08th Apr 2019
Most workplaces in Ireland have canteens or kitchens where employees can make use of tea and coffee facilities. Often there’ll be a fridge/freezer, a toaster and microwave; everything one needs to make a tasty office breakfast. What’s more, it gives us a chance to make healthier choices and resist grabbing sausage rolls from the local deli.
More than one in 10 of us eat breakfast in the office. Research by Bord Bia found bread and toast are Ireland’s favourite midweek breakfast, followed by porridge and cereals. While cereal is good and toast is fine, have you ever felt a bit… bored? There’s only so much Weetabix a person can eat before reaching for a pastry. It’s nice to mix it up a bit (especially with easy-to-make, nutritious options).
With that in mind, we’ve compiled a list of seven breakfasts to eat at work. Some you can quickly prepare the night-before, others you can whip up in the canteen. Always store leftover ingredients in the fridge for use during the week, and ensure your name is clearly marked. Remember to bin anything that’s passed its use-by date to avoid angry co-workers.
Avocado on toast
Avocados are high in vitamins C; E; and K, all of which support good skin and hair health. They also contain magnesium and potassium, which are good for your overall health and immune system. Toast two slices of wholemeal bread while taking the stone from a small or medium avocado. Scoop out and mash the avocado onto the toast; season with lemon or lime juice and enjoy.
Photo: Mariana Medvedeva, Unsplash
This is a fun variation of porridge and is particularly nice during the summer months. Soak your uncooked, high-fibre porridge oats in a fat-free yoghurt (in a flavour of your choice) in the fridge overnight. Add blueberries; strawberries; banana; or nuts, and enjoy cold the following morning. No cooking required.
Fruit bowls are easy to throw together and can be eaten for breakfast or as a mid-morning snack. Consider having fresh fruit delivered to the office so that you won’t have to carry it in every day. If your colleagues are interested, look into bulk-ordering from a nearby green-grocer or supermarket.
Scrambled eggs with spring onion
As long as your co-workers don’t mind the smell of eggs in the canteen, scrambled eggs can be a healthy and filling breakfast. Whisk two eggs; a drop of milk; chopped spring onion; salt and pepper in a bowl and microwave it for two minutes. If you’re really hungry, make some wholegrain toast or heat up baked beans.
This is another one you can make ahead of time. Whisk eggs; spinach; bacon pieces; and cheese in a bowl before pouring the mixture into muffin cases. Bake for 20 minutes; allow to cool; then store the muffins in the fridge overnight. Pop them into a lunch box before you leave for work and heat them up when you get there.
Homemade granola and yoghurt
Homemade granola can be very nutritious, particularly when made with mixed seeds. Mix oil; maple syrup; honey; oats; sunflower seeds; pumpkin seeds; almonds; and vanilla extract in a bowl before baking. Once crispy, allow the granola to cool. Divide into small portions which you can then add to fat-free yoghurt and/or fruit. Bear in mind that granola contains oil and should not be eaten every day.
Photo: Ovidiu Creanga
This can be prepared the night before work. Pour almond milk (or coconut milk) and chia seeds into a sealable jar or lunchbox; mix together and top with fruit. The chia seeds will absorb the milk overnight, so you’ll wake up to thick, creamy pudding. Chia seeds have loads of health benefits; not only are they high in fibre and protein but they also contain calcium. The fruit adds great flavour and counts for one of your five-a-day.
Photo: Milada Vigerova, Unsplash
Top photo: Hanny Naibaho, Unsplash
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