15 Easy and Healthy Breakfast Ideas

A good breakfast provides energy for the day ahead. It can be a light meal (if you are weight watching), yet sustaining enough to prevent mid-morning let-down. Easy to-prepare, nourishing breakfast foods are:

  • tomato or fruit juices
  • fresh fruit
  • dried fruits and nuts
  • packaged cereals with milk
  • fish – fresh or smoked
  • grilled tomatoes
  • eggs in all forms
  • bacon, chops, sausages
  • wholemeal toast
  • grilled cheese on toast
  • savory mince on toast

And in this feature, there are lots of other ideas to make breakfast a happy start to the day.

1. TUNA AND TOMATO HALVES

  • ½oz butter or substitute
  • 1 onion
  • 3 tablespoons flour
  • ½ cup milk
  • 6¾oz can tuna
  • 2 large tomatoes
  • 1 tablespoon chopped parsley
  • salt, pepper

Melt butter, add peeled and finely chopped onion, saute until tender. Remove from heat, add flour; return to heat, cook 1 minute, stirring constantly. Remove from heat, gradually stir in milk; add drained tuna.

Stir constantly over medium heat until sauce boils and thickens; add parsley, season with salt and pepper. Cut tomatoes in half cross-wise, grill until hot, pile tuna mixture on top. Serve on buttered toast. Serves 4.

Note: Sauce can be made the day before to save time in the morning.

2. SEAFOOD SCRAMBLE

  • 3¾oz can prawns
  • 2 shallots
  • 8 eggs
  • salt, pepper

Combine drained prawns, chopped shallots, lightly beaten eggs, and salt and pepper, pour into lightly greased pan, cook over medium heat until eggs are just beginning to set. Serve on hot toast. Serves 4.

3. HONEYED GRAPEFRUIT HALVES

  • 2 grapefruit
  • 2 tablespoons honey
  • cinnamon

Cut grapefruit in half crosswise, loosen fruit round edge, cut into segments but do not remove from shells. Spread two teaspoons of honey over cut side of each grapefruit half, sprinkle lightly with cinnamon. Grill grapefruit halves until honey begin to bubble, approx. 5 minutes. Serves 4.

4. HEALTH PORRIDGE

  • 1 cup uncooked brown rice
  • 4 cups of milk
  • 1 cup sultanas
  • raw sugar

Put rice in an electric blender. Blend until rice is the half original size. Combine rice, milk, and sultanas in a saucepan, bring to boil. Reduce heat, simmer uncovered, 10 to 15 minutes or until rice is tender. Serve sprinkled with raw sugar. Serves 4.

5. EGGS BAKED IN CREAM

  • 4 eggs
  • ¾ cup cream
  • salt, pepper

Grease four small ramekin dishes. Combine cream, salt and pepper. Spoon one tablespoon of the cream mixture over the base of each dish, break the egg on top of the cream, spoon the remaining cream over egg-yolk.

If desired, sprinkle with a little grated cheese. Bake in moderately slow oven 15 to 30 minutes depending on whether eggs are preferred soft or firm. Serves 4.

6. CORN AND EGG SCRAMBLE

  • 4 eggs
  • 10oz can whole kernel corn
  • 1oz cheese
  • salt, pepper
  • 1 tablespoon chopped parsley

Combine lightly beaten eggs, drained corn, grated cheese, chopped parsley, salt and pepper in greased pan. Stir over medium heat until eggs are just beginning to set. Serve on hot toast. Serves 4.

7. CHEESE AND BACON SCONES

  • 1 packet refrigerated scones
  • 1oz cheese
  • 1 rasher bacon

Separate scones, place into greased 8-inch sandwich tin. Saute chopped bacon until crisp; combine with grated cheese. Sprinkle cheese and bacon mixture on top of each scone. Bake according to directions on the scone packet. Serve warm, with butter.

