Healthy-breakfast

Throwback Thursdays: Healthy Breakfast Options

March 26, 2002

Don’t do breakfast? We’ve all been told we should. Nutritionists insist on it. The problem for most of us is that we are usually in a mad panic in the morning with only 5 minutes to spare – so instead of eating something nutritious, we grab a coffee and run. We’re cheating ourselves. Eating breakfast will help boost our blood-sugar levels and make us more alert which then increases the ability to be more productive at work. Wouldn’t all our bosses want that? How do we do it?

Nutritionist Sam Pelly says: “Get up a few minutes earlier each day and spend some time enjoying breakfast.” With that key advice we asked Sam if she knew any great food ideas to make getting out of bed worth it. This is what she came up with:

Breakfast fruit smoothie

Quick and simple just whiz together two or three softened fruits in a blender and sip through a thick straw to make it more fun.

Try 1 ripe banana, 3-4 strawberries, a small glass of fresh orange juice and a small carton of low-fat yoghurt and add 1 tbs of wheat germ to give it an extra health boost.

Halve a ripe paw paw and scoop out the seeds. Blend with the juice of a lime and a peeled and chopped kiwi fruit. Add 1 tbs of coconut cream or a teaspoon of desiccated coconut.

Plain yoghurt with poached fruit and cinnamon

Ingredients

1 cup water

1 cup orange juice

2 tablespoons caster sugar

1 teaspoon vanilla essence

1 cinnamon stick

Method

  1. Prepare the poached fruit the night before by mixing water, orange juice, sugar, vanilla essence and cinnamon stick in a saucepan.
  2. Add the fruit (apricots, prunes, dates, figs, sultanas etc) and gently bring to the boil.
  3. Once boiled pour the fruit and mixture into a separate container and store in the fridge.
  4. Get up in the morning, grab your poached fruit and a tub of plain yoghurt and enjoy.
April 23, 2015

Acai Berry Smoothie Bowl Recipe

Welcome to the food trend sweeping the nation (via Instagram): the smoothie bowl. While my inner cynic is saying, “but it’s just a smoothie in a bowl”, my better half can’t help be seduced by these colorful cups of health – and you get to eat it with a spoon!

RELATED: Delicious Superfood Smoothie Recipe

Ingredients

1 3.5oz bag frozen acai berries, thawed slightly

1/4 cup frozen blueberries

1/4 cup frozen raspberries

1 banana

1/2 cup coconut water

A sprinkling of coconut flakes, raspberries, nuts, seeds – whatever you like!

Method

  1. Add acai berries, blueberries, raspberries, banana and coconut water to blender. Blend well.
  2. Pour into a bowl and garnish with extra berries, coconut flakes.
  3. Take a photo and post it to Instagram!*

*not necessary

Image via gourmandeinthekitchen.com

November 8, 2014

Tips For A Top Morning

There’s no getting around the fact that starting your day with a nutritious breakfast is one of the best health decisions that you can make. Here’s some extremely important reasons why you should not avoid it:

Energise: Breakfast literally means ‘breaking your overnight fast’. By the time you wake up your body hasn’t had food for up to 10 hours, so it is important to refuel your body for another day. Only breakfast can provide you with the energy to kick start the day!

RELATED: Low-Calorie Breakfast Casserole Recipe

Perform better at work/school: Enjoying breakfast can help lift your mood and has been shown to help with improving concentration levels, behaviour and learning abilities in school children.

Keep on track with weight loss maintenance: Although many people skip breakfast in an effort to reduce their food intake and lose weight, research shows that enjoying a high fibre breakfast, may lead to eating less food later in the day.This is probably because, high fibre meals can be quite filling so you are less likely to snack on high fat and sugary foods mid-morning. In fact, eating breakfast is strongly associated with successful, well-maintained weight loss maintenance.

Get your essential nutrients first thing in the morning: People who skip breakfast generally find it difficult to achieve their daily nutrition requirements so it really is best to start packing in those nutrients early!

