Breakfast Slice

This breakfast slice is a super simple and of course tasty breakfast (or snack) idea. I like these types of recipes because they take less than hour from beginning to end and they are perfect to make ahead of a busy work/school week.  The first version I made, I didn’t really love so I got a little more creative and came up with this adaptation.  Thankfully, it got the thumbs up from three picky men who aren’t exactly ‘health food minded’… so I’m going to take that as success. I think it’s a good sign when I get “…and your telling me this is healthy? It doesn’t taste healthy!” Tick!

I eat this for breakfast, a snack or dessert and serve it with natural yoghurt (I am in love with Five AM natural yoghurt at the moment!)  and dehydrated coconut chips (another current obsession of mine), fresh figs, passion fruit or sliced mango. Anything goes!

This breakfast slice is High fibre, low GI, low FODMAP, wheat free, dairy free and no added sugar.

For more breakfast ideas, check out our blog post here!

 

Ingredients…

  • 3 cups whole grain oats
  • 2 large ripe bananas, mashed
  • 2 large apples (skin on), grated very coarsely (can be roughly chopped in food processor)
  • 1 cup frozen blueberries
  • 1 cup frozen raspberries
  • 3 tablespoons virgin coconut oil
  • 3 tablespoons chia seeds
  • ½ cup mixed raw nuts
  • 3 eggs, beaten
  • 1 tablespoon cinnamon
  • 2 teaspoons vanilla bean extract
  • ¼ cup desiccated coconut – optional
  • 3 tablespoons sugar-free apple sauce – optional

How the magic happens…

  1. Preheat oven to 180*C. Line a non-stick slice tin with baking paper.
  2. Combine banana, eggs and coconut oil in a mixing bowl (can do this in a food processor or Thermomix).
  3. Combine all remaining ingredients with banana in a bowl. Mix until well combined.
  4. Press mixture into prepared tin.
  5. Bake for 30 minutes or until slice is golden and firm to the touch.
  6. Cool slightly on wire rack, then cut into squares to serve.
  7. Keep in a sealed container in the fridge. Keeps for 4-5 days.

Serve with natural yoghurt and dehydrated coconut chips, fresh figs, passion fruit or sliced mango.

 

 

Quick Healthy Breakfast Ideas

healthy-breakfastEating breakfast is one of the most important health habits you can develop – choosing a healthy breakfast can make it a challenge. Breakfast helps you maintain your weight, gives you energy throughout the day, and keeps your blood sugar stable. A healthy breakfast balances protein, carbohydrates, and healthy fats to provide adequate fuel, nutrients, and energy. Here are some quick and healthy breakfast ideas you can turn to when the mornings are rushed.

  • Whole wheat bread and a tablespoon of nut butter (peanut, almond, cashew), topped with a sliced banana. If you are not lactose intolerant, add a cup of non-fat milk to drink. Look for bread that is low in sugar and has at least 3g of fiber per slice.
  • One or two boiled eggs and a piece of fruit. Sometimes life just gets too hectic, so try to boil some eggs on the weekends to have as grab-and-go breakfasts during the week. Add a piece of fruit to balance out the meal.
  • Plain Greek yoghurt, berries, and 2 tablespoons of sliced almonds. Greek yoghurt is best because it contains a significant amount of protein, but be aware of the sugar content in the flavored varieties.
  • Fruit smoothie. Blend ½ c berries and 1 banana with ½ cup non-fat milk, almond milk, or “silken” tofu. Silken tofu can be used in the place of yoghurt or dairy products to add protein and texture to smoothies. Add protein powder if you want an even bigger boost or if you want more ideas click here.
  • Healthy Muesli bars. Try our recipe for a homemade version or make your own bar for a healthy breakfast option. If you are going to buy a pre-made bar, look for one with at least 3g of fiber and low in sugar. Add a boiled egg or a slice of low fat cheese for a little extra protein.
  • Stuff whole wheat pita bread with scrambled eggs and a few slices of tomato. Add fruit on the side.
  • Coconut and almond rice pudding. Full of delicious coconut and cinnamon, this rice pudding works for everyone in the family. It can also be made with quinoa for more protein.
  • Melon and low fat or non-fat cottage cheese. Scoop the seeds out of any melon and fill with cottage cheese for the perfect combo of carbohydrates and protein.
  •  Oatmeal with nuts and soy milk. Cook the oatmeal with soy, almond, or non-fat milk for extra protein. Top with nuts and dried fruits, such as raisins or dates.
  • Vegetable omelet with fruit. Put spinach, tomatoes, and onions in a pan and lightly sauté. Add 1-2 beaten eggs. Top with a few slices of avocado if desired and add a piece of fruit on the side.

