We’re told time and time again of the importance of a good breakfast, but sometimes time constraints make it difficult to opt for something healthy as well as fast. These recipes are perfect for beginning your day in a healthy way, as well as being quick and easy to prepare.
Burritos
Breakfast burritos are a popular start to the day, but they aren’t always the healthiest meals – often laden with fat and carbohydrates, they require something of a makeover in order to be the nutritious meal you need to fuel your busy day. The good news is that you can achieve just that by making some small changes to what you fill your burrito with. What goes into your burrito is down to what you enjoy eating the most – you can fill them with anything from cucumber, hummous and roasted peppers to goat cheese, mint or even strawberries and honey.
- 2 sheets brown rice paper
- 4 dates, pitted and sliced in half
- 2 tablespoons goat cheese crumbles
- 4 large basil leaves
Begin by dipping one sheet of rice paper into warm water and spreading it out on a dry plate. Arrange half of the remaining ingredients in a horizontal line down the middle, leaving around an inch on either end. Fold the right and left sides of rice paper inwards over the filling, then fold the bottom of the rice paper over the filling and roll. Repeat with the remaining sheet of rice paper and the filling ingredients. These contain around 187 calories and are a quick breakfast snack to whip up before you head out to work.
Overnight Chia Pudding
Blending chia seeds with leftover brown rice is the perfect way to create a healthy, no-cook alternative to a classic dessert. The best part is that this is created overnight, so you don’t need to worry about preparing anything first thing in the morning.
- 1/2 cup cooked brown rice
- 2 tablespoons chia seeds
- 1/2 cup unsweetened rice milk
- 1/4 teaspoon cinnamon
- 1/4 teaspoon vanilla extract
- 1 teaspoon raw honey
- 2 tablespoons crushed walnuts
- 1/4 cup berries (optional)
In a large bowl, mix the rice, chia seeds cinnamon, vanilla, honey and chia seeds together. Cover and set in the fridge to sit overnight. In the morning, mix the pudding again and top with the walnuts and berries if desired. This will last for a couple of days so it’s perfect if you want to make a larger batch to last you, saving you time and making this a really cost-effective breakfast. The berries, nuts and milk all provide different nutrients to fuel you throughout the day, and the brown rice is a healthier alternative to the more common starchy breakfasts we’re used to beginning the day with.
Open-Faced Salmon Sandwiches
Taking inspiration from a classic high tea, this is a great way to jazz up your breakfast toast. If you wish, you can replace the salmon with baby shrimp, goat cheese or a hard-boiled egg. Avocadoes and salmon are both loaded with healthy oils and fats, so they make a great addition to your breakfast meal.
- 2 slices smoked salmon
- 4 slices cucumber
- 1/4 cup sliced avocado
- 2 pieces whole-grain or gluten-free bread
- 4 2-inch pieces chive
- 1 lemon wedge (optional)
Take a slice of bread and arrange the salmon cucumber and avocado slices on the top. Top with chives and, if you wish, you can also sprinkle with a little lemon juice. These sandwiches can be updated with a variety of different ingredients and contain just 330 calories.
