Breakfast is the most important meal of the day. Eating a nutritious breakfast sets the tone for a day of healthy eating. Starting the day off right by making healthy choices decreases your overall calorie intake as your blood sugar levels are maintained and you won’t be binge-eating later in the day. If you don’t eat in the morning, your body won’t get the energy needed for the day which affects concentration, mood and weight management.
The point of breakfast is to break the overnight fasting period (“break-fast”). This recharges your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day. A healthy breakfast every morning promotes weight maintenance and weight loss and kick starts your metabolism. By taking the time each morning to prepare and eat a healthy meal you won’t be grabbing at unhealthy snacks and fast foods at the convenience store or fall asleep at your desk.
Below are five tasty, easy and budget friendly breakfast bowls to kickstart your day.
Savoury Breakfast Bowl
Recipe by Tessa Purdon
Servings: 1 | Preparation time: 20 min | Low carb/Banting
3 eggs -whisked
3 rashers streaky bacon
1 cup cooked quinoa
1 can cream-style sweetcorn
1 Tbsp butter
1 – 2 tsp finely chopped chives
1 handful shaved Parmesan cheese
Salt and pepper to taste
Cook the bacon until crispy and chop up roughly.
Heat the butter in a medium sauce pan. On a low to medium heat, add the eggs and stir continuously. Once the eggs begin to thicken and coagulate, add the sweetcorn and stir some more. Stir through the cooked quinoa and remove from the heat.
Season with salt and pepper and transfer eggs to a serving bowl. Top with bacon bits, Parmesan cheese and chopped chives.
Quinoa Breakfast Bowl
Recipe by Heinstirred
Servings: 1 | Preparation time: 25 min | Vegan
1/2 cup uncooked quinoa
1 cup frozen berries of your choice
1 whole banana
1 Tbsp peanut butter (optional)
1 cup milk (use vegan milk for a vegan bowl)
1 Tbsp cacao
Pinch of salt
For serving: seeds and nuts coconut flakes berries
Cook quinoa as per packet instructions.
Place the fruit, milk, cacao and salt in a blender and blend well.
Combine the blend mix with the cooked quinoa and serve with seeds, nuts, coconut and berries.
Hummus Breakfast Bowl
Recipe by Budget Bytes
Servings: 1 | Preparation time: 25 min | Vegetarian | Make with leftovers
1 cup cooked rice
4-5 frozen broccoli florets
1 large egg, soft boiled or fried
2 Tbsp hummus
Pinch of salt and pepper
Pinch of sesame seeds
Sriracha to taste
Soft boil or fry one egg, leaving the yolk runny to provide extra “sauce” for the bowl.
While the egg is cooking, add the pre-cooked rice and broccoli florets to a bowl. Microwave on high for one minute, or until the rice is hot and the florets are warmed through.
Add the hummus, cooked egg, and a pinch of salt and pepper to the bowl with the rice and broccoli. Drizzle with sriracha and sprinkle sesame seeds over top. Enjoy!
Banana Coconut Baked Oatmeal
Recipe by Budget Bytes
Servings: 6 | Preparation time: 50 min | Vegetarian
1.5 cups mashed ripe bananas (2-3 large bananas or 3-4 smaller bananas)
1 large egg
¼ cup brown sugar
½ tsp vanilla
½ tsp nutmeg
1 tsp baking powder
½ tsp salt
⅓ cup unsweetened shredded coconut
1 can coconut milk
3 cups old-fashioned rolled oats
Preheat the oven to 200 degrees. Coat the inside of a casserole dish with non-stick spray.
In a large bowl, whisk together the mashed bananas, egg, brown sugar, vanilla, nutmeg, baking powder, salt, and shredded coconut until evenly combined. Add the coconut milk and whisk until smooth again. Add the rolled oats and stir with a spoon until combined.
Pour the oat mixture into the prepared casserole dish and bake, uncovered, for 45 minutes. Serve warm or refrigerate until ready to eat. Pairs well with cold milk poured over top.
Smoky White Bean Shakshuka
Recipe by Budget Bytes
Servings: 4 | Preparation time: 20 min | Vegetarian | Family size
2 Tbsp olive oil
4 cloves garlic
1 yellow onion
1 can whole peeled tomatoes
½ Tbsp smoked paprika
1 tsp ground cumin
½ tsp dried oregano
⅛ tsp red pepper flakes
Freshly cracked pepper
¼ tsp salt, or to taste
1 can cannellini beans
4 large eggs
Handful fresh parsley, chopped
60g feta, crumbled
Mince the garlic and finely dice the onion. Cook both in a large deep skillet with olive oil over medium heat until the onions are soft and transparent (about 5 minutes).
Add the canned tomatoes and their juices, crushing the tomatoes with your hands as you add them to the skillet. Add the smoked paprika, cumin, oregano, red pepper flakes, and some freshly cracked pepper as well. Stir to combine.
Allow the sauce to come to a simmer. Let the sauce simmer, stirring occasionally, for 5-7 minutes, or until it has thickened slightly. Add ¼ tsp salt, then taste the sauce and adjust the salt or other spices to your liking.
Drain the white beans, add them to the skillet, then stir to combine. Allow the skillet to return to a simmer. Simmer for 2-3 minutes more.
Crack four eggs into the skillet, then place a lid on top and let them simmer for 5 minutes, or until the whites are set but the yolks are still soft. Top the skillet with the crumbled feta and chopped parsley.