The Breakfast Club

breakfast sandwich
Overnight Oats

Most of us have heard that "breakfast is the most important meal of the day." Why is this true? And which foods should we be eating for breakfast? Eating within a few hours of waking up replenishes the body's nutritional needs and prepares you for the day ahead.

What we eat first thing in the morning is as much about mental alertness as it is about providing fuel for the body.

Cereals, granola and biscuits that are marketed as an ideal breakfast are usually high in sugar and fat. These cause spikes in blood sugar levels which are followed by extreme dips, leaving us feeling hungry, moody and unsatisfied.

Eating foods that are protein rich (for example: eggs, low fat dairy, meats and oily fish) and complex starches (for example: oats and whole grain bread) are complex and offer prolonged satiety which help maintain our energy levels for a longer period of time. This also keeps our mood and ability to concentrate balanced.

These are my top two winning breakfast recipes:

1. Breakfast on the go: The Sandwich. When you are in a hurry to leave home eating a sandwich on the way is an excellent idea for breakfast on the go. Make sure it is made from whole grain bread and includes a good source of low fat protein. (For example: Egg, Salmon, Turkey slices.)

2 slices whole grain and seed bread
1 hard boiled egg, sliced
1/4 avocado/ 2 spoons guacamole
2 slices of tomato
Salt and pepper

2. Oats Two Ways:  Hot Porridge or Cold Overnight Oats     
Oats are an excellent complex starch that will keep you feeling satisfied and happy.
Adding half a cup of low fat milk will add protein and a creamier texture.

Ingredients: (1 serving)
1/2 cup natural rolled oats
1 cup water
1/2 cup low fat milk
1/2 teaspoon cinnamon
1 apple, grated

Method:
Hot porridge:
Add all of the ingredients to a small pot, place on medium heat. Bring to a boil and keep stirring until you get a thick and smoother consistency. Serve in a bowl add a teaspoon of honey and enjoy!

Cold overnight oats:
Mix all of the ingredients together, pour into a glass jar or a big glass. Cover with cling wrap and place in the fried for at leat 3 hours, or overnight. Enjoy it cold!