Lifestyle Choices

Breakfast smoothie

A complete meal in a glass, blended so that you can drink it justbefore rushing out of the door. Vary the fruit you use (although choose low-GL ones such as apples, peaches, oranges, plums and apricots, and keep within 10D per person) to keep it interesting and to get a range of different nutrients.

SERVES 1

1 tbsp seeds (such as linseeds, pumpkin, sunflower or sesame seeds) (optional)

150g (5¹/2oz) live, organic natural yogurt, or soya yogurt ¹/2 banana

1 punnet of berries, about 1 00g (31/2oz) (use frozen berries when fresh ones are out of season)

A little lemon or apple juice (if necessary)

1 Grind the seeds, if using, in a mini blender or coffee grinder.

2 Blend all the ingredients with a hand-held blender until smooth.

If it is too thick you can thin it with a little water, lemon or apple juice.

MAINTENANCE PHASE (PER PERSON)

have a slice of toasted pumpernickel-style rye bread or 2 rough oatcakes with nut butter afterwards

Low-GL Get up & Go

A balanced blend of all the vitamins, minerals, fibre, protein and essential fats that you need each morning to make sure you are firing on all cylinders (see Further Resources for details).

SERVES 1

300ml (10fl oz/¹/2 pint) skimmed milk (or soya, quinoa or nut milk) ¹/2 banana, or a punnet of berries, about 1 00g (3 ¹/2oz)

1 serving Low-GL Get Up & Go powder

Blend milk, fruit and Get Up & Go powder until smooth.

MAINTENANCE PHASE (PER PERSON)

have a slice of toasted pumpernickel-style rye bread or 2 rough oatcakes with nut butter afterwards

Breakfast sundae

A home-made version of the fruit, yogurt and granola cups that you see in smart coffee shops and delis. This recipe uses low-GL ingredients and is free from sugar.

SERVES 1

1 tbsp oats

1 heaped tsp xylitol

1 heaped tsp ground almonds

¹/2 banana, sliced

200g (7oz) live natural yogurt or soya yogurt

1 Mix the oats with the xylitol and almonds.

2 Put the banana slices in the bottom of a short, wide glass(or bowl), cover with yogurt then sprinkle the oat mixture on top.

MAINTENANCE PHASE (PER PERSON)

add 2 chopped apples to the mixture or have a slice of toasted pumpernickel-style rye bread or 2 rough oatcakes with nut butter afterwards

Toast and nut butter

If you normally grab a piece of toast before heading out of the door, make sure it is wholegrain and top it with a spread that contains protein. Nut butter is perfect, as it means you don’t have to waste time or fat on normal butter, and the nuts provide minerals and essential fats as well as protein.

SERVES 1

2 slices rye bread or 1 medium slice wholemeal bread

Peanut butter, or another nut butter such as cashew, hazelnutor almond, or pumpkin-seed butter (look in health-food stores if you cannot find them in supermarkets)

Toast the bread and spread with nut butter.

MAINTENANCE PHASE (PER PERSON),

top with ¹/2 small sliced banana, or have a 5 GL piece of fruit as well (such as an apple, pear or 2 plums or apricots)

Omelette in pitta bread

It takes just a few minutes to make an omelette, and here it is stuffed inside a pitta pocket so that it can be eaten standing up or on the run, without the need for a plate or knife and fork.

SERVES 1

2 organic or free range eggs

1 tsp coconut or olive oil

1 wholemeal pitta bread

A little salt or low-sodium salt

Freshly ground black pepper

1. Beat the eggs with the pepper and salt.
2. Place the oil in a frying pan and heat to a medium heat. Tip to coat the base.
3. Toast the pitta bread while you cook the omelette.
4. Pour the egg mixture into the pan and scrape the base slowlyas the omelette cooks. When it is set on the bottom but still soft on top, loosen underneath with a spatula and fold the omelette in half.
5. Slit along one length of the toasted pitta bread and open out. Carefully tip or roll the omelette off the pan onto a plate and stuff or fold it into the pitta bread.

MAINTENANCE PHASE (PER PERSON)

have a 5 GL piece of fruit (such as an apple or pear) as well

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