New Year, new healthy breakfast options

FOOD

Eating a morning meal is a healthy habit if you are watching your weight. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight, and keeping it off, when they eat breakfast. What's more, people who do, typically get more of some important nutrients, like fibre and vitamins.

A warm bowl of porridge, topped with apple puree will fill you up in the mornings, as will cereals with low fat milk, yoghurts, and granola with fresh fruit. Here are a few easy breakfast recipes for those of you on a diet, or for anyone who would like an alternative in the morning.

Strawberry and yogurt parfait

This healthy yogurt parfait recipe combines fresh fruit, Greek yogurt, and crunchy granola for an easy breakfast. Pack the parfait in a small glass jar for a healthy breakfast on the go.

Ingredients

1 cup sliced fresh strawberries

1 teaspoon sugar

½ cup non-fat plain Greek yogurt

¼ cup granola

Method

Combine the strawberries and sugar in a small bowl and let them stand until the berries start to release juice, about five minutes. To assemble the parfait, layer yogurt and the strawberries with their juice in a glass. Top with the granola and that is it. Simple.

Baked eggs in avocado

Baked Eggs

Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same number of calories from a bagel for breakfast. This recipe serves two portions.

Ingredients

2 small eggs

1 avocado, halved and pitted

2 teaspoons chopped fresh chives, or to taste

fresh or dried parsley to taste

salt and freshly ground black pepper to taste

2 slices bacon, cooked and chopped

Method

Preheat oven to 220 C. Crack the eggs into a bowl, being careful to keep the yolks intact. Arrange the avocado halves in a baking dish, resting them along the edge to prevent them from tipping over. Gently spoon one egg yolk into the avocado hole. Continue spooning egg white into the hole until full. Do the same with the remaining avocado half. Season each filled avocado with chives, parsley, sea salt and pepper. Gently place the baking dish in the preheated oven and bake until eggs are cooked, about 15 minutes. Top with chopped bacon and serve.

Banana-berry smoothie

Banana Berry smoothie

Well, I know, smoothies are very easy to make, but I also know that most people like a recipe to follow, so here is a lovely easy one. A little ginger and tart pineapple juice add a kick to this sweet but healthy blend of banana and berries.

Ingredients

1 small banana

6oz pineapple juice

½c ice

6oz blueberries

6oz raspberries or blackberries

2 tsp. honey

1 tsp grated peeled fresh ginger

Method

Just blend it all together, drink up and enjoy.

Five minute quiche in a mug

As a chef, I had always made quiche in an oven and scrambled eggs in a pot. That was before we had children and then the microwave became an invaluable piece of equipment in our kitchen. I have published my microwave cake in a cup recipes last year, but here is a breakfast one that works well, give it a go.

Ingredients

1 teaspoon butter

2 eggs

3 tablespoons milk

1 tablespoon cream cheese

1/2 tablespoon chives/spring onion

1 slice ham, chopped up

4 tablespoons grated cheese

1/2 slice bread, cubed (crusts on is fine )

1 cherry tomato, quartered

Method

Place the butter in the mug and microwave for 20 seconds. Break eggs in a mug, add milk and whisk with a fork. Add the cream cheese, chives, ham, half of the cheese, bread cubes and cherry tomatoes and mix to combine. Add the remaining cheese on top. Cover with clingfilm and microwave on full power for 1.5-2 minutes. Check for doneness, if the egg is not set, microwave for an additional 30 seconds or until done. Allow it all to cool as it will be very hot when done.

I hope that you will try my healthy breakfast recipes, give them a go, if you want any recipe or cooking advice, please do not hesitate to contact me on [email protected] and I will do my best to help you.

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