A healthy breakfast doesn’t have to be time-consuming or complicated. If you’ve got into the habit of eating breakfast every day, you may once have experience how tasking it’s to get things done within a short time while you catch up with your daily routine. Then you can pass up the low-nutrient-density snack foods that may come your way throughout the morning.
Many of these five 5 breakfast recipes included here can be put together quickly or even prepared the night before. Combine fresh in-season fruits or frozen fruits with raw nuts and seeds, or have whole-grain oatmeal topped with a variety of fruits, raw nuts, seeds, and cinnamon or pumpkin pie spice.
1. FRENCH TOAST
Best serve with fruit
PREPARATION TIME: 5 Minutes
SERVES: 2 Adults
COOKING TIME: 5 Minutes
UTENSILS NEEDED:
- Frying pan
- Shallow bowl
INGREDIENTS
- 2 eggs
- 30 ml of low-fat milk
- pepper
- pinch of salt if desired
- ½ tsp of cinnamon
- 1 tsp of vanilla extract
- 4 slices of bread
- 20 ml of vegetable oil
DIRECTIONS:
- Beat egg, milk, pepper, salt, cinnamon and vanilla together in a shallow bowl
- Dip the slices of bread in the egg mixture
- Fry in hot oil until they are golden brown
- Drain on kitchen paper
2. OMELETTE
Best serve with toast
PREPARATION TIME: 2 Minutes
SERVES: 2 Adults
COOKING TIME: 3 Minutes
UTENSILS NEEDED:
- Frying pan
- Mixing bowl
INGREDIENTS
- 20 ml of vegetable oil
- 1 small onion, finely chopped
- 4 eggs
- 20 ml of water or low-fat milk
- pinch of salt if desired
- pepper
Try adding vegetables like mushrooms and tomatoes for color and taste.
DIRECTIONS:
- Heat the oil in a frying pan and fry the onion gently until it is cooked.
- Beat the eggs into a bowl, add the water or milk, salt and pepper and pour into the pan over the onion.
- Spread the mixture around the frying pan and cook until the eggs are set and come away from the edge of the frying pan.
- Turn the omelette carefully to cook on the other side.
If a bigger omelette or more portions are needed: increase the number of eggs and onion, fry the mixture gently for a couple of minutes, and complete cooking under the grill.
3. POACHED EGGS
Best Serve with toast and baked beans
PREPARATION TIME: 2 Minutes
SERVES: 3 Adults
COOKING TIME: 3 Minutes
UTENSILS NEEDED:
- Measuring jug
- Saucepan or frying pan
INGREDIENTS
- 250 ml water
- pinch of salt if desired
- pepper
- 10 ml of vinegar
- 3 eggs
DIRECTIONS:
- Put the water into a saucepan or frying pan, add the salt, pepper and vinegar.
- Bring to the boil.
- Break the eggs into the boiling, salted water.
- Simmer gently until the eggs are set. (This takes about 2–3 minutes.)
- Remove the eggs from the saucepan and serve.
4. SCRAMBLED EGGS
Best Serve with toast
PREPARATION TIME: 5 Minutes
SERVES: 2 Adults
COOKING TIME: 2 – 3 Minutes
UTENSILS NEEDED:
- Shallow bowl
- Wooden spoon
- Saucepan
INGREDIENTS
- 3 eggs
- 10 ml of vegetable oil
- pinch of salt if desired
- pepper
- 40 ml of low-fat milk
DIRECTIONS:
- Break the eggs into a shallow bowl and beat well with a fork.
- Heat the oil in a saucepan then add the milk, pepper and salt.
- Add the beaten eggs and stir over a moderate heat until mixture is thick and creamy.
- Do not cook for too long or it will curdle.
- Serve on hot toast.
Add low‑fat grated cheese or chopped fresh tomatoes.
5. FRUITY NUTTY MUESLI
Best serve with low-fat milk or yoghurt.
PREPARATION TIME: 3 Minutes
SERVES: 10 Adults
COOKING TIME: a minute is enough
UTENSILS NEEDED:
- Mixing bowl
- Wooden spoon
- Plastic container
INGREDIENTS
- 200g of muesli cereal base, or a mixture of rolled wheat and oats, available at most supermarkets.
- 100g of mixed dried fruit – try blueberries, cranberries, raisins and chopped apricots.
- 50g of sesame seeds.
- 50g of sunflower seeds.
- 100 g of chopped mixed nuts – try Brazil nuts, hazelnuts, walnuts and almonds.
DIRECTIONS:
- Mix all the ingredients together
- Store in an airtight container in a dark cupboard
