Want to know the secret to a good breakfast? Mix it
up! When building your breakfast make sure you get a
nourishing balance of carbohydrates, protein, fat and
Whole-grain cereals and toasts are great sources of
complex carbohydrates and fibre, while fresh fruit and
vegetables provide extra vitamins and antioxidants. Get
healthy protein from low-fat cottage cheese, yoghurt,
milk and eggs. Include just a little fat by adding nuts
and seeds to your cereal or spreading nut spreads (such
as peanut butter) on whole-grain toast, or adding flaxseed
oil or LSA (ground linseed, sunflower and almond mix)
to porridge, muesli or yoghurt. And voila! You have a
perfectly balanced breakfast.
Check out these healthy breakfast ideas to get you inspired.
The Calorie King’s
secret breakfast recipe
Cereal is an ever-popular
breakfast food, but not all cereals are created equal.
Some are so high in sugar they make chocolate cake look
like healthy! Allan Borushek, dietitian and author of
the best-selling Pocket Calorie, Fat and Carbohydrate
Counter, still recommends a cereal-based breakfast because
it's an opportunity to get your daily dose of fibre.
His salubrious muesli-style breakfast is exemplary of
cereal done right - provided portion size is moderate
"I have a mix of rolled
oats, roasted seeds (sunflower and pumpkin), roasted
almonds or pecans, diced dried apricots, sultanas,
wheat germ, topped with sliced fresh banana, strawberries,
blueberries or raspberries and low-fat milk or soymilk.
It's a colourful, tasty, nutritious mix that starts
the day with a healthy dose of fibre, antioxidants,
protein and so on, and fuels the body right through
You can build your own cereal similar to his one, adding
your favourite grains, dried and fresh fruits, and nuts.
Cereals and porridge
The Calorie King advises reading the ingredient list
and nutritional information when choosing a cereal, to
ensure it is low in sugar and high in fibre, and adding
extra fresh and dried fruits to the mix. Be aware that
some toasted muesli's can be high in added fat.
Healthier cereals include:
|Kelloggs All-Bran, ¾ cup,
|Kelloggs Sultana Bran, ¾ cup,
|Sanitarium Light 'n Tasty, 1 cup, 30g
|Sanitarium Weet Bix, 2 pieces, 30g
|Uncle Toby's Vita Brits, 2 pieces, 34g
|Uncle Toby's Healthwise Heart Health, 1 cup,
|Weight Watchers Fruit & Fibre,
1/3 cup, 30g
|Vogel's Ultra Bran Soy & Linseed,
Porridge is a popular breakfast in colder months, but
be wary of flavoured instant porridge which is highly
processed and usually has a lot of added sugar. Go for
regular oats and try adding grated apple, chopped banana,
dried fruit or nuts and top with low-fat milk. A teaspoon
or so of healthy flaxseed oil or ground LSA (linseed,
sunflower and almond) can also be easily added to porridge.
|Regular: Plain, cooked
with water, ¾ cup,
|Instant: Uncle Toby's Oats, Quick, 30g
|Flavoured: Uncle Toby's Oats Temptations, Apple
Sultana and Honey, 40g
CalorieKing.com.au member Skittzo suggests adding psyllium
husks to your porridge for extra fibre, and topping with
cinnamon, sultanas, low-fat milk and a sprinkle of brown
Attention traditional breakfast eaters! You don't have
to surrender your eggs and bacon for soy milk and carrot
juice to eat a healthy breakfast. Just make a few adjustments,
such as replacing bacon with low-fat bacon.
Try these smart ideas from CalorieKing.com.au members.
Suze78 suggests a tasty sounding muffin combo:
- Try a poached egg on a soy and linseed muffin, with
low-fat cream cheese, baby spinach and cracked black
Carltonp suggest this make over of a popular fast food
- An English muffin topped with a poached egg with some
lean ham (which has been heated in the microwave).
Stevisu has a good idea for a vegetarian version:
- Try a toasted multi-grain muffin topped with a poached
egg, and cooked tomato and mushrooms.
Kelly167 suggests this healthy gluten free breakfast:
- I like to scramble one whole egg with two egg whites
and have that on a piece of gluten free toast. It's yummy
and fills me up!
