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Breakfast is considered the first and most important meal of the day. However, we can all agree that this meal should be filling, and healthy and keep the bodily engines running until the next major meal of the day, lunch. However, sometimes, we get in a rut and our breakfast choices remain stagnant day after day. To add to that, budgetary and time constraints can deepen this situation making some of us the never-ending coffee and toast routine or the cereal chick or guy.
In this article, we will discuss five (5) simple, yet healthy and filling breakfast ideas that can be a worthwhile addition to your already breakfast routine, even for those who are on a gluten-free diet. Let’s discuss!
The Discussion
Breakfast is that meal eaten after rising from a night’s sleep (Definitions.com). Its English meaning refers to the breaking of a fasting period the night before (Anderson, 2013). The choices of menu eaten for breakfast have evolved over the years all around the globe. As such, while some countries’ typical or traditional breakfast menu ideas may be bread, croissants, scrambled eggs or omelettes etc, others may be sweet pastries and bread.
Take for example, in Malawi, a southeastern African country, a typical breakfast may be one with porridge, cornbread, fritters and some sort of starchy vegetables like pumpkin and sweet potatoes (Whitaker, 2014), while in Morocco, a typical breakfast may constitute bread, pancakes or what is called ‘Msemen’ tea along with an assortment of Moroccan crepe or semolina griddlecake called ‘harch’ (Special events, 2013). Let’s take a trip over to the UK, where a typical breakfast may involve some sort of cereal dishes such as muesli, porridge, toast or just a serving of bread with some type of jam or marmalade (theage.com.au).
In the United States, one might have bacon, eggs and bagel or bread, cereal, baked treats like doughnuts and muffins and of course a nice cup of coffee, tea or orange juice. However, in Jamaica, a typical breakfast usually involves cornmeal porridge, simple ripe fried plantain eaten with bread, saltfish fritters etc, cooked food with callaloo, ackee and saltfish, salt mackerel etc with some hot chocolate, coffee, bush tea or what one might have available. Sometimes though, cooked food, which is enjoyed on weekdays from the local restaurants and food stalls, these are sometimes prepared over the weekends as that ‘big’ breakfast meal by many families.
However, whatever is your preference, adding these breakfast ideas to your menu choices may fill that long-awaited variety list. In this article, we will provide five (5) breakfast ideas that are healthy, as well as filling and can be excellent choices for someone on a regular or gluten-free diet. These include plantain porridge, buckwheat flour pancakes, steel-cut oats porridge, oat flour pancakes and of course, Jamaican cornmeal porridge. These are some of my favourites and I am happy to share them with you at this moment.
Five (5) Filling and Healthy Breakfast Ideas:
- Plantain Porridge (using green plantain).
- Buckwheat flour pancake.
- Steel-cut oats porridge.
- Cornmeal porridge.
- Oatmeal flour pancakes.
Plantain Porridge (using green plantain)
Plantain porridge is one of those meals that is easy to make and very filling due to its high fibre content. Research suggests that 100 grams (1/2 cup or 3.5 oz) of raw plantain contains about 2.3 grams or Nine (9%) per cent dietary fibre. It is also a high carbohydrate food with about Thirty-seven (37) grams or Thirteen (13%) per cent of the recommended daily values (nutritionalvalue.org). Plantain also contains other nutrients such as Vitamin C and E along with B-6 which is about 5% of the daily recommended values. It is also very high in the mineral – potassium (nutritionalvalue.org).
To give your plantain porridge another nutritional punch or more thickness, you can add some oats which is another nutrient-dense fibre rich food. About 3-4 cups to 1 cup of oatmeal would suffice. So, all you will need is some boiling water, a nice-sized green plantain, a little salt, cinnamon, a little vanilla, milk and oats, which are optional. Blend your plantains and add to your boiling water, stirring as you add to avoid lumps. Let it cook for a while then add your spices, sweetened with milk and sugar and enjoy. You can see the detailed recipe for plantain porridge here.
Buckwheat Pancakes
Buckwheat is a type of grain that can be used in the same way as some of the most popular cereals such as quinoa and amaranth. However, buckwheat is not considered wheat, but rather what is called a pseudo-cereal. Pseudocereals are seeds that are eaten as cereal grains but do not grow on grasses (encyclopedia.com).
As such, it is gluten-free and jam-packed with nutrients such as fiber, protein, carbohydrates and fats. Buckwheat also contains minerals such as manganese (the often-forgotten mineral, copper, iron, phosphorus and magnesium. You can read more on minerals in this article here as well as download a free EBook on minerals and vitamins here and here.
Buckwheat is also high in antioxidants such as quercetin, which research purports may be able to reduce one’s risk of cancer and heart disease (Morand et al. 1998; Kumar et al. 2017). Rutin, which is the primary antioxidant found in buckwheat, is touted to be able to assist in reducing blood pressure and well as inflammation in the body (Ugusman et. al. 2014). You can read more on Quercetin in this article here. To prepare your filling and nutritious buckwheat pancake, please check out this detailed recipe.
