Skip the soggy cereal and dive into one of these breakfast meals instead: They’re healthy, yummy and low-cal to boot!
Poached eggs with seeded mustard
Calories: 245 per serve
I have great intentions: For instance, I always intend to eat more fish, but for whatever reason, I only end up eating it once or twice a month. That’s why I was so pleased to learn that fish isn’t the only good source of essential omega-3 fatty acids. Eggs also provide them in droves, contributing an average of 180 milligrams (or 20 per cent of the omega-3 adult intake recommendation for women) in every egg. When you’re keeping your calorie intake in check, this zesty spin on a classic egg dish allows you to enjoy a delicious hot breakfast while keeping your calories to a minimum.
Serves 1 person
- 2 eggs (ideally free range)
- 10 grams seeded mustard
- 1 large piece of toast, unbuttered
- 1 tablespoon vinegar
- Put a medium saucepan on the stove and add water (around 6-7 centimetres) and the vinegar, with a little salt to taste. Bring to the boil.
- Break an egg into a small bowl and reduce the heat under the saucepan until the water is barely bubbling.
- With a large spoon, gently stir the water in a circular motion to create a “whirlpool”; this serves to draw the egg into the centre.
- Carefully slide the egg into the water.
- While the egg is cooking, toast one large piece of bread. When toasted to your liking, skip the butter and smear it with seeded mustard. Cut the toast in half.
- Place an egg gently on top of each portion of toast and season with cracked pepper and sea salt.
Allow 3-4 minutes if you like your poached eggs with firm whites and soft, runny yolks; an extra minute or so for firmer yolks.
Check out these kids’ junk food favourites made healthy >>
Quinoa porridge with honey bananas
This warm and filling breakfast is not only a taste sensation, it also ticks all the nutritional boxes. Carbs are provided by the quinoa; fruit comes in the form of banana; the honey gives a shot of natural sugars, and the iron-rich soy milk serves a healthy dose of protein. It’s so yummy the kids will down it in a hot minute without even realising it’s good for them.
Calories: 125 per serve
Serves 2 people
- 1/2 cup quinoa seeds
- 1 banana
- 3 cups Vitasoy soy milk
- 1 tablespoon vanilla extract
- 1 tablespoon brown sugar
- 1 teaspoon cinnamon
- 1 tablespoon chopped pecans or walnuts
- 2 tablespoons golden syrup, maple syrup or honey
- In a medium saucepan, heat 2-1/2 cups of soy milk and vanilla extract over a medium-high heat, until almost at the boil.
- Once a few bubbles appear, turn the heat down to medium-low and add the quinoa and brown sugar.
- Stir regularly for 20-25 minutes (to ensure all the milk is absorbed, while avoiding the mix becoming stodgy); add the cinnamon towards the end.
- Warm the syrup or honey in a small frying pan, then add sliced banana and nuts, tossing gently for a few minutes.
- Serve the porridge with a little extra soy milk and the warm banana and nuts on top.
If you’re trying to play down sugar in your diet, use natural, organic Manuka honey and substitute the 2 tablespoons of brown sugar with 1 teaspoon of the natural sweetener, stevia.
Banana and mango breakfast smoothie
Everyone seems to be on the green smoothie bandwagon these days and, while I can appreciate the health benefits, I prefer my smoothies sans broccoli and kale. My delicious breakfast smoothie isn’t quite as healthy as its green cousin, but it still packs a powerful nutrition punch for a tiny calorie outlay — and the rich and creamy consistency can’t be beaten
Calories: 195 per serve
Serves 3 people
- 2 bananas
- 1/2 cup mango (fresh or frozen)
- 1 scoop low-fat vanilla ice cream
- 3 cups skim milk
Pop all of the ingredients in a blender and whiz for 1-2 minutes until blended. Serve over cubes of ice with a piece of fruit on the side — it’s as easy as that. If you want to boost your fibre intake, add a Weet-Bix or two.
Freeze the bananas the night before for a chillier, creamier consistency.