5 healthy breakfast food swaps

Header graphic by HCRart


Twitter | Instagram| Facebook


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.
Advertisements

Smoothie 4: Good Morning Smoothie

Graphic

Twitter • Facebook • Instagram • PinInterest

Tired? Half-asleep? Keep reading and try the recipe that follows.

Here is a refreshing smoothie that is made using a combination of store cupboard tinned fruit and fresh fruit. It is free from added sugar, thickener or anything else, just pure fruit and water. The sweetness of the smoothie will depend upon the sweetness of the fruit and so if you’d like a sharper smoothie use a green rather than red apple. Also, using an unripe green kiwi rather than a golden one will give a sharper result. I prefer just a hint of sharpness so tend to just stick with the broken grapefruit for that.

It is entirely up to your personal preference, though. Have a go at experimenting with different combinations and find your favourite! It’s fun coming up with various tasting ones.

Good Morning Smoothie

Ingredients:

  • 1 apple
  • 1/2 golden kiwi
  • 2 slices of pineapple (I used unsweetened tinned pineapple as I didn’t have fresh)
  • 1 tbsp of broken grapefruit (tinned)
  • Water

Method:

1. Peel, core, and cut apple into chunks.

2. Scoop flesh out of kiwi.

3. Add the fruit into a blender with a little water and blend.

4. Add more water to thin if desired.

NOTE: I use golden kiwis as they tend to be much sweeter than green kiwis. They are easier to get hold of in the summer rather than winter, so if making in the winter then you can substitute a green kiwi for the golden one.

This is the 4th smoothie recipe from a series of posts I’ve been doing since last week. For the earlier recipes see:

1. Creamy Green Energy Machine

2. Tropical Dream,

3. Breakfast Smoothie With a Kick.

For more healthy recipes, meal ideas, and tips, you can follow us on Twitter, Facebook, and Instagram.

Helen x


Copyright©HLDCblog2015

Smoothie 3: Breakfast smoothie with a kick

Graphic

TwitterFacebookInstagram • PinInterest

This is the third of my smoothie recipes for the first full week of January. I past two smoothies were the Creamy Green Energy Machine and Tropical Dream.

Today’s smoothie  is a tasty, sweet, cherry and banana smoothie which has the addition of fresh ginger root to give a little kick. The bananas are packed with potassium, the cherries with antioxidants, and the flaxseed with omega 3. Moreover, the oats contain slow-release energy to get you going while the milk gives you calcium. What more could you want to kick start your day?!


Breakfast smoothie with a kick

Ingredients: 

  • 1 banana
  • 1 cup semi-skimmed milk (or unsweetened almond / soya milk)
  • 1/3 cup frozen cherries
  • 1/2-1 tsp fresh ginger
  • 1 tbsp flaxseed (find in health food shops)
  • 3 tbsp oats

Optional: 1 tbsp chia seeds (find in health food shops)


Method:

Place everything into a jug and blend with a hand blender until fully combined into fruity deliciousness!

Serve straight away perhaps over some ice if you want a super cooling breakfast.

Have a great day,

Helen x

Find us on social media: Facebook, Instagram, PinInterest, and Twitter.


 Copyright©HLDCblog 2015.

 

Nutritious Salad

Screen Shot 2014-12-08 at 11.02.29

This is super easy to make as it simply involves assembling the ingredients in an attractive way on a plate. The dressing is minimal but satisfying and the dish is suited for lunch and dinner alike. It also features the fruit with which I’m most obsessed at the moment: avocado!

Ingredients (to serve 1):

  • 1 portion of cooked prawns (about a handful)
  • 1/2 an avocado (peeled and chopped or sliced)
  • 2 handfuls of shredded iceberg lettuce
  • 1 wedge of fresh lemon
  • Freshly ground black pepper
  • 1 nest of rice noodles
  • 1/2 tsp reduced salt light soy sauce

Optional:

  • 1 handful of baby leaf spinach

Method:

1. Cook the rice noodles according to their packet.

2. Stir in the soy sauce and some black pepper

3. Arrange the lettuce and/or spinach on a plate and top with the avocado

4. Scatter the prawns over the salad and serve the noodles on the side.

5. Finish by squeezing the lemon juice over the prawns and salad leaves and season with black pepper to your liking.

Enjoy!

Screen Shot 2014-12-08 at 10.38.41


Feel free to follow my blog to gain email updates of new posts or follow me on Instagram or Twitter. Use the hashtag #hldcblog to show me which of my recipes you make as I’d love to see!
Have a lovely day,

Helen x