Eggs have become widely popular for their high protein, nutrient dense properties, keeping you fuller for longer, whilst assisting in muscle maintenance, repair, and recovery. With the addition of cooled rice as the predominant carbohydrate source, this frittata goes from a part of a meal to a meal on its own, offering a family-friendly 1 pan meal alternative to the likes of an omelette and toast, and let’s face it, the fewer dishes the better…

Throw in some brightly coloured vegetables, this meal is a great way of upping your family’s vitamin and mineral intake early in the day.

Enjoy for breakfast, lunch, or even a post-exercise recovery meal.

As far as waffles go, this gluten free recipe packed with fruit is a healthy alternative. Depending on your choice of gluten free flour (such as almond flour) paired with the cooled cooked rice, eggs, milk, oil, cinnamon, and fruit, this meal may be intermediate to low GI. The great combination of ingredients also means that you don’t really need to rely on many toppings for a great taste and nutritional profile. If gluten isn’t a concern for you swap this out for wholewheat flour.

Enjoy as a breakfast as is or smaller portions for an afternoon family snack.

Loaded with fruit, this smoothie gives us all the summer feels, nutrients, and fibre, and the addition of the cooled cooked rice assists in lowering its Glycaemic Index while adding a smooth texture and bulk to the formulation. As this is a carbohydrate predominant smoothie, this would make for a great pre-exercise meal 2-3 hours prior. This smoothie could also be divided into ice lolly moulds and frozen, making for a great summer snack around the pool for the whole family.

Our days start early and with the rush of getting to all our other obligations our nutrition often takes a back seat. Smoothies are a great way to get a meal in as they’re quick to prepare and can be loaded with nutrient dense ingredients. This smoothie provides a blend of carbohydrates, proteins, and fats, ensuring that we’re giving our bodies the full range of macronutrients to start the day. Cooled rice has the added benefit of a lowered Glycaemic Index (GI), paired with a nut butter, milk, and cinnamon, this meal promotes a slower, more sustained release of energy, keeping one fuller for longer and curbing those hunger cravings we so often get between meals. Dates and bananas add to our fruit tally for the day, while flaxseeds boast a great source of omega-3 fatty acids. This smoothie can be best enjoyed at breakfast, or as a pre-exercise meal (2-3 hours prior).

Let’s face it, we eat with our eyes first, and this delectable looking smoothie doesn’t disappoint. Enjoyed anytime of the day, this smoothie is packed with antioxidant rich berries, while the addition of bananas provide soluble fibre and vitamins and minerals such as potassium. The cooled rice has a lowered GI, paired with the protein from the peanut butter and milk, allows the meal to offer further sustenance. This meal offers a good balance of carbohydrates, protein, and fats to replace a meal.