Here’s food for thought: in 2013, the ABS released a survey showing that 10% of primary school-aged children did not eat breakfast, and this figure doubled in the secondary school years. According to Roy Morgan, this figure grows to 23% in adulthood. That’s nearly one in four of us skipping the most important meal of the day. Why is breakfast so important?
Firstly, a good breakfast sets you up for healthy habits throughout the day. If you are not half starved to death by lunch time, you’re likely to make better choices and snack less on sweet, sugary foods like biscuits and chocolate or refined carbohydrates such as pastries. On top of that, breakfast is an important opportunity to provide your body with satisfying, nutritious sustenance, such as low GI wholegrains like rye bread and oats. You can also opt for delicious savoury toppings like avocado, salmon and ricotta, or bananas, sultanas and berries if you have a sweet tooth. You also needn’t visit a café for an impressively luxurious breakfast. If you plan well enough, you can eat like royalty every single morning for just a few moments of your time.
1. Porridge with Banana, Sultanas and Blueberry Jam
Our convenience lifestyle has many downfalls, but one shining silver lining is microwaveable oats – two minutes gives you instant porridge! Life doesn’t get much easier. Oats are one of those amazingly simple foods that offer brilliant health benefits – they lower bad LDL cholesterol and improve blood pressure. While your oats are whizzing around, roughly chop a whole banana and add a snack-sized packet of sultanas. Find a good quality whole fruit jam –your favourite flavour will do fine, but a tablespoon of blueberry is our top pick. Swirl it around for a beautiful, colourful breakfast that will keep you swooning for hours.
2. Scrambled Eggs on Rye with Basil Pesto
Scrambling eggs need not be an arduous process. A knob or dash or oil or butter is all you need to lubricate your eggs as you gently break them up in the pan. Ensure they still look silky when you turn the heat off, and you can slide them straight onto some freshly toasted rye. Basil pesto is widely available in jars these days, but you can make your own with a food processor or mortar and pestle for just a few dollars, and the leftovers can go into a divine pasta or salad. Eggs are extremely satisfying and give you a filling protein boost. Balanced with the wholegrain carbs, this breakfast is fantastic for preventing mid-morning snacking habits.
3. Stewed Fruit with Cinnamon and Oats
The beauty of this big, bold breakfast is that you can prepare it the day before. Fruits such as apples, plums, peaches, apricot, rhubarb and berries can be cooked down with just a couple of spices to produce a rich, nutritious base. In the morning, warm a few scoops up in the microwave, and top it off with some oats and nuts. You can even add milk from an extra hearty serve. Combined, this is a nutrient-dense breakfast that offers natural sugars for energy, milk for calcium and B vitamins, and all that glorious fruit for glowing goodness.
4. Toasted Salmon, Avocado, Tomato and Cheese Sandwich
This might seem like a calorie-dense way to start the day, but it’s actually a decent balance of fatty acids, wholegrain carbs, protein and calcium to keep you full until lunch time. With just a few minutes to prepare and toast, you can pop it into a paper bag and eat on the run. Just don’t forget to take a napkin with you – this breakfast is notoriously messy!
5. Crepes with Warm Ricotta, Pistachios and Honey
This is another delight you can prepare earlier. Making crepes is an art form, but once you have the knack you’ll want to create all kinds of meals from them. This breakfast is so simple that you’ll barely skip a beat in the morning. Heat two or three crepes in the microwave, covered over so they don’t dry out. Place a small handful of pistachios into a pouch of cling foil, and smash a couple of times with a mallet. Meanwhile, gently warm a scoop of ricotta cheese. Once you’ve piled it up, drizzle some gorgeous Australian honey on top, and finish with some grated orange zest – even better, go for slices of orange. This breakfast is both refreshing and indulgent.