What do you eat for breakfast? A recent survey into our dietary habits reveals that many of us are eating double the recommended sugar intake – a figure that’s barely changed since 2008, despite the increase in ‘low sugar’ and ‘sugar-free’ options.

We at Fresh are the first to put our hands up when it comes to loving a little treat every now and again, but if you’re looking to lose a few pounds, balance your hormones or simply want to feel a bit more energetic, sorting out your blood sugar levels will make a big difference – and you’ll notice it within a fortnight. You’ll feel less irritable, more energised and much more ‘levelled out’ – if you’ve been suffering from dizziness or lightheadedness, reducing your sugar intake can have a significant impact.

While a lot of foods contain natural sugars, it’s the refined sugars which make a difference. They use up energy really quickly, and within a few hours of eating the sugar, your brain will recognise you’re about to hit a slump, and nudge you to eat – you guessed it – more of the same. It’s a cycle that can be hard to get out of, but starting the day the right way is a great way to overcome the habit. It’s not that hard – these delicious delights will be ready in less than 10 minutes, and will set you up for the day.


We’ve long been told to ‘go to work on an egg’, and a delicious free-range egg makes a great start to the day. Try them poached, on top of a slice of buttered wholemeal toast and wilted spinach, or simply boiled with soldiers. Asparagus soldiers give you the added benefit of fibre too.


The Kiwi summer staple is a fantastic body boost. Packed with vitamins and good oils, avocado is extra delicious on sourdough sprinkled with a little Himalayan sea salt. If you’re a spice lover, a dash of tabasco, paprika or even sriracha give this breakfast a little something special.


Don’t be put off by the idea of a smoothie if you’re the type to wake up starving. Greek or coconut yoghurt mixed with a teaspoon of chia seeds, a teaspoon of nut butter and two of your favourite fruit or veg will really fill you up, and give you a boost that’ll see you through to lunchtime. If you don’t want a thick shake, or you don’t do dairy, substitute the yoghurt for coconut water or almond milk.


Getting your oats is a great way of boosting your fibre and protein. Made quickly in the
morning and sprinkled with cinnamon and flaked almonds, or your favourite fruit, is delicious. For a tasty bircher that you can simply grab & go, mix a cup of oats with a cup of milk, 1/2 cup Greek yoghurt, 1 cup of orange juice, 1 grated apple and a pinch of cinnamon in a takeaway pot. Refrigerate overnight, and simply take it from the fridge in the morning!


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