Ingredients3 tbsp extra virgin olive oil 6 large eggs 1 dash freshly ground pepper 1 dash salt 1 large yellow onion, peeled and chopped 10 plum tomatoes fresh basil 1/4 red pepper slicedDirectionHeat oven to Broil Heat olive oil on medium heat on the stove, in an oven proof or cast iron skillet. Add the onions and cook until translucent, just starting to turn golden in colour, about 6 minutes. Add the tomatoes and cook over low heat until the liquid evaporates, about 40 minutes. Add the peppers about 20 minutes after you add the tomatoes. Whisk the eggs in a bowl until well blended. Season with a little salt and pepper. Add the eggs to the pan and cook over medium heat until the bottom of the eggs is set and the top is starting to set.

[caption id="attachment_11574" align="alignnone" width="2508"] Homemade Healthy Steel Cut Oatmeal with Fruit and Cinnamon[/caption]HEALTH TIP: Use unripe, green bananas for low GI. (Bananas with any brown on the peel are high GI) IngredientsServes 11/2 cup whole oats (non-instant) 3 parts water to one part oats 1 teaspoon seeds (sunflower, sesame or pumpkin seeds) monk fruit sweetener to taste (2 teaspoons max) cinnamon dash of salt (to taste)DirectionsPlace the oats and water in a pot. Bring to the boil and then reduce heat to let it gently simmer, stirring often. Allow the oats to thicken and the oat flakes to soften. Stir in the seeds. Serve into bowl, adding salt, monk fruit and cinnamon according to taste.Optional: Garnish with a few berries, nuts and unripe bananas

[caption id="attachment_11571" align="alignnone" width="1673"] Rye toast with avocado and scrambled eggs[/caption]IngredientsServes 12 eggs ground black pepper 1 slice of rye bread 1 teaspoon of olive oil chilli flakes to tasteOptional: Add sliced avocado DirectionsBeat the eggs together with the pepper. Toast the bread. Heat olive oil in the pan and pour in the beaten eggs. Slowly stir the eggs and remove when cooked. Serve on the rye toast. Garnish with avocado and chilli flakes to taste

[caption id="attachment_11566" align="alignnone" width="1672"] healthy berry smoothie bowl with banana and sesame seed[/caption]HEALTH TIP: Use unripe, green bananas for low GI. (Bananas with any brown on the peel are high GI)Ingredients1 teaspoon seeds (pumpkin, sunflower or sesame seeds) 150 g plain, low-fat yogurt or soya yogurt ½ an unripe banana 1 cup of berries (frozen or fresh) raspberries, blueberries, gooseberries, strawberries, etc.DirectionsBlend all ingredients together until smooth. If it is too thick, thin it with a little water or apple juice. Optional; sprinkle with seeds and fruit to garnish.

Ingredients2 eggs 2 tablespoons low-fat milk/water salt and pepper spring onions diced/regular onions diced tomato, diced optional: green peppers, mushrooms, spinach lean fat-trimmed bacon/lean mince/ham dash of olive oilExtra: Rye bread to toast MethodMix the eggs and low-fat milk/water in a bowl. Add the salt and pepper and whisk for one minute. Add a dash of olive oil to the pan on medium heat and swirl. Pour the egg mixture into the pan. Add the filling ingredients on top of the omelet (spring onions, tomato, bacon/lean mince/ham). Once the omelet seems cooked fold it in half and serve with rye toast.

HEALTH TIP: Make sure there are no raisins or dried cranberries in your breakfast as they are High-GL and shoot your blood sugar up.Ingredients200 ml yoghurt, plain, low-fat 1 handful of nuts/seeds (sunflower, sesame or pumpkin seeds, almonds, walnuts, cashew nuts) honey to taste sliced fresh fruit (apple, ½ banana, strawberries, raspberries, pear, mango, etc.)Directions1. Pour yogurt into bowl. 2. Sprinkle with nuts or seeds. 3. Add fruit and drizzle with honey.

Health Tip:  Flax Seeds are a good source of both soluble and insoluble fiber. They are also very low in carbohydrates, so they are ideal for people who limit their intakes of starches and sugars while following a low carb/low glycemic diet. Studies show that soluble fiber may help lower blood sugar levels by slowing the absorption of glucose through the small intestine, which prevents the rapid insulin spikes that can occur after eating.Ingredients1 unripe banana, sliced 1 cup of greek yogurt 1 handful of ice cubes 1 cup orange juice 100 ml pineapple juice 1 tsp of flax seedsMethodCombine ingredients. (all but flax seeds) Blend until smooth and poor into glass. sprinkle flax seeds on top and enjoy.