Breakfast – The most important meal of the day!

Breakfast-time

You would all have heard this said many times over the years, but breakfast is the most important meal of the day!   Overnight while we are sleeping we effectively put our bodies into fasting mode.  Breakfast breaks that fast which is where the name comes from.

Our body and brains need fuel to function.   Research has shown that those who eat breakfast are less likely to be overweight than those that don’t.

We are all busy and having that extra half hour in bed may feel more tempting than having breakfast.  By planning well you can have your sleep and eat well.

I’m up around 5 am most days but there is no way I could actually eat a breakfast then!  I leave home at 7 am and still not in the mood for food.  They say that you really should eat within 2 hours of waking, but for me like some people i’m still not quite ready to eat then.  Plus if I did eat within 2 hours of waking, I would have to eat so early I would be starving by lunch time and am more tempted to snack mid morning!

My job means that some days I am at my desk by 8.30 am or  I’m on the road or working from home.  Over the last 12 months on Slimming World I have been able to come up with a variety of breakfast ideas that suit every occasion.  That way, I am able to have a healthy breakfast whatever my circumstances. I may be a bit longer than the 2 hours recommended but I always ensure I have it and its healthy!

I thought I would share with you some of my favourites:-

Overnight Oats

This is probably one of my favourite breakfasts.  Its easy to prepare and you can make them days in advance.  I tend to make a few on a Sunday to last me through the week.

40g Oats
Frozen Fruit (of your choice)
Pot of Fat Free Yoghurt or Quark

Layer the 3 ingredients into a jar or plastic container!  I prefer to sandwich the oats between the yoghurt and fruit but it doesn’t really matter as when I eat it I mix it all together.

This breakfast is great to take to work, eat at home or on the train!

Baked Oats

This is very similar ingredients to the above.  The only addition is an egg.  Mix it all together.  If using quark you can add a teaspoon of sweetener or a cap full of concentrate sugar free squash.    I also sometimes add grated carrot or courgette or both for added flavour.  Doesn’t sound right but try it.  It tastes delicious!

Place in a mould of your choice or muffin trays and bake for about 20 minutes at 180 degrees or until golden brown.

Serve them with more yogurt and a selection of fruit.  Ideal for when I ‘m working at home but if I am on the road, I will make them in muffin tins.  They are then handy to eat while I am driving – obviously without the yoghurt!  I will also have the fruit with it such as a chopped apple etc.

Omelettes

I am a massive fan of omelettes.  I have an omelette maker but you can make them just as easily in a frying pan (using Frylight) or in the microwave!  The beauty of omelettes is that you can literally use any fillings you want, or that are in your fridge!  Left over vegetables from the night before are brilliant fillings.

My favourite fillings include Kale, Spinach, mushrooms, peppers, and ham.  Anything works though so have a play around!

If I am at home I use my omelette maker and have them fresh.  If I’m going to be at work I use one of the plastic microwaveable soup mugs you can buy.  I make a couple at a time so as to save time the rest of the week.    I put all the ingredients into the mugs or omelette maker and cook for 3 minutes in microwave or until firm in the omelette maker.

I am totally addicted to baked beans.  They are also a good source of fibre.  If I am using my soup mugs, when cooked I top with beans and then leave in fridge.  When I get to work I just pop them into the microwave for 90 seconds to warm up.  If you didn’t have the beans you could eat it cold.  It is still delicious.

If I am on the run, I also make them in a muffin tray.  These then make great finger food to eat while I am driving etc.  I have also been known to mix baked beans into the omelette mix before cooking.  Try it – its delicious!

Good Old Fashioned English Breakfast!

Yes you can make this healthily!  Every weekend my husband loves a full english.    You too can have it and still keep on plan.  I tend to have bacon – all fat removed, mushrooms, beans, poached eggs and wholemeal toast.  If you have a food pan you can cook it all without fat!  See my previous blogs about the pans I use!

If I am going to the office I can still have a full english!  How?  I use my good old soup mugs again!  I layer the breakfast ingredients into the mug – well not the toast!!.  Microwave for 4 minutes.  Leave to cool and put into fridge overnight!  When I get to work I just reheat in microwave!

If you do want toast with it you could pop one in the toaster just before leaving for work and then wrap in foil.  Its not going to be warm but its great for mopping up the juices of your beans!  I also sometimes use a light cheese triangle instead of butter to keep the calories and syns down!

Eggs and Ham!

These are fabulous for a snack, breakfast on the run or just to have with a full english!  They are simple too!  Just line a muffin tray with a slice of ham! I use Frylight to stop them sticking!  Whisk eggs and add to ham lined tray !  Bake for 15 minutes at 180 degrees! That’s it!

Boiled eggs!

Yes its as simple as that!  Boil some eggs!  You can take them out of their shells to eat on the run or wait until you want them and peel as needed!  They keep well in the fridge for a few days so again great for when you have a busy few days ahead!

Eggs are a good source of protein so keep you full!  I also love them pickled!

Lemon Cheesecake!

Ok its not actually a cheesecake but it does make me feel like I am having one!

Make up a batch of Slimming World Lemon Curd.  This keeps in the fridge for about a week.

2 eggs
1 Lemon Juice and Rind
2 Tablespoons of Quark
3 Tablespoons of sweetener

Whisk the eggs with lemon juice, rind and sweetener.  Place over a pan of simmering hot water and whisk until it thickens.  Remove from heat and add the quark.  Its as simple as that!  When cool keep in fridge!

Layer a bowl or a container with Grapenuts,then quark.  Finally add a couple of tablespoons of the lemon curd!  Heavenly!!

Banoffee Pie!

Ok again not the real thing but my take on it!

As above layer a bowl or container with Grapenuts and toffee flavoured yoghurt!  Top with chopped banana.  Gorgeous!

Fruit

If you really are in a hurry grab an apple, banana or pear!  Simple but will help keep you going!

Alpen Light Bars

These are great when you really don’t have time to do anything!

So I really hope the above helps you to think that regardless of how much time you have, you can find time for breakfast.

 

 

 

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