My Day on a plate… Breakfast

Over the coming weeks I am going to create a series of post looking at my day on a plate starting with breakfast to give ideas for healthy eating and snacking.

I love breakfast it is one of my favorite meals. I love to have Bircher muesli or porridge with fresh fruit, nuts and seeds and natural or Greek yoghurt with a cup of tea.

Morning snack
I try to go for natural nuts and seeds and to drink I try to have mostly herbal and fruit teas to avoid too much caffeine. I love lemon and ginger tea at the moment but I like to try different teas. I also try to sip water regularly throughout the day.
IMG_0555
Why?

Porridge and Bircher muesli both have a low Glycaemic Index (GI) which makes them a great meal to start off your day. Low GI foods break down slowly during digestion releasing glucose gradually into the blood stream. This means your energy levels should remain constant throughout the morning and should keep you going until lunch. Processed cereals such as cornflakes are high GI these foods are broken down quickly and give you a surge of energy but may result in a crash later in the morning which means you might find you struggle to concentrate, have no energy and are hungry well before lunchtime. It is often at times like these that you reach for a caffeine fix and the biscuit tin but this is a quick fix and will leave you in a vicious cycle of highs and lows.

If you do need a mid morning snack try and go for something low sugar and unprocessed like fruit or nuts and seeds. Processed foods such as biscuits and sugars tend to have lots of added sugar, salt and preservatives. Checking food labels to see what is in your food is a good habit to get into. If there are lots of ingredients and things that don’t sound like real food or that look like they are preservatives they are probably best avoided. Nuts are seeds also make a good snack as they are packed with fibre vitamins and minerals and good fats.

How?

Create your ownIMG_0559

Bircher Muesli
Just add oats (40-50g per person), your favorite selection of dried fruit, seeds and nuts then add a grated apple cover in milk and put in the fridge to soak overnight (covering the mix in milk stops the apple going brown). In the morning top with fresh fruit and a dollop of natural yoghurt.

Porridge
Add 40-50g oats per person to this add 300ml liquid per person either all water/all milk or a combination of the two. I like to cook my porridge slowly on the hob until it thickens which won’t be more than 5 minutes unless you are doing a large quantity. I sometimes add some dried fruit such as a sprinkle of raisins and a 1 or 2 dried apricots chopped up which becomes plump and juicy when cooked in the porridge. These sweeten the porridge as well as adding nutrients and fibre so a better option than adding sugar. You could also stir in a pinch of cinnamon to taste.

I try to vary what I add every day sometimes I top my porridge with sliced banana, blueberries and a scatter of pumpkin seeds.Be creative let me know your favorite breakfasts or how you get on with the recipes.

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