Breakfast Recipes

Acia Bowl

Dietary Restriction Friendly:

 

Gluten Option

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

Method
Place soaked almonds and 3/4 cup of water in a blender, blend on high for 30 seconds
Add remaining ingredients and blend on high for another 30 seconds
In a bowl pour in mixture then layer kiwi fruit, muesli and banana

A tasty superfood rich bowl of acai goodness containing fibre, vitamins, minerals and antioxidants.

Ingredients
1/2 cup of soaked almonds
3/4 cup of water
2 tablespoons of acai powder
2 pitted dates
1 frozen banana
1/2 cup of frozen blueberries
1 teaspoon of psyllium husks
1 teaspoon of chia seeds

 

Topping:
Kiwi fruit
Banana
Muesli (gluten free option)

Makes 1 serve

Fruit Muesli Sundae

Method

Cut your seasonal fruits into small pieces.

In a large glass layer muesli, fruit then yoghurt.
Do this a few times then serve.

A tasty slow release breakfast full of fibre, vitamins, minerals and antioxidants. One of many healthy breakfast recipes.

Ingredients
Selection of seasonal fruits or

mixed berries
Natural pot set yoghurt
(coconut 

yoghurt for lactose intolerance)
Muesli (gluten free options 

available)

Makes 1 serve

Dietary Restriction Friendly:

 

Gluten Free Options

Lactose Free Options

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly with coconut yoghurt

 
 

Chia and Blueberry Pudding

Method

Add chia seeds to almond milk, stir then leave to sit for 2-5 minutes.

Add cinnamon, honey then serve.

Chia seeds are a great source of omega 3, calcium, magnesium, protein, fibre and antioxidants making this pudding a nutritious & tasty treat!

Ingredients

5 tablespoons of chia seeds
½ cup almond milk
pinch of cinnamon
1 teaspoon of raw honey
small handful of blueberries

 

Makes 1 serve

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly without honey

 

Breakfast Smoothie

Method

Cut fruits into pieces

Add all ingredients into blender

Blend on high for 1 minute, until the mixture is smooth

Pour into large glass & serve

This Super Kick Start Smoothie will give you a great kick start to your day! It’s high in protein, fibre, vitamins, minerals and antioxidants.

Ingredients

1/2 cup of almonds
1 tablespoon of vegetarian protei
n

powder

1 teaspoon chia seeds

1 banana
1/2 cup of blueberries

1 green apple
1 cup of water

Makes 1 serve

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

 

Smashed Avocado on Toast

Method

Toast your two pieces of bread then spread

on a little nut butter.

Add avocado and sprinkle with sea salt

and ground black pepper

A tasty slow release breakfast full of fibre and omega 3 oils.

Ingredients

Two slices of whole grain toast

(gluten free options available)

grain toast
Half an avocado
Nut butter (ie. Nuttelex)
Sea salt & cracked pepper

 

Makes 1 serve

Dietary Restriction Friendly:

 

Gluten Free Options

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

 

Big Sunday Breakfast

Method

In a frying pan on medium to high heat add mushrooms and cherry tomatoes, once soft add a few shakes of herbamare and sea salt then add spinach.

Once spinach has wilted take off the heat.

Toast your two pieces of toast then on a dinner plate add toast, sliced avocado and stir fried mix topped with a few cubes of feta.

Sometimes you just want to indulge in a big breakfast, here is a healthy way of doing it!

Ingredients

½ avocado
Few cubes of feta
Few handfuls of baby spinach
½ cup of halved cherry tomato
1 cup diced mushrooms
Wholegrain Toast (Gluten free

options available)
Herbamare seasoning & sea salt

Makes 1 serve

Dietary Restriction Friendly:

 

Gluten Free Option

Lactose Free without Feta

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly without Feta

 

Buckwheat Pancakes

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free

Diabetes Friendly when using raw honey

Vegetarian Friendly

Vegan Friendly

Method

Sift flour and sugar together
Whisk egg in a different bowl then add milk
Add dry ingredients to the egg and milk mixture
Heat a non-stick frying pan on medium heat with some butter
Drop tablespoon fulls of mixture to make up each pancake
Cook pancakes for a few minutes on either side

There is something about freshly made pancakes in the morning, the smell is too delicious to resist! Buckwheat flour is a great alternative to white flour and is much more tastier. Serve with fruit and a drizzle of honey.

