Breakfast Matters ...Whatever Time Of Day!
Rachel Dalton-Thorpe
At Toatilly we are big fans of starting your day right with a delicious and nutritious breakfast. We spend all of our time building bowls of 100% natural, gluten free goodness, just for you because we know how important it is.
That's why we've created a Toatilly guide to Breakfast. Explaining why its important, and options for a tasty and nutrient-dense first meal of the day. Whatever time it is you choose to break your fast.
Benefits of Breakfast
There are numerous scientific studies that highlight the benefits experienced by people who make breakfast a part of their daily routine. Three key advantages are:
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Better Weight Management
Contrary to the popular belief that skipping breakfast helps weight loss, research shows that breakfast can actually help with weight management. Skipping breakfast often leads to increased hunger later in the day, making us either overeat or snack throughout the day. Starting the day with a balanced breakfast can help curb those cravings. Promoting healthier eating habits throughout the day.
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Increased Energy
Breakfast foods are rich in essential nutrients like calcium, wholegrain fibre, protein, and vitamins. Ingredients which provide the energy your body needs to start the day strong. Whole grains release energy slowly, while calcium supports healthy bones and muscles. When combined with other nutrient-dense ingredients like fruits, nuts, or seeds, a balanced breakfast fuels both your body and mind. This sustained energy can help you tackle busy workdays and enhance physical performance, ensuring you’re ready to take on any challenges the day brings.
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Better Mental Clarity
Starting your day with a healthy breakfast can have a big impact on your mental and emotional wellbeing. A nutrient rich breakfast replenishes your body’s energy reserves after a night of fasting. Giving your brain the fuel it needs to function at its best leads to improved mental clarity. Allowing you to think more clearly, focus on tasks, and solve problems effectively. Eating breakfast also helps regulate your blood sugar levels, which can help stabilise your mood and reduce irritability. Studies have also shown that breakfast consumption supports enhanced cognitive performance, including better memory retention, quicker reaction times, and heightened creativity.
What Time should Breakfast Be Eaten?
There is no right answer as to what time you should eat your breakfast, but there are things you should consider.
We understand many people find breakfast on busy mornings a challenge. Some people like to try time-restricted fasting where they only eat between certain times of days, and others simply don't feel hungry first thing in the morning.
So lets make it simple...
Breakfast should ideally be eaten 1-2 hours after waking up. This helps kickstart your metabolism and replenishes your energy stores that have depleted overnight. Sticking to these timings will also align with your body’s natural 24-hour cycle, which supports optimal digestion and nutrient absorption in the mornings.
Try to eat breakfast before you start your daily tasks. If you’re heading to work, school, or any physically or mentally demanding activity, having breakfast before will keep you fuelled and focused. If you've skipped breakfast you may find you can't concentration, have lower energy, and will start snacking before lunch.
Eat at the same time each day. Having breakfast at a consistent time each day helps regulate hunger hormones and establishes a balanced eating routine. This approach is especially beneficial for people who are managing healthy blood sugar levels, such as those with diabetes, as well as for those aiming to support weight management effectively.
9 Oaty Breakfast Ideas
To help you plan your breakfasts easier we have come up with 9 healthy breakfast ideas. Powered by oats, fruits, nuts & seeds.
Classic Porridge
Ingredients:
- Rolled oats
- Milk (or plant-based alternatives),
- A pinch of salt
- Your favourite toppings including fruit, nut, seeds & spices
How To Cook: Cook your oats with milk or water. Top with fresh fruits like berries or banana slices, a drizzle of honey and a sprinkle some nuts or seeds.
Overnight Oats
Ingredients:
- Rolled oats
- Milk or yogurt
- Chia seeds
- Your choice of toppings.
How To Prepare: Combine oats, milk, and chia seeds in a jar. Refrigerate overnight. In the morning, add fruits, nuts, or a dollop of nut butter for a quick grab-and-go breakfast option.
Smoothie Bowls
Ingredients:
- Instant oats
- Frozen fruits
- Milk
- Yogurt
- Toppings like granola or shredded coconut.
How To Prepare: Blend oats, milk, yogurt and frozen fruits into a thick smoothie. Pour into a bowl and decorate with fresh fruit slices, nuts, and seeds.
Granola Breakfast Wrap
Ingredients:
- Whole-grain tortilla
- Granola
- Peanut butter
- Banana
How To Prepare: Spread peanut butter on the tortilla. Sprinkle granola on top. Add banana slices. Now it's ready to roll up for a portable and energy-packed breakfast.
Oat Pancakes
Ingredients:
- Blended oats
- Eggs
- Mashed banana
- Splash of milk
How To Cook: Combine all of the ingredients to make a pancake batter. Cook in a non-stick pan until golden brown. Serve with fresh fruit and a drizzle of honey.
Fruit Parfait
Ingredients:
- Layered oats
- Yogurt
- Fresh fruits
- Granola
How To Prepare: Alternate layers of oats, yogurt, and fruit in a glass. Resulting in a visually appealing and nutrient-packed breakfast.
Savoury Oatmeal
Ingredients:
- Rolled oats
- Broth
- Sautéed green vegetables
- 1 x egg
- Seasoning
How To Cook: Cook your oats in vegetable or chicken broth. Top with sautéed greens, a poached or fried egg and sprinkle with herbs.
Oat Muffins
Ingredients:
- Rolled oats
- Whole wheat flour
- Mashed banana
- Honey
- Baking powder
How To Cook: Combine all of the ingredients in a bowl. Pour into a muffin tray, and bake at 175°C for 20-25 minutes.
Baked Granola-Stuffed Apples
Ingredients:
- Apples
- Granola
- Nut butter
- Cinnamon
How To Cook: Core the apples and stuff with granola mixed with a spoonful of nut butter. Sprinkle with cinnamon and bake at 190°C for 20–25 minutes.
Buy Your Oats Online - Guaranteeing A Toatilly Awesome Taste
If you are looking for some tasty oats to use in your breakfast recipes then why not try some of our tasty blends of porridge, granola and muesli. Perfect for eating on their own or used in recipes like the ones above.
Every grain, fruit and nut we use is selected for flavour and nutrition. Our trial breakfast boxes are an ideal choice for people new to us. Letting you try out our different flavours to help you find your favourite.
Trial Breakfast Boxes
To make sure you never run out of breakfast options our subscribe & save service is our most popular option.
Start your Toatilly food subscription today and save 15% on every order. Edit, pause or cancel at any time.
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