Diet Nutrition

Gemma McCaw's guide to a better breakfast

Here are some tasty breakfast options for you and the family to wake up to the benefits of brekkie - including some gluten free and dairy free breakfast options.

By Gemma McCaw

Former Black Sticks captain Gemma McCaw has made a career out of being fit and healthy, so she knows a thing or two about wellness. Each week Gemma shares her tips on how to live healthier, from getting started on your fitness to how to increase your water intake. This week she gives her advice on how to embrace breakfast.

They say breakfast is the most important meal of the day and it’s true. A bit like making your bed in the morning, eating a good breakfast sets you up for a great day.

A good, nutrient-dense meal replenishes low blood sugar levels after your sleep and provides you with the energy you need for the day ahead. Eating breakfast kick-starts your metabolism, helping you burn calories throughout the day, and has a long-term effect on body composition as well as improving cognitive function.

Time is of the essence on busy mornings, so when thinking about breakfast, variety and ease of preparation are key. We need to understand what gives us good energy throughout the day.

Be careful of consuming excess sugar, which is a problem with some breakfast cereals. Opt for quality carbohydrates, such as wholegrain over white bread, and healthy fats, such as avocado. Adding protein (plant and lean meats) to our meals helps us feel full so we can avoid those mid-morning cravings. Paleo cereals are great too!

Two-minute Omelette

2 eggs
vegetables (handful of spring onion, capsicum, tomato, spinach leaves, asparagus)
3 tablespoons water
oil for cooking
salt and pepper to taste

1 In a bowl, whisk together eggs, veges and water.
2 Heat a pan with the oil, then pour in the batter to create circles.
3 Cook for 1-2 minutes on each side or until golden.
4 Add salt and pepper, then serve with avocado or more spinach leaves.

Easy Banana Pancakes

(Great for kids)
2/3 cup rolled oats
1 medium banana
2 free-range eggs
2 tablespoons water
oil for cooking
unsweetened yoghurt to serve

1 Process oats in a blender or food processor until ground.
2 Add the rest of the ingredients and blend. You want the batter pourable but not too runny.
3 Heat a pan with oil, then pour in the batter to create circles.
4 Cook for 1-2 minutes on each side or until golden.
5 Top pancakes with fresh fruit and yoghurt.

Green smoothie

200ml water or coconut water
1 medium ripe banana
½ avocado
1 handful spinach leaves
1/3 cup plain unsweetened or coconut (if dairy free) yoghurt
ice cubes

Blend all the ingredients together and enjoy!

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