The ultimate breakfast

By March 24, 2014Recipes

Breakfast remains the most important meal of the day. Yes, you’ve heard that saying many times, but is there any truth to it? Without a doubt! Not only does a healthy breakfast kick-start your metabolism, it also gives you energy for the day and recharges your brain and body. Breakfast also sets the stage for smart choices for the rest of the day. Breakfast skippers tend to overeat later in the day and often battle with weight gain – despite the fact that people believe they will lose weight if they skip breakfast. A good breakfast is great to help regulate your blood sugar levels during the day.

If you’re the type of person who can’t eat early in the morning, or simply don’t have time to eat before you head off to work, then a bit of planning can go a long way. Take something that you can eat at work once you arrive, for example oats or whole wheat toast and boiled eggs. They’re nutritious and cheap breakfast options.

For weekend options, when you have a bit more time, why not try this – our version of the ultimate breakfast.

Oven veggies and fried egg on rye toast


  • 45 ml (3 tbsp) avocado or olive oil
  • 30 ml (2 tbsp) balsamic vinegar
  • 30 ml (2 tbsp) soft brown sugar
  • Salt and pepper
  • 2 onions, quartered
  • 250 g brown mushrooms, sliced
  • 250 g whole cherry tomatoes
  • 4-8 eggs
  • 4-8 slices rye bread, toasted
  • 60 ml (¼ cup) pumpkin seeds or flaked almonds, toasted (see tip)
  • Large handful of fresh basil leaves
  • 1 avocado, sliced
Read  Banting? Try this carb-friendly alternative to pasta and potatoes


  1. Preheat oven to 200 °C. Mix oil, vinegar and sugar in a large bowl and season to taste.
  2. Add onions and mushrooms and mix well. Place in a single layer on a baking tray
  3. Roast for 15-20 minutes or until the vegetables are golden brown and cooked. Add tomatoes and roast for another 10 minutes or just until the skins burst open and the tomatoes are heated through
  4. Meanwhile, heat a thin layer of avocado or olive oil in a frying pan and fry the eggs over a medium heat until cooked to your liking
  5. Serve spoonfuls of veggies on the toast. Place an egg or two on top and season with pepper. Garnish with seeds, nuts and basil. Serve immediately with slices of avocado.

(Serves 4)

Recipe: Food Consultant, Heleen Meyer