Sweet Protein Omelette with Apple & Cinnamon – Low GI & Nut-Free
Categories: Low GI, No Nuts, Protein Breakfast, Focus, Sweet
Estimated reading time: 2 min
Preparation time: 10 min
Start your morning with a naturally sweet twist on a classic omelette. With protein-rich eggs, warming cinnamon, and fruit for fiber and flavor, this breakfast supports focus, energy, and blood sugar stability – without added sugar or nuts.
Ingredients (1 portion):
• 2 eggs
• 1 tbsp plain Greek yogurt or quark
• ½ small apple, thinly sliced or grated
• ½ tsp ground cinnamon
• ½ tsp vanilla extract (optional)
• Pinch of salt
• Optional toppings: coconut yogurt, sunflower seeds, a sprinkle of oats, or stewed pear
Instructions:
In a bowl, whisk together eggs, yogurt, cinnamon, vanilla, and salt until light and frothy.
Heat a non-stick pan over medium heat.
Pour in the egg mixture and cook for 1–2 minutes.
Add apple slices on top, cover with a lid, and cook for another 2–3 minutes until set.
Fold gently and serve warm with toppings of your choice.
✔️You can also bake this mixture in a small oven dish for a fluffier, soufflé-like result.
✔️ This sweet omelette works well as a post-workout breakfast too, thanks to its high protein content and slow-digesting carbs.
✔️Alternative Low-GI Fruits: stewed rhubarb, pear, berries, kiwi, peach or nectarine, slightly green banana
✔️For extra fiber and balance, top with a spoonful of chia or sunflower seeds.
Low GI Veggie Wraps with Hummus (No Bread!)
Category: Low GI, Brain Food, Lunch Ideas, ADHD-Friendly, Gluten-Free
Estimated prep time: 15 min
Portion: 2–3 wraps
Fresh, crunchy, and packed with nutrients for calm energy and better focus. Supports attention, satiety, and stable mood — great for kids and adults who need better concentration and stable energy release through the day.
Ingredients:
1 cucumber or zucchini (sliced lengthwise with a peeler or mandolin)
½ avocado, mashed
3 tbsp hummus (plain or with herbs)
½ grated carrot
1 handful baby spinach or lamb’s lettuce
1 boiled egg, sliced (optional for protein boost)
Pinch of salt, cumin, or lemon zest
Instructions:
Lay cucumber or zucchini slices flat to form the “wrap” base.
Spread hummus and avocado.
Add carrot, spinach, and egg slices.
Gently roll or fold and secure with a toothpick. Serve cold.
Why it works:
Low in refined carbs, rich in fibre and protein — this wrap supports balanced blood sugar and brain function. Ideal for lunchboxes or light summer dinners.
Tips: Add turkey or smoked salmon for an adult version.
Creamy Oatmeal with Apple & Yogurt – Low GI & Nut-Free
Category: Breakfast, Low GI, No Nuts, Focus, Energy
Estimated reading time: 2 min
Preparation time: 10 min
Categories: Low GI, No Nuts, Focus, Energy, Breakfast
Estimated reading time: 2 min
Start your day with this smooth and naturally sweet oatmeal. Made with rolled oats, grated apple, and a dollop of Greek yogurt, it’s perfect for slow energy release, satiety, and sharp morning focus – ideal for sweet breakfast lovers & without any nuts.
Ingredients (1 portion):
• 40g rolled oats
• 120ml oat or rice milk (unsweetened)
• 1 small apple, grated
• 2 tbsp plain Greek yogurt (or coconut yogurt)
• 1 tsp chia seeds
• ½ tsp ground cinnamon
• Optional: 1 tsp maple syrup or a few drops of stevia
• Optional toppings: pumpkin seeds, sunflower seeds, coconut flakes
Instructions:
Combine oats, milk, grated apple, and cinnamon in a small pan.
Simmer over low heat for 5–7 minutes, stirring occasionally.
Remove from heat, stir in chia seeds, and serve warm.
Top with yogurt and any optional toppings.
