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Healthy breakfasts 101

Time saving tips and tricks and 3 great healthy breakfast recipes.

by: Carey Boucher Erasmus | 27 Jan 2014
recipes breakfast high protein

Breakfast truly is the most important meal of the day.

It fuels energy reserves until lunch time and prevents snacking. It also increases our metabolism, which in turn provides energy and even helps burn calories which promote weight loss.

Low GI

The trick is to choose the right breakfast. It needs to have a low glycaemic index (GI)  meaning low or complex carbohydrates that are high in fibre.

Complex carbs prevent sugar spikes that ultimately cause sugar crashes. This is when we find ourselves searching frantically to find a sugar or fat-laden quick fix.

Having a diet high in protein is good too, it’s a great source of consistent energy. Having a protein rich breakfast can definitely keep you satiated for some time and keep the blood sugar levels stable.

Some great time saving breakfast tips:

- Boil eggs the night before and enjoy on some low GI toast with fresh tomato and avo.

- Make a smoothie: yoghurt, oats, berries, banana etc. Add some peanut butter (the low sugar one) or NoMU cocoa powder – for a super mood enhancer.

- Peanut butter and sliced banana on Low GI toast is a great source of sustained energy.

3 must-try breakfasts:

The perfect combo - Scarmbled eggs with salmon and avo:

Learn the secret to making the best and creamiest scrambled eggs – without the cream! This breakfast provides loads of protein, omega fatty acids and complex carbohydrates.

High protein - Bacon, tomato and cheese open omelette

A great high protein breakfast to get your day started. You can leave out the toast for a no-carb breakfast that still fills you up with sustained energy.

Low GI - Bircher muesli with berries and seeds

This is a typical low GI breakfast. Rolled oats soaked in apple juice then mixed with yoghurt, mixed seeds, dried cranberries and fresh berries. Drizzled with honey to taste and acked with nutrients and phytochemicals to get you through the day.  A great make-ahead breakfast.

Article and recipes by Carey Boucher Erasmus. Twitter: @bitsofcarey Website

- Carey Boucher-Erasmus


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