Healthy Breakfast Ideas You’ll Love

5 breakfasts to beat brain fog
These healthy breakfast ideas are packed with foods that focus on bloody sugar control. Perfect for the addressing the low energy and brain fog of midlife.

Nutty Granola

When it comes to healthy breakfast ideas, you can’t go past a nutty granola. This is a recipe created to help you stay focused. It tastes delicious too. Packed with nuts which are full of protein and healthy fats, this granola will help to keep your blood sugar levels nicely balanced until lunchtime.

Serving Size

Makes c14 x 50g portions

Ingredients

  • 100g oats
  • 140g almonds, chopped
  • 140g hazelnuts, chopped
  • (or  400g of raw mixed nuts )
  • 140g ground flax seed  (Linwoods do good flavours)
  • 100g coconut oil
  • 100g honey or maple syrup
  • 1/2 Tbsp cinnamon
  • 1 Tbsp vanilla extract  (Nielson-Massey at Waitrose is a good one)
  • Handful of mixed dried fruit, chopped (optional)

Method

Preheat oven to 180°c. In big bowl, combine oats, nuts and flaxseed.

  1. In a saucepan, blend together, oil, honey, and cinnamon and cook on low heat on the cooker until mixture starts bubbling.  Remove from the heat, add vanilla and stir. Pour over oat mixture and mix well.
  2. Thinly spread on baking sheet(s). Bake until golden approx 15 minutes. Keep an eye on the granola as it cooks as it can easily burn.  Cool thoroughly. Add the dried fruit if using. Store in an airtight container.
  3. To make the Almond and Seedy Granola – replace mixed nuts with 250g almonds and 150g mixed seeds

Home-Made Baked Beans

Cannellini beans are high in fibre and protein which both help to keep blood sugar levels balanced. And who doesn’t love baked beans! When it comes to healthy breakfast ideas, this is a hit with everyone.

Serving Size

Serves 2

Ingredients

  • Extra virgin olive oil
  • Half an onion, finely chopped
  • 1 clove of garlic, finely chopped
  • 1 tbsp tomato puree
  • Half tsp smoked paprika
  • Half tsp fresh sage leaves, chopped finely
  • 1 tsp coconut sugar (at Waitrose.com)
  • 1 tsp tamari soy sauce
  • 400g can cannellini beans, rinsed and drained
  • 200g passata
  • Handful of spinach leaves (optional)
  • Sea salt and freshly ground black pepper

Method

  1. Saute the onion and garlic in a tablespoon of olive oil until softened.  
  2. Add the tomato puree, paprika, sage, sugar and tamari soy sauce and simmer for a few minutes.  
  3. Add the beans and passata and continue to simmer until the liquid around the beans has reduced and thickened.  Season with salt and black pepper. Add the spinach and stir so that it wilts into the beans.

Berber Eggs

The rich tomato sauce provides fibre and the eggs are a great source of protein to balance blood sugar. Some of the best food to stay focused – the epitome of healthy breakfast ideas.

Serving Size

Serves 2

Ingredients

  • 1 red onion, finely chopped
  • Half red chilli, finely chopped
  • 2 garlic cloves, crushed
  • 400g can chopped tomatoes
  • 150g cherry tomatoes, halved
  • Half tsp smoked paprika
  • 4 eggs
  • 2 tbsp fresh coriander

Method

  1. Heat the frying pan and in a little oil sauté the onion, chilli and garlic for a few minutes.  Add the chopped tomatoes, paprika and a little water and cook for five minutes.
  2. Crack the eggs into the sauce, cover the pan with a lid and cook for approx. eight minutes, until the egg whites are set.  Scatter with coriander and serve immediately.

Green Smoothie Bowl

The avocado and spinach give you fibre for sugar balancing. Healthy breakfast ideas don’t come easier than this.

Serving Size

Serves 2

Ingredients

  • 1 frozen banana
  • Half a ripe avocado
  • Handful of spinach or kale
  • 250ml soya, coconut or almond milk (unsweetened)

Method

  1. Put the banana, avocado, greens and milk in a blender and blend on high speed until completely smooth.
  2. Pour the smoothie into a bowl and top with anything you fancy  – fresh fruit slices, berries, desiccated coconut, a swirl of nut butter etc. Be as inventive as you like.

Almond and Coconut Pancakes

Ground almonds give you good fats and protein, plus these pancakes are low in carbs so great for sugar balancing.

Serving Size

Serves 2 (2 pancakes each)

Ingredients

  • 2 tbsp ground almonds
  • 2 tbsp coconut flour
  • 2 eggs
  • 4 tbsp sparkling water
  • Pinch of salt
  • Coconut oil for cooking

Method

  1. Mix all ingredients together in a bowl until there are no lumps.  
  2. Heat a teaspoon of coconut oil in a frying pan.  Use a 1/4 cup measure to spoon mixture into the pan and look for bubbling or browning of the edges before flipping.  
  3. Serve with toppings of your choice.

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