Healthy Breakfast For a Great Start


Before we get into it, breakfast isn’t for everyone. It all depends on personal preference. Some people might find that they feel hungry first thing in the morning. But if you don’t feel like you have to eat breakfast to start off your day, that’s fine too. Listen to your hunger cues to know how important breakfast is for you. 

While the importance of breakfast varies from person to person, here are some of the benefits of having breakfast within a few hours of waking up:

1. Refuel your body

The body is essentially in a fasting state when you go to sleep. During this overnight period, the liver breaks down stored glucose (glycogen) and releases it into the bloodstream to regulate blood sugar levels. The time of your last meal the day before to when you wake up the next day can be around 12 hours, hence glycogen stores are reduced.

Having breakfast boosts your energy levels and refuels your glycogen stores so that your body can perform its best throughout the day. 

2. Getting in essential nutrients, vitamins and minerals 

Many breakfast foods are good sources of important nutrients like fibre, calcium, iron, and B vitamins to help our bodies function optimally and improve vitality. Breakfast is a great way to meet the daily requirements for nutrients, vitamins, and minerals. 

3. Setting the day up for healthy choices

What you choose to have for your first meal of the day can really make an impact on the food choices you make throughout the day.

A low quality meal that is mostly refined carbohydrates or products high in added sugars can cause a spike in blood sugar levels. While the energy boost is quick, it does not last long, leaving you to feel sluggish afterwards. This cycle of sugar highs and lows can lead to reaching for convenient high energy food and drinks to keep energy levels up throughout the day, but they might not provide adequate nutritional benefits. 

On the other hand, a well-planned balanced breakfast filled with all natural whole foods can make a world of difference. High quality carbohydrates that contain fibre helps to gradually release energy, rather than causing a sugar spike. The addition of protein and healthy fats help with the feeling of fullness and also provide essential nutrients. When you feel good from your first meal, you are most likely to want to continue to feel this way throughout the day and hence, make better food choices. 

So what’s the formula to a good breakfast?

Like any meal, it’s important to have a balanced plate. For a good breakfast, make sure you include:

  • High quality carbohydrates: Our GF breads, GF oats, fruits and vegetables
  • Protein source: Nut and seed/butters, Eggs, Mushroom
  • Healthy fats: Avocado, olive oil, cheese, nut and seed/butters
  • Calcium: Organic dairy or non dairy alternatives

Introducing: The Whole Kitchen Condiments

We’re so excited to share our latest product range with you! 

TWK Condiments include 4 different sweet and savoury spreads that make an easy and tasty addition to a healthy breakfast. Made with only all natural ingredients, absolutely no artificial additives and preservatives, lower in sugar, and always gluten free! 

Natural Peanut Nut Butter

A classic staple made with only 3 simple ingredients - peanuts, coconut oil, and salt. 

Breakfast idea: Enjoy our Natural Peanut Nut Butter on top of sliced apples. Sprinkle with cinnamon, chia seeds, or coconut flakes for more flavour and nutrition.

Hazelnut Cacao Nut Butter


A healthier option for those that love a little bit of chocolate in the morning. Our Hazelnut Cacao Nut Butter contains over 80% hazelnuts (as it should!) blended with rich cacao powder, lightly sweetened with coconut sugar, and finished with a touch of salt.

Breakfast idea: Our Classic Country Loaf makes a great base for a Hazelnut Cacao and Banana Toast. High quality carbohydrates, protein, healthy fats, and fruit - check!

Berry Chia Jam

Made with blueberries, raspberries, and chia seeds, this jam is packed with antioxidants, fibre, and omega-3s. We’ve only sweetened this slightly with coconut sugar to let the sweet and tart flavour of the berries shine. 

Breakfast idea: Our Berry Chia Jam is great on plain toast, or with a nut butter toast for a nutritious version of a PB&J toast. You can also have it as a topping on granola/yoghurt bowls.

Tomato Kasundi Relish

Usually accompanied with the famous Mumbai Sandwich over at TWK Bakery Cafe, we’ve now made our Tomato Kasundi Relish available for you to enjoy at home! This savoury spread is bursting with flavour from tangy tomatoes and warm Indian spices. 

Breakfast idea: Spice up the usual eggs on GF toast with our Tomato Kasundi Relish.

Many mouths to feed in the morning? Set up a breakfast buffet spread! Prepare some breakfast basics like GF bread or plain oatmeal, a variety of toppings like fresh fruit, veggies, eggs, cheese, nuts & seeds, and of course our TWK Condiments. Everyone can have their breakfast just the way they like it. 


TWK Condiments are now available for purchase online or at our cafe.