You can’t do it aloneOctober 28, 2016
Chicken, asparagus and quinoa citrus saladNovember 2, 2016
If you love breakfast, but are worried that a hot breakfast is probably not very healthy, you will be overjoyed to learn there are very tasty, healthy, and nutritious ways to get in your hot breakfast guilt free!
The secret is all in the portions. Do you remember the good old plate method for measuring out how much protein, carbohydrate and vegetables you should have?
(See below for a refresher if your memory is a little hazy on this one.)
What we want to aim for is a quarter of our plate being lean, good quality protein, a quarter of our plate being healthy carbohydrate, and a quarter of our plate being vegetables or salad. Please note- if you aim for 2/3 meals in a day to be like this you are going to get in your recommended daily serves for vegetables, so don’t feel you need to have vegetables at breakfast every day.
The other thing to keep in mind is that including meat, chicken, fish or eggs at breakfast time may mean you need to watch your intake at other meals.
The current recommendations are for one meat or meat alternative serve a day, and many of us exceed this on a regular basis.
Also keep in mind that healthy fats such as vegetable oils and canola can be included here, but again be mindful of the total amount you are taking in over a whole day.
Protein: choose one..
2 poached, scrambled, baked, fried eggs (spray oil).
Milk 1 cup
Beans/baked beans 1/2 cup
Lean meats /cold cuts /salmon /fish 50g
Nuts/nut butters 2 tbsp
Low fat feta 1 thumb sized
Grainy bread 2 slices
Rolled oats 1/2 cup uncooked
Wholemeal english muffins/crumpets
Tortilla 1 large or 2 small
Muesli 1/2 cup
Fruit 1 cup
Sweet potato/corn/peas /pumpkin
Quinoa 1 cup cooked
Green leafy vegetables
Onion /shallots /leeks
Putting it all together…
– 1 poached egg, with feta cheese crumbled on top, a scrape of avocado on 2 pieces of grain toast, and hot tomato, asparagus, and wilted spinach leaves cooked in a non-stick pan with a small amount of spray oil.
– 1 wholemeal english muffin with 1 slice cheese, an egg, cooked mushrooms, rocket, shallots, and peppers.
– Vegetable omelette with 2 tablespoons of plain greek yoghurt, 2 tablespoons grated cheese and 1 glass of milk.
– Scrambled eggs, baked beans, sweet potato baked hash brown, cooked tomato, mushrooms, and onion.
– Warm savoury muffin made with wholemeal flour, mushroom, carrot
What combinations can you come up with?
Look at your options and get creative!