We have all heard the saying that breakfast is the most important meal of the day. Is it true? It is in my book.
Here are some tips on being a breakfast champion:
A healthy breakfast should contain three of the following elements: protein, fruits, whole grains or vegetables. Breakfast is great way to integrate fibre into your diet. Many adults lack this essential nutrient in their bodies. Choose whole grains and oats for the fibre — it will keep you from getting hungry again for longer, too.
Smoothies are a very simple and delicious way to start your day. A smoothie is an all-in-one meal that is great for the whole family and can be enjoyed on the go. Many studies show that having breakfast can help prevent weight gain and can make us happier, more productive humans through the morning.
This easy veggie frittata is a staple in my kitchen. It is super simple, healthful because you can load it full of veggies and can be paired up with a simple salad for a light and satisfying dinner. Use local ingredients when possible to pack it full of nutrients. If you don’t have an oven-safe pan, you can prepare everything and pour the mixture into an oven-safe dish to cook.
Serves 6 to 8
8 eggs, preferably local
½ cup organic skim milk (for a dairy-free version, use unsweetened soy or
1 teaspoon salt
½ teaspoon black pepper
1 tablespoon of olive oil or avocado oil
1 cup diced onion
1 cup diced local tomatoes
2 cups chopped local callaloo
½ cup shredded cheddar
½ cup other veggies like diced sweet peppers, diced mushrooms or shredded
Preheat oven to 350°F.
In a large bowl, whisk the eggs, milk, salt, and pepper. Refrigerate until ready to use. In a large skillet, warm oil and cook onions until translucent, about 10 minutes. Add tomatoes, callaloo and any other veggies you are using. Cook for 5 minutes until callaloo is slightly wilted. Add the eggs and cheese (if using) to the pan. Give it a good stir, then bake for 15 minutes, or until the eggs are firm in the middle.
Maureen Cubbon is one of the chefs at Bon Vivant and director of Bestlife, a wellness and culinary company that provides educational-based support programmes to help people reach their wellness goals.