Written by Jeanette Smith
If you’re on any kind of a health kick and you’re stuck for ideas as to what to have for breakfast, here’s my top 10.
I like to keep things simple, affordable and usually from items most people buy in their normal weekly shop.
I haven’t written them in any specific order.
1. Mashed banana on toast.
I use spelt bread to toast because it is very high in fibre, it doesn’t bloat me out the same as wheat bread and it’s full of vitamin B1, B2, B3 manganese, magnesium and protein.
Bananas are an excellent source of Vitamin C and B6, magnesium, fibre and potassium. check out…… for more information about the nutritional benifits of bananas.
In case you are not sure what these vitamins do:
- B1 & B2 play a role in cellular energy productioin, helping support the healthy functioning of the nervous system
- B3 helps with DNA repair and supports skin health
- B6 helps with making melatonin which assists in regulating your body clock and sleep
- Vitamin C is essential for the growth, development and repair of body tissue and also has many other health benefits.
- Potassium can help lower blood pressure
Eggs are well known for their health benefits. They are high in protein, phosphorus, selenium, folate, calcium, zinc and Vitamins A; B2; B5; B6; B12; D; E & K
More about Vitamins:
- Vitamin A helps with vision, the immune system, the reproductive system and helps the heart, lungs kidneys etc function properly
- B5 is essential for making blood cells and converting food into energy
- B12 helps keep the body’s nerve cells and blood cells healthy and helps make DNA
- Vitamin D also known as the Sunshine vitamin. We need this because it helps our system in regulating calcium and maintaining phosphorus levels in the blood. It is important in the healthy growth and development of our bones and teeth and can improve resistance to certain diseases.
- Vitamin E can help reduce free radical damage and slow the aging process of your cells
- Vitamin K plays a role in blood clotting, bone metabolism and regulating blood calcium levels.
Omelettes are so versatile, you can add anything and as many eggs as you want, depending on the size omelette you need.
My omelette was made with some chopped red pepper, a spring onion (scallion), chopped mushrooms, which I cooked off first in a little frylite. I beat one egg in a bowl with some salt and pepper then added in some diced cheese. I added the egg mix to the pan of veg and cooked on one side for a few minutes, then flipped it over and cooked the other side.
3. Breakfast wrap.
In the wrap we made: 1 egg, scrambled in a little butter, 3 rashers of streaky bacon and a little ketchup.
Although bacon has a bad rap for being unhealthy due to it being a processed food, it does have many health benifits and studies have shown that although bacon is high in saturated fat and cholestorol, these are not as harmful as previously beleived.
It is important, however, to keep the intake of processed foods to a minimum if you are on a health kick or have any health conditions and eating bacon to excess may be harmful. Remember to keep the diet balanced!
Some of the nutrients in bacon are:
- Vitamins B1; B2; B3; B5; B6; B12.
4. Pancakes (American style)
Super easy, cheap and versatile. And so much better for you than shop bought! Follow my recipe here.
5. Ham, egg and scallion on wholemeal bread
I mashed my egg with salt, pepper and salad cream (I’m not a mayo fan!). Slice of ham and a sprinkle of spring onions. Lush!
Not everyone’s cuppa tea. There’s a lot of options and varieties out there, but if you’re fussy like me, you can just make your own.
In my muesli I have:
- Rolled oats
- Wheet flakes
- Dried apricots
- Dried banana
- Sunflower seeds
You can literally have any combination of muesli type ingredients. Try adding nuts, almonds, coconut shavings, grated apple, etc.
I cook mine in water with a splash of skimmed milk. Topped either with a teaspoon of sugar, blueberries and honey or mixed dried fruit.
The man likes his cooked much thicker than mine. To me, it’s cement, but that’s the way he likes it. He cooks his using full fat milk, cinnamon and brown sugar.
When Ellie (our adorable student from Denmark) stayed with us, she would eat the oats in a bowl with milk or yoghurt, uncooked!!
So, each to their own 🙂
Porridge oats are a good healthy breakfast which contains soluble fiber, is rich in protein and helps lower cholesterol.
Porridge is also high in antioxidants and has an abundance of vitamins and minerals. It is one of the most nutrient dense foods available.
8. Light, vegetarian breakfast.
It’s not the full Irish, but a mini, vegetarian option. It’s probably my youngest lads favourite besides pancakes.
Scrambled eggs, beans and hash browns. Bloody lovely ❤
Although baked beans are a canned processed food, they still have their nutritional value. I’m sure you’ve heard the rhyme..”beans, beans are good for your heart…”
9. Weetabix with banana
Weetabix is a wholegrain cereal and full of fibre. Topped with a sliced banana which is full of vitamins and minerals, and skimmed milk.
You can add yoghurt and honey, top it with strawberries, blueberries, raspberries. As a kid I used to eat them like a biscuit with butter and jam on!
10. Boiled Egg with a slice of granary toast.
It needs no introduction!
We get our eggs from the chickens that live in our garden. Beautiful colour, fresh and 100% free range and organic. They eat the grass, bugs, and scraps of our leftovers. The difference in taste between these eggs and shop bought is unbelievable.