I have never understood people who skip breakfast – it is by far the best meal of the day!
Breakfast sets you up for the day ahead, refuels your energy, gives your brain a boost, helps to control your appetite and prevents you reaching for those less desirable foods later in the day. Being low-FODMAP doesn’t mean you should miss out on all the breakfast fun. There are so many great low-FODMAP breakfast options, just make sure you stick to the appropriate FODMAP serve sizes.
Eggs are little nutrition powerhouses, and a great breakfast choice. Boiled eggs are particularly easy – just place 2 eggs in a pot of cold water, bring to the boil and cook for about 5 (soft-boiled) to 10 mins (hard boiled). Serve them with some high-quality low-FODMAP bread. And don’t ditch the yolk – it’s full of vitamins, fatty acids and antioxidants. Eggs are also great served with low-FODMAP vege’s, and you get a head start on your 5 a day! Baby spinach (fresh or sautéed) roasted Japanese pumpkin and/or cherry tomatoes go well.
2. Overnight Oats
Overnight oats are such a great go-to breakfast, especially for busy people. Simply mix no more than 1/4 cup oats and 1/2 C water or low FODMAP milk of your choosing (read up on which milk is best here). Add a dollop of lactose-free or coconut yoghurt too if you like! From here you can add whatever low-FODMAP toppings and flavours you like. For instance, 1 tsp chia, a dash of cinnamon and a small handful of blueberries goes nicely. This is just a general guide – get creative with different fruits, seeds, nuts and spices. Pop in the fridge overnight and you’ve got a delicious and healthy breaky to go.
Smoothies are so easy and, like overnight oats, you can get really creative with flavours. For a really satisfying smoothie ensure to add in some healthy fats, protein and carbohydrate.
For example, start with 1 cup low-FODMAP milk + small handful ice (just to cool it down) and add:
- 1/3 banana + 30g blueberries + 1/2 tablespoon peanut butter + tsp LSA.
- 1/8 avocado + 1/3 banana + + 10 raspberries + tsp cocoa/cacao + tsp chia.
- 1/2 C chopped pineapple + 10 raspberries + handful spinach + 10 pecans.
- 1/4 cup butternut pumpkin + 1/3 banana + 10 strawberries + 10 walnut halves + 1/2 tsp cinnamon.
4. Quinoa porridge
Quinoa porridge is an interesting and yummy alternative to traditional oat porridge. Just cook 1/4 C quinoa with 1/2 C water until soft. Add 1/2 C milk and any desired flavours or mix ins (1 x grated apple, 1/4 tsp cinnamon and 1/2 tsp vanilla is delicious), cook for another 5 mins until creamy and add more milk if desired!
5. Frittata/vege slice
This ones great to have on hand for busy mornings, and can double as a great lunch or dinner option. Mix 5-6 eggs with 1/2 C milk, and season with salt and pepper. Just spray/line a pan (20cm square works nicely) and add either raw or cooked vege of your choosing, and pour the egg mixture over it! Cook in a 180 degree oven for about 25-30 mins. You might like to try a Mediterranean style frittata with olives, sautéed spinach, roast capsicum and goats cheese – yum!
6. Toast with..
Peanut butter, almond butter (1 tbs) tomato & cheddar cheese, feta cheese and avocado (1/8th only!), vegemite, strawberries and ricotta (2 tbs)… the list goes on.
7. Lactose-free yoghurt
There’s some great lactose-free yoghurt options (e.g. Lidells), or you may even like to try coconut yoghurt. Yoghurt is great with a simple drizzle of maple syrup and some seeds like pepitas. You may like to add in a serve of oats (1/4 C) and some fruit for a breaky that will keep you going all morning long!
By: Ellie Wiltshire
Image sourced from Pinterest.