural plant-based protein per serve, plus a whopping amount of gut-friendly fibre, these bars are a fantastic option for a healthy snack after exercise, when you get hungry in the afternoon or for kids as a nutritious after-school snack.

•Use gluten-free oats if you’re allergic or intolerant.

•Add a drizzle of maple syrup if you want it a little sweeter.