by Antonia Williams

Created on: January 22, 2011

Research has shown that breakfast is the most important meal of the day: it regulates your blood sugar levels and should sustain you for several hours. A hearty breakfast is one that will keep you feeling full and energised for the whole morning, however active your lifestyle.

Fortunately, the best foods for a hearty breakfast are quick and simple to prepare.

Eggs are an ideal breakfast food, being both filling and nutritious. They are an excellent source of essential minerals such as calcium, iron, phosphorus, zinc and iodine. Furthermore, eggs are rich in vitamins: they contain Vitamin B (especially B12), Vitamin A, Vitamin D, Vitamin D and Vitamin K. There are a variety of great breakfasts you can make with eggs and bread: poached egg on toast, boiled egg and soldiers, or scrambled eggs on a bagel.

Oats are consistently shown to be both filling and satisfying. Porridge oats have a high fibre content, which helps your stomach feel fuller longer. What could be nicer than a steaming bowl of porridge oats for breakfast? If you’re in a real hurry, a bowl of homemade muesli with raisins and nuts will also provide a nutritious and hearty breakfast. Both porridge or muesli can be eaten with milk, cream or natural yoghurt and, if you’re not watching your weight, a spoonful of honey or golden syrup.

Potatoes may not be an obvious choice for breakfast but, in fact, they are ideal. Hash browns or fried potatoes are both filling and tasty and can be eaten with eggs, bacon or just with ketchup. If you have some left-overs from last night’s dinner, mash some cooked potato with vegetables and fry in a little oil, for quick, cheap and tasty potato cakes.

The great British cooked breakfast is as hearty as they come. It includes bacon and eggs and usually a sausage. Then, depending on preference, the meal is complimented by fried bread, baked beans, fried tomatoes, mushrooms and maybe a slice of black pudding. The whole thing is rounded off with a cup of tea or coffee and toast generously spread with jam or marmalade. This breakfast is recommended by long-distance walkers and mountaineers or anyone with a hearty appetite.

Many people cannot start their day without pancakes, and they are a good choice for a hearty breakfast. Pancakes are simple to make with milk, flour and an egg, fried for a few minutes on each side in a hot frying pan. The fun of pancakes comes with what you put on them and you can let your imagination loose! Sweet fillings include syrup (golden or maple), sugar and cinnamon, or fruit yoghurt. Savoury fillings for breakfast pancakes could be smoked salmon, melted cheese or strips of bacon.

So you see, there is a huge variety of foods that can be used for a hearty breakfast for all the family. It's worth getting up in the morning for!

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