What are other healthy breakfasts that are a bit lighter in summer and still support our health goals?

Words: Tom Ward

Breakfast is arguably our most versatile daily meal.

Pushed for time? Overnight oats taste just as good when eaten at your work desk (well almost).

Looking for a light bite that will set you back about half a day’s wages in a cafe? Hello, avocado toast.

Want to calorie-load while you luxuriate in the new day’s glow? Please and thank you, the full English.

The idea that breakfast is the most important meal of the day is currently in flux, with new studies questioning its worth. That said, recent data did find that those who eat a bigger breakfast and smaller dinner may burn twice as many calories throughout the day.

The only problem is, with so many options, it can be difficult to make healthy choices. Especially if you find yourself grabbing a coffee-shop croissant most mornings. It becomes even more difficult in summer, when we maybe aren’t feeling as hungry but still need to fuel up.

But, when it comes to nutrition, quality is important. A study of Spanish adolescents found that those eating a good quality breakfast had lower levels of stress throughout the day, but in instances where they ate a lower quality breakfast, they were better off skipping it altogether. 

Another study found “lower GL foods and higher protein intake at breakfast were found to be associated with higher energy levels. It is therefore recommended that breakfast foods should be low in GL and high in protein.” FYI, ‘GL’ stands for ‘glycemic load’ and refers to how quickly a food causes our blood sugar to rise. Slow-release foods, like oats, score better.

With that in mind, we asked a handful of planet and health-conscious nutritionists to put together a work-week schedule of breakfasts that will provide you with that get-up and go without leaving you feeling sluggish or bloated.

Irresistible Summer Breakfast Ideas

Overnight Breakfast Oats

Provided by registered nutritionist Dr Justine Butler at the Vegan Recipe Club 

“Oats are, quite simply, amazing. 100g of oats contain a whopping 16.9g protein and 10.6g fibre. They pack a good bunch of vitamins and minerals too – several B vitamins, iron, magnesium, potassium, zinc, copper and manganese.They also contain natural compounds called avenanthramides, powerful antioxidants with anti-inflammatory properties.”

Ingredients

• 50g rolled oats
• 2 tbsp almond milk
• 1 tbsp chia seeds
• 1 tbsp cocoa powder
• 2 pitted and chopped Medjoul dates
• 1/8 tsp vanilla extract
• Pinch sea salt

Method

Add all the ingredients to a bowl and mix well

Add to a glass/container and cover overnight in the fridge.

To serve: add any topping you like from fresh fruit to jam or honey, depending on taste.

Wholemeal Toast with Mushroom Pate, Spinach and Avocado

Provided by vegan nutritionist Kiran Singh 

Mushrooms are great all-rounders that also offer that deep, umami flavour more often found in things like fish and cheese. Meanwhile, recent data around avocado consumption found that people who eat more tend to have a reduced caloric intake and an overall healthier diet. Half a medium-sized avo contains 20 percent of your recommended daily fibre alongside vitamins C, E, K and B6, and omega-3 fatty acids.

Ingredients

• Vegan cream cheese
• 1.5 cup raw cashews
• 1/2 cup water
• 3 tablespoons lemon juice
• 1/4 – 1/2 teaspoon mineral salt
• Mushroom Pate
• 400g of mushrooms (I use portobello and chestnut)
• ½  leek
• 1 big or 2 small cloves garlic (finely grated)
• Onion powder
• Salt and freshly ground pepper to taste
• Fresh herbs like parsley and thyme
• Toppings
• Handful of spinach leaves
• ½ avocado 

Method

Cover the cashews with hot water and soak for 5 – 10 minutes. Then, blend the cream cheese ingredients until creamy.

Finely chop the mushrooms and leek then sauté them in olive oil for about 5 minutes. Add the seasoning and fresh herbs, give it a mix and let it cool for about 10-15 minutes. 

Once cooled down, mix the pate with the vegan cream cheese.

