Breakfast Recipes.
Probably the most under-rated meal of the day. I know, I know ……………..you just aren’t hungry when you wake up, you don’t have time in the morning as you rush off to work or gym, you survive on coffee and more coffee until lunchtime, or miss breakfast as a ‘fasting’ strategy, we have all been there!
The reality is breakfast provides our body with the nutrients to fuel our day and let’s face it most of our busy days require fuelling! Would you intentionally send your children off to school without breakfast, probably not! So why do that to yourself?
I have shared some of my favourite breakfast recipes from Taste which is a great recipe site if you need inspiration and yes one even has sneaky vegetables to kick off our commitment to having a minimum of 5 vegetable serves per day. I am not a kitchen whiz so tend to pick recipes that are predominantly whole foods, nutritious, delicious and most importantly easy to prepare and have ingredients I don’t have to google and are readily available in mainstream grocery shops.
If you want to read some simple and user-friendly nutrition information, I recommend you look up the Australian Guide to Healthy Eating, and the Healthy Eating for Adults which clearly outlines the recommended servings of the five food groups. This is a great base to start your nutritional journey with and one I use with my nutrition clients regularly. They are evidence-based guidelines endorsed and published by the Australian Government www.eatforhealth.gov.au. I also regularly refer my complex nutrition clients to accredited practising dieticians and work collaboratively with them to support specific meal plans they design.
I hope you enjoy the breakfast recipes I will be working my way through morning tea, lunch, afternoon snacks, dinner and desserts over the next few months.
Enjoy
Judi 😊
1 — Healthy Breakfast Bowl
Ingredients
125gms or 1 1/3 cup Rolled Oats
2 tbsp Chia Seeds
2 tbsp Pepitas
1 tsp ground cinnamon
1 tsp vanilla bean paste
1 ½ tbsp nut butter (I use almond)
1 tbsp pure maple syrup
500 mls (2 cups) natural or coconut yogurt
120g fresh raspberries or frozen raspberries
Method
Combine the oats, chia seeds, pepitas, cinnamon, vanilla nut butter, maple syrup and almond milk in large bowl.
Divide the oat mixture among 4 jars or bowls. Top each with one quarter of the yogurt and berries
Cover and store in the fridge overnight
2 — Super Green Smoothie Bowl
Ingredients
2 Peeled and sliced frozen bananas
2 kiwifruit, peeled, sliced, plus ½ kiwifruit, extra to serve
60 grams (or large handful) of spinach
20 gms of chopped kale leaves
1 tbsp almond butter
1 tbsp chia seeds, plus ½ tablespoon extra to serve
500 mls (2 cups) Almond or alternative unsweetened nut milk
1 tbsp unsweetened coconut flakes
1 tbsp muesli of your choice (unsweetened minimal processing)
Handful of mixed berries
Ingredients
Place banana, kiwifruit, spinach, kale, almond butter, chia seeds and almond milk in a large blender and blend until thick and well combined.
Divide between 2 serving bowls, Slice the extra kiwifruit. Tope the smoothie bowls with sliced kiwifruit, coconut, muesli, berries and extra chia seeds.
3 — Sweet Potato and Egg Hash
Ingredients
1 tbsp extra virgin olive oil
1 red onion, finely chopped
600 gms sweet potato, peeled, cut into 15 cm pieces
1 red capsicum, deseeded, finely chopped
2 garlic cloves, crushed
2 zucchini, cut into 1 cm pieces
4 free-range eggs
¼ cup fresh basil leaves
Pinch of dried chilli flakes (optional)
Method
Heat the oil in a large non-stick frying pan over medium-high heat. Cook the onion, stirring often for 3-4 minutes or until golden. Add the sweet potato, capsicum and garlic. Cook, stirring occasionally, for 10 minutes or until golden. Add the zucchini and cover pan. Cook for 5 minutes or until the vegetables are tender.
Make 4 indents into the vegetable mixture and crack an egg into each indent. Cover plan and cook until the eggs are cooked to your liking. Serve sprinkled with basil and chilli flakes if using.
Recipes inspired by Taste.
