Good health begins with breakfast.
Our energy levels, mood, concentration, memory, and sleep are all affected by what we eat in the morning (Breakfast).
But studies show that our breakfast choices can have long-term health benefits, too: risks of obesity, heart disease, high blood pressure, and diabetes can all be reduced and our life expectancy increased by the simple act of eating breakfast. What we eat, however, is crucial.
There’s no better way to start your day than with a balanced, nutritious breakfast packed with natural superfoods.
These are foods that are nutrient-dense, with vitamins and minerals for the perfect functioning of our bodies.
About 60 per cent should be carbohydrates for sustained energy; another 25 per cent should comprise healthy fats for great skin and to help fuel low-impact exercise such as walking; the other 15 per cent should be protein for building and repairing muscle.
Our bodies are hungry after the night’s fast, and a good breakfast provides us with nourishment, making us feel great and helping us look amazing.
It also keeps us fuller for longer, so we make better choices about what to snack on and what to eat for lunch.
Research has also revealed how unwise it is to go without breakfast: people who skip the morning meal end up craving carbohydrates and consuming more sweets and sugary drinks and less vegetables and fruit. The effects on your health soon add up.
But the best thing is that, no matter how busy you are, eating a superfood breakfast every day is easy. When you know how…
A Superfood Breakfast Every Day of the Week
If you’re one of those 25 per cent of people who spend less than a minute on breakfast, this article will revolutionize your life.
That’s because the recipes have been compiled with busy, modern lifestyles in mind…
For when you have just two minutes to prepare ahead…
Just as tasting incredible and being jam-pressed with goodness, medium-term oats require only minutes to assemble. Simply leave them overnight to do their thing in the refrigerator and they’re ready to eat (or take with you) the following day.
For chilling at the weekend…
When time isn’t an issue, breakfast can provide the chance to relax and enjoy something that little bit special. Recipes that fit the bill for a leisurely Saturday or Sunday morning include these sweetcorn and chickpea fritters and the blueberry oat pancakes.
For when you have to fly, breakfast in hand…
We all have days when we’re in a total dash, which is why throughout the article you’ll find recipes flagged with the Good to Go symbol. These are breakfasts you can take with you, whether it’s something you’ve made in advance like a breakfast bar or a smoothie you’ve rustled up at the last minute.
Whichever you choose, you can be safe in the knowledge that breakfast will be super healthy, really tasty, and guaranteed to do you good.
For feeding a young family…
Where little ones are concerned, breakfast can be a trial, but no child could resist the pretty colours and fruity taste of the parfaits Rice & Edamame Protein pot, smoothies, and smoothie bowls, which are like healthy versions of ice creams.
Let them decorate the tops themselves with their favourite superfood ingredients.
Ingredients to Have at the Ready
Frozen fruit, nut milks, and a limited selection of sprouted seeds are all available in the shops, but they’re so much better prepared at home. One ingredient you won’t track down, however, is chia jam, but this superfood staple couldn’t be easier to make.
Sprouted seeds & grains (Breakfast)
When seeds and grains are left to sprout, their nutrient content skyrockets.
1 Put the seeds or grains in a bowl or jar, cover with double the volume of filtered water, add a pinch of salt, and leave to soak at room temperature overnight.
2 In the morning, rinse well and drain, then transfer to a jar and place in daylight at room temperature, but out of direct sunshine.
Rinse and drain twice a day. The sprouts are ready when they’re as long as their source. This takes 12 hours to four days. They keep for 2–3 days in an airtight container in the fridge.
These are the perfect way to chill your smoothies and smoothie bowls.
1 Line a baking sheet with baking parchment and place the prepared fruit in a single layer on top.
Berries can be frozen whole, but larger fruit should be peeled and cut into slices.
The great thing is that you can include fruit like strawberries and melon, which don’t generally freeze well but, because you’ll be whizzing them up in a processor, it doesn’t matter.
2 Once frozen hard, transfer the fruit to sealable sandwich bags, label, and freeze for up to six months.
Chia jam (Breakfast)
As good in parfaits as it is in overnight oats, this can also be eaten on its own on toast. Make it with any fruit you have to hand.
1 Prepare the fruit, if necessary, by dicing it, but leave the skin on. You need 150g (51/2oz) in all. Put in a saucepan with 2 tbsp maple syrup and place over a medium heat for 5 minutes until bubbling.
2 Remove the pan from the heat and mash the fruit to a purée with a fork, then stir in 2 tbsp chia seeds. Lower the heat and simmer the fruit mixture, stirring from time to time, for 5 minutes.
3 Remove from the heat again, add 1 tbsp lemon juice, and decant into a jar. Put the lid on when the jam is completely cool. The recipe makes about 120ml (4fl oz), which will keep in the fridge for up to a week.
Nut milk contains no cholesterol or saturated fat, but has lots of healthy fats. Hazelnuts and almonds are both ideal for making nut milk. You need a jam muslin or jam-straining bag.
1 Soak 150g (51/2oz) nuts overnight in double their volume of water, then drain and rinse.
2 Place in a blender or processor with 750ml (11/4 pints) filtered water and whizz for 30–60 seconds, until the mixture looks like cow’s milk with lots of froth on top.
3 Place the muslin in a sieve over a large jug and pour in the milk. Allow to drip through, then give the cloth a good squeeze to extract the last drops.
4 Decant into a glass bottle and store in the fridge for up to three days.
Good health begins with breakfast.