No time for brekkie? Think again. We have five healthy breakfasts you can make in under three minutes — with just three ingredients!
Skip no more
More than half of us skip the most important meal of the day at least once a week, and the biggest excuse is lack of time. Although it’s easy to rely on the local cafe for a quick bite with your morning coffee, that thick slice of buttered banana bread or ‘healthy’ brekkie wrap is loaded with unwanted kilojoules — not to mention the hefty price!
With breakfast at the desk the new norm, it often means eating when you’re actually hungry, rather than scoffing something down before you rush out the door in the morning. If there’s a toaster and microwave at your workplace, you can stash supplies there so you don’t have to bring breakfast in each morning. But if you don’t have kitchen facilities, you can make a portable brekkie by using zip-lock bags or small containers — all it takes is a few moments the night before.
Your three-step brekkie
A healthy, balanced breakfast should have three things:
1. Low-GI grains for long-lasting energy and to keep your blood sugar levels stable. Good choices: wholegrain bread and wraps, rolled oats, bran cereal, high-fibre muesli.
2. Protein to keep you full until lunch. Good choices: eggs, reduced-fat milk, plain yoghurt, cheese, peanut butter, nuts.
3. Fruit and veg for vitamins and minerals, and fibre. Good choices: bananas, pears, strawberries, frozen berries, apples, avocado, spinach.