Monday, February 14, 2011

10 breakfast ideas

Breakfast really is the most important meal of the day, but we pay scant attention to it and just grab whatever comes to hand - a slice of toast, a bowl of cereal. Or nothing at all! You have been fasting all night, your blood sugar is low and you need a kick start before you can expect your body and brain to perform optimally. Many of us make the excuse that we 'don't have time' for breakfast. Make time. It's vital for your health. Ideally, breakfast should contain a little protein, a little fat and carbohydrates. Some ideas:

No time available?
1.  A small carton of low-fat or fat-free yoghurt (fat and protein - even fat free has a trace of fat). Add to this one tablespoon of seeds - sunflower, pumpkin, linseed, sesame, flax, linseed, whatever (fat and protein) - and one tablespoon of bran (carbohydrate).

2.  4 pro-vita biscuits (carbs) spread with one tablespoon low-fat or fat-free cottage cheese (fat and protein). Top with slices of cucumber or tomato (more carbs).

3.  A smoothie: 1/2 cup of each of the following: frozen (or fresh) berries (carbs), yoghurt, milk (protein, fat) and water. Whoosh together with a hand blender. Accompany with an English muffin or crumpet (whole wheat, of course, providing fibre and more carbs).

4.  A piece of fruit (carbs), a small piece of cheese (protein and fat) and a slice of whole wheat bread or toast.

A little time available?
5.  A piece of fruit (carbs), 1 egg, scrambled or poached (fat and protein), 1 slice wholewheat bread or toast (carbs).

6.  40 - 50gm high bulk, high fibre cereal (carbs) with 1/2 cup milk and 1/2 cup yoghurt (protein and fat). I particularly like the Weigh Less Hi-Bulk Meusli and 50gms gives a respectable bowl-full.

7.  2-3 Tablespoons baked beans (protein) on toast (carbs). Sprinkle with some grated cheese (protein and fat). Eat a piece of fruit or drink 1/2 glass pure unsweetened fruit juice diluted with an equal quantity of water.

No rush?
8.  Cooked oats (carbs) with 1/2 cup of chopped fruit (or 1 tablespoon raisins or cranberries) and 1 tablespoon cottage cheese, creme fraiche or yoghurt (protein and fat).

9.  One egg omelette (protein) with a filling of 1 thin slice ham (protein, fat) chopped or 1 tablespoon grated cheese (protein, fat), tomato, chopped mushrooms (quickly dry fry mushrooms and tomato before adding to the omelette). Serve with one slice of whole wheat toast (carbs).

10.  A home-made pancake (use 1/2 nutty wheat flour, 1/2 cake flour, no sugar) filled with 1 cup chopped fruit of your choice, sprinkled with cinnamon, topped with a dollop of fromage frais.

See? It's not so difficult to come up with no-fuss, nutritious breakfasts, is it? Any of the 'No time breakfasts' make easily portable, eat any time snacks, too.

Let's do lunch on Wednesday.

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