Here are some easy ideas to help you start your day the right way:

Breakfast ideas for those on-the-go:

  • Peanut butter and banana on wholegrain toast or crispbread
  • Low fat yoghurt sprinkled with natural muesli – you can make these the night before and store in airtight containers in the fridge and then have them on the move when needed
  • A chilled liquid breakfast– try Sanitarium UP&GO Oats2Go, it is the only one on the market with a source of real wholegrain oats and it provides the protein, energy and dietary fibre of a bowl of oats and milk, is low in fat and low GI. A pack of three is available for $4.99 – if you break it down, that’s just $1.66 for one serving, substantially cheaper than a cup of coffee. Munch on a piece of fruit or some nuts when you get the chance too and you’ll be doing well!
  • Fruit smoothie with low fat yoghurt and/or milk – again, you can make this in advance and simply pull one out of the fridge when you’re ready to leave.

For those with a bit more time in the morning:

  • Baked beans on wholegrain toast
  • Toasted wholegrain English muffin topped with ricotta cheese and sliced tomato or some chopped up fruit (a bit of apple with a dusting of cinnamon is nice)
  • Weet-Bix or porridge topped with sliced banana and a little honey

Top tips thanks to Michelle Reid, accredited practising dietitian and nutritionist at Sanitarium.

November 8, 2014

Apple Cinnamon Granola Recipe

Create this delicious vegetarian and gluten-free breakfast recipe the next time you’re enjoying a leisurely weekend at home. For a naturally sweet addition, pair with freshly chopped apple and blueberries for an extra bit of flavour!

RELATED: Easy Paleo Breakfast Recipes

Ingredients

3/5 cups oats

1 cup pepitas

1/4 cup brown sugar

2 tsp ground cinnamon

1/4 tsp ground allspice

1/2 tsp salt

3/4 cup applesauce

1.5 tbsp honey

1 tbsp canola oil

1/2 tsp vanilla extract

1 cup chopped dried apples

Method

  1. Preheat your oven to 300ºF (150ºC), then combine the oats, pepitas, brown sugar, cinnamon, all spice and salt in a large mixing bowl.
  2. Warm the applesauce, honey, canola oil, and vanilla extract over a small saucepan over medium-low heat.
  3. Pour the liquids over the dry ingredients, then stir well. Line a baking sheet over paper over a tray, then spread the mixture evenly.
  4. Bake the granola for 45-50 minutes, and stir well until golden brown. Remove from the oven, then stir in the chopped up apples and blueberries. Let the granola cool completely before storing in an airtight container.

Image and Recipe via Two Peas and Their Pod

October 27, 2014

Cacao Breakfast Crunch With Raspberries

This is a virtually awesome, absolutely delicious breakfast idea from Luke Hines and Scott Gooding’s new book Clean Living Quick & Easy. It contains high-protein nuts, chocolatey goodness from cacao, and tart raspberries, topped with creamy whipped coconut cream.

Makes 12

Ingredients 

4 cups coconut flakes

1 cup roughly chopped blanched almonds

1 cup roughly chopped walnuts

1 cup roughly chopped cashews

2 tsp ground cinnamon

1 tsp nutmeg

1/2 cup coconut oil, melted

3/4 cup raw cacao powder

1/4 cup cacao nibs

coconut cream, to serve

50g fresh raspberries, to serve

Method

  1. To prepare the cacao granola, preheat your oven to 110ºC and line a baking tray with baking paper.
  2. Combine the coconut flakes, almonds, walnuts, cashews, cinnamon, nutmeg, coconut oil, cacao powder and cacao nibs well, then spread evenly on the tray.
  3. Bake for 20-25 minutes, giving the mix a bit of a shake-up halfway through the cooking time.
  4. When it’s golden brown and crunchy, take it out of the oven and set aside to cool on the tray.
  5. To serve, top the granola with some coconut cream and fresh raspberries.

