Breakfast: it really is the most important meal of the day. Why? Well, a decent breakfast kick-starts your metabolism and revs it up for a day’s calorie burning.
Choosing well first thing in the morning also sets you up to make good choices throughout the afternoon and evening. Fill your fridge and cupboards with good ingredients and wake up to a healthy feast.
Raspberry Vanilla Smoothie
Serves 1
125g raspberries
150g low fat natural yoghurt
1 heaped teaspoon low fat Greek style yoghurt with 2 drops vanilla essence
1 teaspoon of manuka honey
1 teaspoon almond/peanut butter
Put the raspberries, yogurt and vanilla essence and almond or peanut butter in a food processor and blend until smooth. Add manuka honey if necessary for taste.
Put a couple of ice cubes in a glass and pour in the smoothie. spoon yoghurt on top and serve immediately.
Porridge with Berries and Seeds
Serves 1
35g porridge oats
Sunflower seeds and pumpkin seeds
3 strawberries, sliced
5 raspberries or blueberries, mashed
250ml water or unsweetened almond milk or low fat milk
Put the porridge oats in a non-stick saucepan, cover with water or milk and place on a medium heat.
After about 5 mins the porridge will start to bubble, stir well and keep watching it until it thickens and softens. When it has reached the consistency you like, pour into a bowl and add berries and seeds.
MindHerBody Muesli
*This recipe should be started the night before for the best flavour, serves 2
75g jumbo porridge oats
25g dried apricots or cranberries or sultanas
150ml orange juice
1 small apple
250g low fat natural yogurt
30g mixed nuts (almonds, hazelnuts, walnuts, chopped)
Put the oats and apricots or cranberries in a bowl and add the juice. Cover and leave overnight n the fridge to soak.
In the morning peel the apple and grate or chop into the mixture. Stir well and add the yoghurt, mix around and divide muesli into 2 serving bowls. Add the mixed nuts. Serve immediately.
Veggie Omelette
Serves 1
2 large eggs
1 teaspoon water 10g butter
1 tomato
3 mushrooms handful of spinach, salt and pepper
Beat the eggs in bowl with the water add some salt and pepper.
Melt the butter in a non stick pan and cook the mushrooms, tomato and spinach over medium heat. Take veg off heat and set aside.
Melt the other half of the butter and pour the eggs in. Swirl around and then leave alone for a few seconds. Tilt the pan around, letting the uncooked liquid run to the edges. Add the veggies. Fold the other side over it and lift or slide off the pan onto plate.
Add a slice of wholemeal brown bread with some cottage cheese if you like.
Scrambled Eggs and Salmon
Serves 1
2 slices of smoked salmon, 1 sliver of butter
2 medium eggs
salt and pepper
Cut the smoked salmon into strips and set aside.
Melt the butter in non stick pan. Crack eggs into a cup and beat them well with a fork. add salt and pepper.
When pan is heated pour in the eggs and stir continuously with a wooden spoon so they don’t stick. remove from pan, garnish with chives and add salmon on the side.
For more smart swaps, see our list.
We’re so glad you’ve joined us in our mission to get you (and your kids) one per cent healthier every day on our 100 Days To Health programme. We’ve teamed up with the Health and Wellness Coaches over at MindHerBody to help you reach your full potential this summer through health, exercise and wellbeing. Check in daily for menu inspiration, swaps and exercises.
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