Steel Cut Oats Porridge
While I enjoy regular oats porridge or cereal, steel-cut oats can take your oatmeal porridge up a few notches. Steel-cut oats are oats that have a tougher texture, uncooked than old-fashioned oats. As such, it is often called pinhead oats or coarse oats. However, it is very chewy than regular or rolled oats. While the preparation time might be a bit longer than other oats (15-30 minutes when pre-soaked), it is very quite filling and nutritious. According to (https://www.nutritionvalue.org/) steel-cut oats are a rich source of fibre and protein which helps to give it that satiating (fullness) feeling. It is also a good source of iron.
To reduce the cooking time, put it to soak for at least eight (8) hours before cooking. I usually soak mine overnight and then throw off the water it was soaked in, rinse a few times, add fresh water and then add a little salt and let it cook stirring occasionally to prevent lumps. You can view the detailed recipe for steel-cut oats.
Jamaican Cornmeal Porridge
Cornmeal porridge has been another favourite of mine since childhood, especially when you add that creamy coconut milk (yum!). Cornmeal is dried, ground corn which can be of varying textures – fine, medium and coarse (Herbst, 2001). Cornmeal can also be of varying colours including yellow, which is oftentimes found in Jamaica (my home country) and the United States and white which is said to be mostly found in parts of Africa and the Southern United States (Kilbride et. al. 1990). I am only familiar with the yellow version, as that is the one that can be found in Jamaica, and that which I have been indulging in since childhood.
Like some of the other porridges mentioned above, cornmeal is also a good source of fibre and protein. Other noted nutrients include vitamin B6, iron and magnesium. It is also rich in complex carbohydrates and very low in fat (USDA, Reference, 2021). You can enjoy this healthy breakfast delight by viewing the detailed recipe here.
Oat Flour Pancake – Gluten-Free
I am always looking for ingredients/products that are gluten-free and oats are high on the list. Since I am a fan of oatmeals, having my pancakes in varied ways led me to go in search of oat flour, and I found one, which I have been using now for years. Oats are choked full of nutrients, particularly fibre, which makes them a good breakfast choice for overall health, especially if you are on a weight loss journey and want to feel fuller for longer.
Other than fibre, oats are high in protein and other nutrients such as manganese, iron, phosphorus, magnesium and copper (https://www.nutritionvalue.org/). As such, this is not only a filling breakfast idea but also a very nutritious one, you just cannot lose. You can also add this flour to your buckwheat pancake for that extra hump and to help you break into the routine of eating buckwheat if you have never had it before. You can find the detailed recipe for oat flour pancakes here.
Illustrative Summary
Here is a summary of the Five (5) Filling and Healthy BREAKFAST IDEAS for your Morning Delight!
Let’s Sum Up!
Breakfast is considered the most important meal of the day. A good and filling breakfast can set the tone for the rest of your day. While we all have our preferences for what to eat for this important meal, there are always new menu ideas to try. Those that are filling and nutritious, as such, these favourites of mine. All these breakfast ideas are ideal for those who are on a gluten-free diet or an overall health and wellness journey.
So, now that we have outlined and discussed these breakfast ideas, what will your breakfast be like tomorrow? Have you had any of these before? How was it? You can share your thoughts in the comments section below.
Editor’s Note: Article updated on July 9, 2024.
- Anderson, Heather Arndt (2013). Breakfast: A History. AltaMira Press. ISBN 0759121656
- Herbst, Sharon, Food Lover’s Companion, Third Edition, Pg. 165, Barrons Educational Series Inc, 2001.
- Kilbride, Philip; Goodale, Jane; Ameisen, Elizabeth, eds. (1990). Encounters With American Ethnic Cultures. Tuscaloosa, Alabama: University of Alabama. p. 82. ISBN 0-8173-0471-1. Retrieved December 31, 2021
- Kumar, R. & Subramanian, Vijayalakshmi & Nadanasabapathi, Shanmugam. (2017). Health Benefits of Quercetin. Defence Life Science Journal. 2. 142. 10.14429/dlsj.2.11359.
- Morand, C.; Crespy, V.; Manach, C.; Besson, C.; Demigne, C.; & Remesy, C. Plasma metabolites of quercetin and their antioxidant properties. Am. J. Physiol., 1998, 275, R212-219.
- Special Events (18 July 2013). “The Art of Moroccan Cuisine – Cooking Classes in Morocco | Fes Cooking and Cultural Tours”. Fescooking.com. Retrieved August, 16, 2021.
- Ugusman A, Zakaria Z, Chua KH, Nordin NA, Abdullah Mahdy Z. Role of rutin on nitric oxide synthesis in human umbilical vein endothelial cells. ScientificWorldJournal. 2014; 2014:169370. doi: 10.1155/2014/169370. Epub 2014 Jun 24. PMID: 25093198; PMCID: PMC4095739.
- Whitaker, Hannah (8 October 2014). “What Kids Around the World Eat for Breakfast”. The New York Times. ISSN 0362-4331. Retrieved 8 January 2020.
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