Healthy Eating

Are your mornings a riot? The transition between hitting the snooze button on the alarm and walking out the door ready ‘n motivated is the very first hurdle of day. But you don’t dare walk out the door with an empty stomach and risk low energy levels by 11am. Eating the right breakfast may also help you to lower cholesterol levels, manage high blood pressure and certainly help you on your weight loss journey.

After all, breakfast is the battery to jumpstart your day.

Here are some grab-and-go morning meal ideas that are portable, filling and nutritious. These recipes, meal ideas and foods will give you energy!

Low GI baked goodies: Slow releasing baked goods such as muffins, rusks and lower GI bread will help sustain your energy and help you get through to lunch without a grumbling stomach. Make sure that you stock up on these by either baking them yourself when you have time, over weekends perhaps  – the picture above is of low GI muffins, low GI biscotti and low GI ginger biscuits ….all 3 recipes are available in Fast Food For Sustained Energy, available for order off my website These items can also be used as healthy snacks if eaten in moderation. Keep them handy at home, at the office and in your car.

You could also arrange these goodies delivered to your (South African) front door ( I generally keep a bag of low GI rusks close at hand and low GI muffins in the freezer for a really quick energy boost with my morning cup of tea. You can also order my favourite rusks and snack pack from my website.

Breakfast sandwich-to-go: This is a great idea that you can prepare in less than 10 minutes. Try making sandwiches the night before. It’s not a lot of work to do, and it’s better than dropping on the couch in front of the TV. The next morning all you’d have to do is open the fridge and grab breakfast. Ideally, use a lower GI higher fibre bread and fill up with some protein such as lean cold meat, low fat cheese, natural nut butters or boiled egg with a little low fat mayonnaise. Jazz up your sandwich by adding pepperdews, sundried tomatoes, guerkins, mustard, capers or a little relish or sweet chili sauce.

Bircher-type muesli: Having oats is an awesome start to any day, all that soluble fibre fills you up and may even lower your cholesterol levels. To save time, I usually make a few batches of this recipe and keep it in the fridge for up to a week. For a single batch mix the following together and refrigerate overnight: 5-7 tablespoons of raw oats, ½ -1 cup fat free milk, 1 small grated apple, 1 tablespoon raisins or chopped dried apricots, 1 teaspoon sunflower seeds, a few drops of vanilla essence and cinnamon to taste. Oats are known as a cholesterol lowering food and are also low GI so will keep you feeling fuller for longer and may assist you with losing weight, so be sure to add them into your diet on a regular basis!

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Weekly recipes in your inbox. Each recipe is made up of as close to 5 ingredients as possible so that the ideas are not only good-for-you but also quick and easy with minimum fuss.