Use Nature Balanced Diet For Optimal Nutrition
Healthy Breakfast Recipe Section - Menu
Breakfast Choices - ( For most people about 3 parts of each )
1C - stands for 1 part Carbohydrate -
1P - stands for 1 part Protein - 40grams
1F - stands for 1 part Fat - unsaturated
Do not eat everyday the same kind of breakfast, rotate food items and have plenty of variety. Eat according to the season, as outlined before.
Upon arising have something to drink, to help to flush your kidneys.
Choices:
1 glass of room temp. water...
1 glass of your favourite herb tea
1 glass lemon juice, diluted with water, or any other diluted fresh juice.
After your basic hygienic procedure and some exercise, settle down comfortably for a relaxed breakfast.
Please allow some time, never rush, and rather get up 30 minutes earlier.
Important Rule:
Have your Breakfast within 1hour of getting up, good for blood sugar levels ...
Choice 1:
Basic Breakfast Cereal can be changed according to taste, allergies and variety.
Don't mix too many different items, stick to 5 or 6 and enjoy a distinctive flavour. -
1 tbs. of dried cereal (rolled oats) 1C
1 tsp. of sunflower seeds 1F
1 tsp. of sesame seeds 1F
1 tsp. of slivered almonds 1F
2 tbs. of Organic Soy-Protein Powder or Organic Whey Powder 2P
1/2 cup of low fat yogurt 1C / 1P
1/2 apple 1C
Soak mixture over night in previously boiled water, take just enough water to cover mixture.
The water will have been absorbed by the morning, top up with fresh fruit and yogurt .
Warm up in winter if desired, but don't boil.
Choice2: Fish & Vegies
90 gms. grilled fish - P3
1 cup tomatos C1
1/2 cup onions and
1 cup mushrooms C1
1 cup Zucchini C1
1 tsp. Olive Oil F3
Choice 3: Poached Eggs
2 poached eggs P2
1/4 cup Cottage Cheese P1
1 Slice toasted ryebread C2
1/2 cup Pineapple C1
1/3 tsp. Olive Oil F1
1 tbs. Avocado F2
Choice 4: Fruit Salad
1/2 cup yogurt P1 C1
2 tbs. Organic Soy-Protein Powder or Whey Powder P2
1 cup Fruit Salad C2
3 tsp. slivered Almonds F3
Choice 5: Scrambled Eggs Florentine
1 whole egg P1
2 egg whites P1
mixed with chopped onions and mushrooms C1
30 gms. shredded low-fat- mozzarella cheese P1
1.1/3 cups sauteed spinach C1
1 cup of light canned fruit cocktail as side dish C1
1tsp. Olive Oil or 9 Olives 3F
Choice 6: Bread - for a larger or more active person ( 4 parts of each)
1.1/2 slice Rye or Wholemeal C3
60g fat free cheese P2
1 soft boiled egg P1
1 cup plain yogurt P1 C1
1/2 tsp. Tahini F1
1 1/2 tbs.Avocado F3
Common Substitutes :
Milk - use soy, nut, coconut milk, yogurtmilk or whey.
Nutmilk - Use 1 cup of any nut or nutmix, about 2 1/2 cups of water and honey to taste. Variation - Use juice instead of water - add vanilla, carob, or lemon.
Soymilk or Whey - Mix powder with water or fruit juice, add fresh or dried fruit or anything you fancy.
Yogurt Milk - Mix yogurt with water or fruit juice, add like above. (1Block Snack)
Vegemite substitute - miso or mix miso & tahini.
