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Variety at Breakfast

Here are some healthy & alternative ways to start your day:

1. French Toast (brown bread soaked in egg then lightly fried in a little olive oil. Finish with Cinamon & sugar).

2. Rice pudding (see below for recipe)

3. Protein Smoothie (after a strength workout)

4. Banana milkshake

5. Yoghurt with muslei & fresh fruit

French Toast

Egg yolks contain vitamin D, a substance that can help boost immunity and strengthen bones. What's more, the yolks contain nearly three grams of hunger-busting proteins

Rice Pudding

The carbohydrates in this will keep you feeing fuller for longer.

Cardamom is a good source of copper, iron, potassium, calcium & magnesium. Copper & iron are required in the production of red blood cells. As well as minerals, they provide vitamines including riboflavin, niacin, vitamin-C.

The mono-unsaturated fatty acids in almonds help reduce LDL (bad cholesterol) and increase HDL (good cholesterol), as well as providing vitamine E, which is good for the skin.

Serves: 4

  • 15g butter

  • 6 cardamom seeds

  • 125g basmati rice

  • 25g flaked almonds

  • 600ml milk

  • 50g caster sugar

Crush cardamom seeds. Melt butter in saucepan, add the cardamoms and rice. Cook, stiring for 1min. Add 25g flaked almonds & milk. Bring to the boil, cover and simmer for 20mins, until the rice is tender. Stir in golden caster sugar.

Protein Smoothie

Mangoes are loaded with antioxidants and more than 20 different vitamins and minerals. The smoothie is packed with protein from whole foods like almond butter. Ice cubes are optional.

Serves: 1

  • 1 cup unsweetened vanilla almond milk

  • 1.5 tablespoons almond butter

  • 1/2 cup grated carrot

  • 3/4 cup fresh mango

  • 5 ice cubes

Place all ingredients in blender and puree until smooth.

290 calories, 9g protein

Banana Milkshake

Blueberries are very low in calories, yet they possess the highest anti-oxident value of all the fruits. The anti-oxidents help limit free-radicals injuring the body, thereby protecting the body against cancers, aging, degenerative diseases and infections. The chlorogenic acid in them help lower blood sugar levels and control blood glucose levels.

Bananas are high in calories in the form of easily digestible simple sugars which instantly replenish energy. Because of it's high fibre content bananas help bowel movements. Bananas provide vitamine B6, C, copper, magnesium and manganese. Magnesium is essential for bone strengthening and has a cardiac protective roll too. The potassium in bananas help contorl heart rat & blood pressure, counteracting the bad effects of sodium.

Blend banana, milk, nutmeg together. You can add blueberries too.


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