Are you stuck in a breakfast rut, where you’re eating the same bowl of cereal or oatmeal every morning? Yawn. It’s time to make the most important meal of the day a bit more exciting with some healthy, flavourful and international breakfast ideas, courtesy of registered dietician Nishta Saxena! From China to Australia, these dishes are sure to liven up your morning and get you and the kids ready to tackle the day to come with ease. Be sure to watch the video above to hear nutrition advice directly from Nishta, and check out her tips and tricks below!
CHINA – Congee
A traditional long grain rice porridge with soup stock, garlic, ginger and green onion, congee also uses red and black beans which adds a ton of protein and flavour. This dish can be made ahead of time in a slow cooker or InstaPot so you can make a big batch and reheat each morning.
Nutrition tip: This delicious rice porridge is a great source of energy, collagen and potent anti-cancer phytochemicals like allicin.
INDIA – Eggs bhurji
A spicy flavourful omelette made with coriander, cumin and onion, and sometimes with green chili and roti.
Nutrition tip: The eggs here are an excellent source of choline and protein for little brains and bodies, and you can add a few green chilies, which are incredibly high in vitamin C.
MEXICO – Chilaquiles
Fried corn tortillas with mole or salsa and topped with egg, avocado, shredded chicken and cheese, and served with rice and beans. This is a big breakfast! For a smaller, quicker option cook two eggs with 1/2 cup of canned beans, some salsa and avocado to make Huevos Rancheros.
Nutrition tip: These breakfasts are full of great nutrients, in particular lysine and important amino acids. They also contain vitamin E and soluble fibre, which is very important in keeping our hearts and guts healthy.
VENEZUELA – Cachapas
Cachapas are corn pancakes, folded in half and filled with cheese or pork. For a fresh, filling breakfast, add some cucumber slices! Not only are these delicious, but they can be made ahead and frozen to save you time in the morning.
Nutrition tip: This delicious pancake packs in calcium and protein. It is also a source of zinc which is great for the immune system!
AUSTRALIA – Vegemite
A thick, brown spread, you either love vegemite or you hate it – but Nishta loves it! Try it on toast with lots of seasonal fruit for a complete breakfast.
Nutrition tip: Vegemite is like a B-vitamin shot! It is packed with folate and thiamine, and is also a source of iron and phosphorous.