Breakfast can often be a tricky one, you're in a hurry, don't want to spend your morning in the kitchen and as a result you often end up walking out the door last minute with a coffee in hand to carry you through until lunch. Although according to research this isn't the most ideal start to the morning. Research has identified several risks associated with skipping breakfast:
- Impairing blood glucose control... This leads to a significant drop in blood sugar which often leads to an over consumption of high sugar foods
- Impairing concentration and decreased performance.
- Increased risk of weight gain and type 2 diabetes.
Whilst breakfast skipping won't have these affects on everyone it is essential to be aware that it can have this impact.
So to make your mornings a little bit easier, I have put together my top 5 breakfasts which won't break into your sleep time and will keep you fueled all the way until lunch.
1. Scrambled Eggs on Rye Toast.
Scrambled eggs take approximately 2 minutes (you can whip these up whilst the rye bread is in the toaster).
Simply crack 2 eggs into a bowl, add salt, pepper and some chilli flakes. Whisk until combined (20 seconds). Pour the eggs into hot greased pan and leave for 20 seconds before folding them into themselves to ensure creamy folded eggs. Keep folding them until cooked, once ready turn them out onto the toast and enjoy!
2. Grain-Free Bircher Museli
This recipe is prepared in 5 minutes the night before so there's really no excuse with this one. Find the recipe here.
3. Homemade granola, coconut yoghurt and berries
I always recommend ensuring that you're fully equipped with homemade granola. You can make a big batch and store it for a few weeks. Find my recipe here
4. Poachies, spinach and tomatoes
You absolutely can't go wrong with this one its 100% fool proof! Too many people tell me that they can't poach an egg. Well I'm about to let you into my secret. Boil the water until it's bubbling and then turn it down until there's no movement in the water but crack the egg(s) straight in. Leave them for 3-4 minutes (depending on how you like your yolks) before taking them out, draining them on some kitchen towel and adding to your spinach (wilted or raw) and tomatoes. You can also throw in an avocado if you have time (although this might break our 5 minute rule).
5. Quinoa porridge
You can of course substitute the quinoa for oats if you prefer. However, this porrige is fully loaded with healthy fats, protein and fibre to keep you fueled throughout the morning. Find the recipe here
There you have my top 5 simple and quick breakfasts... Enjoy and don't forget to tag me on Instagram in your breakfast creations @jennahopenutrition.