If you’re a fan of having the same thing for breakfast most days then you’re not alone— we’ve all got that one go-to we come back to time and time again. And while having a tried and tested fave is great, it’s also important to have a little variety in our diet, particularly when it comes to what’s on our plate.
Nutritionist and author of Eat, Drink and Still Shrink, Michele Chevalley Hedge says when it comes to breakfast there are three things we should strive to include.
“For most busy people and children, I recommend eating a breakfast that has a protein, fat and a smart carb. Why? Protein for blood sugar balance, immunity, and its amino acid profile. Fat for its satiating qualities, hormone balancing, brain building—not to mention the fact it’s great for glowing skin. And smart carbs for energy so you are not burning out your adrenal gland or sitting in brain fog by running on just coffee. Our body and brain love a little smart carbs and it’s our preferred source of fuel for the busy, active person.”
Keeping this in mind, there are a lot of us who tend to gravitate towards staples like toast or oats for most of our morning meals. So, here Michele shares are some easy ways to give them a new, healthy spin while also ensuring you’re ticking the protein, healthy fats and smart carbs box.
Are you an egg lover?
Try scrambled eggs or any eggs (protein) with some roast vegetables (carb) from your evening meal and toss it through with extra virgin oil (fat) drizzled on top.
Hard boiled eggs or any eggs (protein) with hummus ( fat and smart carb) on a bed of rocket or spinach.
Are you a toast lover?
Grainy toast (smart carb) with extra virgin olive oil (fat), tomato, and an egg (protein)
Gluten-free bread, charcoal bread or seeded bread (smart carb) with pesto (fat) and goat’s cheese (protein)
Sweet potato toast* (smart carb) with avocado (fat) and smoked salmon (protein)
*sweet potato toast is simply a slice of raw sweet potato in the shape of bread toasted twice in the toaster or sandwich press.
Are you an oats lover?
Oats* (smart carb) with berries and plain greek or coconut yogurt ( protein and fat ) with seeds and nuts (fat) and a pinch of cinnamon
Oats (smart carb) with a teaspoon of coconut oil (fat) sprinkled with seed and nuts (fat)
Oats (smart carb) with greek yogurt (protein and fat) and a teaspoon of protein powder (protein) mixed through, topped with berries for a vitamin C hit.
*1/2 cup of oats mixed with F and P should be satiating and not be too heavy on your digestion.
‘Eat, Drink and Still Shrink by Michele Chevalley Hedge, Published by Macmillan Australia, RRP $34.99, Photography by Cath Muscat’