3 Breakfast Ideas to Give Your Gut a Morning Boost

They say it’s the most important meal of the day, so why not begin your day with a nutritious breakfast and give your gut a helping hand too. Here are three tasty breakfast recipes to start you off on the right track.

Overnight Oats (Serves 2)

60g porridge oats

150ml apple juice or water

1 tsp maple syrup

2 tbsp raisins/chopped nuts (we like hazelnuts, almonds and pecans)

1 apple grated

50g yoghurt

1. Mix the oats, apple juice (or water) and maple syrup and leave to soak overnight.
2. The next morning stir in the grated apple and top with the raisins/chopped nuts and yoghurt.

Tip: You can add a bit more juice or water in the morning to loosen the oat mixture. You can add a final drizzle of maple syrup before eating.

Why it’s good: The oats and nuts are a great source of fibre and prebiotics to feed the good bacteria. Apples and raisins will also add fibre as well as providing the body with vitamins and minerals.

Eggs on toast (serves 1)

1 slice of sourdough bread – toasted and buttered

1 egg

70g spinach

1 mushroom thinly sliced

1. Bring a pan of water to a gentle simmer and drop the egg in. Cook for two minutes for a cooked white and a runny yolk. For a soft, but not runny, yolk cook for about five minutes. Cook for longer if you want it well done.
2. While the egg is cooking add the spinach and mushroom to a frying pan with a small amount of oil and fry until cooked through
3. Add the mushroom and spinach on top of the buttered sourdough toast and then top with the poached egg. Season with a small amount of salt and pepper.

Tip: You could swap the vegetables to keep it interesting. Asparagus or tomatoes would work well. A scrambled egg would also work well instead of a poached egg.

Why it’s good: Sourdough is rich in fibre, some studies have found sourdough is easier to digest than other bread. Spinach and mushrooms will also add fibre as well as a range of micronutrients. The egg provides some all-important protein along with vitamins and minerals.

Kefir Breakfast Smoothie (serves 2)

1 banana

300ml kefir

50ml mixed berries

30g mixed nuts (almonds and cashews work well)

1 tbsp maple syrup

1. Pour everything into a blender and blend until smooth. When ready, pour into two glasses and serve.

Tip: If the mixture is too thick, add some more kefir or water to loosen it. Frozen fruit works well and will keep for longer. If not using frozen fruit, you can add a couple of ice cubes to cool the smoothie.

Why it’s good: The kefir provides you with a source of natural probiotics and the banana, berries and banana add extra fibre and nutrients.