5 Healthy Winter Breakfasts That Will
Keep You Going All Day
We’ve all been told, at some point in our lives, that breakfast is the most important meal of the day. Whether it was by your mother, a grandparent, or a family friend, they were quite right.
Eating breakfast gives your metabolism a kick-start in the morning, helping you to live a healthier lifestyle, avoid binge eating later on, and gives you the energy you need to go about your day.
Regularly eating breakfast has been linked to lower levels of obesity, reduces the likelihood of becoming seriously ill with conditions such as heart disease, and can even help to lower levels of LDL cholesterol. And on cold mornings, when you feel sluggish and reluctant to get out of bed, there is no more important time to replenish your energy levels and nurture your body with a healthy breakfast.
Here are a few breakfast staples that are packed with healthy carbs and fats to keep your body flourishing throughout the cold winter months!
Almond Milk Porridge With Banana And Chia Seeds
Oats play a crucial role in regulating blood sugars and lowering LDL cholesterol levels, and are packed full of antioxidants, probiotics, and fibre to keep your body operating at optimal levels.
Eating oats regularly can help to promote healthy weight loss and may help to prevent colon cancer due to their high fibre levels.
Chia seeds are high in protein, fibre, and Omega 3 fatty acids, and contain essential minerals and antioxidants, making them a great choice of nutrition for vegetarians, vegans, and those on a limited diet, while bananas contain high levels of vitamins and minerals, and can help to support insulin production – ensuring your blood sugars stay stable and regulated all day.
Almond milk is also high in Vitamin E, which reduces the risk of serious health conditions such as heart disease, stroke, and certain cancers, and improves the appearance of skin, hair, and nails.
Shakshuka
This protein-packed Northern African and Middle-Eastern breakfast is an ideal choice for those on a low-carb or ketogenic diet. Eggs are one of the most nutritious foods in the world, and just one large egg contains:
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
Tomatoes are also high in Vitamins A, C, K, and potassium and folate, and are also a major source of lycopene – an antioxidant which helps to prevent heart disease and cancer – while the capsicum pepper gives your metabolism a boost first thing in the morning, helping to improve energy levels and manage weight.
While many people avoid eggs on account of their high cholesterol levels, they do not, in fact, affect blood cholesterol levels in healthy adults. The liver produces less cholesterol in response to raised dietary cholesterol, and only those who are very sensitive to cholesterol will experience an effect on their blood cholesterol.
In fact, eggs are high in HDL cholesterol, termed the ‘good’ cholesterol, which reduces the risk of heart disease, stroke, and other health issues.
Smashed Avocado On Sweet Potato ‘Toast’
Swap out your morning bread and replace it with sweet potato for a healthier alternative to the ‘hipster’ favourite! Sweet potatoes are high in fibre, provide 400% of your RDA of Vitamin A, and help to regulate blood sugars and manage Type 2 diabetes.
Sweet potatoes are also high in Vitamin B6 – which supports the brain, nervous system, and immune system – and in antioxidants, which help to protect your body against cancer-forming free radicals. Eating sweet potato regularly can also help to improve gut function, as sweet potato contains both soluble and insoluble fibres.
When certain soluble and insoluble fibres ferment in your gut, they form compounds known as short-chain fatty acids. This helps to strengthen the cells inside your gut and maintain the health of these cells. Foods high in fibre also help to keep you full for longer, reducing the likelihood of overeating and promoting a sense of satiety.
Avocados are another nutritional powerhouse, and they contain high levels of vitamins C, E, K, and B6, as well as many nutrients including riboflavin, folate, niacin, pantothenic acid, magnesium, and potassium. They also contain lutein, beta carotene, and Omega 3 fatty acids, making them a great source of nutrients for vegetarians and vegans.
While avocados are high in fats, the fats contained in avocados are unsaturated, which helps to reduce blood cholesterol levels, acts as an anti-inflammatory agent – thereby playing a crucial role in preventing disease – and helps to stabilise heart rhythms.
Putting some garlic and chilli in your avocado smash will add a punch of flavour, as well as kick your metabolism up a notch and help to support your body’s immune defences during flu season.
Kedgeree With Wild Rice And Quinoa
Kedgeree is a warming Indian breakfast dish made with rice and smoked fish such as cod or mackerel and topped with a hardboiled egg.
This dish is packed full of protein, healthy sources of carbohydrates, fibre, Omega oils, and essential anti-inflammatory plant phytonutrients, making it a healthy choice of breakfast all year round.
Kedgeree also contains many healthy herbs and spices, including turmeric and ginger – which help to support immune function – and coriander, which is packed with vitamins A, C, and K, and high levels of iron, as well as folate, manganese, potassium, choline, and beta-carotene.
Adding wild rice to your kedgeree helps you to feel full for longer, on account of its high fibre content, and may help to lower cholesterol. Wild rice is also a great source of Alpha Lipoic Acid (ALA), which is an antioxidant that can help to manage diabetes, as well as protect against ageing and promote healthy weight loss, heart health, and memory and concentration.
Quinoa provides an additional protein source, and is packed with nutrients, anti-inflammatories, and antioxidants, while also being high in a wide range of vitamins and minerals – including over a quarter of your recommended daily allowance of manganese.
Tofu Scramble With Mushrooms And Edamame
If you follow a plant-based diet, tofu is a great protein source.
Tofu is one of the few plant-based foods which are packed with complete proteins, containing all nine essential amino acids needed to keep your body fit and strong. Mushrooms and edamame also contain all nine essential amino acids, making them two other helpful sources of protein for vegans and vegetarians.
Mushrooms also store Vitamin D as they grow, making them a rich source of Vitamin D to see you through the winter months and fend off symptoms of Seasonal Affective Disorder (SADs), which may cause you to feel fatigued and low in mood during the winter months.
Vitamin D also plays a crucial role in immune function, and will help you to avoid winter bugs and maintain good health all year round!