Healthy breakfasts don’t have to take up a lot of time, but they do require planning. Get all the ingredients you will need for the week ahead of time and pre-prepare what is necessary for the week. Get up just 10 or 15 minutes early to give yourself plenty of time. With a little planning, a daily breakfast will soon be another healthy habit!

 

 

Healthy Muesli Bars

 

A muesli  bar may be a quick and easy grab as you run out the door in the morning, but is your bar as healthy as it could be? Many muesli bars, although calorie controlled, may contain an enormous amount of sugar, a significant number of calories, and maybe even trans fats. Although it may be a quick option, you don’t want to start your day with a sugar rush, right?

Here are some quick tips for choosing a muesli bar and an awesome low-sugar recipe you can make at home:

 

1.      Sugar.

Look for bars with 10g of sugar or less. Some bars can contain over 20g of sugar, that’s 4 teaspoons of added sugar! Generally, if there is a ton of sugar, the bar is highly processed and may contain other additives or very little fiber.

2.      Fiber

Aim for a bar with at least 3-5g of fiber. Breakfast is a great place to get in some extra fiber in your day. Your total fiber intake should equal 25-30g per day. Plus, fiber helps slow digestion, so the high fiber bar should hold you over until lunch.

3.      Protein

Protein increases satiety or the feeling of fullness. It also helps prevent carbohydrates (sugar) from rushing into the blood stream too quickly. A bar that contains at least 5-10g of protein will help you stay full until lunch. If the bar doesn’t have enough protein, try adding a handful of nuts, a boiled egg, or some low fat cheese for that added protein.

4.      Other ingredients

Make sure you read the ingredients list on the muesli bars. Don’t be fooled by the words “whole grains” or “organic” or other seemingly healthy words on the package.  Look for bars with a short list of ingredients, all of which you should be able to pronounce. Stay clear of bars with the words “partially hydrogenated” on the label, this means the bar contains trans fats.

The best way to know what ingredients are going into your granola or muesli bar is to make it yourself. Here is an excellent low-carb, gluten-free recipe for homemade muesli bars.

This recipe is GLUTEN-FREE, DAIRY FREE, GRAIN FREE, VEGAN, VEGETARIAN, LOW CARB, PALEO, SOY FREE, LOW ADDED SUGAR, HIGH FIBRE

 

HEALTHY MUESLI BAR

Adapted from Healthy Indulgences Blog

Makes 6 bars

Ingredients:

Wet Mix:

1 tbspn rice malt syrup or pure maple syrup

2 tbspn coconut oil

1 Tablespoon stevia

1/2 teaspoon vanilla extract

 

Photo: Whole Lifestyle Nutrition
Photo: Whole Lifestyle Nutrition

Dry Mix:

1/4 cup almonds

1/4 cup pecans or walnuts

3 Tablespoons sunflower seeds

1 Tablespoon pepitas

1 Tablespoon finely shredded unsweetened coconut

1 Tablespoon cacao nibs (for that chocolate flavor- can do more nuts instead)

1 teaspoon flax seed meal

2 Tablespoons coconut milk powder (in Asian section of supermarket)

1/16 teaspoon xanthan gum

1/16 teaspoon sea salt

1/16 teaspoon pure stevia extract

4-6 tablespoons vanilla protein powder – I like Sunwarrior Rice protein (if dairy free) or Optimum Nutrition Gold 100% Standard Whey (not dairy free)

In a small food processor, add almonds and pecans to processor bowl, and pulse 8-10 times. Add sunflower seeds, pepitas, coconut, cacao nibs, flax seed meal, coconut milk powder, xanthan gum, sea salt, protein powder and stevia extract. Replace lid, and pulse 3-5x, until all the nuts are chopped up.

Preheat oven to 180*C. Line the bottom of a 20 by 10cm slice pan with parchment paper. Heat maple syrup or rice malt syrup and stevia in a small saucepan over medium heat until you see tiny bubbles forming in the mixture and the stevia is dissolved. Wait one minute after stevia has dissolved, then take the mixture off heat and stir in vanilla. Quickly, scrape hot liquid from pan into dry mixture, and stir around with a spatula until mixture is evenly coated. Press evenly into the bottom of loaf pan with spatula.

Bake for 10 minutes (7 minutes, 30 seconds in convection ovens). Remove bars from oven, let cool a couple minutes, and invert on to cutting board. Cut into bars with a sharp knife. Remold the corners as necessary. Slide bars, bottom side up, on to metal pan. Bake for 9 more minutes (7 minutes for convection oven). Remove from oven, and place muesli bars on cooling rack. Store each bar separately in a zip lock bag in the refrigerator, ready to grab and go!