The PMS tamer

If your cycle is cramping your style, whip up this breakfast sandwich. Vitamin B6 combined with
Continue Reading

The Anxiety Soother

Big days spark big worries. But British researchers found that food containing tryptophan, the amino…Continue Reading

The Heart Saver

This fibre-rich cereal will keep your ticker kicking and your stomach happy. Just remember to drink …Continue Reading

The Energy Source

To stay perky all day, experts suggest small, low-kilojoule meals rich in vitamin C, iron, complex c…Continue Reading

The Sniffle Stopper

To keep that bug from bringing you down, try this oat dish. The apple skins contain quercetin, a pow…Continue Reading

The PMS tamer

If your cycle is cramping your style, whip up this breakfast sandwich. Vitamin B6 combined with
magnesium – both found in salmon and avocado – relieves monthly mood swings. And eating fish and cheese helps replenish vitamin D and calcium, which your period can deplete. Finally, according to the Journal of Reproductive Medicine, a high-fibre diet eases PMS by expelling excess oestrogen.




What You Need


2 slices multigrain bread, toasted


1 tbsp low-fat creamed cottage cheese


1/4 avocado


28g (about one large piece) smoked salmon


Freshly ground black pepper


Small handful bean sprouts or one leaf iceberg lettuce




Method


On one slice of toasted bread, spread cheese and layer avocado and fish. Finish with pepper and sprouts. Place second piece of bread on top.




Per serving: 1839kJ, 18g fat (2.5g sat), 460mg sodium, 47g carbs, 9g fibre, 7g sugars, 30g protein.

The Anxiety Soother

Big days spark big worries. But British researchers found that food containing tryptophan, the amino acid found in dairy and oats (yup, the one that's known for inducing naps), reduces anxiety by boosting the feel-good hormone serotonin. The carbohydrates in this sandwich's bread will also help soothe frazzled nerves, experts say.




What You Need


2 slices oat and honey bread (Sasko makes a low-GI variety)


1/2 ripe tomato


1 slice low-fat Emmental cheese


1 leaf romaine lettuce


Method


Slice tomato while bread is toasting. Layer cheese, tomato and lettuce between bread.


Per serving: 1379kJ, 11g fat (5g sat), 440mg sodium, 46g carbs, 5g fibre, 9g sugars, 18g protein.

The Heart Saver

This fibre-rich cereal will keep your ticker kicking and your stomach happy. Just remember to drink lots of water with and after your meal – staying hydrated helps your body process the fibre. Warning: this breakfast has almost all the fibre you need for the day. So if you're new to the bran game, skip the raspberries at first, then add them later as your body adjusts.




What You Need


1/2 cup high-fibre bran cereal


1/4 cup fresh or frozen raspberries


1 cup plain organic yoghurt (contains more fibre than milk)




Method


Pour cereal in a large plastic cup and top with fruit and yoghurt.


Per serving: 1296kJ, 1g fat (0g sat), 320mg sodium, 67g carbs, 25g fibre, 12g protein.

The Energy Source

To stay perky all day, experts suggest small, low-kilojoule meals rich in vitamin C, iron, complex carbs and protein. This two-part breakfast fits the bill. The juice and fruit provide lots of vitamin C, which promotes absorption of iron – critical for beating fatigue. Try this smoothie then the sandwich...




What You Need




Super smoothie


1/2 cup orange juice


1/2 cup soya milk


1/2 cup fresh strawberries, stems removed




Method


Blend ingredients on high for one minute or until smooth.







Jolt sandwich


1 slice wholewheat bread


1 tbsp peanut butter


1 tsp honey




Method


Spread peanut butter on half the bread and drizzle with honey. Fold over.


For both servings: 1421kJ, 13g fat (1g sat), 270mg sodium, 48g carbs, 6g fibre, 11g protein.

The Sniffle Stopper

To keep that bug from bringing you down, try this oat dish. The apple skins contain quercetin, a powerful antioxidant that researchers in India found protects lungs from influenza. The selenium from instant oats boosts the immune system by increasing flu-fighting macrophages, and the zinc in nuts has been proven to help curb a cold's development. Finally, drink that orange juice – multiple studies confirm that good old immune-boosting vitamin C will help keep you above the weather.




What You Need


1 small apple, cored and chopped, skin intact


1/4 cup orange juice


1 packet instant oats


1 tbsp almonds, chopped and toasted


Cinnamon




Method


Place apple and juice in a small saucepan and simmer on medium-low until fruit is soft (about 10 minutes). Meanwhile, prepare oats. Spoon fruit mixture over oats and sprinkle with nuts and cinnamon.




Per serving: 1087kJ, 7g fat (0g sat), 80mg sodium, 48g carbs, 8g fibre, 23g sugars, 6g protein

Breakfasts Packed With Power

Posted on: by Thamar Houliston
Salmon breakfast

What has breakfast done for you lately? These powerful morning meals will curb PMS, battle a cold and even help you remember where you put your keys…

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