Waking up to the strong scent of coffee is one of the greatest ordinary joys. Even better when it’s accompanied by a nutrient-rich breakfast to kickstart your metabolism. These healthy recipes all feature whole grains, encouraging you to hit your daily whole grain target of 48 grams before your day has even begun.
What better time to make the swap than in Whole Grain Week (June 12 – June 19)? The week is aimed at getting more whole grains on our plates to benefit from the long-lasting health benefits. These superfoods can reduce your risk of diabetes and heart conditions, boost gut and digestive health, support a healthy immune system, and improve your mood. Think outside the (cereal) box with these ten breakfast ideas.
01
Crushed broad bean and pea bruschetta
Bruschetta is as versatile as it is a crowd-pleaser. In this version, the grilled bread is topped with poached eggs, minted broad beans and peas — making for a flavoursome and filling breakfast. Loaded with nutrients, broad beans are green legumes that improve motor function and immunity. Swap the bread for whole grain or rye bread.
02
Pear and almond breakfast bake
This delicious breakfast bake provides one serve of whole grains, due to the inclusion of Weet-Bix wheat biscuits which are high in fibre and a great source of protein. Baked pears, maple syrup and sliced almonds combine to create a sweet, crumbly bake.
03
This beloved café favourite doesn’t take long to make at home — 10 minutes, to be exact. Acai berries also boast high levels of antioxidants and essential vitamins and minerals, which improve cardiovascular health. To hit your whole grains target, the bowl is topped with toasted muesli comprising rolled oats, grains, nuts, and seeds.
04
A nourishing twist on an Aussie icon, this lamington porridge provides an impressive one and a half serves of whole grain. Pair homemade raspberry jam with a delicious dark chocolate porridge base, made using rolled oats to fulfil your whole grain needs.
Rolled oats can reduce blood cholesterol, protect the body against a range of diseases, and help the body fight against inflammation. Switch this porrigdge up with tasty toppings, from cacao nibs to coconut flakes.
05
Dukkah eggs and quinoa breakfast bowl
Step up to the breakfast plate with this colourful recipe. Rolled in dukkah and drizzled with tahini dressing, boiled eggs sit atop a bed of healthy greens and protein-rich quinoa.
While quinoa is not a true grain, it is nutritionally similar to whole grains and contains significant amounts of essential amino acids. Quinoa has high dietary fibre content, contains vitamin E, magnesium, copper, iron, and zinc, and is a great source of protein.
06
Another breakfast bake, this recipe is brimming with whole grains. Think: rolled oats, lupin flakes, and chia seeds. Lupin is a powerhouse legume, containing plant protein, fibre, antioxidants, potassium, iron… making this berry slice nutritious and satiating. Create this dish the day before, as it takes 40 minutes to bake in the oven.
07
For a Mexican-inspired breakfast, turn to this cheesy quesadilla. Created with runny eggs, brown rice, and hearty beans, these breakfast tortillas will fuel you for the day. Kidney beans are legumes rich in protein, fibre and several vitamins and minerals, and studies show they promote colon health and moderate blood sugar levels.
08
Bright yellow, fluffy pancakes are sure to brighten your morning. Lemon juice adds a fresh, zesty flavour to the sweet, maple syrup-drizzled hotcakes. The whole grain secret to these pancakes is the lupin flour, which is a healthy swap from white flour.
09
This three-grain porridge is packed with brown rice, pearl barley and steel cut oats for a high-fibre breakfast, while pomegranate seeds, persimmon slices and blueberries are a sweet addition. Taking just under an hour to make, this warm porridge encourages you to slow down and savour the morning.
10
Shakshouka with toast triangles
The Arabic word shakshouka literally translates to “all mixed up” in Tunisian dialect. It’s the perfect descriptor for a dish of eggs poached in a tomato-based, spice-heavy sauce. This shakshouka is served with wholegrain and oat toast triangles to deliver half a serve of whole grain.
Brought to you by Grains & Legumes Nutrition Council.