Courtesy of Luke and Scott Clean Living Quick & Easy

October 26, 2014

Pumpkin Pecan Maple Granola Recipe

Sometimes, even the “healthy” granola from the supermarket can have hidden sugars, preservatives and artificial additives. That is why we always recommend making your own – so you know exactly what is going into your body. This pumpkin, pecan and maple granola is the perfect fall recipe, packed with the season’s yummiest ingredients. Try something new for breakfast this week!

Makes 18

Ingredients

3 cups rolled oats

1 1/4 cups raw pecans

1/3 cup raw pepitas

3 tbsp sugar (optional – substitute with extra maple syrup or agave)

¼ tsp of sea salt

3/4 tsp pumpkin pie spice (optional – an extra pinch of cinnamon)

1/4 cup coconut oil

1/3 cup maple syrup

1/3 cup pumpkin puree

Method

  1. Preheat oven to 340 degrees.
  2. Mix oats, pecans, pepitas, sugar, salt and spice in a large bowl.
  3. In a small saucepan over medium-low heat, warm the coconut oil, maple syrup and pumpkin puree and whisk.
  4. Pour over the dry ingredients and quickly mix with a wooden spoon.
  5. Transfer mixture to two baking trays, lined with baking paper, and spread evenly across the surface. Bake for 22-30 minutes, stirring at the halfway mark. If you prefer chunkier granola, don’t stir as it breaks up the clusters. Instead, just rotate the pan or tray to ensure the batch is cooked evenly.
  6. Once the granola is golden brown, remove from oven and let cool until crispy.
  7. Transfer to an airtight container.
  8. Enjoy with milk or yoghurt.

 Image and recipe via minimalistbaker.com.

September 29, 2014

5 Ways To Eat Eggs For Breakfast

Eggs are a wonderfully versatile food that can be eaten at any time of the day. Put them in a salad with lunch, a stir fry at dinner, or in a cake for dessert. They are used in different types of cuisines all over the world, and can be served with meats, vegetables, breads or noodles. Not only are there a million ways to eat them, they are also incredibly nutritious. Eggs are full of protein, omega 3 fatty acids, and vitamin A. They are also great to eat during pregnancy. However, in the western world eggs are most often eaten at breakfast. Here, we have just a few options for you to try out this week.

RELATED: Healthy tomato and bacon breakfast quiches

1. Poached shutterstock_136479254 Eggs benedict is a favorite way of eating poached eggs. Traditionally, eggs benedict describes poached eggs with wilted spinach and ham on an english muffin, covered in hollandaise sauce. To poach an egg, bring a pot of water to the boil, adding a tablespoon of vinegar. Carefully crack an egg into the water, gently stirring to make sure it doesn’t break apart too much, and forms a smooth, rounded shape. Leave for no longer than 3 minutes for a delicious, runny yolk.

2. Baked shutterstock_98776874 Shakshuka is a popular middle eastern version of baked eggs in a spicy tomato sauce. For a less exotic, but equally tasty and simple recipe, try these baked eggs in ham cups. Missing a skillet? Nevermind, you can also bake eggs in avocado!

3. Omelet  shutterstock_189340868 Cooking an omelet is a difficult skill to perfect. The folding or flipping phase can often turn our omelet into something resembling a scramble. For the best results, cook your omelet on a low heat, in a small, well-greased or non-stick pan. As you can see it it cooking through, use a spatula to carefully lift one side and gently fold it over. You don’t want the middle to be too runny or dry, so make sure the omelet is moist before folding, but without any excess that will splash or spill over when folding. Also, don’t pack your omelet with toppings. It is best to dice or finely chop any fillings, and use only a pinch of each.

