No one in this world loves bread more than I do.  Just the thought of a lovely warm loaf of sourdough, dipped into an extra virgin olive oil and balsamic vinegar with a glass of white wine. Bliss!

While there is nothing ‘wrong’ with eating bread (would like to stress the ‘nothing’), every so often, it is good to mix things up a little, especially when it comes to breakfast.

When we think about what makes up a healthy breakfast we need to consider the three staples:

Quality Source of Protein

Being the first meal of the day, we not only have to provide our body with a great source of energy, but also the fullness to get to the next meal. In terms of fullness (satiety), protein is the macronutrient with the highest satiety value – meaning it’s going to help keep us more full for longer. Some examples may include:

  • 250ml low fat milk
  • 220g low fat cottage cheese
  • ¾ cup low fat Greek yoghurt
  • 2 eggs

Low GI Carbohydrate

A great way to start the day is to include a low GI carbohydrate into breakfast. Research has shown that low GI carbohydrates can help to improve concentration and attention; as well as providing vitamins, minerals and fibre! Some examples include:

  • ¾ cup All Bran
  • 2 slices multigrain bread
  • 2/3 cup rolled oats
  • 1 banana

Healthy Fats

Adding a source of healthy fats to breakfast is a great way to add flavour! Healthy fats (unsaturated fats and omega 3’s) have been associated with: weight loss, improves the absorption of other vitamins and minerals; needed for healthy skin and hair, helps improve immunity and to be cardiovascular protective. Some examples include:

  • 20g unsalted nuts
  • ¼ avocado
  • ½ cup seeds
  • 1 tbsp. nut butters

I often get asked the question ‘what can I have for breakfast that isn’t toast or cereal and is quick and easy?’ At first thought, it is a tricky question. But with a little creativity, I present you with three ‘breadless’ breakfast ideas that you will love!

Smashed Avo on Sweet Potato ‘Toast’

Sweet potato toast seems to be the latest craze! Paired with the infamous ‘smashed avo’ this breakfast recipe is sure to be a family hit.

Time: 10min

Nutrition: 1 serve of protein, 1 serve of carbohydrate and 1 serve of fat.

Ingredients (serves 2):

  • Protein: 2 eggs, poached, boiled or fried
  • Carbohydrate: ½ large sweet potato, sliced lengthwise
  • Healthy Fat: ½ ripe avocado
  • 1 cup rocket pre-washed salad
  • 1 lemon, cut in half
  • Chilli, to sprinkle

Method:

  • Place the sliced sweet potato into a toaster for about 5 minutes or so.
  • Cook eggs in the preferred method.
  • While the sweet potato is toasting, place avocado into a bowl and season with salt and pepper. With a fork ‘smash’ the avocado until it resembles a paste like consistency.
  • Once toasted, place the sweet potato on a plate, spread the ‘smashed’ avocado and add eggs on top. Pile on rocket, squeeze some lemon juice and sprinkle with chilli.

Wholesome Banana ‘Bread’

This recipe is a creative way to include an extra piece of fruit into your day! To mix things up, a banana is classified in this breakfast recipe as a carbohydrate serve and peanut butter as a protein serve, providing ~4g of protein per tbsp.

Time: 10min

Ingredients (serves 1):

  • Protein: 1 tbsp. natural peanut butter
  • Carbohydrate: 1 large banana, sliced length ways
  • Healthy Fat: ½ tbsp. chia seeds
  • ½ cup blueberries

Method:

  • Place sliced banana on a plate. Spread peanut butter lengthways on top of the banana.
  • Sprinkle the chia seeds and blueberries on top.
  • Serve and enjoy!

Apple, Ricotta and LSA ‘Toast Bites’

This recipe will blow your mind! In this recipe the apple is used as an alternative to bread, and layered with cottage cheese and LSA goodness. You’re welcome.

Time: 10min

Ingredients (serves 1):

  • Protein: 220g low fat cottage cheese
  • Carbohydrate: 1 apple, cut lengthways
  • Healthy Fat: 1 tbsp. LSA
  • Honey, to drizzle at the end

Method:

  • Place sliced apple on a plate.
  • On each slice top with cottage cheese.
  • Sprinkle with LSA and honey to serve.

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