Healthy Breakfast Guide

Healthy Breakfast Tips

Healthy Breakfast Briefing

A nutrition-packed breakfast is a great way to get your morning started. Add the right ingredients and you will feel more awake, alive and have more energy. Even better, you may avoid the need for medication.

A friend once told me that I put everything in my breakfast or my bath. She’s not far wrong! (I’ll save the bath confessions for another time.)

I also practice intermittent fasting, or staying without food for at least 10 hours in every 24.  Which means I normally breakfast around 10 am.  Another bonus side effect is that I’m not starving before lunchtime!

People have been asking for my ‘recipe’ – I’m very happy to share it with you. 

Yoghurt, naturally

I don’t think it matters which type you prefer – low, medium or full fat – just as long as it has live probiotic cultures. These are unbelievably important for gut health and the building blocks for all-round good health.

I prefer full cream Greek-style yoghurt. I’d suggest you find one that’s as natural as possible, filled with lactobacillis and as little processed as possible. 

Get seedy

Sunflowers - sunshine in the seeds

Some stores (Tescos and Aldi in the UK, Dischem in SA) stock mixed seeds, usually made up of:

  • Sunflower seeds
  • Pumpkin seeds
  • Linseed or flax seeds
  • Sesame seeds
Of course, you can buy them separately and mix them yourself. I often do. Other highly nutritious seeds you can add to the mix are chia, poppy and hemp seeds, 

Each seed variety has its own set of healthful benefits, but overall they’re a great source of fibre, protein and the ‘good’ monosaturated fats. They’re also packed with vitamins, minerals and antioxidants.

Go bananas

These sunshine individually-wrapped fruit bombs are rich in potassium, vitamins and minerals. They’re also low in sodium and good for the heart.

If you think an apple a day keeps the doctor away, try a banana for size.

If you’re a diabetic or sugar intolerant, choose the greener ones. The sugar content of bananas increases dramatically as they ripen. Why do you think banana bread is soooo good? 

Healthy breakfast tips

Berry good

Berries are some of the healthiest foods you can find. They’re low in calories but high in fibre, vitamin C and oxidants. They’re a superfood for your eye health, too.

Mix them up to get all the goodness you can – blue, black, red, rasp and straw!

Berries are one of the best foods you can find

Jolly gelatine

Gelatine is an animal protein product (usually made from beef). It’s  derived from collagen which provides a unique combination of amino acids to keep your joints and connective tissue in top form.

For vegans, agar (seaweed) is a good gelatine alternative. 

Bet you never considered ‘jelly’ a good option for breakfast?  

Another plus is that it helps relieve arthritis. I had serious arthritis in my little finger from hugging around the computer mouse. After a month or two of adding gelatine to my breakfast, the pain and arthritis disappeared. For good, thankfully.


This age-old spice, Turmeric, and its most active compound, curcumin, have many scientifically-proven health benefits. Through the ages, it’s been used for 101 recipes from homemade toothpaste and facemasks to culinary delights.

It’s a powerful anti-inflammatory and antioxidant. It’s also thought to help improve symptoms of depression and arthritis.

Turmeric and cinnamon - life-enhancing spices


Not only is it delicious, cinnamon is one of the healthiest spices you can find! 

Loaded with antioxidants and anti-inflammatory properties, cinnamon is especially good for diabetics (it helps with insulin resistance and keeps blood sugar levels steady). It’s also your secret weapon to fight fungal or bacterial infections. 

Black pepper

Its active compound, piperine, has powerful antioxidant and anti-inflammatory properties. It’s great for heart health. 

It’s also said to aid the absorption of Curcumin (in Turmeric) by 2000%! That’s pretty spicy!

Black Pepper and Piperine

Wrapping it up

And that’s it. I’ve been enjoying this bountiful bowlful of breakfast for well on 3 years or more. I feel great and don’t take any medication whatsoever. I may add vitamins C and D and zinc in wintertime to ward off colds and flu, but that’s it. No aches, no pains, and low, steady blood pressure.

It’s also a whole lot easier and tastier than swallowing a handful of pills every morning. 

Please give it a go? And let me know if you notice any difference after a few weeks?

Recipe - Quantities

  • A handful of mixed seeds 
  • 1 x Sliced banana
  • A handful of berries (frozen will do)
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon cinnamon powder
  • 1/2 teaspoon gelatine powder
  • A twist of black pepper

For variety, add some nuts – almonds and walnuts are especially good – coconut shavings, raisins, gogi berries or whatever else takes your fancy.

It’s your breakfast. Enjoy!

Disclaimer: you should always discuss changing your eating plans with your health practitioner if you are on any medical treatment or care.