BREAKFAST of champions
THREE FOOD EXPERTS MAKE OVER YOUR MORNING MEAL
Breakfast can be the best set up for your diet, mood and busy day – or the worst. While thinking on the best time to eat your first meal of the day has changed (with the increasing popularity of people fasting until midday), it’s still agreed that what you eat first thing counts. Time to think outside the (cereal) box … THE EXPERT Dr Michelle Celander, dietitian and Director of Program and Science at WW (formerly known as Weight Watchers)
Think fibre + protein + fruit/veg
“Try to include both a source of fibre and protein in your breakfast, to help you feel fuller for longer. For example, wholegrain cereal with yoghurt, wholegrain toast with eggs, or oats with nut butter. Include at least one serve of fruit or veg to give your body essential nutrients. Add fruit to cereal, or mushrooms, spinach or tomato to eggs on toast.”
Portion control
“A good tip for managing meal portions is to look at your whole day. If you have a busy day then start with a filling and nutritious breakfast so you have enough energy to last the whole day. If you have a big dinner planned then have a lighter breakfast and lunch to balance this out.”
If you need an energy boost
“Slow-releasing energy from wholegrains is what you need to look for.” Celander suggests having avocado, tomato and black beans on crusty sourdough toast or whipping up a three ingredient pancakes using 1 egg, 1 small banana and 2 tblsp wholemeal self-raising flour. THE EXPERT Kathleen Alleaume, nutritionist and Uncle Tobys ambassador
Go beyond porridge
“If you’re a rolled oat fan, whip up a Bircher muesli with nuts and your favourite berries. Or, make a big batch of overnight oats with coconut milk and chia seeds at the start of the week and add some freshly cut fruit or puree on a serve each morning. Or for a new twist, try combining your oats into an omelette.” THE EXPERT Madeline Calfas naturopath, nutritionist and founder of thewellnessgroup.net.au
Pimp your smoothie
“For a great breakfast on the run, make yourself a smoothie. For the base try bananas, kiwifruit and/or grated zucchini (it adds a wonderful creamy texture to your smoothie, and has loads of nutrients such as vitamin C, A and zinc). Then add whatever extras you like – cocoa powder and a shot of coffee for a mocha smoothie, or some peanut butter for a more indulgent option. Then add your milk of preference.”
Go savoury
“Breakfast doesn’t always have to equate to sugary and sweet. Try sautéing some mushrooms with garlic, butter and some baby spinach, add some soft goat’s cheese and serve with some toasted sourdough for a satisfying and filling breakfast. It has loads of protein and folate, as well as manganese, iron and vitamins A and K. Add some eggs and a teaspoon of turmeric for an anti-oxidant boost.”