Nutritionist Lucy Hyland

Healthy Breakfasts Ideas- Rice Bake

October 27, 2023
Posted by Lucy

Background story for healthy breakfast ideas

Many of the people who come to see me in my Nutrition Clinic do not eat breakfast or eat a breakfast that is not complete. The skipping of breakfast results in a range of behaviours later in the day, mainly overeating, reduced energy levels and craving sweet foods. In addition, eating a breakfast that is not complete, i.e. a breakfast that is based on simple carbohydrates such as processed cereals, toast, scones or croissants result in similar behaviours later in the day. So how can we create a complete breakfast that sets us up for a day of positive and energetic living?

Many people do not understand the importance of having complete meals. Complete meal s are meals that contain a wide variety of nutrients that will give you everything you need to keep you going till the next meal. Choosing meals that contain some form of protein, some form of carbohydrates and some form of fat and fibre are the key to good health.

This principle surprises many people who believe that having a quick bowl of cereal will provide them with everything they need. Unfortunately, eating a breakfast with just cereals, and highly refined and sugar filled cereals at that, can result in all those cravings and energy dips later in the day. The big reason people go for the easy option of cereals is the fact that they simply just don’t have time. So preparing a breakfast that last a few days might help.

I’ve adapted this recipe from Ruth Sirkis and made it ion Sunday. I had a readymade healthy breakfast for 2-3 days afterwards that I could eat running out the door! Try it and see…

Healthy Breakfasts - Rice Bake

Healthy Breakfasts - Rice Bake


  • 1 ½ cup brown rice
  • 3 cups water
  • 200g dates – finely chopped
  • 100g almonds – chopped
  • 50g pumpkin seeds
  • 4 eggs
  • 1 cup your milk choice
  • 1/4 teaspoon salt
  • 1 teaspoon vanilla extract
  • Zest of one lemon
  • 1 tbsp maple syrup


  1. Cook the rice by placing in saucepan and adding water – bring to boil and then simmer for 40 mins covered.
  2. Mix the eggs in a bowl, add milk and salt, datesm pumpkin seeds, almonds, vanilla, lemon zest, syrup. Add the cooked rice and mix well.
  3. Oil the baking tray, put the mix into it, and bake 180 oc for 45-55 min, or until the bake is solid.
  4. Cut to portions and serve with chopped or stewed fruit.
  5. Wheat free, gluten free



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