4. Scrambled shutterstock_185793890 I would argue that scrambled eggs are the easiest eggs to cook. You don’t need to worry about runny yolks, or delicate flipping techniques. Just whip your eggs in a bowl with some milk, cream or butter, throw them in a pan and fold as they cook. I know – there are chefs rolling their eyes at me right now! But take it from Tetsuya, and try his ricotta and creamed corn scramble.

5. Fried shutterstock_203204710 The hardest part about frying eggs is definitely cracking them open! The number of times I have cursed myself for breaking a yolk or making a mess of the shell. There will always be arguments as to whether the corner of a bowl, or a flat surface is the best for cracking eggs – but personally, I prefer the flat surface. Cook to your liking – Runny? Sunny side up? – and serve with bacon in a bread roll, or with baked beans and toast.

September 20, 2014

DIY Bircher Muesli Recipe

Why are so many of us venturing out to  score a serving of bircher muesli, when it’s so easy to make at home? Follow SHESAID’s no-fuss recipe and you can have this cafe-style meal in your own kitchen.

Bircher was created by a Swiss physician in the 1900s. It’s an oats-based breakfast option, but can also be a great healthy snack. Oats help lower cholesterol and reduce the risk of heart disease. Add some yogurt and fruit, and you’ve got a perfect balanced meal!

The great thing about making your own bircher, is that you can add whatever you like. We’ve made our suggestions, but feel free to play around with your favorite fruits and nuts.

Ingredients

1 cup rolled oats

1/2 cup apple juice or water

1 green apple

1/4 cup natural yogurt

To serve (optional):

Fresh seasonal fruit

Nuts

Honey

Method

  1. Combine your oats and apple juice or water in a large bowl and soak overnight. [Note: Apple juice will make your oats nice and sweet, but water works just as well, and is the healthy alternative to high-sugar juices]
  2. The next morning, add grated apple (as much or little as you like) and yogurt. Sprinkle with your choice of fruits and nuts. I suggest strawberries and raspberries, with flaked almonds, pistachios or hazelnuts. Drizzle honey for extra sweetness.

Tip

Make your bircher in a jar to manage your portions and ensure an easy clean-up. Just half fill with oats, cover with water or juice, and follow the rest of the instructions above.

Image via unravelmytravels.wordpress

August 1, 2014

Healthy Breakfast Ideas: Best-Ever Bircher Muesli

Celebrity chef David Bitton shares his recipe for Bircher muesli with grated pears, toasted hazelnuts and honey – an indulgent yet super healthy way to start the day!

Ingredients
250g rolled oats

250ml fresh orange juice

750g European style natural yoghurt

2 Packham’s Triumph pears, grated

50g brown sugar

75g ground raw almonds

75g ground hazelnuts

75g ground walnuts

4 tbsp good quality honey

Method

1. Place the oats into a large mixing bowl, add the orange juice, stir, cover and leave to soak for at least 2 hours or overnight.

2. Place the nuts, Packham’s Triumph pears, sugar and yoghurt into the oat mixture and stir to combine. Adjust the yoghurt and sugar to your liking.

3. To serve, place in large shallot bowls and drizzle over some good quality honey.

What’s your favourite breakfast?

May 1, 2013

Smashed Avocado And Feta On Gourmet Veggie Toast

Elevate avocado on toast to this addictive smashed avocado toast which makes the best weekend brunch, lunch or snack idea. We have this at least once a week – it’s that good!

Serves: 4

Ingredients

4 slices Bakers Delight Chia Omega-3 Block Loaf (White or Wholemeal)

2 large ripe avocados

2 tsp lemon juice

1 cup crumbled feta

Salt & pepper (to taste)

1 cup spinach leaves

4 pieces roasted capsicum

8 thin cucumber slices

Method

1. Mash the avocado and lemon juice together in a bowl, add the feta and salt & pepper. Mix to combine.

2. Toast the bread, top each with a little spinach, roasted capsicum and cucumber. Divide the avocado mash between the slices and gently place on top.

What’s your favourite weekend brunch dish?

April 26, 2013