A while back I posted a list of ideas for healthy sweet breakfasts (read here) and then completely to post this sister-post. I think it is by now certainly time to post this long over due content! This list of suggestions is great if you fancy something savoury rather than sweet. These ideas provide different nutritional benefits so if using them to create a meal plan for the week, remember that variety is key! Obviously there are many other healthy, savoury options but these are my top 5 and the ones which I personally have most often.
• Also, a new smoothie recipe will be coming tomorrow, thought I’d take a break from smoothies today! Here’s one from the archives if you’re currently in the mood for one – it’s a refresher smoothie (recipe here). •
Now, let’s get back to breakfast.
Here is the list:
1. Omelette (2 or 3 eggs)
A plain omelette seasoned only with black pepper is an option, but why not spice it up by adding a variety of herbs /or cayenne pepper (I LOVE this stuff for adding a spicy kick to foods) /or chilli powder etc. Add these ingredients to the egg as you whisk it up.
Also, add a little ground turmeric which will enhance the yellow colour of the egg but, more importantly, is a great spice that has surprisingly bountiful health benefits including its anti-flammitory properties and being a powerful antioxidant.
As for fillings, red pepper, sliced courgettes, finely chopped onions, half cherry tomatoes, low-salt cheese, spinach, parma ham, turkey bacon, and kale are all possible options.
Here are some combinations to try:
- tomato, parma ham, and cheese
- spinach, tomato, basil, and mozzarella
- red pepper, spinach and turkey bacon
- courgettes, mushrooms and red peppers (as seen in the picture below)
Serve with salad leaves /or rocket or on its own.
Nutrition: This breakfast provides a source of protein from the egg (filling too depending on your choice), benefits from spices, if used, and vitamins from the fillings.
2. Wholemeal toast (2 slices)
- Avocado (spread a ripe avocado over the toast for a butter-like topping that is full of nutrients)
- Scrambled egg and smoked salmon or flaked smoked mackerel (a breakfast classic!)
- Low-fat cream cheese
- Sliced tomatoes and a twist of cracked black pepper (a refreshing topping)
- A poached egg (as seen in the photo below)
Or you could use a wholemeal pitta bread if desired.
Nutrition: Wholemeal bread provides a source of fibre while the toppings provide protein, and various nutrients such as omega 3 (salmon) or vitamin E (avocado).
3. Cottage cheese
If in a hurry this requires least preparation and no cooking.
Eat this with:
- chopped fresh tomatoes
- fresh finely chopped chives
Nutrition: Cottage cheese is a good low-fat source of protein and is much healthier than hard full-fat cheese. Adding fruit or vegetables adds a source of vitamins
4. A ‘grill-up’’
This is a healthy alternative to a ‘fry-up’ which is grilled rather than fried (obviously), and has healthier substitutes.
Try a combination of grilled turkey bacon (a leaner and healthier alternative to pork bacon), tomatoes, mushrooms and a scrambled egg. If vegetarian, substitute a vegetarian sausage for the bacon. You could also add sweet potato and / or reduced-salt baked beans.
Nutrition: This option provides a protein-rich breakfast.
Make with just oats and water for a simple healthy breakfast or, alternatively, do what the Romans did (trust me, I have a history degree(!)), and season with herbs.
Nutrition: Oats are a great source of slow-release energy and help to lower cholesterol making them a great way to start your day.
Have a great day,