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Fast breakfast ideas to get your day off to a swift start

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How many times have you heard “Breakfast is the most important meal of the day”? Well, those health boffins have a point: Not only can eating breakfast boost your energy first thing in the morning, it can also aid concentration, help stabilise your weight, provide you with extra energy and lower your cholesterol levels.

Lack of time can be a big factor as to why so many people reach for the Pop Tarts, buttery toast or sugary cereal – but these foods will not fill you up for long, and you will be heading towards an energy slump. Skipping breakfast altogether will cause lack of energy and you may be more tempted to have a sugary snack mid- morning. So, if your mornings are a flurry of activity and time is limited, and then read on to discover some quick and healthy breakfast ideas that are sure to set you up for the day.

Blended Shake

Blend fruit in a food mixer. Blueberries are especially nutritious and are high in antioxidants. For a creamier option, add a scoop of ice cream, and for protein add a raw organic egg.  Whizz together for 30 seconds and you will have your breakfast in a glass that is full of nutrients and calories.

Bananas

Bananas are packed with tryptophan which can help stabilise your mood, and contains potassium, iron and fibre.  If you’re in a rush, just grab a banana for a healthy breakfast en route to work.

Cereal

Cereal is popular for many, but beware of the high salt, sugar, MSG, BHT, BHA and food dye content in some varieties.  Choose cereal such as porridge with a drizzle of honey or make your own muesli with 1/2 cup of rolled oats, bran, chopped nuts and dried fruit.  When choosing other cereals, try and opt for Organic brands such as Nature’s Path, Kashi brands or Annie’s Homegrown as they contain fruit juice or cane sugar rather than preservatives and additives.  If you require a cereal that is sugar, corn or gluten free, then try Arrowhead Mills which is puffed rice and top with bananas, nuts, dried fruit and a drizzle of maple syrup.

Hot Cereal

Below are five hot varieties of cereal, all nutritious and suitable for all the family.

Quinoa – Quinoa is gluten free and contains fibre, magnesium, protein, antioxidants and phytonutrients.  It is quick to cook and you can add fruit, honey or maple syrup to taste.

Rolled Oats – Rolled oats are low in calories and high in fibre.  Add jam, honey or maple syrup to flavour.

Rice – Rice cereal is great if you have ulcers, acid reflux or are gluten intolerant.  It is cheap to buy and quick to make.   Add cinnamon or fruit to serve.

Amaranth – Also gluten free and contains vitamins A, B6, K and C, Calcium, Iron, Potassium, Magnesium, Phosphorus and Copper and tastes great with vanilla almond milk.  However, if you suffer from rheumatoid arthritis, kidney disorders or gout then you should only eat Amaranth in small amounts due to it containing a lot of oxalic acid.

Grits – Grits contain high amounts of iron, folic acid, niacin and thiamine and is very tasty with butter and spices.

Breakfast bars

Breakfast bars are great if you are on the go, but make sure that you select raw bars containing dates, nuts, dried fruit and nutrients which will give you energy.

Yoghurt

Yoghurts contain probiotics and fibre which will aid a healthy digestive system and will also boost your immune system.   Add granola, flax seeds, nuts and fruit and avoid brands that contain lots of fructose corn syrup or aspartame.

Strawberry yogurt

Muffins

Avoid buying muffins already made, as they contain sweeteners, preservatives and additives.  Buy organic mix which you can add to flax seeds, fruits and nuts and make up a batch of muffins one evening, so you are prepared for the week ahead.

Eggs

Eggs can be used in a variety of ways and contain Vitamin D, Protein, nine Amino Acids, Choline and B12.  Boiled, scrambled, poached or even fried in Fry Light, eggs are a great way to start the day.

Toast and Almond Butter

Using wholegrain, pumpernickel or rye bread, toast a slice and spread on some Almond Butter and Jam, for a sweet but protein full breakfast.

Breakfast Platter

Add cheese, grapes, crackers, almonds and raisins for a protein laden platter, which will fill you until lunchtime.

As you can see, there are healthier alternatives to the usual sugary breakfast foods and these ideas can be just as quick. If you are a professional or a student, eating a well-balanced breakfast will see you through the morning and beyond!

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