International hypertension research award for UCLH Director of Research
17 May 2021
Publish date: 19 February 2021
A question we often get asked for is ideas for healthy low GI breakfast ideas, particularly those that can be eaten ‘on the go.’ I’ve put together some recipe ideas below with a low GI, including a protein source and tasty! They can be prepared in advance to take in the morning or just made fresh on the day and enjoyed at home. Speak to the Dietitians if you’d like more breakfast ideas and help managing breakfast, you can contact us on firstname.lastname@example.org.
I adapted and added some oats as well, they were nice freshly cooked or cold the next day. Could also pop in the microwave and reheat for 30 seconds before running out of the door!
1 pancake = 12g carb and 5g protein (portion size 2-4 pancakes)
I made this recently and had the leftovers cold the next day for breakfast, they were really tasty, include eggs and yoghurt for protein, lots of veg and a low GI carb, sweet potato. A bit more time-consuming to make but worth the effort! I left out the chilli and swapped the mixed spice for paprika, which was really tasty, I think mixed herbs would work well too. Nice to have a savoury option too.
Nutrition: Each muffin contains 10g carbohydrate and 6.5g protein (portion size 2-4 muffins)
You could make the night before and keep in the fridge in a lidded cup to have on the go
Nutrition: 35g carb and 17g protein per smoothie (portion size ½-1 smoothie)
I adapted this recipe slightly, decreasing the honey to reduce the sugar (I think you could probably leave out entirely as the dates are sweet enough), increasing the peanut butter and adding skimmed milk powder to up the protein content. They are really chewy, sweet and tasty and easy to just grab and go
My recipe - Ingredients:
Nutrition: 28g carb and 8g protein per bar
(Portion size 1-2 bars)
Laura is one of the team’s Dietitians and has been working at UCLH since 2013. She has been employed by the NHS for 10 years, Laura had training in Paediatric Dietetics, working in the hospital and community clinics before specialising in Diabetes. Laura meets children, young people and their families to offer dietary advice and education at the time of their new diagnosis and regularly throughout their journey at UCLH, alongside the other team members.
"The most rewarding part of my role is getting to know families and children as they grow up. Food is such an important part of everybody's lives and understanding food is such a large part of managing Diabetes. I enjoy dispelling some of the myths surrounding food and helping children and young people to manage their diabetes and stay healthy, while eating food they enjoy!"