Ingredients

1/2 cup of wholemeal

self-raising flour
1/2 cup of buckwheat flour
2 tbs of raw sugar (or raw honey)
3/4 to 1 cup of rice milk
1 egg

Makes 1 serve

 

Traditional Fruit Salad

Method

Garnish with a dash of orange juice, a drizzle of honey, nuts or natural yoghurt (or coconut yoghurt).

 

This dish can be had all year round and be mixed and matched! Fruit gives you an infusion of vitamins & minerals, giving you a great start to the day.

Ingredients

Strawberries
Banana
Orange
Mix of berries
Apple
Mint leaves

Makes 1 serve

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free with coconut yoghurt

Diabetes Friendly with natural yoghurt

Vegetarian Friendly

Vegan Friendly without honey & with coconut youhurtt

 

Mini Frittata Muffins

Breakfast Frittatas_Small.png

Method

Pre heat oven to 180 degrees.

Grease a 6 hole muffin tin.

Grate the carrot & zucchini then dice the spinach and set aside.

In a bowl whisk 4 eggs. 

Then add the carrot, zucchini, spinach, cheese, herbamare and sea salt & pepper.

Pour the mixture into 4 of the muffin hole tins.

Bake in the oven for 20 minutes then serve.


 

These mini frittata muffins are a great source of protein, iron, calcium, Vitamin D, B12 and more. ​Two muffins contain 1 serve of veggies and they can also be frozen and used as grab & go breakfast meals.

Ingredients

4 eggs

1/2 Carrot

1/2 Zucchini

1 cup of Baby Spinach

1/4 cup grated cheese

Herbamare

Sea Salt & Pepper

Makes 2 serve

Dietary Restriction Friendly:

 

Gluten Free

Diabetes Friendly

Vegetarian Friendly

 

Spiced Soaked Oats

Method

In a bowl combine all dry ingredients.

In a separate cup add Water, Rice Malt Syrup and Vanilla Bean Extract and stir until dissolved.

Pour watery mixture onto dry ingredients and combine.

Leave the oats to soak overnight then in the morning serve with fruit.

 

This soaked oats recipe is easy to make and is a filling and nourishing. It's one of my staples and tastes great too. 

Ingredients

3/4 Cup of Oats

1/3 Cup Quinoa Flakes

1 tbs of Pepitas

1 tbs of Sunflower Seeds

1 tbs Goji Berries

1 tbs of Chia Seeds

1 1/2 tsp of Cinnamon

1 tsp of Nutmeg

1 Cup of Water

1 Tbs of Rice Malt Syrup (or Honey)

1/2 tsp of Vanilla Bean Paste

1/3 Cup of Fruit (Blueberries and Peaches) 

Makes 2 serves

Soaked Oats.jpg

Dietary Restriction Friendly:

 

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

 

Omelette with Tomato, Mushroom & Spinach

Omlette_edited.jpg

Method

Whisk eggs and milk in a bowl.

 

Dice the cherry tomatoes, mushroom and spinach.

 

Add diced vegetables to the mixture along with the feta then add salt & pepper.

 

Heat a small sized pan on medium heat then add a teaspoon of olive oil.

 

Pour mixture into the small pan and cook until the uncooked egg mixture is set.

This is a protein and nutrient rich breakfast to give you a great kick start to the day and help keep you full during the morning.

Ingredients

2 eggs

2 tablespoons of milk

1-2 cherry tomatoes

1 mushroom

Small handful of Spinach

4 pieces of feta cubes

Salt and pepper

1 teaspoon of olive oil

Makes 1 serve

Dietary Restriction Friendly:
 
Lactose Free (without feta & milk)
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly (without feta & milk)

 

Finally an easy answer to “what on earth am I going to make for dinner tonight!”

….and breakfast, and lunch plus don’t forget the snacks

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