ZESTY BREAKFAST BARS
Zesty breakfast bars
1 medium sized ripebanana
100g oats (use gluten free if preferred)
grated zest of one navel orange plus 15ml fresh orange juice
30g coconut oil or butter, melted
20g sunflower seeds
20g flaxseed
25g flaked almonds
30g almond / cashew butter
20g honey (or use liquid sweetener of your choice)
Makes 9 bars
Per bar:
162 calories
10g fat
14g carbs
4g protein
Mash the banana in a large bowl, until smooth.
Add the remaining ingredients and stir until thoroughly combined.
Line the base of a 15x15cm tin with baking paper. Pour the mixture into the tin and spread out into an even layer, covering the base.
Refrigerate for one hour. Cut into 9 bars.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
STRAWBERRY CREAM BREAKFAST
Strawberry cream breakfast
130g fresh strawberries, hulled
200g firm tofu
10g sunflower seeds
1 tsp vanilla extract
1 tbsp honey (or use natural sweetener of your choice)
juice of 1 large orange
for the topping:
2 strawberries, cut into small pieces
a sprinkle of chia seeds
Serves 2
Per serving:
178 calories
6g fat
23g carbs
8g protein
Place the strawberries, tofu, sunflower seeds, vanilla extract, honey and orange juice in a blender and blend until creamy.
Pour the mixture into two serving bowls. Refrigerate for 1 hour or more, until firm.
Serve topped with strawberries and chia seeds.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
OOZY SPINACH AND CHIVE OMELETTE
Oozy spinach & chive omelette
3 eggs
1 egg white
a small pinch of salt and pepper
1 heaped tsp of fresh chives, finely chopped
40g Greek yoghurt (use dairy free if preferred)
1 tsp ghee or coconut oil
30g fresh spinach, finely chopped
20g Cheddar cheese, grated (or use dairy free cheese of your choice)
Serves 2
Per serving:
198 calories
14g fat
2g carbs
16g protein
Crack the eggs and egg white into a large jug.
Add the salt and pepper, chives and yoghurt and mix thoroughly with a fork.
Melt the ghee / oil in a large frying pan over a medium / high heat.
Pour the egg mixture into the pan and reduce heat to medium. Tilt the pan gently to cover the base evenly with the mixture.
Cook for around 3-4 minutes. When the edges of the omelette start to firm up, sprinkle the spinach and cheese evenly over the omelette.
Cook for 2-3 minutes. Slide a slice under the omelette and fold in half. Continue to cook until the omelette is cooked throughout.
If you prefer you can transfer the omelette to a heatproof tray and finish cooking under a medium grill.
Consume immediately.
NECTARINE AND BERRY BREAKFAST
Creamy nectarine & berry breakfast
50ml unsweetened almond milk (or milk of choice)
30g creamed coconut (use the fat part from a tin of coconut milk)
50g plain yoghurt
(use dairy free if preferred)
60g frozen banana
80g frozen nectarine
for the topping:
60g fresh berries of your choice
3g mixed seeds
3g nuts – e.g. flaked almonds, chopped cashews
Serves 1
271 calories
11g fat
36g carbs
7g protein
Put all of the ingredients in a blender, except for the topping ingredients.
Pulse until creamy.
Layer the mixture into a serving glass, alternating with half of the berries.
Top with remaining berries, plus the seeds and nuts.
Refrigerate until ready to serve.
Refrigerate any leftovers for up to 2 days.
COCOA BERRY GRANOLA
Cocoa berry granola
140g oats (use gluten free if preferred)
15g cocoa powder
140g raspberries or strawberries
20g unsweetened coconut flakes
(or use desiccated coconut)
15g chia seeds
70g coconut oil, melted
1 tsp ground cinnamon
40g almonds, chopped
40g cashews, chopped
30g honey (or use liquid sweetener of your choice)
Makes 8 x 50g servings
Per serving:
246 calories
18g fat
16g carbs
5g protein
Preheat oven to 120 ̊C/250 ̊F.
Line 1 or 2 oven trays with baking paper.
Place the in ingredients in a large bowl and mix well until combined.
Pour the mixture onto the trays and spread in a fine, even layer.
Bake for 30-35 minutes, stirring halfway.
Allow to cool then transfer to an airtight container until ready to use.
Store at room temperature for up to 14 days.
Serving suggestion: Layer the granola with Greek yoghurt and berries.
