By Amy Hopkins
Want to mix up your morning porridge while still getting enough fibre, protein and B-vitamins? “These cereals are all a great source of soluble and insoluble fibre and B-vitamins – and are lower in both sodium and added sugar with very little unhealthy fat. They are not overly heavy in kilojoules and will provide nutritious energy to kick-start your day,” says dietician Celeste Naudé.
All of these cereals are vegan and can be served with milk, nut milk, yoghurt for extra protein and calcium, or simple serve the oats and porridge with water. All cereals available online at WellnessWarehouse.co.za
If you want low-carb, grain-free:
All About Health The Nutty Professor Low Carb Granola
This granola is a grain-free and is made using almonds, macadamia nuts, pecan nuts, pumpkin seeds, sunflower seeds, goji berries and coconut flakes. This makes the product a low-carb alternative to most standard granolas. You can also use it to sprinkle over porridge or oats for added nutrients.
Per 100g: 2 204kJ, 14 Protein (g), 16 Carbs (g), 49 Total fat (g), 15 Saturated fat (g), 9 Fibre (g).
If you want low-fat, low-sodium and nut-free:
Rude Health Bircher Soft & Fruity
Want a nut-free muesli? This Bircher is the way to go! It’s also wheat-free and contains no added sugar, but has a lovely kick of sweetness thanks to the apple, raisins and banana.
Per 100g: 1 546kJ, 13.2 Protein (g), 60.8 Carbs (g), 8.2 Sugar (g), 6 Total fat (g), 1.1 Saturated fat (g), 10.1 Fibre (g), 0.1 Sodium (mg).
If you want high-protein:
Health Connection Wholefoods Gluten Free Flax & Coconut Porridge
A classic smooth porridge texture with an a nutty taste, it absorbs liquid super-quickly, so stir well and mix in lots of fruit, nuts and seeds. High in omega-3 and protein but contains no added sugar. Mix 1/4 cup porridge with 3/4 cup hot water or milk or add a couple scoops to your morning smoothie.
Per 100g: 1 736kJ, 24.5 Protein (g), 8 Carbs (g), 8.2 Sugar (g), 24.3 Total fat (g), 10.7 Saturated fat (g), 28 Fibre (g), 169 Sodium (mg).
If you want gluten-free oats:
Organic Rolled Oat Flakes
Oats are great at lowering your bad cholesterol and help keep you fuller for longer thank to the high fibre. These organic oats are gluten-free and have a slightly nutty flavour and are delicious served with hot milk or soaked overnight in rooibos tea. They are also rich in a variety of minerals such as manganese, selenium, phosphorus, magnesium and zinc. Try them with apples and cinnamon for a classic heart-healthy start to the day.
Per 100g: 1 626kJ, 16.9 Protein (g), 66 Carbs (g), 6.9 Fat (g), 10.6 Fibre (g), 4 Sodium (mg).
Looking for more? Here are four quick protein-powered meals that take eggs way beyond breakfast.