Top sports dietitian and nutritionist Peta Carige knows the key to a good breakfast. Having worked with elite athletes (some of which are gold medal winning Olympians) she knows they best foods to fuel up with at the start of each day.
So, if you’re stuck in a breakfast rut, trying for a more nutritionally sound start to the day or simply want more energy, these are some of the best breakfasts to consider putting on your plate. The best bit? They’re high on the taste scale too.
“Oats made with water or milk with your favourite toppings are not only extremely comforting in winter but also extremely healthy. They are a great source of soluble fibre which is great for your bowels but also helps keep your cholesterol levels low. If you just can’t fathom having oats without brown sugar, try having half cinnamon and half brown sugar to reduce the quantity, or top with your favourite fruit, some coconut and seeds to make it even more filling.”
Overnight oats or a homemade version of bircher muesli
“Homemade bircher is the key to this breakfast as you can control what it is soaked in and mixed with. Uncooked oats that are soaked have the highest resistant starch levels of all of the oats which makes them the best choice to feed your gut microbiome. When you make them at home – soak them in your favourite milk or water and mix in fruit, yoghurt and nuts and seeds the next day.”
Rye toast with toppings
“Rye bread is the best combination of fibre but is naturally lower in gluten, so it suits more people’s digestive systems really well. For toppings aim to include at least one source of healthy fat such as avocado or peanut butter and one source of protein such as ricotta or smoked salmon.”
“Eggs are such a great breakfast for so many reasons. Firstly, they are high in protein so it will fill you up until lunch so there will be no excuses to have a break from your work for a snack. Also, eggs are a great way to hit your five serves of vegetables a day. Add into your omelette leftover vegetables form the night before or a handful of spinach and mushrooms.
“These are more of a summer breakfast but now is a great time to come up with your favourite flavour combinations. If you follow some basic guidelines, they are not only filling but extremely nutritious. Include the following: 1 serve of fruit (1/2 cup), 1 serve of vegetables (1/2 cup), a source of protein (nut butter, Greek yoghurt or handful of nuts), 1 tbsp fibre (psyllium husks, oats, LSA).
“A little time consuming, but the perfect way to increase your legume intake. Mix your favourite beans with passata and add your favourite vegetables and spices. Cook on low heat until well heated and infused with flavour. Serve on toast or pour into an ovenproof dish and add an egg to have a baked shakshuka.”
“This may sound odd, but a lot of us, especially when we are trying to eat healthy at nighttime, then struggle to include adequate wholegrains and therefore fibre in our diets. Quinoa is gluten-free, high in fibre and protein, so it makes for a filling breakfast. I cook the quinoa in advance for a couple of days then mix with Greek yoghurt, berries, and sprinkle with trail mix. It tastes like a crunchy bircher muesli and will keep you full for hours.”
“I hear the disbelief when reading this, but why can’t you add this to your rotation of breakfasts? Especially while we’re at home and not eating on the run. You can top your fruit toast with either a nut butter or ricotta and some extra fruit. This feels like you’ re eating such a treat, so it’s the perfect Friday Fun Breakfast.”
What are some your fave go-to breakfasts?