Did you know that breakfast means breaking your fast from the night before?
It is best if breakfast is nutritionally balanced and provides the right amount of energy for the day ahead. According to the latest evidence, we should all be aiming to consume around 15–25% of our daily energy intake at breakfast (i.e. 300–500 calories for women and 375–625 for men).
Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of ‘bad’ LDL cholesterol, as well as lower chances of getting diabetes, heart disease, and being overweight.
There are many cultural variations in what breakfast foods different people like to eat, and there have been significant changes over the course of history. What people eat in the West for breakfast today is certainly very different from what previous generations would have been eating.
Breakfast is the most important meal of the day?
The line “Breakfast is the most important meal of the day” was invented in the 19th Century by Seventh Day Adventists, James Caleb Jackson and John Harvey Kellogg, to sell their newly invented breakfast cereal.
What individuals consume first thing in the morning is as much about mental alertness and nourishment as it is about providing fuel for the body.
Various studies have found different benefits of starting the day with a healthy and balanced breakfast, including:
- Having a lower BMI
- Consuming less fat through the day
- More likely to meet the recommendations for fruit and vegetable consumption
- Having higher daily calcium intake
- Having higher daily fibre intake
- Possible enhancement to memory and attention
What should you be having for breakfast?
It is wise to read food labels on commercial breakfast options as they usually contain excessive amounts of added sugar. A cup of coffee and a pastry might do the trick but it is really important to make sure the breakfast options are nutritionally balanced.
Below are some examples:
- High-fibre, low sugar cereal with fresh fruit such as berries and low-fat milk or soy or rice milk substitute
- Oats with a variety of fruits and handful of seeds or nuts
- High-fibre toast or bagel with tablespoon of peanut butter and or hummus
- Wholemeal toast with boiled egg and baked beans
- Low sugar yogurt or a glass of milk
Vegan Pancakes Recipe – Jeff McCarthy
We always love receiving recipes from students, and now we have one from one of our favourite members of staff!
Jeff also regularly bakes amazing bread. Look at this!
Anyway, we digress…(we just love home-baked bread)
Jeff has very kindly sent us the recipe for his amazing vegan pancakes, these are one of his favourite things for breakfast and we think you should try them too!
He uses buckwheat flour to make sure they are high in protein and soya milk to help keep them vegan. Let’s get started!
(Makes 12 pancakes)
- 250g Buckwheat Flour
- 600-700g Soya Milk (or other plant based)
- 10-20g Chia Seeds
Exactly how much milk you use depends on how thick you prefer your pancakes.
1. Pour flour into a mixing bowl.
2. Add milk.
3. Whisk by hand until there are no lumps.
4. Add chia seeds and whisk again for about 30 seconds.
5. Leave to stand for 2-5 mins.
1. Heat pan (hob 5-6)
2. 1 tbsp rapeseed oil (or other)
3. Pour 2/3 cup of pancake mix into pan.
4. Fry for 1-2 mins (until top surface is drying).
5. Loosen edges with spatula and toss.
6. Fry for another 1 min.
7. Serve with any accompaniments you like, eg banana, vegan chocolate spread, strawberry, blueberry, date syrup.
8. Repeat steps 2-7 for as many pancakes as wanted. Enjoy!!