My 5 favourite breakfasts

With school’s back and a weather change, this is a great time of year to re-think your breakfast routine.

If you ever struggle to know what’s good to eat for breakfast, both for taste and health, these are my five favourites.

I vary according to what I feel like and if I’m on my Low GL, as outlined in The Low GL Diet Bible or Hybrid Diet. Each recipe is rated for its GLs (Glycemic Load) and FUs (fat units).

If you too are following the Hybrid Diet and you’re in a low GL phase, all these recipes are suitable, with a 10GL allowance for breakfast. In the very low carb high fat phase you want a maximum of 15 GLs a day, or 5 for breakfast, and ideally 3 FUs. These are all suitable in either phase.

Coconut yoghurt, chia seeds, pecans and blueberries

This tasty combo provides protein, good fats and antioxidants.
It’s good for breakfast or a snack. Serves 1.

100g (3.oz) coconut yoghurt
1 tbsp chia seeds
1 tbsp of pecans or walnuts
Handful of berries
2 FUs, 1.5 GLs

Coconut yogurt

Scrambled Eggs with smoked salmon and avocado

Easy to put together on a busy morning, this filling breakfast is
low GL but full of fats to fuel the brain. Serves 1.

2 eggs
Butter or olive oil
1 slice smoked salmon
Half a sliced avocado
1 rough oatcake

Whisk the eggs, season and scramble over a medium heat with
the butter and oil. Serve with the remaining ingredients.
2 FUs, 2 GLs

smoked salmon

Get Up & Go with CarboSlow®, Low Carb Milk and Berries

1 tbsp Get Up & Go with CarboSlow®
2 cups (480ml/1 pint) unsweetened soya or almond milk, or full fat cow’s milk
Handful of blueberries, strawberries or raspberries

Here, Carboslow made from glucomannan, derived from Konjac Root, works in synergy with the popular multivitamin and mineral breakfast powder – Get Up and Go. This new version, combining the two, was developed specifically for those following the Hybrid Diet, and has a fantastically low 4GL, but can be used by anyone whether they follow the diet or not. Once mixed with berries and no or low carb milk it provides a healthy, nutritious and filling start to the day.

Blitz all of the ingredients in a blender.
Notes: Add a teaspoon of chia seeds for extra protein, omega-3s and fibre. Make the shake watery, not too thick, and consume immediately after making. The glucomannan in CarboSlow® absorbs liquid rapidly, and ideally this should happen inside you, as it will keep you feeling full for longer.
6 GLs, 0FUs

G&G mxed

Get Up & Go with Carboslow is available from HOLFORDirect.

Cinnamon Blueberry oat pancakes

This recipe uses ground oats instead of refined wheat flour to make these pancakes easier to digest as oats do not contain gliadin, the type of gluten that is particularly hard to digest and found in wheat. Plus this is of course rich in the valuable vitamins, minerals and fibre found in whole grains. I often eat with blueberries or strawberries. Have two pancakes when you’re in the Low GL phase.

25g (1oz) whole oat flakes, finely blended to form a flour (using a food processor)
1/2 tsp cinnamon (taste the batter before cooking if you like, to get your preferred level of cinnamon)
1 free range or organic egg
70ml (2.5fl.oz) milk or non dairy low carb milk – eg almond
Coconut oil for frying

  1. Mix the oat flour and cinnamon in a bowl.
  2. Lightly beat the egg and milk together then stir into the dried ingredients to form a runny mixture. The mixture may thicken up if left for a while but you can loosen it by adding a little more milk.
  3. Heat a teaspoon of oil in a large frying pan. Fry for a minute or so on each side, or until firm and golden brown. Serve with blueberries, a spoon of coconut yoghurt and a dash of agave syrup or xylitol if you need it.
    1 FU, 3 GLs

Blueberry pancakes


This is a great morning kickstart, free from carbs, rich in ketone-friendly fats and both tasty and filling. It’s good hot and, by adding ice into the blender, also works as an iced latté.

1 cup (240ml/½ pint) low carb almond milk (unsweetened)
½ cup (120ml/¼ pint) filtered coffee or run through (less caffeine, more antioxidants)
1 heaped tbsp almond butter or peanut butter (almond has half the carbs)
1 tbsp C8 oil with carnitine (Ketofast)
1 rounded tsp cacao powder
½ tsp cinnamon (good for blood sugar)
1. Blend all ingredients in a blender.

Note: Leave out the coffee for caffeine free, or use decaf and add more almond milk and a cup of ice cubes for an iced version.
3 FUs, 3 GLs

Hybrid Latte

Further Information

Both Ketofast and Get Up and Go with Carboslow are available from HOLFORDirect.