New power breakfasts to give you zing

Are you a breakfast regular or a breakfast skipper?

Woman eating breakfast

The morning rush means that breakfast is often the same old meal of toast or cereal for the breakfast regulars. The breakfast skippers often resort to the same old mid-morning snack. It’s all about convenience, efficiency and familiar tastes. And because we eat on autopilot, breakfast can be our least exciting meal.

So, why not upgrade your first meal every now and again?

New tastes are fun to try and there is more to enjoy than toast, cereal or the big Aussie fry-up. ClickFit asked food coach Judy Davie for some healthy ideas to add some zest to your morning and to power you through the day.

Do we have to eat breakfast?

Nutrition is a dynamic science and established principles are regularly challenged by new research.

Now the central importance of breakfast to dieters is being called into question. A report published recently in the American Journal of Clinical Nutrition suggests that skipping breakfast has little or no effect on weight gain, or that people who skip breakfast do not eat more calories later in the day than those who don’t.

Nonetheless, Pennie Jones, resident dietitian to ClickFit, says that eating a substantial breakfast is a healthy habit for several reasons.

‘Because breakfast “breaks the fast”, it stimulates your metabolism to burn calories through the day,’ she says.

‘What’s more, eating breakfast regularly is a habit that is associated with weight loss and weight maintenance, as are other healthy habits like regular activity and keeping a food diary

It’s the habit that counts as much as the nutrition you receive from wholesome food."

So, start your day with one of Judy’s tasty new breakfasts and set yourself up for weight loss success.

Fruity fibER quinoa

Serves 3

½ cup quinoa, rinsed and drained

½ cup apple juice

½ cup water

¼ cup slivered almonds

¼ cup pepitas

Nutritional information per serve (with 1 cup blueberries and 350g fat free plain yogurt)
Energy 353 calories, protein 17g, fat 14g (sat fat 2g), carbohydrate 38g, fiber 5g, sodium 90mg

Chickpeas with cheesy egg and spinach

Serves 2

2 cups baby spinach, washed and dried

1 cup chickpeas, rinsed and drained

1 cup tomato pasta sauce

4 medium eggs

1 tbs Parmesan cheese

Black pepper

Preheat the oven to 180°C

Nutritional information per serve
Energy 334 calories, protein 23g, fat 13g (sat fat 4g), carbohydrate 27g, fiber 7g, sodium 509mg

Smoked salmon, avocado, and arugula rye wrap

Serves 1

4 slices avocado

1 rye, oat and linseed wrap (or similar)

Squeeze lemon juice

4 slices avocado

2 slices (50 g) smoked salmon

2 plum tomatoes, diced

½ cup arugula, washed

¼ cup fresh cilantro, washed and roughly chopped

Nutritional information per serve
Energy 280 calories, protein 18g, fat 20g (sat fat 4g), carbohydrate 22g, fiber 6g, sodium 1,108 mg

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