Marika Day: 3 healthy, budget-friendly breakfast ideas for the warmer months

ARTICLE

01 October 2023

3 min read

As the seasons change, we need to rethink some of our routines to adapt to the changes, like healthy energising breakfasts to fuel us through the longer and warmer days. AIA Ambassador and Accredited Dietitian Marika Day shares 3 simple, no-cook breakfast recipes that are beneficial for your wellbeing and your wallet.

When the flowers start blooming and the sunshine becomes more reliable, I always take it as a signal to swap out my heartier winter breakfasts (like porridge and eggs) for something a little more refreshing, but no less economical.

These three breakfast recipes are always in high rotation for me during the warmer months. Not only are they packed with healthy nutrients to fill my tank for the day, but they’re incredibly cost effective and simple to prepare, with no actual cooking involved. Two of them can even be made the night before, so you can wake up, grab your breakfast and go.

Peaches & cream overnight oats

This nutrient-dense breakfast is full of healthy fats and fibre. To make this recipe even more budget friendly (or if peaches aren’t in season), swap fresh peaches for canned ones in juice. You could also replace preaches with any other fruit you like.

Serves: 2

Cost per serve: $1.95

Ingredients

1 cup rolled oats

1 tbsp chia seeds

½ tsp vanilla extract

1 cup milk

½ cup Greek yoghurt

1 tbsp maple syrup

2 peaches

30g walnuts

Method

1. Combine the oats and chia seeds with the vanilla, milk, syrup and yoghurt. Mix well.

2. Remove pits from the peaches and dice. Divide the oat mixture between 2 containers, jars or bowls. Top with the diced peaches and sprinkle with chopped walnuts. Keep in fridge overnight.

All or Something

Preparing food ahead of time can revolutionise your morning routine. Here are two ways you can plan ahead.

All: Plan out your breakfasts for the week every Sunday. Make or portion out the ingredients for your meal the night before, making it easy to pull it together, or even grab and go, in the morning.

Something: Buy a few versatile key ingredients – like rolled oats, chia seeds and frozen fruit – next time you shop, so you have healthy breakfast options on hand.

AIA Vitality members can earn up to $500 each year in Shopping Rewards, including Woolworths gift cards to put towards their weekly shop.

Passionfruit chia pots

Full of fibre, protein and omega-3 fatty acids, chia seeds are tiny, but they pack a mighty nutritional punch. These make-ahead pots taste so good, it’s almost hard to believe they’re so good for you.

Serves: 2

Cost per serve: $1.70

Ingredients

4 tbsp chia seeds

1 cup milk

1 tbsp maple syrup

½ cup Greek yoghurt

2 passionfruit

½ cup granola

Method

1. Place the chia seeds, milk and maple syrup in a small mixing bowl or container. Mix well to combine. Place in the refrigerator for 30 mins or leave overnight.

2. Stir in the Greek yoghurt and divide into 2 individual serving jars, bowls or containers. Top with passionfruit and granola.

Mango brekkie smoothie

If you’re in the habit of grabbing a smoothie from a café, you’ll be pleasantly surprised by how cost effective it is making them at home. This version is cool, creamy and refreshing – perfect for warm mornings.

Serves: 1

Cost per serve: $2.60

Ingredients

1 cup frozen mango

1 cup milk

¼ cup rolled oats

1 tsp honey

25g vanilla protein powder (optional)

Method

1. Place all ingredients into a high-speed blender and blend until smooth. Serve in a tall glass and, if desired, top with additional pieces of mango, rolled oats or a drizzle of honey.

If you’re after more healthy meal ideas, download our AIA Vitality Eat Well guide, which contains dozens of nutritionally balanced recipes.

*Costs calculated based on individual item price, divided by the amount of the item used in recipe.

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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