Sometimes there just isn’t enough time to plan ahead for breakfast. Full fat plain yogurt is often my answer for breakfast or a quick protein snack! This I just one of the many meals that starts with a few dollops of plain yogurt.
Plain Yogurt, strawberries & a sprinkling of seeds
Yogurt is a great source of calcium, protein and probiotics! Probiotics are the good bacteria which aid digestion and boost your immune system – great for maintaining good gut health! Flax seeds are a great source of fibre, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. Sesame seeds are also a good source of fibre and copper. Sunflower seeds are a good source of vitamin E. Strawberries are just what I need to satisfy my sweet tooth and are a good source of vitamin C and fibre.
- 250 ml Full fat plain yogurt
- Seed mix (I use a mix of flax seeds, sunflower seeds & sesame seeds but you can use whatever you’ve got – pumpkin seeds are great too!)
- 3-4 Fresh strawberries
- Wash and chop strawberries.
- Add about 250 ml full fat plain yogurt to a bowl, top with strawberries and sprinkle with seed mix.
Simple, satisfying and healthy!
Overnight oats are a great breakfast option to start your day. They’re quick and convenient, tasty and are great as a cold breakfast.
- 1/2 Cup Oats
- 1 Cup Milk (Or water or half water half milk; or coconut milk for a non-dairy alternative)
- 1 tsp Chia Seeds
- Almond Flakes
- Place the oats and milk into a jar or container, give is a good shake and leave it in the fridge overnight to soak (Why is it important to soak your oats?).
- In the morning, pour the oats mixture into a bowl and top with some freshly cut strawberries and almond flakes.
This ‘Healthy-Tasting’ Smoothie is packed with superfoods! It’s no Chocolate Milkshake but when enjoyed cold, this healthy drink leaves you feeling light and refreshed.
- Strawberries: One serving of strawberries contains 51.5 mg of vitamin C—about half of your daily requirement. Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant.
- Apples: Are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
- Spinach: Is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline.
- Whey Protein Powder: Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.
- Cinnamon: Is rich in antioxidants which have anti-inflammatory properties. Cinnamaldehyde, the main active component of cinnamon, may help fight various kinds of infection.
- Ground Flaxseed: (Also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
- Chia Seeds: Are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.
- Goji Berries: Are high in vitamin C and fiber, and low in calories. They are also a good source of iron and vitamin A.
- 1/2 Cup Frozen Strawberries
- 1/2 Golden Delicious Apple – Chopped into smaller chunks, with skin
- 1/2 Cup Rinsed Baby Spinach
- 2 Tbsp Whey Protein Powder (Or Lactose free alternative)
- 1/2 Tsp Cinnamon
- 1/2 Tsp Ground Flaxseed
- 1 Tsp Chia Seeds
- 1 Tbsp Goji Berries
- 1/2 Tsp Vanilla Powder (I’ve only found this one from Woolworths)
- 1 Tsp Xylitol
- 1 Cup Cold Water
- 1/2 Cup Ice Cubes
- Place all the ingredients, starting with the liquid first, into your blender. Blend until smooth.