In the whirlwind of early mornings as we scramble to get ourselves and perhaps our kids out the door, breakfast often falls by the wayside.
It’s the sacrificial lamb of our daily routines, largely because of the universal mantra: “I’ll grab something later”. Yet, nutritionists and health experts constantly tout breakfast as the most important meal of the day.
How do we reconcile our time-crunched realities with the need to fuel our bodies properly?
The importance of breakfast lies in its definition – breaking the fast. After a night of sleep, our bodies are in dire need of replenishment to kick-start our metabolism and provide the energy needed for the day ahead.
Skipping this critical meal can lead to sluggishness, decreased concentration, and an irresistible urge to overeat later in the day. Instead of succumbing to the morning rush, here are some quick, easy and nutritious breakfast options that require minimal prep time and are perfect for on-the-go mornings.
Wondering which food will give you energy? Here’s some healthy breakfast recipes to boost your energy:
Overnight oats: Overnight oats are a game-changer for anyone who claims they don't have time for breakfast. Before you head to bed, mix rolled oats with milk (dairy or any plant-based alternative), a dollop of yoghurt, and some chia seeds in a jar.
Throw in some berries or slices of banana, and let it sit in the fridge overnight.
Protein-packed morning bites: Egg muffins are essentially mini frittatas that you can customise with your favourite ingredients. Whisk eggs with a splash of milk, season, and pour into muffin tins. Add chopped vegetables, cheese or even some cooked bacon or ham.
Bake and store in the fridge. In the morning, grab one or two, warm them up and you're good to go — a protein-rich breakfast in hand!
Smoothies: For those mornings when eating seems like too much effort, smoothies are your best friend. Blend your choice of fruits with spinach or kale, some yoghurt or milk, and a tablespoon of nut butter for added energy.
It’s a refreshing, nutrient-dense breakfast that you can sip on the way to school or work.
Avocado toast: Avocado toast continues to reign supreme as a quick, delicious, and nutritious breakfast option. Mash avocado onto whole-grain toast, and season with salt, pepper, and a squeeze of lemon.
For an added protein boost, top with a fried or boiled egg. It's a satisfying and energising meal that takes mere minutes to prepare.
Research has revealed that having quick and nutritious breakfast options readily available at home can significantly increase the likelihood of schoolchildren eating breakfast.
Porridge made from rolled oats: Opt for plain quick oats and add your choice of fruit to avoid added sugars commonly found in flavoured varieties.
Fresh fruits and raw nuts: A delightful and wholesome combination to power up your morning with a burst of natural goodness.
Breakfast salads: Elevate your morning meal by incorporating leftover veggies or fresh greens into your breakfast, providing a fibre boost to keep you feeling fuller and more satisfied for longer.
Chia pudding: Harness the nutritional benefits of chia seeds, packed with fibre, protein, and antioxidants. Create your own creamy chia pudding by mixing chia seeds with milk and letting it sit in the fridge overnight.
Customise with your favourite toppings for a delightful and Instagram-worthy breakfast treat.
Expert dietitian Shilpa S Baiju sheds light in a recent article by “HealthShots” on how these breakfast recipes contribute to boosting energy in many ways:
Complex carbohydrates: Whole wheat flour, and oats, are rich in complex carbohydrates, providing a steady release of energy over time.
Protein powerhouses: Ingredients such as green gram, eggs, and quinoa are excellent sources of protein, essential for sustaining energy levels and promoting muscle repair and growth.
Fibre-rich goodness: Many of the ingredients, including green peas, vegetables, and whole wheat flour, are high in dietary fibre, aiding digestion and regulating blood sugar levels to prevent energy spikes and crashes.
Healthy fats: Ingredients like coconut oil and ghee provide healthy fats, serving as a concentrated source of energy and facilitating the absorption of fat-soluble vitamins.
These breakfast dishes promise a sustained source of energy, keeping you fuelled and focused during the day.