Quick and easy ways to breakfast

ARE YOU in a rut with your breakfast? Do you have the same thing every day, or just feel that there isn't enough time to have breakfast? Then I want to look at some quick and easy ways to add variety to the first meal of the day.

To kick start your metabolism and have both energy and better concentration during the morning breakfast is a must do. Ask any school teacher and they will tell you if children haven't had breakfast they will often start fading mid-morning or become tired.

If you aren't a big fan of breakfast then start slowly with either a small glass of fresh juice or a piece of toast, or grab a banana or an apple and eat it on the way to work or school.

Fresh juice is nice with breakfast but only have ½ cup as it is better for you to eat the fruit than juice it as you get the fibre. For example to get a glass of orange juice you may have to use 4 oranges and it is gone in minutes. Eating four oranges would be a different thing as the fibre in the orange would fill you up quickly.

Let's look at some quick and low fat breakfast ideas:

  • Any high fibre cereal with skim milk.
  • Poached eggs are better than fried.
  • White egg omelette, no fat and taste great.
  • Low fat cheese on toast, add some tomato and mushrooms as well.
  • Baked beans on toasts.
  • To make your breakfast more filling and tasty add grilled mushrooms, tomatoes and baked beans to go with your egg and bacon. The best bacon to use is bacon short cuts.
  • Toast is a really quick breakfast option. Use Tip Tops 9 Grain bread or wholemeal as it has a lower Glycemic index. Fruit toast, crumpets or muffins are also good and spread with low fat margarine.
  • In a hurry, then have banana on toast.
  • A protein shake is a good way to start the day too and it's really quick.
  • Fruit smoothie is another great breakfast idea
  • Diet Yoghurt and fresh fruit

When in doubt go to my breakfast section in book 3. I would suggest that you avoid or have only occasionally croissants, pastries, greasy fried food and high sugar cereals.

Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-6 are sold in all good newsagencies.

Visit Annette's website symplytoogood.com.au for more tips and recipes, and join Annette's Facebook page at Symply Too Good.

 

HAM AND CHEESE OMELETTE - RECIPE FROM SYMPLY TOO GOOD TO BE TRUE - BOOK 3 (SERVES 1)

  • ¼ cup (20g) leg ham 97% fat free (Don®)
  • 3 egg whites
  • ¼ cup 25% reduced-fat grated tasty cheese
  • cooking spray

METHOD:

Cut ham into thin strips.

In a medium size mixing bowl, beat egg whites until stiff peaks form. Using a knife gently fold in cheese and ham.

In a heated non-stick fry-pan coated with cooking spray, pour mixture into centre. Cook for 3 minutes on moderate heat (the base will burn otherwise) until golden brown, turn gently and cook a further 3 minutes or until cooked.

VARIATION: OMIT CHEESE AND HAM FOR A PLAIN OMELETTE

 

Nutritional Information:  Ham and Cheese

PER SERVE

 

 

FAT

TOTAL

5.4g

 

SATURATED

3.2g

FIBRE

 

0g

PROTEIN

 

19.5g

CARBS

 

0.8g

SUGAR

 

0.4g

SODIUM

 

419mg

KILOJOULES

 

543 (cals 129)

GI RATING

 

To low in carbs to score rating

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutritional Information: Plain Omelette

PER SERVE

 

 

FAT

TOTAL

0g

 

SATURATED

0g

FIBRE

 

0g

PROTEIN

 

10.4g

CARBS

 

0.4g

SUGAR

 

0.4g

SODIUM

 

163mg

KILOJOULES

 

183 (cals 44)

GI RATING

 

To low in carbs to score rating

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

DIETITIAN'S TIP: A delicious omelette. Serve with low GI multigrain bread.

 



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