Simple Food Swaps That Will Help You Stay Healthy - #1 Breakfast

Anyone that knows me knows I'm a big fan of changing your diet for the better - the healthy way! I've been told that it's about time I shared my blessing on how I've done this. So, in this blog I'm going to show you that making healthier choices doesn't ​have to be tasteless or boring!

Healthier eating can help you lose inches, and prevent or delay the onset of all manor of chronic diseases such as some cancers, type 2 diabetes and heart disease. If you’re not yet ready for a radical overhaul of your diet, why not try changing just a few of your eating habits. You can make a big difference to how you look in your clothes, how you look, and ultimately how you feel! 

I’m a big believer in finding healthier alternatives when it comes to the “naughty” things many of us like to indulge in – simple everyday changes you can make to get you on your way to a healthier lifestyle without feeling deprived. The 'secret' is that you don’t have to necessarily cut out unhealthy foods completely – a naughty treat now and again doesn’t normally harm you. Instead, just do a swap! Start swapping a few foods that are high in the wrong kind of fat, salt and sugars, and swap them for something healthier, like more fruit, vegetables and whole grains.

In this three-part series, I share with you some of my favourite foods swaps that I’ve picked up on my healthy eating journey, starting with breakfast. Try these small food changes when you next go shopping, or think about what to have for breakfast. If you cave to temptation though, as I sometimes do, don’t punish yourself – admit you’re human and get back on the healthy choices wagon the next day!

Some say that breakfast is the most important meal of the day. Personally I'm not necessarily a fan of always having breakfast, because I believe when it comes to eating healthily it's more about listening to what your body is telling you. But I can't ignore the fact that breakfast is quite literally the first meal meant to “break the fast” from all the hours you spend sleeping, and making that first meal a healthy one is important.

#1 Swap animal milk for plant-based milk

While animal milk (from cows, goats or sheep) is still very popular, plant-based milks are much more widely available now. When it comes to non-dairy milk, there are more choices than ever. Shop shelves are filled with soy, rice, almond, cashew, hemp, coconut, oat milk and more! Why not give one of them a try! Or, you can even make your own - visit worldplantmilkday.com for recipes.

#2 Swap your bowl of cereal for healthy granola

Before you reach for that delicious looking granola in the cereal aisle though, next time take a look at the ingredients first! Cereal, even the kinds branded as "healthy," tend to have added sugars and “mystery flavourings”. Many over processed sugars have a high glycaemic index, leading to those mid-morning slumps and “I want to pick at everything in sight” type of hunger.

Contrast that with a "real" granola breakfast cereal, made with whole oats, nuts, raisins etc, which are full of good-for-you fibre, high in protein, and contain vitamins and minerals like folate (Vitamin B12 or B9), iron, and magnesium. Keeping you fuller for longer, oats also are also great for 'mopping-up' toxins - perfect if you have an upset tummy or when you’re hung over! Better still, make your own! Look out for my recipe at the end of this blog.

I also created a luxurious granola bar, packed full of good healthy stuff, to help you keep nourished until lunch.

#3 Swap a Bacon and Egg Muffin for a Vegetable Grilled Cheese

Seeing as the World Health Organisation recently added bacon to its list of carcinogens, it’s recommended that you restrict it to an occasional treat. So what do you eat instead to keep you satisfied?

How about swapping it for a grilled vegetable toasted sandwich on whole-grain bread! Not only does it taste delicious, but it's packed with nutrient-dense ingredients that will carry you all the way through to lunch. Check out this Italian grilled cheese with roasted peppers and spinach recipe. For an even healthier swap, I’d recommend using halloumi or your favourite vegan cheese.

Easy Healthy Home-Made Granola
Ingredients

• 2 cups oats, preferably organic (or alternatively gluten free to avoid any bloating)
• ½ cup of flaked almonds
• ½ cup raw seeds (I use a mix such as Omega seed mix)
• 2-3 tbs plant-based liquid sweetener such as agave or maple syrup (avoid honey if you want to make it vegan)
• 1 large pinch of Pink Himalayan or fine sea salt
• 2 tbsp cacao powder
• 1 & ½ cups of unsweetened dried fruit such as raisins or cranberries
• 1 tbsp plant-based brown sugar such as coconut nectar, or unrefined brown
• 1 tsp cinnamon (organic if possible)
• Chopped nuts of your choice 

Instructions

1. Preheat the oven to a very low heat
2. Using your clean hands or a spoon mix the oats and the liquid sweetener together in a bowl until the oats are well coated
3. Spread the mixture in a thin layer on a baking sheet and bake for around 10 minutes, until very lightly toasted (for a completely raw recipe, dehydrate the mixture 5-6 hours on low in a food dehydrator)
4. Leave to cool, then combine with all the other ingredients
5. Taste and adjust, adding more of your favourite ingredients
6. Serve with your favourite plant-based milk or yoghurt for breakfast or as a snack any time.
7. Allow to cool before storing in a glass or BPA-free plastic airtight container. 

Hope you give these swaps a try and really enjoy them! What are you favourite healthy breakfast choices? I'd love to hear how you got on, or if you've got any swaps you'd like to share, leave me a comment below.

Be Blessed
​Marcia X