5 healthy breakfast food swaps

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1.

Original:

Smoked salmon and standard cream cheese on a white bagel

Swap for:

Smoked salmon and Quark (a naturally fat free soft cheese) in a wholemeal tortilla wrap or, if you really want a bagel, have a nice wholemeal one.

Why?

Standard cream cheese has saturated fat and is often processed with long ‘sell buy’ dates. Quark offers a fat free alternative that is fresher, natural, and wholesome. White bagels are made from flour which has been stripped of its natural goodness through processing and they also often have higher sugar content than wholemeal alternatives. Wholemeal is much more natural as the wheat grains are left as is and not altered. It also means you get much more fibre key for keeping your digestive system nice and healthy.


 2.

Original:

Fried eggs, bacon rashers, sausages, mushrooms, tomatoes, and hash browns

Swap for:

A poached egg, grilled turkey bacon, meat-free sausages, grilled large mushroom and tomatoes. Skip the hash browns.

Why?

Grilling is a much more healthy-concious option compared to frying. It removes the need for oil to be added when cooking. Turkey bacon is leaner than bacon from pork. Meat-free sausages have higher protein content than a lot of standard sausages due to them having less fat. The meat in standard sausages is often the cheapest cuts padded out with pork or beef fat – doesn’t sound very appetising, does it? Hash browns are fine as a treat but if you are aiming to be healthy then leave them out as they are fried extensively and often bought readymade meaning with the addition of chemicals.


 3.

Original:

Porridge/Hot oatmeal made with cream and topped with golden syrup, and jam

Swap for:

Porridge/Hot oatmeal made with water or semi-skimmed milk or half n’ half and topped with maple syrup and homemade fruit compote such as this one

Why?

By swapping you lower the amount of saturated fat and sugar. Golden syrup is made from refined sugar and jam is full of naturally sweet fruit but with the added addition of lots of sugar (the ratio of fruit:sugar is often shockingly low especially on cheaper ones). Homemade fruit compote, on the other hand, has only naturally occurring sugars or a little natural added sweetener such as honey or maple syrup. Maple syrup is used instead of golden syrup as it is less processed and much lower in sugar (and free of refined sugar).


 4.

Original:

A bowl of cereal

Swap for:

A bowl of custom (aka make your own) muesli or granola

Why?

Some cereal is reasonably healthy but despite the big claims on boxes of them being ‘fortified’ with ‘added vitamins and calcium’ etc., they are frequently full of sugar, and also often have quite a lot of salt. Maize-based cereals can also be found to be made from GM (genetically modified) maize crops.

If you buy, organic, low sugar and salt cereal then that is probably ok as part of a healthy lifestyle but if you buy the super-processed, sweet, cereal, then by switching to homemade muesli you can be fully in the know entirely what you are eating. It’s super simple to make and you can either make up a serving each time or to save time make up a larger quantity and store it as you would bought cereal.

Here’s a basic muesli recipe:

Oats, wheat flakes

Seeds (e.g. sunflower, pumpkin, flaxseed, chia)

Nuts (e.g. Almond, hazelnut, pecans, walnuts, macadamia, brazil)

Dried fruit (e.g. raisins, sultanas, cranberries, banana, pineapple (watch out for sugar content though))

Serve dry or with dairy milk, coconut milk, or almond milk.

Optional:

Use fresh fruit (e.g. berries, sliced banana, mango, grapes) instead of dried fruit or have some of both


 5.

Original:

White toast and butter / chocolate spread / jam / marmalade

Swap for:

Wholewheat toast and spread with mashed ripe avocado seasoned with pepper and a little sea salt or home-made healthier chocolate spread

• Recipe: Homemade clean chocolate spread •

Basic method:

Blend some mashed ripe avocado and cocoa powder together and/or a little maple syrup or mashed ripe banana to sweeten. Approx. ratios 1/2 avocado: 1tsp cocoa powder: quarter mashed banana or 1 tsp to a tbsp maple syrup

This can be stored in the fridge until the next day in an airtight jar.

Enjoy!

Helen x

P.S For more foodie goodness, find me on Twitter, Facebook, and Instagram!


 Copyright©HLDCblog//Helen Redman 2015.
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