food to glow

feel good food that's good for you

Breakfast– Have a freshly pressed juice half an hour before breakfast
hard-boiled or soft-boiled egg with pumpernickel bread or wholegrain crispbread and vegan margarine, low-fat soft cheese or organic butter
wholemeal pancake made with rice or almond milk and small egg; spread with tsp nut butter and either all-fruit spread or ½ banana (make up all of the batter into pancakes and freeze, interleaved with baking paper)
no-sugar added muesli with grated apple, blueberries and cinnamon + choice of milk or yogurt *
wholemeal or pumpernickel bread spread with ¼ mashed ripe avocado mixed with lemon juice and topped with cherry tomatoes
1 egg yolk and 2 egg white omelette with leftover steamed broccoli, sautéed spring onions (or any veg you like) + small piece pumpernickel bread or similar
low-sugar wholegrain cereal with dairy or non-dairy milk and small smoothie (1/2 banana, 150 ml apple juice + small palmful of frozen fruit) [no juice this a.m. – have it later as a snack]
stir-fried mushrooms with parsley, lemon juice and soy/shoyu sauce on spelt or wholemeal bread (my favourite!). Add a poached or scrambled egg if quite hungry.
frittata/Spanish tortilla made with 2-3 eggs, leftover boiled potatoes and vegetables. Keep leftover frittata for lunch next day. Serve with organic ketchup or salsa
porridge made with dairy or non-dairy milk + blueberries, cinnamon and ground seeds (add a squirt of agave syrup or honey if liked)
2 eggs scrambled (or poached if allowed) with wholegrain toast and cherry tomatoes roasted in a hot oven for 10 minutes.
Wholegrain toast/muffin with nut butter (almond, pumpkin seed, cashew or Brazil nut) with either all-fruit jam or mashed banana
Quinoa cooked with orange juice (instead of water) and dried fruit plus pinch of cinnamon

Snacks/Mini Lunches – Try and have  protein, a little fat and some starchy carbohydrates for increased satiety and nutrients. Mix and match a couple of these, if you have the appetite.

½ wholemeal pitta stuffed with leftover bean chilli or similar
a few tablespoons of tinned lentils mixed with cooked sliced beetroot, some salad leaves an chopped herbs, drizzle of olive oil and balsamic vinegar
apple slices spread with nut butter
plain soy or dairy yogurt* layered with ½ sliced banana, some sliced grapes and topped with sprinkle of unsweetened granola 
celery and carrot sticks with 2 tbsp hummus or other bean dip
boiled egg with two Ryvita crackers or whole grain rice cakes + low-sodium tomato juice
6 pecans + 10 grapes + square dark chocolate
½ melon sliced with blueberries and ¼ stem ginger ball (if you have some) or sprinkled with freshly grated ginger
Small fruit smoothie made with rice milk or almond milk
Pan-roasted seeds sprinkled while still hot with soy sauce and chilli powder
Air-popped popcorn sprinkled with dried herbs and/or spices
Small green salad with alfalfa sprouts, roasted seeds, lemon juice and olive oil
Pomegranate seeds or passionfruit pulp with grapes, yogurt*, toasted nuts
Toast spread with hummus or other bean spread
Freshly pressed green juice (cucumber, broccoli, kale + some tomato juice)
Homemade muffin or scone (about the size of a hockey puck) with all-fruit spread
Vegetarian or fish sushi (homemade, or supermarket) – see my recipe or others
One packet instant miso soup with chopped spring onions and tiny slivers of broccoli and carrot (or whatever you like)
2 tbsps your own mix of seeds/nuts and dried fruit (goji + pecans+ cranberries+ sunflower seeds and pumpkin seeds is nice!)
Snack: 1 small wholemeal tortilla heated in a non-stick fry pan with ‘refried’ beans, salsa, herbs and grated vegetables on top (fold in half to eat); use two tortillas for lunch and sandwich together
1 sheet of nori (a type of dried seaweed used to wrap sushi) spread with leftover rice, a smidge of wasabi or English mustard, cucumber matchsticks and avocado. Roll up like a tortilla and eat!
Small bowl of vegetable and bean soup (or add 2 tbsp cooked beans to vegetable soup)
Small tin brine tuna mixed with chopped pickle, celery or cucumber, diced pepper, dash of mustard and tablespoon low-fat yogurt. Mix together and use to top a green salad or put in a pitta.
1/3 – 1/2 tin chickpeas (rinsed and drained) mixed with chopped tomato, cucumber, parsley or coriander, lemon juice, minced garlic, tsp olive oil and chopped spring onion.  Season.
Pitta chips with bean dip. To make the pitta chips halve the pitta along its ‘seam’ and tear into bite sized pieces. Bake in a moderate oven for 8-10 minutes until browner and getting crisp (they crisp up more when cool). You can brush the unbaked chips with a bit of olive oil for extra calories and flavour. These keep for a few days in an airtight bag or container.
Thin plain omelette rolled around poached salmon mixed with cucumber, dill and low-fat crème fraiche or soy yogurt (fold like a wrap and cut on the diagonal). Of the go? Make this up the night before and wrap tightly in food-safe cling film or foil.
Put leftover roasted vegetables mixed with some tinned beans and pesto into a wrap or pitta, or mix with cooked grains. Squirt of fresh lemon to ‘brighten’ the flavours.

* Yogurt is off-limits for many people on active treatment, but is fine post-treatment.

4 thoughts on “Breakfast and Snack Ideas: easy, nutritious and delicious

  1. Claire says:

    Some great ideas/inspiration here Kellie! It’s so easy to get stuck in a routine with day to day foods.

  2. Emily says:

    Thank you for creating a great website. I was hoping to ask you for some advice. My 81 year old Dad has had a stoma since May. He’s really struggling with diet because hes an old fashioned eater…. meat and veg. I’d love to help him but can’t find any recipes that he will eat. Any ideas?

    1. Hi Emily. Depending on his needs he should be able to eat most anything as listed on this page, but perhaps with meat finely minced is best and smaller but more frequent portion until he gets used to dealing with how the bag works. I have a page in this cancer and nutrition section about easy to chew and swallow ideas which may help. Otherwise I would suggest he ask to be referred to a dietician to get tailored advice. Sorry not to be of more help but legally I’m not allowed to give specific advice. All best to you and your father.

  3. Sonia says:

    Hi Kellie, Thanks for sharing this post. It is a hot topic nowadays. A healthy diet is a important factor for happy healthy life.

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