10 healthy, quick & easy breakfast ideas
Welcome to 2023 — new year, new opportunities, and a chance to create a new you. Breakfast is said to be the most important meal of the day and having a healthy breakfast is a good habit to get into.
10 healthy breakfast ideas
- Raspberry oat bars – These are easy to make and can be eaten hot or cold. The recipe is below, and you can swap the raspberries for any other berry you like.
- Avocado on wholemeal toast – This has got to be one of the quickest and healthiest breakfasts to make. You can add a slight sprinkle of salt and a light dusting of cayenne pepper to taste.
- Granola – This is a greatbreakfast — consisting of rolled oats, nuts, seeds, raisins, etc. — that is usually baked until crisp, toasted and golden brown (see recipe below).
- Overnight oats – This popular breakfast offers a range of health benefits, due to its rich fibre and protein content.
- Porridge – There are many different types of porridge — oats, cornmeal, plantain… — so just choose your favourite. All can be made with your preferred non-dairy milk.
- Pancakes – You can make pancakes with only three ingredients — oats, almond milk and banana — mashed together.
- Smoothie bowl – This became popular in the USA in the early 2000s. A smoothie bowl is thicker than a normal smoothie. Use 1½ cups frozen fruit, 1 banana, ½ cup vegan yogurt and ½ cup orange juice (plus any more to get it to blend).
- Vegan full English – This comprises vegan sausage, mushroom, tomato, toast (with vegan butter), carrot, bacon and beans.
- Scrambled tofu and spinach on toast
- Fresh fruit salad with vegan yoghurt
Raspberry Oat Bars
250g cups oat flour
3-4 very ripe bananas, mashed
50g flaxseed meal
1-2 tbsp water
3 tbsp almond butter (or other nut/seed butter)
½ tsp cinnamon
Pinch of salt
For the filling:
400g raspberry (fresh or thawed from frozen)
100g date paste
½ tsp vanilla extract
1 tbsp arrowroot starch
½ tsp sea salt
Preheat oven to 180C/350F/Gas Mark 4.
Line an 8-inch baking pan with baking paper and set aside.
Oat layers: In a large bowl, combine oat flour, oats, banana, ground flaxseed, water, almond butter, cinnamon and salt until combined and crumbly.
Filling: In a separate bowl, coarsely crush the raspberries and date paste with a fork. Add arrowroot starch and mix to combine.
Assembly: Firmly press half of the oat mixture into the prepared pan, spreading evenly. Then evenly spread with the raspberry mixture on top. Finally, coarsely crumble the remaining oat mixture over the filling.
Bake for 25-30 minutes or until filling is bubbly and topping is golden. Allow to cool completely, in the pan, on a wire rack.
Remove from pan and cut into 16 bars.
Optionally drizzle with vanilla icing.Vanilla icing:
150g soaked raw cashews (soaked for 2 hours min)
100g almond milk
3 soft medjool (medjoul) dates
1 tsp vanilla extract
Blend all the ingredients until smooth, and drizzle onto the raspberry oat bars.
Aunty Verna’s Granola
This recipe is named after my Aunty Verna, as she taught me to make this lovely and versatile breakfast. Serve with non-dairy milk or use as a topping on non-dairy ice cream. I also use it as a snack. I store portions in small plastic containers and eat with a spoon whenever I’m out and about.
• 500-700 grams rolled oats (the large, old fashioned, grained type)
• ¼ cup coconut (half shredded and half grated)
• 3 tbsp unrefined brown sugar
• juice of 3 large oranges
• ½ teaspoon nutmeg
• ½ teaspoon cinnamon
• pinch of salt
• 1 tsp almond essence
• 1 tsp rosewater
• ½ cup crushed peanuts
• ½ cup sunflower seeds
• ½ cup sesame seeds
• ¼ cup flax seeds (linseed)
Preheat oven to 180C/350F/Gas Mark 4.
Mix together the oats, sugar and coconut.
In a separate container, add nutmeg, cinnamon, a pinch of salt, almond essence and rosewater to the orange juice.
Add the orange juice mixture to the oats mixture.
Stir with clean hands until all the mixture is moist.
Place onto baking sheets and spread out into one even layer.
Stir every 10 -15 minutes.
During the final 10 minutes add the nuts and seeds.
Allow to cool, then store in airtight containers.
Kirly-Sue (aka Susanne Kirlew) is an award-winning published author, vegan social media influencer and TV presenter. Kirly-Sue was named as one of the Top 100 in the Lift Effects Star Awards. She has over 40,000 followers across her social media platforms. Visit www.kirlysueskitchen.co.uk for more information.