I
t really is the most important meal of the day! Eating a good, healthy meal first thing in the morning is beneficial for the body, providing the fuel needed to kick-start your day as well as vitamins and minerals essential for a healthy body.
In today’s busy world breakfast is often overlooked in favour of a speedy caffeine hit, eating first thing in the morning can often feel like a challenge but this is usually a mindset issue, borne out of the routine of regularly reaching for the coffee rather than the cereal.
When thinking about what to have for
breakfast, for most of us it’s important that sustenance is quick and easy. With this in mind here are a few items that are essential for a healthy and varied breakfast menu:
Dried Fruit. 30g constitutes one of your recommended 5-a-day.
Porridge Oats. Oats are a good source of insoluble fibre and may help to reduce the amount of cholesterol in the blood. Oats also release energy slowly making you feel fuller for longer.
Muesli. Be careful here – some brands can have a higher sugar content than Frosties! Always read the nutritional label and go for a low sugar, low fat choice.
Dairy items such as skimmed or semi-skimmed milk and low fat natural yoghurt provide a good source of protein and calcium.
Eggs (not fried!). A good choice as part of a healthy balanced diet. They are a good source of protein, minerals and vitamins A, D and riboflavin.
Wholegrain bread. Wholemeal, wholegrain and brown bread contain B vitamins, vitamin E, fibre and a wide range of minerals.
With your cupboards (and fridge) stocked with these items you will have plenty of variety to make sure you don’t get bored and still maintain a healthy diet. Try some of these simple recipes:
THE PERFECT DATE AND BANANA PORRIDGE
A perfect winter breakfast choice. It is a myth that it takes hours to cook and some aren’t sure what the texture should be like (not soupy, but runny enough that it pours from the pan). Making porridge does not take much time at all and compared to ‘instant’ porridge available, is much more nutritious. Ideally you would soak the oats in water overnight and cook them for an hour, but you don’t have to. Always start with cold water, you can add boiling water later.
Serves 2
100g soft rolled (porridge) oats A generous pinch of salt 4 big fleshy fresh dates, chopped 1 organic ripe banana (organic bananas are ungassed, so ripen slower for a better taste)
Pouring cream or milk of choice, to serve Soft brown sugar, to taste as necessary
1 Put the oats in a saucepan with at least 250ml cold water. Place over high heat and bring to the boil.
2 Reduce the heat to low and simmer, then add about 375ml water (cold or boiling, depending whether you are in a hurry or not!).
3 Stir minimally and simmer very gently for about 5 minutes or until the texture is creamy, but not gluey. If you have pre-soaked the oats they should not take as long and stirring will make them gluey. Tip in a little hot water if it’s too thick.
4 Add the salt, dates and chopped banana and cook for 1 minute. Stir in a little cream and brown sugar, then serve hot.
TOP TIP
When choosing porridge oats, the best ones are soft and ideally rolled between stones
(these may be hard to find!).
If using dried dates, add to the oats at the start of the cooking.
Winter on the Farm Matthew Evans, Published by Murdoch Books
FOODLOVERMAGAZINE.COM | 15
January
must eat breakfast
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