Mischka has this delicious sounding scrambled egg recipe:
- 2 eggs
- milk (or soymilk)
- chilli sauce (sweet or hot depending on how I am
- dry packed sundried tomatoes, soaked in hot water
- fresh herbs
- Serve on toasted sour dough.
- You can vary the flavours by adding small amounts
of mushrooms, pesto, parmesan cheese, onion, fresh
chilli or yoghurt.
CalorieKing.com.au dietitian, Joan Bushman, shares her
favourite Sunday breakfast:
- I scramble two eggs with ¾ cup
fresh or frozen vegetables, such as sliced capsicum,
and add some fresh basil, parsley or some garlic
and seasonings. I often throw in a small amount of
brie or feta cheese as well. After scrambling all
together and adding wholegrain toast, I serve it
on nice china, go out on the patio, and enjoy the
sea breeze and garden views with my breakfast; I
Quick and easy
Many breakfast foods are easy to eat in five minutes
or quick to prepare and take in the car. However, be
aware that many "on-the-run" breakfasts are
not nutritionally adequate. For example, breakfast bars
may not be as nutritious as cereal of the same name;
you also miss out on nutrients from the extra cereal
toppings such as milk and fresh fruit. Breakfast bars
and diet shakes can also be extremely high in sugar which
leads to mid-morning blood sugar crashes.
Check out these healthier ideas from CalorieKing.com.au
Carolyn6mundy recommends her speedy banana chocolate
smoothie to keep you full till lunch:
- 1 over ripe banana
- 150 ml no-fat milk
- 1 carton low-fat yoghurt
- 1 tablespoon drinking chocolate (or carob)
- 1 tablespoon psyllium husks
- Blend it all together and enjoy.
Mischka has these two toasted sandwich ideas:
- As she's not a morning person and is often running late,
Mischka says these sandwiches are good to eat on the
way to work.
- Savoury: Wholemeal bread with
egg & bacon
- Sweet: Fruit bread with a small banana, pinch cinnamon,
1 teaspoon sugar.
Many Australians have a diet lacking in fibre. Instead
of the recommended 25-35g fibre per day, many people
are getting less than 20g. Starting the day with some
fresh fruit is one great tasting way to increase your
fibre intake - and a good way to make sure you get
your two servings of fruit per day.
You'll love these luscious fruity ideas from CalorieKing.com.au
Max452 has a delicious recipe for a high fibre brekkie
- ½ large frozen banana
- 1 frozen mango cheek
- 8 frozen blackberries
- 8 frozen raspberries
- 4 teaspoons psyllium husks
- 2 tablespoons super cold water
- Chop fruit and blend in food processor. Mix in psyllium
and water with a spoon before blending again. The result
is a great, fruity, filling sorbet. The banana and
mango make it creamy without any dairy.
Jackmum recommends these tasty additions to standard
- Top fruit salad with a variety of nuts and seeds and
a few rice bubbles for some crunch.
Who says breakfast has to be bacon and eggs, or even
cereal? If you don't like breakfast foods, or just want
a refreshing change for your morning meal, check these
From Gaylehebbard: Vegetable muffins are my favourite.
Try ones with corn, sweet potato or capsicum.
From Normab: This is my husband's favourite breakfast.
It's an Indian omelette. Fry 1 diced onion in a pan lightly
sprayed with cooking spray, add about 4 eggs (for 2 people),
sprinkle with chilli flakes and fresh chopped coriander.
From Jackmum: Try light cream cheese on toast topped
with half a tin of flavoured tuna.
From Jojoamethyst: My tasty psyllium pancakes are full
of fibre and protein.
- 2 eggs
- 2 tablespoons psyllium husks
- ½ teaspoon baking powder
- Mix the ingredients together. Leave it to sit for
about 5 minutes (this stops it being a bit gritty).
Cook like normal pancakes using cooking spray to grease
the frying pan. Serve with low joule jam.
From Turtle: My occasional treat is toast with a teaspoon
of peanut butter topped with sliced banana.
Reproduced with permission from CalorieKing.com.au. All material copyright CalorieKing.com.au