Getting enough? This is how...

This recipe is perfect to start the day with. Whether you are a sport's athlete, recreational athlete or someone looking for a breakfast containing many nutrients, this recipe is for you. It's quick and easy and will keep you going!

YOGHURT POWER BREAKFAST

500 ml strawberry yoghurt
100 ml raw oats, with a tsp of lemon juice
1 orange, sliced in segments
1 apple, grated
1 banana, sliced
Any other fresh fruit e.g. strawberries, grapes, kiwi
2 Tbl chopped nuts
2 Tbl raisins

Mix yoghurt and oats and allow to stand while fruit is being sliced.  Add all the fruit to the yoghurt. Serve cold. Honey can be added if needed.

ICED-FRUIT SMOOTHIE

1 medium Banana, frozen
125 ml Frozen mixed berries
2 Tbl Peanut butter
125 ml Vanilla yoghurt
Approx. 90 ml Milk

Blend banana and berries to a pulp
Add peanut butter and yoghurt, blend.
Add milk to meet desired consistency

ICED-COFFEE

2 tsp Dry instant coffee - Regular or Decaf
1 tsp Sugar
2 Tbl Warm water
250ml  Milk 
40 ml crushed ice
1 tsp Vanilla or chocolate syrup (Optional)

Add the warm water to coffee and sugar, stir to dissolve dry ingredients.
In a 300 ml glass, add coffee mixture and milk. Mix well. Top with crushed ice. Allow to stand for a minute to get iced-cold.
Top with optional flavouring if you wish

Dairy nutrition tables

The nutritional tables list the nutritional values for dairy products and are a compilation of the latest scientific data. They give the nutrient content of certain dairy products, which are useful for health professional diet planning.  

The following Nutritional tables are available:

Table 1 : Milk 

• Full-cream milk: Fresh, UHT, Sterilised, Milk powder – reconstituted, Commercial flavoured
• Low-fat milk: Fresh, UHT, Milk powder – reconstituted, Commercial
• Skimmed milk: Fresh, UHT, Milk powder – reconstituted, Commercial flavoured

Table 2 : Other milk products

• Evaporated milk (full)
• Evaporated milk (lite)
• Condensed milk sweetened
• Whey powder

Table 3 : Yoghurt, buttermilk and maas:

• Plain yoghurt, low-fat
• Fruit yoghurt, low-fat
• Fruit yoghurt, fat-free
• Drinking yoghurt
• Buttermilk
• Maas

Table 4 : Cheese

• Cottage cheese (full-fat)
• Cottage cheese (fat-free)
• Cream cheese
• Ricotta cheese
• Cheddar cheese
• Gouda cheese
• Mozzarella cheese
• Full-fat processed cheese
• Medium fat processed cheese spread
• Feta
• Brie
• Camembert
• Blue cheese

Table 5 : Butter and cream

• Butter, salted
• Butter, unsalted
• Fresh cream
• Sour cream cultured

Related Downloads

Table 1 Nutrient composition of South African milk (PDF)

Table 2 Nutritient composition of yoghurt, maas, buttermilk (PDF)

Table 3 Nutrient composition of Cheese (PDF)

Table 4  Nutrient composition of Butter and Cream (PDF)