Are your mornings a riot? Well, mine are. The transition between hitting the snooze button on the alarm and walking out the door ready ‘n sassy is the very first hurdle of day. Whether you are getting the whole family ready, looking after pets, going for an early morning gym session or a solitary character braving the world, there’s barely enough time for mornings, don’t you think?
But you don’t dare walk out the door with an empty stomach and risk low energy levels by 11am. After all, breakfast is the battery to jumpstart your day. Here are some grab-and-go morning meal ideas that are portable, filling and nutritious.
1. Low GI baked goodies
Slow releasing baked goods such as muffins, rusks and lower GI bread will help sustain your energy and help you get through to lunch without a grumbling stomach. Make sure that you stock up on these by either baking them yourself when you have time, over weekends perhaps – great recipes from Snacks and Treats for Sustained Energy by G Steenkamp and L Delport or getting these goodies delivered to your front door (www.eatritefoods.co.za). I generally keep a bag of low GI rusks close at hand and low GI muffins in the freezer for a really quick energy boost with my morning cup of tea.
2. Breakfast sandwich-to-go
This is a great idea that you can prepare in less than 10 minutes. Try making sandwiches the night before. It’s not a lot of work to do, and it’s better than dropping on the couch in front of the TV. The next morning all you’d have to do is open the fridge and grab breakfast. Ideally, use a lower GI higher fibre bread and fill up with some protein such as lean cold meat, low fat cheese, natural nut butters or boiled egg with a little low fat mayonnaise. Jazz up your sandwich by adding pepperdews, sundried tomatoes, guerkins, mustard, capers or a little relish or sweet chili sauce.
3. Bircher-type muesli
Having oats is an awesome start to any day, all that soluble fibre fills you up and may even lower your cholesterol levels. To save time, I usually make a few batches of this recipe and keep it in the fridge for up to a week.
For a single batch mix the following together and refrigerate overnight: 5-7 tablespoons of raw oats, ½ -1 cup fat free milk, 1 small grated apple, 1 tablespoon raisins or chopped dried apricots, 1 teaspoon sunflower seeds, a few drops of vanilla essence and cinnamon to taste.
4. Healthy smoothies
Pump up your yogurt and fruit combo and make a smoothie instead. Smoothies are very easy to make and are a great way to boost your start of the day. Toss two fistfuls of fruit into your blender, add some fat free yoghurt or milk, a small handful of nuts and ice cubes. Add some oatbran if you’d like a fibre boost or even a scoop of protein powder for extra sustenance. Press the button and jolt yourself from a dazed, half asleep state. The thing about smoothies it’s one of the most fun and quick breakfasts. Take a look at my blog for some balanced quick smoothie recipes.