Bright Breakfasts

BreakfastRecipes_BananaBerryProteinSmoothie

If you are not a breakfast person or too busy in the morning, a smoothie is the perfect solution. This gluten and dairy free, protein rich smoothie will keep you going til your morning tea snack.

Nutrient Details
Serves 1
Calories Per Serve: 250 with Coconut Water
(Approximately 300 with Other Milk Choices)

Ingredients:
½ banana (frozen or fresh)
1 cup frozen berries
250ml coconut water (or rice, oat, almond, soy, cows milk)
2 tablespoons rice or pea protein powder

Method:

  • Blend all ingredients together with ice in a blender.

Notes:

  • 2 teaspoons of cacao powder can be added for a rich chocolate flavour.
  • 2 teaspoons psyllium husks can be added to increase the fibre content and keep you feeling full for longer.
BreakfastRecipes_ScrambledEggs

Eggs are a wonderful source of protein and can keep you feeling full all morning. Combine with loads of non-starchy sides and you have a breakfast any restaurant would be proud to serve up on their breakfast menu, without the calories.

Nutrient Details
Serves 2
Calories Per Serve: 230

Ingredients:
4 whole eggs
4 egg whites (Simply Egg Whites 2 tablespoons = 1 egg white)
¼ cup herbs (parsley, chives), chopped
2 slices wholemeal or gluten free toast (gf)
2 tablespoons cottage cheese or avocado (df)
Salt and pepper to taste

Method:

  • Combine eggs, salt, pepper and herbs in a bowl.
  • Whisk until well combined.
  • Pour into non stick pan with spray oil and cook over a low heat.
  • Stir gently until eggs start to set and become creamy.
  • Serve on toast with cottage cheese or avocado.

Serve with any of the following options:

  • 1 large vine ripened tomato halved and placed under grill.
  • 2 cups wilted baby spinach.
  • 2 cups mushrooms sautéed in chicken stock.

In a hurry?

  • Simply Egg Whites are found in the egg section of the supermarket and are great to keep on hand to reduce the calories of any egg dish.
BreakfastRecipes_PorridgeMixedBerries

Oats are the ultimate super food. They are cheap, convenient and full of fibre to keep you feeling full all morning. You can use plain quick oats if you are in a hurry in the mornings. They are just cut finer for quicker cooking.

Nutrient Details
Serves 1
Calories Per Serve: 290

Ingredients:
½ cup raw oats
1 cup water
½ cup frozen berries
¼ cup milk (cows, rice, oat, almond, soy)
1 teaspoon cinnamon or nutmeg

Method:

  • Place the oats and water in saucepan and bring to simmer.
  • Reduce heat, add berries and cook for 5-7 min, stirring occasionally to prevent sticking.
  • Transfer to a serving bowl, add milk and sprinkle with cinnamon or nutmeg.

Notes:

  • Combine all ingredients and refrigerate overnight for a quick, healthy bircher muesli, either at home or taken to work.
BreakfastRecipes_PoachedEggToast

Nutrient Details
Serves 2
Calories Per Serve: 300

Ingredients:
2 slices wholemeal or gluten free toast (gf)
2 large eggs
2 tablespoons cottage cheese or avocado (df)
2 large mushrooms
4 large handfuls baby spinach
1 bunch baby asparagus
1 bunch vine ripened tomatoes
Fresh parsley or chives to garnish

Method:

  • Preheat oven 200ºC. Place mushroom, tomatoes, asparagus on baking tray lined with baking paper. Spray with oil, season with salt and pepper. Bake for 10-15 min.
  • Meanwhile boil a large pan of lightly salted water and keep at a simmer over a gentle heat. Crack eggs one by one into a cup and gently add the eggs to the water. Poach for 2-3 min or until set to your liking, remove from the pan with a slotted spoon.
  • Place spinach in microwave proof bowl or container and cook 30 seconds or until wilted.
  • To serve, top toast with cottage cheese or avocado, place wilted spinach on top then poached egg. Serve with sides of tomato, asparagus, and mushroom.
  • Season with fresh parsley or chives / salt and pepper.