An Ode to Breakfast

When was the last time you thought about your breakfast, as in REALLY thought about it? Has it become a bit routine? Are you the 'eat something different every morning' kind of person, or 'same thing every day for months until I get sick of it'? Are you counting grams of protein, or winging it with a strong coffee on the way to work? Or, horror of horrors, are you having an energy drink as your wake up call?!

Well, I woke up today and decided I needed to talk about breakfast. To discuss the importance of it and the different options you can have - and hopefully this will inspire you to start your day with as much nutrition as possible.

I could launch right into 'eat this, it's good for you', but that's what you'd expect a Nutritionist/Naturopath to say.

Instead, I want to take you on a bit of a journey. A global journey! Because, when I'm feeling stuck about food options, I go to my happy place for inspiration - I travel.

Breakfast in Australia is unbelievably dull. I'm sorry to be a traitor to my homeland, but it's true. When I ask clients why we eat toast, cereal, juice, coffee in the morning, they think really hard, and then they say, "because that'ts what we saw on TV ads when we were kids."

Despite being a multicultural country, with a delicious diversity of foods for lunches and dinners, we really haven't brought that into the breakfast arena. And don't even get me started on our lack of knowledge of indigenous foods. So let's leave our shores for a moment and see what other countries wake up to.

Here are some interesting breakfasts from around the world:

Japan: Steamed rice, miso soup, grilled fish (often salmon), and tamagoyaki (Japanese omelette).

Ah Japan, one of the Blue Zones (where there is a good population of healthy elderley), typically enjoys a warm breakfast, with gut-healing miso, essential fats from fish, and high protein from egg dishes. Nato is also commmon (fermented soy) and dishes are served in a bit of a smorgasbord of options. Food is warm, which is often said to be better for digestion.

India: Idli (steamed rice cakes) with sambar (lentil-based stew) and coconut chutney.

Food differs depending on region, but again, you'll find warm breakfasts here. Using rice, lentils and spices, at times breakfast may look a bit like lunch, but often there is sweetness added to the breakfast options. High in protein and fibre, these breakies will keep you going until lunch, no problem.

Mexico: Chilaquiles – fried tortilla chips topped with salsa, beans, avocado, and eggs.

Maybe you've had Huevos Rancheros (baked eggs) at a cafe before, so you've already tried a Mexican style breakfast. Chilaquiles is a traditional Mexican breakfast dish, made using some fried tortillas and salsa verde. With eggs, avocado and beans, this becomes a highly nutritious option, yes, even with the tortillas.

Turkey: A traditional Turkish breakfast includes bread, cheese, olives, tomatoes, cucumbers, boiled eggs, honey, and jam.

A lot of countries which border the Mediterranean Sea have a similar breakfast. I often think about how simliar the breakfast options are for countries like Israel, Greece, Southern Italy, Lebanon and Syria. Have a google on it - it's basically the same. All of these places lean into their environment, and have fresh, white cheeses (not aged), bread, an assortment of vegetables or pickled options and eggs.

Ethiopia: Genfo – a type of porridge made from barley or wheat flour, served with clarified butter and berbere (spice mix).

Grains are a staple in African countries, as they grow well and are easy to store for long periods. Different regions will prefer different grains, and make them into porridge or fried foods with various toppings. Coffee or tea is mandatory!

Vietnam: Phở (beef or chicken noodle soup) is often consumed as a hearty breakfast.

When I visited Vietnam (about 1000 years ago), I thought "if I eat this pho every day, will I get sick of it?" The answer was a clear and resounding no. I could still eat it everyday. It's the perfect dish. And who says you can't eat it for breakfast? Vietnamese people will usually have chicken, rather than beef, for breakfast though. Other breakfast foods include sticky rice, steamed rolls or rice porridge.

Sweden: Crispbread topped with cheese, ham, eggs, or fish, with a side of yoghurt or fresh fruit.

Scandinavian countries have long had to accommodate for harsh winters of less fresh ingredients. Hence, many food options revolve around food which can be stored. In comes crispbread with smoked/dried fish, cured meats and pickles. Depending on the season, yoghurt and fruit will also be enjoyed with cereal options.

[Disclaimer: I'm sure there is some nuance about these foods that I've missed, not being native to any of them! Take my apologies in advance if I have missed some key ingredients.]

Ok, so that's not an exhaustive list, but it's a bit of a global walk-through nevertheless. What can we learn from this, nutritionally speaking? First of all, what is your cultural background? Because thanks to epigenetics, we now know that the cultural foods that our ancestors consumed for millenia have an impact on our own gut microbiomes today. So perhaps you should look into consuming a few more cultural foods. You know, for the sake of your gut!

Alternatively, can we just steal some interesting nutrition ideas from these cultures, and add some more protein, vegetables, fibre and essential fats into our mornings? I say, yes, respectfully, I think we can. If you want to try and edit your food in the morning, here are some suggestions to try.

5 Easy, High-Protein Breakfasts with International Flare:

1. Scrambled Eggs with Smoked Salmon and Avocado

   Lightly scramble two eggs in olive oil, add some smoked salmon pieces, and serve with half an avocado. Top with a sprinkle of fresh herbs like dill, and serve with a slice of wholegrain toast. For added Scandinavian bonus points, try some rye bread.

   
   

2. Greek Yoghurt Bowl with Mixed Nuts and Seeds

   A bowl of high-protein Greek yoghurt (200g) topped with a handful of mixed nuts (almonds, walnuts), chia seeds, pumpkin seeds, and a drizzle of honey. You can add berries for extra nutrients, or add dried fruit to the yoghurt the night before to soften the fruit and add to your fibre intake.

   
   

3. Cottage Cheese on Rye Crispbread with Sliced Cucumber and Tomato

   Spread cottage cheese on rye crispbread, and top with fresh cucumber and tomato slices. Add a sprinkle of black pepper and some fresh herbs like parsley for added flavour and nutrients. Flavour is your friend! Try a spice mix from the supermarket and liberally shake onto your creation.

   
   

4. Greek Feta and Spinach Omelette

   Whisk two eggs and pour them into a hot pan with a little olive oil. Add crumbled feta cheese and a handful of fresh spinach leaves to one half of the omelette. Fold it over and cook until the eggs are set. Serve with sliced cucumber and tomato for a light, protein-packed breakfast inspired by Mediterranean flavours.

   
   

5. Miso Soup with Tofu and Spinach

   Heat 1 cup of water in a small pot and add 1 teaspoon of miso paste, stirring until dissolved. Add 50g of cubed tofu and a handful of fresh spinach leaves to the pot. Let it simmer for a few minutes until the spinach wilts and the tofu is heated through. Garnish with chopped spring onions and a sprinkle of sesame seeds, if available. This simple, protein-packed miso soup is quick to prepare, light yet nourishing, and provides a taste of traditional Japanese breakfast.

Hey look, even if you're switching our your coffee and cereal for fresh bread roll with cheese, tomato, cucumber, boiled egg, salt and pepper, I'm happy. I'm deliriously happy in fact. I want to see more people enjoy their food, have a strong start to their day, nourishing their bodies for the tasks they need to do.

Give a different breaky a go - you might enjoy it!