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Make the most of your morning munch with these grab-and-go ideas to set you up for a feel-good day.
What’s a balanced breakfast?
There are three key components to a dietitian-approved morning meal. They are:
➜ Quality carbohydrates such as wholegrain bread or rolled oats.
➜ Lean protein from dairy foods, eggs, nuts or seeds.
➜ Fruit and/or vegetables. Enjoy a variety of produce throughout the year.
Big day ahead and no time to waste? Fill up fast with these solutions:
1 Chia pudding
Made of 2 tbsp chia seeds, 2 tbsp low-fat plain yoghurt, ½ cup milk, ½ cup frozen berries and 30g raw mixed nuts.
Per serve: 1885kJ (451cal), 17.6g protein, 30.5g fat, 7.1g sat fat, 20g carbs, 14.9g sugar, 14.3g fibre, 78mg sodium
2 Egg wrap
Made of a wholemeal wrap, 2 scrambled eggs, 1 tsp mayo and a large handful of baby spinach.
Per serve: 1550kJ (371cal), 17.9g protein, 17.2g fat, 3.8g sat fat, 34.8g carbs, 4.6g sugar, 3g fibre, 835mg sodium
3 Overnight espresso oats
A coffee-inspired, low-calorie brekkie. Click here for the full recipe!
Per serve: 1585kJ (379cal), 15g protein, 11.6g fat, 4g sat fat, 51.5g carbs, 21.7g sugar, 5.1g fibre, 108mg sodium
4 Peanut butter smoothie bowl
1 cup milk, ½ cup rolled oats, 2 tbs plain natural yoghurt, 1 tbs peanut butter and a banana.
Per serve: 2516kJ (602cal), 23.5g protein, 28.2g fat 9.7g sat fat, 59.3g carbs, 31.5g sugar, 7.7g fibre, 122mg sodium
5 Silver beet and sweet potato frittata
This appetizing frittata tastes great cold, too. Click here for the full recipe!
Per serve: 1146kJ (274cal), 20g protein, 16.1g fat, 4.6g sat fat, 10.9g carbs, 6.6g sugar, 3.2g fibre, 374mg sodium
www.healthyfood.com