Toast the bread to your preference. Spread the mushroom pate on top. Finish with spinach leaves and sliced avocado.

Banana and Strawberry Pancakes

Provided by Able

Bananas are rich in potassium and also great on the old GL index, so aren’t likely to lead to a high blood sugar spike (and inevitable mid-morning crash). And don’t even get us started on strawberries. The little red fruits are a fantastic source of vitamin C which could help improve activity levels, and could protect your joints due to their anti-inflammatory properties. 

Ingredients

• 2 ripe bananas, mashed
• 1 cup (110g) superfine almond flour
• 1 tsp baking powder
• ½ tsp baking soda
• 1 tsp fresh lemon juice
• ¾ cup (180ml) almond milk or full-fat coconut milk
• ¾ cup (150g) strawberries, sliced
• 1 tbsp coconut oil
• 4 tbsp coconut yoghurt
• 4 tbsp pure maple syrup

Method

Mash the banana with a fork, then combine them with the flour, baking powder, baking soda, and lemon juice. Slowly add in almond milk until you get a thick batter.

Fold in the sliced strawberries, leaving some for garnish.

Heat some of the oil in a non-stick pan over medium heat – not too hot as then the pancakes will burn. Spoon a little less than ¼ cup of the batter per pancake (this will make around 8 pancakes).

Cook the pancakes for about 3 minutes on one side, then when bubbles start to appear flip and cook for another minute.

Serve the pancakes with a tablespoon of coconut yogurt and maple syrup, and garnish with remaining strawberries.

Super-Fast Scrambled Tofu

Provided by registered nutritionist Dr Justine Butler at the Vegan Recipe Club 

“Soya is a great source of protein, containing all nine essential amino acids in good amounts. It’s also a source of ‘good fats’ (omega-3 and 6), antioxidants, calcium, B vitamins and iron. This recipe also features an anti-inflammatory super-hero: turmeric.”

Ingredients

• 1 tsp vegetable oil
• 1 clove garlic (peeled and crushed)
• ½ packet of firm silken tofu (approx 175g) or firm tofu
• 1 tsp tahini
• 1 tbsp tamari (GF) or shoyu
• 1 tbsp nutritional yeast flakes
• ½ tsp turmeric

Method

Gently fry the garlic in the oil for about 30 seconds until lightly golden. Don’t let it burn.

Add the other ingredients and mix together. Try not to break the tofu up too much but make sure it’s well stirred.

Heat to warm through for approximately 3-5 minutes and serve immediately.

For optional extras, try vegan bacon and sausages, avocado, and toast.

Breakfast Oat Cookies

Provided by Able

As well as being low in carbs and full of good fats, almonds are a great source of antioxidants and help to lower cholesterol. A study found that eating 42 grams of almonds per day lowered cholesterol levels and reduced belly fat. What’s more, oats score very well on the GL index, helping you cruise until lunch – something that is especially important for those suffering from, or at risk of, Type 2 diabetes. 

Ingredients

• 1 cup (90g) sprouted rolled oats
• ⅓ cup (30g) superfine almond flour
• 3 tbsp unsweetened shredded coconut
• 1 tsp cinnamon
• ¼ tsp baking soda
• 3 tbsp almond butter
• 3 tbsp pure maple syrup
• 1 medium ripe banana, mashed
• Handful of fresh berries

Method

Preheat the oven to 320°F (160°C) and line a baking tray with baking paper.

Place all the ingredients (apart from the berries) in a medium bowl and mix well, then place the mixture in the freezer for 10-15 minutes.

Using slightly wet hands, create 9 balls out of the mixture and place them on the baking tray and push them down to create cookie shapes. Gently press a few berries onto each cookie.

Bake for 20 minutes until golden and allow to cool completely before eating.

Recommended Reading

Your Plant-Based Weekly Meal Plan

Should your diet change with the seasons?

The Best Plant-based Milk Alternatives

Is Skipping Meals Good For You?