TURKISH STYLE POACHED EGGS
Turkish style poached eggs
1 tsp ghee or coconut oil
40g white onion, finely chopped
50g plain yoghurt (use dairy free if preferred)
1/2 tsp ground cumin
a pinch of sea salt
a large handful of fresh spinach
3 eggs
1/2 tsp paprika
a pinch of ground black pepper
Serves 1
Per serving:
332 calories
20g fat
11g carbs
27g protein
Preheat oven to 160 ̊C/325 ̊F
Melt the ghee / coconut oil in a frying pan over a medium heat.
Add the onion and sauté for 3-4 minutes, stirring until soft. Transfer to a plate.
Place the yoghurt in a bowl. Add the cumin, salt and cooked onions and stir well.
Transfer the mixture to a 15x15cm ovenproof dish.
Cover the base of the dish evenly with the mixture.
Bake for 15 minutes.
Place a large handful of fresh spinach in a steamer for 3-4 minutes until wilted.
Transfer the spinach to the ovenproof dish, covering the yoghurt mixture in an even layer.
Bring a small saucepan of water to a steady simmer. Crack the eggs into the water, taking care not to break the yolks.
Cook the eggs over a low heat for 3-4 minutes.
Remove from the water with a slotted spoon and transfer them to a plate covered with a piece of kitchen roll.
Transfer the eggs to the ovenproof dish. Sprinkle the paprika and black pepper over the eggs.
Serve.
Consume immediately.
RASPBERRY BREAKFAST BLEND
Raspberry breakfast blend
35g medium oatmeal
150ml recently boiled water
100g fresh raspberries
60g plain yoghurt (use dairy free if preferred)
1 tsp vanilla extract
1 tsp chia seeds
natural sweetener of your choice, to taste
Serves 1
Per serving:
284 calories
8g fat
43g carbs
10g protein
Place the oatmeal in a bowl. Add the boiled water and stir. Leave to stand for 15 minutes, or until the water has been absorbed.
Place all of the ingredients in a blender, except for the sweetener, and blend well until smooth.
Add sufficient sweetener to taste.
Pour into a glass or bowl and sprinkle on a few extra raspberries.
Refrigerate for one hour or overnight.
Refrigerate any leftovers for up to 1 day.
FRUITY CHIA BREAKFAST
Fruity chia breakfast
40g chia seeds
a large pinch of ground ginger
1/2 tsp ground cinnamon
275ml unsweetened almond milk (or use milk of your choice)
2 tsps honey
100g Greek yoghurt (use dairy free if preferred)
1 tsp vanilla extract
1 tsp unsweetened shredded coconut
30g raspberries, mashed
80g fresh pineapple, chopped
for the topping:
30g fresh blueberries
5g cashews, chopped
5g sunflower seeds
Serves 2
255 calories
11g fat
28g carbs
11g protein
Place the chia seeds, nut milk, honey, ginger and cinnamon in a bowl and stir well.
Refrigerate for 1 hour or more. Stir the chia seeds after 30 minutes.
In a separate bowl, mix the yoghurt, coconut and vanilla extract.
When the chia seed mixture has thickened, place a few large spoonfuls into two serving glasses.
Add a layer of raspberries, a layer of pineapple and a layer of yoghurt.
Repeat until all ingredients are used up.
Top with the blueberries, cashews and seeds.
Consume immediately
COCOA FRUIT & NUTS BREAKFAST
BROCOLLI AND MINT OMELETTE
Broccoli & mint omelette
5 eggs
30g grated Cheddar cheese or Parmesan (or use dairy free cheese if preferred)
10 fresh mint leaves, finely chopped
a pinch of sea salt and pepper
a pinch of garlic powder
1 tsp ghee or coconut oil
50g bell pepper (any colour), finely diced
100g Tenderstem broccoli
4 cherry tomatoes, halved
Serves 2
Per serving:
308 calories
20g fat
9g carbs
23g protein
Crack the eggs into a bowl. Add the cheese, mint leaves, salt, pepper and garlic powder and mix well with a fork.
Melt the ghee / oil in a frying pan over a medium heat.
Add the bell pepper and Tenderstem broccoli. Stir and sauté for 4 minutes.
Add the cherry tomatoes. Stir and sauté for 2 minutes.
Add the egg mixture to the pan. Tilt the pan so that the mixture covers the base evenly.
Rearrange the vegetables if required so that they are distributed evenly over the omelette
Cook for 3-4 minutes.
Cover the pan so that the centre of the omelette starts to cook. Cook for 3-4 minutes.
Transfer the omelette to a heatproof pan and finish cooking under a medium grill.
Serve.
Store any leftovers in an airtight container and refrigerate for up to 2 days
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