We’ve talked about the importance of a healthy breakfast in so many of our nutrition blog posts that we’ve decided to dedicate a whole post to it! ‘Breakfast’ literally means ‘break the fast.’ This is because you have been fasting all night and it’s very important to replenish your supply of glucose.  After an average of about 12 hours without food, your body is in the first stages of starvation by the morning. Although sounding a bit more dramatic than it necessarily is, this does highlight just how important it is to get some food into your system in the mornings.

You will benefits from a good breakfast in the following ways:

  • Your metabolism is jumpstarted
  • Boosts your energy levels
  • Increases your essential nutrients
  • Increases your fat burning ability
  • Helps to beat binging throughout the day
  • Improves your mood

With all these great benefits, we can’t think of a good excuse to be skipping breakfast. No matter how busy you are, it’s important to find some time to fuel your body for the day ahead of you. Here’s some quick and easy healthy breakfast recipes for you to try:

Avocado on toast

Courtesy of Channel4

Serves 4

Ingredients:

  • 2 avocados
  • 2-3 tbsp extra virgin olive oil
  • The juice of 1 lime
  • A little splash of Worcestershire sauce
  • 4 slices of sour dough/rye bread
  • Salt and pepper
  • Small bunch of basil, roughly chopped
  • 2 sweet tomatoes, roughly chopped

Method:

  1. Mash the avocado with a fork to a rough puree, adding the olive oil, lime juice, and Worcestershire sauce as you go. Season with salt and pepper to taste.
  2. Toast the bread, drizzle a little olive oil over each piece then spread over the avocados. Sprinkle with basil and the diced tomatoes.

 

Skinny Pepper, Tomato and Ham Omelette

Courtesy of BBC GoodFood

Serves 2

Ingredients:

  • 2 whole eggs and 3 egg whites
  • 1 tsp olive oil
  • 1 red pepper, deseeded and finely chopped
  • 2 spring onions, white and green parts kept separate and finely chopped
  • A few clices of wafer-thin, extra-lean ham shredded
  • 25g reduced-fat mature cheddar

Method:

  1. Mix the eggs and egg whites with some seasoning and set aside. Heat the oil in a medium non-stick frying pan and cook the pepper for 3-4 mins. Throw in the white parts of the spring onions and cook for 1 min more. Pour in the eggs and cook over a medium heat until almost completely set.
  2. Sprinkle on the ham and cheese and continue cooking until just set in the centre, or flash it under a hot grill if you like it more well done. Serve straight from the pan with the green part of the spring onion sprinkled on top.

 

Asparagus Soldiers with a Soft Boiled Egg

Courtesy of BBC GoodFood

Serves 1

Ingredients:

  • 1 tbsp olive oil
  • 50g fine dry breadcrumbs
  • pinch each chilli and paprika
  • 16-20 asparagus spears
  • 4 eggs

Method:

Heat the oil in a pan, add the breadcrumbs, then fry until crisp and golden. Season with the spices and flaky sea salt, then leave to cool. Cook the asparagus in a large pan of boiling salted water for 3-5 mins until tender. At the same time, boil the eggs for 3-4 mins. Put each egg in an egg cup on a plate. Drain the asparagus and divide between plates. Scatter over the crumbs and serve.

 

Cranberry and Raspberry Smoothie

Courtesy of BBC GoodFood

Serves 4

Ingredients:

  • 200ml cranberry juice
  • 175g frozen raspberries, defrosted
  • 100ml milk
  • 200ml natural yogurt
  • 1 tbsp caster sugar, or to taste
  • mint sprigs, to serve

Method:

  1. Place all the ingredients into a blender and pulse until smooth. Pour into glasses and serve topped with fresh mint.

 

Berry and Oat Porridge Recipe

Courtesy of Channel4

Serves 4

Ingredients

  • 115g porridge oats
  • 1 tbsp kefir natural yoghurt
  • 250ml natural yoghurt
  • 125g berries, such as raspberries, blueberries or blackberries

Method:

  1. Put the oats and kefir in a small saucepan. Add 750ml/26fl oz/3 cups water and leave to soak, covered, overnight at room temperature.
  2. Bring the soaked oats to a simmer over a medium heat, then reduce the heat to low and cook, stirring occasionally, for 10 minutes until soft and creamy. Remove from the heat.
  3. Mix in the yogurt and berries. If the mixture is too coarse, transfer it to a blender and blend for 1 minute until smooth. If using a blender with a plastic container, leave the porridge to cool completely before blending. Serve warm, reheating if necessary.

We hope these recipes have inspired you to start making breakfast your biggest priority in the mornings. For more recipes, top tips, expert advice and all the latest info and offers about our classes then sign up to our weekly newsletter to get all this straight to your inbox.