✔️Use stewed apple or pear instead of grated for an even gentler GI profile.
✔️Rolled oats are low GI only when minimally processed (not instant). Choose "steel-cut" or "traditional" oats for best results.
✔️Chia seeds are great for satiety and blood sugar balance — a spoonful goes a long way!
Brain-Boosting Buddha Bowl – Low GI & Meal Prep Friendly
Categories: Low GI, Lunch, Meal Prep, Focus, Brain Food, Protein
Estimated reading time: 2 min
Preparation time: 20 min
This balanced bowl is perfect for days when you need to stay sharp and fuelled. Packed with fiber, plant protein, slow-releasing carbs, and essential nutrients for brain function like omega-3s, iron, magnesium, and choline — it’s your go-to lunch for performance and focus. You can prepare it with almost any ingredients you love. Have fun experimenting and create endless combinations of your perfect bowl.
Ingredients:
• ½ cup cooked quinoa, brown or red rice or buckwheat, for gluten-free option
• ½ cup of cherry tomatoes
• ½ cup steamed broccoli or spinach
• ⅓ cup cooked lentils or chickpeas
• ½ avocado, sliced
• 2 tbsp red cabbage ( use fermented if you like)
• 1 boiled egg or ½ cup firm tofu, or slices of grilled chicken (for protein)
• 1 tbsp olive oil or flaxseed oil
• 1 tsp lemon juice or apple cider vinegar
• Optional: sprinkle of pumpkin or sunflower seeds
Instructions:
Cook quinoa, egg, chicken and vegetables in advance, or use leftovers.
Assemble all ingredients in a bowl or lunch box: grain, legumes, vegetables, and protein.
Drizzle with oil and lemon juice or vinegar just before serving.
Top with avocado and seeds.
✔️ Store ingredients separately in the fridge and assemble just before eating to keep textures fresh.
✔️Use fermented cabbage or other fermented vegs – they’re perfect for supporting the health of your microbiota and overall gut well-being.
✔️Perfect option to use leftovers or preparing in advance for busy days.
✔️You can prepare it in advance and store in the fridge for the next day.
✔️Brain Boost Reminder:
This bowl is full of focus-friendly nutrients:
Quinoa & lentils = complex carbs + iron
Egg/tofu = choline + protein ( always use organic, GMO free tofu)
Avocado & seeds = omega-3 precursors & magnesium
Leafy greens = folate + antioxidants
Lentil & Roasted Veggie Power Bowl
Categories: Low GI, Plant-Based, Focus, Healthy Fats, Meal Prep
Estimated reading time: 2 min
Preparation time: ~35 min (10 min prep + 25 min roasting)
Start your day with a balanced, slow-releasing lunch that supports focus, energy, and satiety. This colorful veggie bowl is loaded with plant protein, fiber, and healthy fats — perfect for meal prep or an energizing midday break.
Recipe
Ingredients (2 servings):
• 1 cup cooked green or brown lentils
• 1 small sweet potato, cubed
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 handful arugula or spinach
• 2 tbsp olive oil
• Salt, pepper, paprika
For the tahini dressing:
• 2 tbsp tahini
• Juice of ½ lemon
• 1 tbsp water (adjust texture)
• 1 garlic clove (optional)
Instructions:
Preheat oven to 200°C (400°F). Toss sweet potato, zucchini, and bell pepper with olive oil, salt, and paprika. Roast for 25 min.
In a small bowl, whisk tahini, lemon juice, water, and garlic.
In two bowls, layer lentils, greens, and roasted vegetables.
Drizzle with tahini dressing and enjoy warm or cold.
Tips:
✔ Add avocado slices for extra good fats
✔ Store veggies and lentils separately for 3 days in the fridge
✔ Great for lunchboxes and prep - meals option
Photo by Gilberto Olimpio on Unsplash
Energizing Buckwheat Porridge – Gluten-Free & Low GI
Categories: Low GI, Gluten-Free, Plant-Based, Focus, Meal Prep
Estimated reading time: 2 min
Start your morning with a bowl of warm, slow-releasing energy. This buckwheat porridge is packed with fiber, magnesium, and plant-based protein – perfect for staying focused and fueled all morning.
