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Quick no-added sugar breakfasts

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Breakfast. Dubbed the most important meal of the day!

And rightly so. Following sleep, breaking the overnight fast with foods that will nourish, not punish, the body is important. Not doing so can impact performance, mood, and cravings for unhelpful food or drink. And poor breakfast choices day in and day out can lead to an overall decline in health.

Our bodies, you see, need appropriate fuel to get through and recover from the stresses of each day. Equipping the body to do this starts with a nourishing breakfast.

What, then, is a good brekkie?

For years we’ve been lead to believe a meal laden with added sugars and heavily processed flours is healthy. Damon’s first breakfast was full with the sweet stuff.

Yet what we need is a nutrient-dense, whole food breakfast, aiming for a mix of fibre, protein and healthy fats. Aim to get some fruit or veg in there as well, and you’re setting yourself up for the best possible start.

Most of us are too pressed for time in the morning to concoct anything elaborate in the kitchen. So, here are some ideas for quick-fix breakfasts with something to please all dietary tastes and preferences, each without a trace of added sugar.

Quick-fix breakfasts to fuel your day!
Old mate avocado
Enjoy avocado on a slice of good quality wholegrain sourdough or sweet potato toast (trust us. It’s a thing) with a squeeze of lemon, a little salt and pepper and a sprinkle of pumpkin seeds.

Build your own porridge
Leave the pre-flavoured sachet of quick oats behind. Instead enjoy a porridge made from plain whole oats, buckwheat, quinoa or a low GI rice, cooked with a little warming spice, such as cinnamon, clove, and ground ginger. Stir through your choice of unsweetened milk – such as dairy, coconut or oat – and serve with some seeds, chopped nuts, coconut chips, plain yoghurt, and fresh, seasonal fruit.

Quinoa porridge with nuts and fresh fruit. Source: VegKitchen
Quinoa porridge with nuts and fresh fruit. Source: VegKitchen

Chia pudding
Stir chia seeds with some spices such as cinnamon and vanilla, along with your milk of choice in a large jar (or similar lidded container). The chia to liquid ratio is approximately 2 tablespoons for 1/2 cup of milk – increase accordingly to make big batches in advance for multiple brekkies.

After 10 minutes, you will get an idea if you have an okay ratio. Otherwise, add more chia to thicken or liquid to loosen. Let the pudding set overnight, and serve with fresh fruit. Pop individual serves into smaller jars for brekkie-on-the-go!

Tip: if you don’t like the texture of chia pudding, blend it to make a creamy mousse!

Yoghurt with yummies
Replace fruit flavoured yoghurt with plain dairy or coconut yoghurt and add cinnamon, vanilla, nuts and fresh fruit for a delicious and nutritious start to the day.

Egg-cellent eggs
Eggs are super versatile. Scramble some eggs with pesto, fresh chopped tomato, and dark leafy greens. Or poach and serve with leafy greens, sliced avocado, some fresh herbs, and smoked salmon. Add a drizzle of olive oil and a sprinkle of seeds or dukkah. Other recipes to try include our pink eggs or frittata.

Poached eggs, avocado, salmon and greens. Source: Shutterstock
Poached eggs, avocado, salmon and greens. Source: Shutterstock

Last night’s leftovers
We aren’t talking about the final slice of meat lovers pizza here! But if you don’t feel like ‘typical’ breakfast foods, enjoy last night’s healthy leftovers such as veggie soup, grilled chicken and veg, ‘Shepard’s’ pie, or another nutritious meal. Who says you can’t have dinner for breakfast?

Be prepared and make breakfast in advance
If you run short on time in the morning, either the night before or on a Sunday afternoon create breakfast in advance for you to grab ‘n’ go or to have prepared a base for a quick-to-assemble meal. Think:

Pancakes made with buckwheat, almond or coconut flour 
Serve gently re-warmed or chilled, with fresh fruit, seeds, 100% nut butter, and/or plain yoghurt for a sweet take. For savoury, think with smoked fish, berries & ricotta, or (if you have an extra 10 minutes) asparagus, edamame, and poached eggs.

Quinoa, chia and coconut bircher
Serve with fresh fruit, seeds, and plain yoghurt.

Zucchini or pumpkin loafs
Serve with 100% nut butter, cream cheese, or avocado.

Frittata or egg muffins
Serve gently re-warmed or chilled, with leafy greens like fresh rocket or spinach

Start your day well!
Go on – do your body and brain a favour, and start the day right!

By Angela Johnson (BHSc Nut. Med.)

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