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Get up and Grain

Get up and Grain

Breakfast has long been a cause for confusion: if it should be eaten, when it should be eaten and exactly what should be eaten to kick start the day. To help clear things up we’ve created a range of delicious recipes with Merchant Gourmet cook Alex Mackay that provide essential nutrients needed at breakfast time; as the saying goes “Eat breakfast like a King!” Full of the goodness of wholegrains and lentils, these recipes are quick and easy to prepare, guaranteeing to help set you up for the day.

Consultant Dietitian to Merchant Gourmet Sian Porter says: “The first meal of the day is important in breaking an overnight fast and providing energy, nutrition and hydration to fuel the body and mind until its next meal. Research[1] has shown that those who skip breakfast do not perform as well as breakfast eaters in certain areas, and that breakfast can also improve mood. Meanwhile wholegrains can provide the foundation of a healthy breakfast and much needed fibre to help satisfy appetite and keep the digestive system healthy.”

With a meagre 10% of UK adults eating enough fibre on average per day[2], wholegrains and pulses are vital for providing much needed nutrients at breakfast time. These little super-grains, beans and lentils are also low in sugar and packed with protein, vitamins and minerals making them extremely powerful ingredients.

Beat breakfast boredom with variety and try one of our top five recipes below to help you Get up and Grain.

 

 

1. Super Quick Smoothie & Quinoa Porridge

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This super quick porridge is perfect for on the go as it needs very little prep for ultimate taste!

 

2. Lentil Breakfast Pots

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Our Tomatoey French Puy and green lentils are basically a baked bean alternative, perfect for quick and easy breakfast pot that you give you freedom to pair with your favourite breakfast ingredients

 

3. Freekeh, Chestnut and Quinoa Granola 

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The mix of textures and flavours in this granola makes for crunchy yumminess! You can make a big batch to keep you going through out the month

 

4. Rainbow Coconut & Quinoa Porridge

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A free-from breakfast that keeps you fuller for longer during the winter mornings, it looks very pretty too!

 

5. Breakfast bowl with Spanish Grains, Chorizo, Egg, Lime and Tomato Slasa

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A hearty breakfast or brunch dish guaranteed to set up for the day, full of so many winning ingredients, wholegrains, egg, avocado and chorizo, it’s basically breakfast heaven!

 

 

[1] https://academic.oup.com/advances/article/7/3/576S/4558060; https://www.sciencedirect.com/science/article/abs/pii/S0195666308000226

[2]https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/772434/NDNS_UK_Y1-9_report.pdfNational Diet and Nutrition Survey: Years 1 to 9 of the Rolling Programme (2008/2009 – 2016/2017): Time trend and income analyses