Recipe:
Ingredients (1 portion):
3 tbsp buckwheat groats (soaked overnight)
150 ml almond milk (or any other milk)
1 tsp chia seeds or any chopped nuts you like
1 tbsp ground flaxseed
½ banana, mashed
Cinnamon, to taste
Optional toppings: berries, nut butter, seeds
Instructions:
Rinse the soaked buckwheat and place in a small pot with almond milk.
Add mashed banana, cinnamon, chia, and flaxseed.
Simmer gently for 10 min, stirring regularly.
Serve warm with your favorite toppings.
Tips:
✔️ Can be prepped the night before and reheated
✔️ Boost with any fruit, seeds or nuts you like
✔️ Great for digestion and mental clarity
Coconut chia pudding topped with berries – low-GI and high fiber
Category: Breakfast, Meal Prep, Low-GI, Focus
Reading time: 2 min
Recipe:
This creamy, no-cook chia pudding is perfect for busy mornings. Low in carbs and rich in fiber, it helps stabilize energy and focus throughout the day. Can be easily prepared ahead and refrigerated for 2-3 days.
Ingredients (for 2 servings):
4 tbsp chia seeds
200 ml coconut milk (or unsweetened almond milk)
½ tsp vanilla
A pinch of cinnamon
A handful of berries (optional)
Almonds or shredded coconut to top
Instructions:
Mix chia seeds, milk, vanilla, and cinnamon in a jar.
Stir well and refrigerate for at least 3 hours or overnight.
In the morning, top with berries and almonds or coconut flakes.
Focus boost: Healthy fats, fiber, and stable glucose = better mental clarity and fewer crashes.
Book your nutrition consultation via OneDoc
Visit my website: magdalenabona.com
Greek Yogurt Breakfast Bowl
Categories: High Protein, Low Sugar, Focus, Gut Health, Meal Prep
Estimated reading time: 2 min
This creamy Greek yogurt bowl is a nutritionist-approved way to start your day: high in protein, low in sugar, and packed with fiber-rich toppings to fuel your brain and keep your digestion happy. You can add or swap with any fruit you like.
Recipe:
Ingredients (1 bowl):
150–200 g plain Greek yogurt (2–5% fat)
1 tbsp ground flaxseed or chia seeds
A few slices of apple or banana (optional: low GI fruits like berries)
1 tsp nut butter (almond, peanut, etc.)
1 tsp raw seeds (pumpkin, sunflower, hemp)
Cinnamon to taste
Instructions:
Place Greek yogurt in a bowl.
Stir in flaxseed or chia and cinnamon.
Add fruits and drizzle with nut butter.
Sprinkle seeds on top and enjoy immediately.
Tips:
✔️ Choose higher fat content yogurt for better satiety
✔️ Add protein powder for post-workout recovery
✔️ Optional: drizzle a touch of honey or coconut sugar if not sensitive to sugar
Photo by Felicia Buitenwerf on Unsplash
Tofu Veggie Scramble
Category: Low GI, Focus, Plant-Based, No Sugar, Protein Breakfast, Meal Prep
Estimated reading time: 2 min
Warm, protein-packed & great for focus
Ingredients (1–2 servings):
200g firm tofu (use only organic one)
1/2 tsp turmeric
1 tbsp olive oil
1/4 red onion, chopped ( use chives or any other herbs you choose)
1/2 cup mushrooms, sliced
1 cup spinach
Salt, pepper, cumin to taste
Instructions:
Crumble tofu with a fork and season with turmeric, salt, and pepper.
In a pan, heat olive oil and sauté onions and mushrooms until soft.
Add tofu and stir-fry for 3–4 minutes.
Add spinach and cook until wilted.