8. EGG-AND-BACON BUNS

  • 4 hamburger buns
  • 2 rashers bacon
  • 4 eggs
  • salt, pepper

Cut the top center out of each bun, scoop out some of the bread, leaving enough space for an egg. Chop bacon into small pieces, saute until fat is transparent. Sprinkle bacon into each bun, top with egg, season with salt and pepper.

Put buns on the oven tray, cover with aluminum foil. Bake in moderate oven 7 to 10 minutes or until eggs are cooked as desired. Serves 4.

9. PANCAKES

  • 1 cup plain flour
  • pinch salt
  • 1 egg
  • ½ pint milk
  • ½oz butter or substitute

Sift flour and salt into a bowl, make well in the center. Add whole egg, stir flour in from sides, add milk a little at a time. Beat well until bubbles rise to the surface; cover, stand overnight in the refrigerator. The next morning, beat in melted butter. Heat pan, grease lightly.

Pour 2 to 3 tablespoons batter into the pan, cook over low heat, loosening edges with a knife until pancake is set and lightly browned underneath. Toss or turn, brown the other side. Sprinkle with lemon juice and sugar, or spread with marmalade jam or honey. Roll up, serve immediately. Makes approx. 10 pancakes.

10. POTATO PANCAKES

  • 2 cups mashed potato
  • 1 egg
  • 2 shallots
  • salt, pepper
  • melted butter or substitute

Combine mashed potato, beaten egg, chopped shallots, salt and pepper in a bowl. Melt butter in a pan. Drop tablespoonfuls of potato mixture into the pan, flatten slightly, cook both sides until golden brown. Serve with grilled tomato halves and bacon. Makes approx. 20.

Note: Leftover mashed potatoes can be used in this recipe.

11. HAM AND CHEESE

  • 4 slices bread butter or substitute
  • 4 slices ham
  • prepared mustard
  • 4 slices packaged processed cheese
  • 2 ripe tomatoes
  • salt, pepper

Toast bread on one side only, spread untoasted side with butter. Top with ham, spread with mustard, top with cheese and tomato slices, season with salt and pepper. Grill until heated thoroughly. Serves 4.

12. PINEAPPLE-BACON

  • 2 medium ripe tomatoes
  • 4 slices pineapple
  • 2 rashers bacon
  • salt and pepper
  • 4 slices bread
  • butter or substitute

Toast bread on one side only, spread butter on untoasted side. Top with slices of tomato, then pineapple. Cut bacon into eight pieces, place two pieces on each piece of pineapple, season with salt and pepper. Grill until bacon is crisp. Serves 4.

13. GRIDDLE SANDWICHES

  • 8 slices bread
  • 4 slices ham
  • 4 slices packaged processed cheese
  • prepared mustard
  • 1 egg
  • ½ cup evaporated milk
  • butter or substitute

Lightly spread one side of each slice of bread with butter, place a slice of ham on four slices of bread, spread lightly with mustard, top with a slice of cheese, then remaining bread.

Beat egg and evaporated milk together, dip each sandwich into milk mixture. Cook each sandwich on a hot, lightly greased griddle plate or frypan. Turn sandwich over, cook other side until golden brown. Serves 4.

14. CHEESE AND BACON

  • 4 slices bread
  • butter or substitute
  • 2 rashers bacon
  • 2oz softened butter
  • 2oz cheese
  • salt, pepper

Toast bread on one side only, spread untoasted side with butter. Saute chopped bacon in a pan until crisp, combine softened butter, grated cheese, chopped bacon, salt and pepper. Spread evenly on each slice of bread. Grill until thoroughly heated and cheese is slightly brown. Serves 4.

15. ASPARAGUS-CHEESE

  • 4 slices bread
  • butter or substitute
  • 15oz can asparagus spears
  • 4 slices packaged processed cheese
  • salt, pepper

Toast bread on one side only, spread butter on the untoasted side. Place three asparagus spears or each slice of bread, press down with a fork, top with cheese slice, season with salt and pepper. Grill until cheese is lightly browned. Serves 4.

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