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

50g oats (use gluten free if preferred)

90ml unsweetened almond milk (or use dairy free milk of your choice)

1 tsp crunchy nut butter of your choice

1 tsp stevia (or use natural sweetener of your choice)

5g cocoa powder

40g fresh blueberries

50g fresh mango slices

60g Greek yoghurt

(use dairy free if preferred)

4g unsweetened coconut flakes

5g mixed seeds

5g flaked almonds

Serves 1

451 calories

19g fat

52g carbs

18g protein

Place the oats and almond milk in a bowl and mix thoroughly.

Refrigerate for 1 hour or more.

Stir in the nut butter, stevia, cocoa powder

Transfer the mixture to a serving bowl and top with the remaining ingredients.

Store any leftovers in an airtight container and refrigerate for up to 1 day

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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