food & drink lifestyle

4 quick and healthy breakfast ideas

Healthy breakfast
Written by Nigel Simpkins

They say breakfast is the most important meal of the day, and for a good reason. A nutritious breakfast should give you enough energy to accomplish everything you need before lunch. While cooking up a gourmet breakfast may not be possible every day, you may be surprised at how little effort can be involved in preparing a healthy breakfast. With this in mind, here are four healthy breakfast ideas to start your day on the right foot.

Breakfast Smoothie

Ultra fast to prepare, smoothies are not just healthy but also delicious. Simply pop all your ingredients into a food processor, press on and wait a minute or so. As you can pretty much put anything into a smoothie, the keys lies in the selection of the right ingredients. The trick here is to reach the right balance between fruit, vegetables, protein and fat. Some good sources of protein and fat in a smoothie can come from flax seeds, unsweetened yogurt and coconut flesh. In the right amounts, both are bound to keep you full until your next meal at lunchtime.

Avocado and Eggs on Toast

Another meal that can be whipped up in minutes, avocado and eggs on toast make a great all-round breakfast. Simply top two slices of toast (whole-grain is best) with smashed avocado and two sunny-side up eggs. Add salt and pepper to taste. Eggs are a great source of protein and a number of other nutrients such as choline, which is great for brain and liver health. Eating eggs for breakfast also promotes fullness, making you want to eat less at lunch time. Avocados, in turn, are a rich source of vitamins C, E, K and B6, as well as potassium, folate and omega-3 fatty acids.


Just like smoothies, granola is only as healthy as what you put into it. This is why it is a good idea to take the time to make your own granola. Make it in batches at a time, as it can keep for quite a while. Granola consists of rolled oats and a range of other ingredients such as dried fruit, nuts, seeds and honey. While muesli is usually softened, granola is baked to give it its crunch. Provided you get the balance between ingredients right, granola will improve your blood pressure and gut health, and reduce your cholesterol and blood sugar levels. It is also high in fiber and protein to make you feel full longer.

Overnight Oats

Overnight oats take little forethought. Simply soak raw oats in milk or yogurt and serve them with fruit, nuts and seeds the next day. The oats acquire a soft and creamy consistency overnight, which is a favorite with many. Oats are loaded with fiber, magnesium, protein and omega-3 fatty acids, and you can add your own healthy toppings into the mix as desired.