Serve warm, with avocado slices or tahini drizzle. For spice you can add some chili peppers
✅ Meal prep friendly
✅ Boosts focus & stable energy
Tags/Categories: Low GI, Focus, Plant-Based, No Sugar, Protein Breakfast, Meal Prep
Estimated reading time: 2 min
Brain-Boosting Egg Muffins (Low-GI Breakfast)
Category: Breakfast, Low-GI, No Carb, Focus, Meal Prep
Estimated reading time: 2 min
Looking for a quick, no-carb breakfast that supports focus and steady energy levels throughout the morning? These egg muffins are protein-rich, portable, and perfect for meal prep. You will love how easy, versatile and delicious they are!
Inredients (for 6 muffins)
4 large eggs
1/4 cup unsweetened plant milk or cream (optional)
1/2 cup chopped spinach or kale
1/4 cup diced red bell pepper
1/4 cup chopped onion
1/4 cup grated cheese (optional)
Salt and pepper to taste
Herbs: parsley, chives, oregano (optional)
Instructions
Preheat oven to 180°C (350°F).
Grease a muffin tin or use silicone muffin cups.
In a bowl, whisk eggs and milk/cream.
Stir in chopped veggies, cheese (if using), herbs, salt, and pepper.
Pour the mixture into the muffin cups (fill about 3/4).
Bake for 18–20 minutes, or until firm and golden.
Let cool and store in the fridge for up to 4 days.
Extra Tips
Use silicone muffin molds for easy cleanup and non-stick results.
Add leftover veggies like zucchini, broccoli, or mushrooms for variety.
Make in bulk on Sunday and store in the fridge — they reheat well.
Freeze in portions and defrost overnight in the fridge.
Make them with absolutely any topping you like( dried tomatoes, olives, ham, chicken, smoked salmon, anchovies, any veg, or cheese etc).
Why it’s great for focus
Eggs are rich in choline, which supports brain health and memory. Combined with colorful vegetables and no refined carbs, this breakfast keeps your blood sugar stable — crucial for concentration and productivity.
Need personalized breakfast ideas for your brain and focus?
Book your nutrition consultation via OneDoc
Visit my website: magdalenabona.com
Wild Garlic: Nature’s Spring Detox
Wild Garlic: delicious Nature’s Spring Detox
By Magdalena Bona, Nutritionist in Nyon, Geneva & La Cote Region
As the days get longer and nature awakens, so does the arrival of one of spring’s most aromatic and underrated plants: wild garlic (also known as ail des ours in French). With its fresh, garlicky fragrance and delicate green leaves, wild garlic is more than just a seasonal culinary treat — it's a nutritional powerhouse with a long history of traditional use.
Nutritional Benefits of Wild Garlic
Wild garlic is rich in vitamins, minerals, and natural compounds that support overall wellbeing. Just a handful of leaves offers:
Vitamin C – to strengthen immunity and support skin health
Iron – essential for energy and oxygen transport
Antioxidants – which protect cells from oxidative stress
Sulfur compounds – known for their antibacterial, anti-inflammatory, and detoxifying effects
These properties make wild garlic a gentle spring detox ally, helping to awaken digestion and re-balance the body after winter.
How to Use It
Wild garlic is wonderfully versatile. You can enjoy it:
In a smooth, warm or cold soup
Blended into a flavorful pesto
Dried and mixed with sea salt to make wild garlic salt – a great way to preserve it
Chopped and sprinkled over any dish or salad
Foraging Tips
If you're gathering it fresh:
Make sure you can confidently identify wild garlic (it has a very distinctive smell and delicate leaves)
Avoid harvesting from polluted or protected areas
Always wash leaves thoroughly before use
Final Thought
Incorporating wild, seasonal foods is one of the simplest and most enjoyable ways to connect with nature, boost your health, and vary your diet with nutrient-rich ingredients. Wild garlic is a beautiful reminder that health-supportive food can be both delicious and deeply rooted in the rhythms of nature.
👉 Download my free wild garlic recipe cards here
(Add this as a link to your recipe download page or file)
Bon appétit & happy spring!
Magdalena