Start your day the healthy way..

Do you start the day with a healthy breakfast? Or do you rush down a bowl of cereal or grab a pastry with your coffee on the way to work? Or don’t you have breakfast at all? I love breakfast, but a quick poll here in the office tells me there are some who simply can’t manage anything within a couple of hours of waking up, other than a drink. I used to think that was mad, but with the advent of diet plan intermittent fasting, I can appreciate we’re not all made the same.

So, whether you’re an intermittent fast or a wake up hungry kind of person, what’s really important is the food and drink you choose to break your fast with.

Hydration

A glass of water is a real necessity to keep the brain and body working as smoothly as possible. Have a glass of water in your bathroom, ready for you to start drinking from the moment you get up. I have been advised not to drink water from the bathroom tap if possible, as often the pipes to this tap run quite a distance from the supply, and there are usually central heating pipes in the same areas, so the water’s not as clean as it could be. Ideally drink filtered water from a filter jug or fridge.

Nutrition

Here’s where I make my case for oats. I LOVE to start the day with porridge. Yes, good, old-fashioned porridge, made with organic rolled oats. But NOT the porridge my granny used to serve, made with cream and brown sugar and topped with an extra serving of sweet disaster in the form of golden syrup. Don’t get me wrong, I loved it, but what a disaster that would be for teeth and waistline today!

Why are oats good for you?

A long-term study by Tufts University in the USA, which investigated the causes of cardiovascular disease, linked eating wholegrains like porridge oats to a reduced risk of heart disease, obesity and Type 2 diabetes.

The study was conducted over 25 years, and participants were tested every four years. The waist size of the participants who ate the fewest wholegrains (which include foods such as whole oats, barley, quinoa and brown rice) increased by an average of  three centimetres over each four-year period, compared with 1.4cm for those who ate the most wholegrains. Once I learned this I made a few very easy changes to my diet!

One reason for the difference may be that wholegrains contain fibre, which keeps you fuller for longer. Another study suggests a particular type of fibre, called beta-glucan, which is found in oats, may increase that feeling of fullness by delaying the time it takes your stomach to empty of food.

This means two important things to me:

1. My chosen breakfast is actually beneficial to my overall health, not just something to kick-start my day
2. By choosing my oaty breakfast I don’t feel the need to snack, which reduces the amount of sugar and highly processed food products I am eating. 

Two easy oaty breakfast recipes

I like my porridge all year round, but in summer I prefer something not hot. So here are two easy recipes for you that are perfect for eating hot or cold, and are portable too, so you can pop it in a box and take it to work.

Eddie’s overnight oats, with chia and banana

This recipe does me for two days, but it’s easy to up or downscale according to your own appetite. I have played with this and developed it over time, which you can do too, of course. I include chia seeds because they too are rich in fibre, and contain antioxidants, omega-3 fatty acids, which are good for heart health, and calcium, magnesium, and phosphorus, which are good for bone health. If you include chia seeds, you must do this as an overnight recipe, to let them soak up the liquid.

To serve, add your favourite fresh fruit. I add blueberries, pear and raspberries, or whatever is in season.

In winter I add a bit more liquid then microwave for a couple of minutes to give myself a hot breakfast, but in summer it’s good to go straight from the fridge. This one is brilliant if you’re in a rush to get to work, simply put a serving in a container and take it with you. 

Ingredients

2 bananas

1 tablespoon smooth almond butter (you can use peanut butter if you prefer, or none at all, of course)

1 dessertspoon maple syrup

100g rolled oats

30g chia seeds

½ tsp ground cinnamon

350ml milk (dairy or plant-based)

Method

Mash the bananas with the nut butter, cinnamon and maple syrup. 

Add the oats, chia seeds and milk and stir till it’s all thoroughly mixed together.

Over the bowl and put it in the fridge overnight. It will need a good stir the next morning, but that’s all you need apart from your fruity toppings.

Eddie’s chocolate porridge

I love chocolate, but it’s not the ideal snack food, so I get my first hit with some rich chocolatey porridge – but it’s not a naughty, sugar-laden ready-made, it’s packed with good stuff. I use cacao powder for the chocolate hit with none of the sugar. Cacao is packed with antioxidants, which can benefit heart health, improve brain function, boost the mood (chocolate always does this, as we know), and anti-inflammatory properties; it’s also a good source of minerals like magnesium and iron, important for various bodily functions including blood sugar balance and healthy digestion. Oats and cacao – a match made in heaven!

Ingredients

Two handfuls of rolled oats (about 60g)

One flat dessert spoon cacao powder

One banana, sliced (I like to cook mine in, but you can add it afterwards)

One handful blueberries (as above)

Enough milk (of your choice) to cover the oats (about 120ml) and extra if needed

Method

Add this all to a small pan, put it on a low heat and stir regularly as it heats up. When it’s all absorbed the milk (add more if it’s too thick) let it get  through for a couple more minutes, then tip into a bowl and enjoy. You can add maple syrup or honey if you want some sugar.

Eddie – Friday 21st February 2025.