The Breakfast Diaries Pt.1...

Breakfast, it's the most important meal of the day, yet I speak to so many people that are completely at a loss as to what constitutes a good breakfast. Some, even skip breakfast all together which is a massive no-no!

Breakfast provides the body and brain with fuel after an overnight fast - that's where breakfast gets it's name, breaking the fast!  Without breakfast you are effectively running on empty, like trying to start the car with no petrol!

Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre.  The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day.  Fruit and vegetables are good sources of vitamins and minerals so it is important that these are included in your breakfast no differently from your lunch and dinner.

Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function.  Many studies have shown how eating breakfast can improve memory and concentration levels and it can also make us happier as it can improve mood and lower stress levels.  In studies amongst children, breakfast can improve attainment, behaviour and has been linked to improved grades.  Just like any other organ in the body, the brain needs energy to work at it's best!

If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning. Not good if your goal is fat loss and not good for your health!

So I have decided to post some awesome breakfast ideas over the coming weeks. Breakfast ideas that are quick and easy to prep in advance for those that are time poor in the mornings.

So The Breakfast Diary Part 1.... Salmon & Potato Fritters with Poached Eggs

Fritter Ingredients
1 egg
1 tbsp. coconut oil
1 tin of red salmon {approx. 200grams} skinned and de-boned
3 small chat potatoes peeled and grated
Half a brown onion grated or finely chopped
2 tbsp. of wholemeal flour

Fritter Instructions
1. Combine the grated potato and onion in a bowl
2. Heat 1/2 tbsp. of coconut oil in a frying pan, cook the potato and onion until soft. Set aside to cool
3. Combine the salmon, egg and flour and when cooled stir through the potato and onion
4. Shape mixture in to desired size. I made nine small fritters and three was a good amount for one breakfast
5. Heat the remaining 1/2 tbsp. of coconut oil and place the fritters in the frying pan and cook until golden brown on the outside
6. Place cooked fritters on a plate

Poached Eggs Instructions
1. Bring a pot of water and one tsp of white wine vinegar to the boil in a saucepan. Reduce heat and allow water to simmer
2. Crack two eggs slowly in to the water. Cook for three minutes then remove with a slotted spoon and place onto kitchen paper. Allow to drain
3. Place on top of cooked fritters on a plate

Next time I make these I am going to wilt some baby spinach making it even more healthy and even more delicious!