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Breakfast ideas to start the day right

We’ve all heard the age old adage that breakfast is the most important meal of the day. And it’s absolutely true that it is hugely important. But getting out of bed ready to start the day needs to be done right.
A good breakfast will not only set you up for the morning but will also hopefully keep you full until lunch. Likewise, it can also help determine your mood and increase your energy levels too.
While sometimes it might be easier to grab a bowl of sugary cereal first thing when you’re rushing around and preparing for the day, remember that all that sugar isn’t good for your overall health1. Instead, why not try these healthy breakfast recipe ideas? They will help you nail your morning routine and prove you don’t need to be a whizz in the kitchen to whip up something delicious and nourishing.
 
Apple Pie Porridge2
Combining 50g of porridge oats, 200ml of semi-skimmed milk with an apple and a pinch of cinnamon, helps turn what can often be seen as bland sludge into a delicious, flavoursome meal. Studies have shown that oats are a good source of soluble fibre and contain beta-glucans which can help keep blood sugar levels balanced - and when eaten enough they have been shown to keep blood cholesterol levels healthy3
 
Tropical Smoothie Bowl4
If you wake up wishing you were on a tropical island, basking in paradise rather than on your way to work, this tropical smoothie bowl will be right up your street. Whizz up in a blender one sliced, frozen banana, together with some frozen mango, pineapple and almond milk until thick and smooth. Then pour into a bowl and top with fruit and nuts of your choice - kiwis, blueberries and chopped almonds are great! 
Mangoes are rich in Vitamin A which is essential for the maintenance of healthy skin as it helps support the body’s natural cell replacement processes5. Pineapple is also an excellent source of Vitamin C which supports collagen formation in the skin6
Rich in potassium, bananas are great for our health, and help keep blood pressure healthy7. And if you choose to top with nuts, they are high in Vitamin E – an anti-oxidising nutrient which helps protect cells from oxidation caused by factors like sun exposure8.
 
Breakfast Egg Muffins9
Protein packed homemade egg muffins are a great way to start the day – particularly when they’re crammed full of veggies such as mushrooms, spinach, peppers and tomatoes. While they look impressive – they’re actually incredibly easy to whip up and make six servings! All you need to do is whisk together 12 eggs, ¼ cup milk and salt and pepper. Then put some veggies in a greased muffin tin, pour over the mixture and bake in the oven at 350 degrees Fahrenheit for around 30 minutes.
Eggs contain plenty of vitamins B12 and B2, both of which help the body to release energy10. They also contain Selenium, which helps to prevent damage to cells from oxidative stress11
 

REFERENCES:

1.      https://www.gov.uk/government/news/new-change4life-campaign-encourages-parents-to-be-food-smart
2.      https://www.nhs.uk/live-well/eat-well/healthy-breakfasts-recipes/
3.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/
4.      https://www.goodhousekeeping.com/food-recipes/a38877/tropical-smoothie-bowl-recipe/
5.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/
6.      https://www.ncbi.nlm.nih.gov/pubmed/28805671
7.      https://www.ncbi.nlm.nih.gov/pubmed/23674806
8.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/
9.      https://www.ambitiouskitchen.com/healthy-breakfast-egg-muffin-cups/
10.  https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
11.  https://www.nhs.uk/conditions/vitamins-and-minerals/others/

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