Low-GL Breakfast: Mushroom and tomato frittata

Slow cooked omelette - breakfast
Add a raw veg salad - and you have a main meal.

serves 2

1 tablespoon olive oil
75g brown mushrooms, sliced
4 eggs
2 tablespoons live natural yoghurt
freshly ground black pepper
1-2 tablespoons chopped parsley
2 medium tomatoes, chopped


Heat the olive oil in an omelette pan, add the mushrooms and soften over a gentle heat.
Break the eggs into a bowl, beat them slightly and add the yoghurt, black pepper, and chopped parsley. mix well, stir in the chopped tomatoes.

Pour the mixture over the mushrooms in the pan, spreading the filling evenly over the base. Cook over a gentle heat until the bottom of the omelette is firm.
To cook the top you can either slide the whole pan under a hot grill for a couple of minutes or slide the frittata on to a plate, invert and place back into the pan.

Divide the frittata in two and serve with rye or wholemeal bread.

Low-GL Breakfast: Millet Porridge

serves 2

75g millet flakes (or barley flakes or buckwheat flakes)
300 ml water
4 tablespoons live natural yoghurt
1 large crunchy apple, cored but not peeled, and sliced or grated
2 tablespoons pumpkin seeds

Place the millet flakes and water in a small saucepan, mix together and bring to boiling point.
Quickly reduce to a simmer and cook the mixture gently for 5-10 minutes until all the water is absorbed and a soft porridge results.

Stir in the yoghurt to make a creamy porridge, then divide between two bowls.
Top each with the apple and the pumpkin seeds and serve immediately.

Low-GL Breakfast: Red and green scramble

serves 2

1 tablespoon olive oil
2 tomatoes roughly chopped
4 eggs lightly beaten
2 tablespoons chopped fresh parsley
freshly ground black pepper
2 slices rye bread  toasted and thinly spread with butter

Heat the oil in an omelette pan
Add the tomatoes and cook for 2 minutes until softened, remove them ans set them aside on a plate
Pour the eggs into the same pan and stir until soft curds form.
Fold in the softened tomatoes, chopped parsley and some black pepper.
Serve over the buttered toast.

Low-GL Breakfast:Crunchy yoghurt

Ideas for morning


serves 2

300ml live natural yoghurt
2 tablespoons jumbo oats, toasted
4 tablespoons mixed seeds (pumpkin, sesame, sunflower, poppy)
2 tablespoons soft fruit - blueberries, raspberries, blackberries

divide the ingredients between 2 bowls, putting the yoghurt in first and the soft fruit last, on top.

toasted oats: spread them thinly on a baking tray, put them at the top of a preheated moderate over (a80C/gas mark 4) for about 8 minutes until browned.
You could toast more once and keep them in airtight container for 2 weeks

looks good, huh?

But is it enough for morning?

(recipe: Ian Marber)