Seven days of easy-peasy breakfasts

For years we have been told that skipping breakfast is unacceptable. Now intermittent fasting is all the rage, so confusingly it seems en-vogue to skip breakfast again. So what's the answer?

Truth be told, like everything with nutrition, it depends on the person. I personally believe, backed up by scientific studies, that skipping breakfast for most people leads to poor food choices throughout the day and increased calories through the day. (Read here: http://www.ncbi.nlm.nih.gov/pubmed/15699226 & http://www.ncbi.nlm.nih.gov/pubmed/23672851 & http://www.ncbi.nlm.nih.gov/pubmed/11836452?dopt=Abstract) 

Another mistake commonly made is when people choose overly sweet, sugary breakfasts over healthy, filling breakfasts. A lot of common breakfasts choices are actually akin to eating a dessert first thing in the morning. Packed full of sugar which is going to drive up insulin and lead to cravings mid-morning. If you are trying to lose or even just maintain weight, this isn't going to help. The first meal you eat in a day is most likely going to set your metabolic intentions for the day. If you start off eating rubbish, most likely you will continue this throughout the morning and afternoon. 

Breakfast is also the meal you are least likely to want to change. If you are someone who DOES eat breakfast regularly and within the first hour of waking, you will most likely reach for something convenient and habitual. Meaning, humans as creatures of habit find it difficult to think about eating something new, first thing.

​Last week on my Instagram feed (instagram.com/gingerandpicklesnutrition) I recorded seven days of my breakfasts to help people with variety and to try something new, quick and easy. They weren't all perfect, there were a couple of cheat days, but I had something different everyday and tried to make them as protein rich as possible. Protein rich breakfasts have been shown to to reduce down the hunger hormone ghrelin so keep you fuller for longer which means less snacking between meals. Winner.

Here are some of the ideas you could try at home.  Eggs are my go to breakfast most days or else a smoothie but I wanted to try something different everyday to show that variety is possible, easy and delicious.
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Sunday Brunch: fresh crab with avocado smash on sourdough with poached eggs and salad. You could also substitute for smoked salmon!

Monday morning green smoothie: very simple, banana, frozen spinach, chia seeds and almond milk. Chucked in the blender and voila! I also add a little protein powder to keep me full (Sunwarrior in case you are wondering) and some granola sprinkled on top for some crunch!

Tuesday plate of goodness: I fancied eggs for breakfast so I scrambled a couple with (superherb) turmeric, and added wilted buttery spinach and quick roasted tomatoes to the plate. A few oatcakes, a baby handful of seeds and some sliced avocado to make it a complete and filling meal. Really satisfying especially if the weather is turning bleaker.

Wednesday's something sweet. I too generally like sweet things for breakfast but try and think about that can be before reaching for a sugary breakfast cereal. Today as I woke up and didn't fancy a savoury breakfast I opted for some blueberry live probiotic yoghurt (Yeo Valley), sliced up some fruit and added some chia granola and coconut flakes. Totally hit the spot!

Thursday cheeky chia brekky. Okay so this one you have to pre-prep the day before but all that involves is covering a large handful of chia seeds with milk or milk substitute of your choice (I use almond milk). I also like adding cinnamon and cardamon for extra flavour. In the morning all you have to do is take out of the fridge add some chopped fruit and maybe nuts if you fancy.

Friday's busy breakfast biscuits. Okay so I wouldn't advocate eating any old biscuits for breakfast! But these are fairly healthy and similar to a granola bar in nutritional value plus I use a minimal amount of sweetener (maple syrup in this case). I have a stock of these for emergencies, for when I am running late or fancy a mid morning biscuit and cup of tea (I am only human!) They are dead quick to prepare and only 9 minutes to bake so great to have a tin of these when you need to eat something on the go. They are made with oats and nut butter so have some protein and carbs to keep you full and I paired it with a piece of fruit.

Saturday pancakes. Really I make these for the kids as a treat but I like them too. I use chickpea (gram) or coconut flour which does give them a pretty exotic taste but our family likes them! Again sweetened mashed banana and maple syrup. I added some fruit and nuts again for flavour, aesthetics and nutritional value!

And that concludes seven days of different breakfast ideas. Have fun with breakfast, it can be so much more than a slice of toast or boring old cereal!