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This is a Phase1 suggested breakfast

Phase One (Monday-Tuesday): Lots of carbs and fruits

yields 2 toasts – serves 2
Prep Time: 2 minutes
Cook Time: 10 minutes
Total Time: 12 minutes


We all live in a frenetic world and often this is an excuse to skip breakfast. We all know that’s a no-no, especially when dieting, still the idea of early morning cooking puts most people off their meal plan; to top it all I am an early bird <grin> and as FMD calls for something in your stomach within 30 minutes of waking, you see that I HAD to come up with solutions.


  • 2 slices sprouted-grain bread, toasted
  • 1 medium apple
  • 2 small kiwi
  • ½ cup frozen blackberries
  • 2 tsp xylitol
  • ⅓ cup water


Peel and core the apple and kiwis,transfer to a pan and sauté with water, until tender (the kiwi will have lost its green colour), about 5 minutes.

Add the frozen blackberries and let it go for five more minutes. Meanwhile toast two slices of sprouted-grain bread.



Transfer to a plate, spoon the softened fruits and any syrup that collects in the pan over the toast; sprinkle one tsp of  xylitol on each toast and serve.

PS: as you cannot have coffee on FMD, I have brewed Rooibos tea for breakfast