Choose – 2 Eggs + Vegetable + Healthy fat (Optional extra Protein and Carbohydrate)
|50g Rocket or spinach
50g Steamed asparagus
2 roasted tomatoes
|1 tsp. Butter
Half an Avocado
30g toasted sunflower seeds
2 rashers organic bacon
40g Goats cheese
|Roasted sweet potato
Rye breadWholemeal bread
Lack of time in a morning is a common concern.
- Making frittata in advance, a few days before, and then taking a slice with a large portion of rocket or spinach can be the perfect breakfast.
- Cold boiled eggs, prepared and peeled the night before, can easily be transported and eaten with salad and tomatoes at work, or whilst travelling.
- Bacon and mushrooms can be cooked the night before, and stored in fridge ready to use in your morning omelet saving preparation time.
Cereal with a difference
Many boxed cereals are very processed and contain lots of sugar and salt. The nutritional content is limited (which is why they are often fortified), and they do not often sustain for long periods of time.
Choose a combination of nuts and seeds (2-3 tbsp.) add yoghurt or milk and top with fruit of your choice.
Flaxseeds (freshly ground)
|2-3 Tbsp.Natural Whole Organic yoghurt
2-3Tbsp Coconut yoghurt
Organic whole milk
|Berries (blueberries, strawberries, raspberries – fresh or frozen)
Half a Banana
Cold cooked Apple (can be stewed or baked with raisins and cinnamon)
- A large mixture of your favourite nut and seed combination can be prepared in a glass jar and 2-3 tablespoons can be dispensed in a morning to save time.
- Brazil nuts and almonds can be bashed to bite size pieces. Often those that are broken are cheaper to buy.
- If you have trouble digesting nuts soaking a portion in water the night before can help with their digestion.
- Flaxseeds need to be ground, to be digested. They work well as a topping.
- Make your choice of milk or yoghurt, but choose whole organic varieties where possible.
Banana protein pancakes
Makes approx. 4 Banana
25g rolled oats
1 scoop vanilla protein powder
1 tsp. coconut oil
Fruit and yoghurt to serve.
Whisk or blend oats, egg, banana and cinnamon if using, to make a batter.
Heat coconut oil in a non-stick pan (medium heat).
Add approx. 1 tbsp. batter into pan per pancake and fry for approx. 1 min each side until golden and cooked through.
Top with blueberries, raspberries, strawberries, or your favorite fruit combination, add a tablespoon of organic whole natural yoghurt and a sprinkling of ground flaxseeds.
|Buckwheat pancakes||100g buckwheat flour
1 large egg
1tbsp Greek/Soya/ coconut yoghurt
Olive oilFruit and yoghurt to serve.
|Whisk flour, egg and milk together to form a smooth paste.
Add water and yoghurt and whisk, to make a batter.
Heat oil gently (medium heat) in a non-stick frying pan.
Add enough batter to cover the base of the pan and fry until golden.
|Flip and fry the other side, until golden Top with blueberries, strawberries or your favorite fruit.
Add a tablespoon of Natural yoghurt and a sprinkling of ground flaxseeds.
Makes approx. 7
|10 tbsp. rolled oats
3 heaped tbsp. cottage cheese
4 large eggs
1 -2 tsps. coconut oilFruit and Yoghurt
|Blend all the ingredients together in blender, Magimix or with hand blender.
Warm 1 tsp. coconut oil in non-stick pan (medium heat).
Add 1-2tbs to pan per pancake.
Cook until golden, then flip and cook the other side until golden and cooked through
|Top with blueberries, raspberries, strawberries, or your favorite fruit combination, add a tablespoon of organic whole natural yoghurt and a sprinkling of ground flaxseeds|
Porridge and puddings – the breakfast kind!
Porridge1 cup rolled oats
1-cup water or milk or non-dairy milk (almond, oat, rice).
- Place water or milk in a pan.
- Add oats and cook over a low heat until thickened and cooked through
Top with nuts (almonds, walnuts) and seeds (pumpkin, sesame, flaxseeds).
Add fresh berries or steamed apple compote.
|Chia seed porridge*||50g chia seeds
250ml unsweetened pomegranate juice
12 pitted dates, chopped
Sea salt, pinch
||Top with ground flaxseeds and chopped nuts (optional).|
|Buckwheat and amaranth porridge*||75g buckwheat groats
50g amaranth or quinoa
Juice and zest of ½ lemon
1tsp ground cinnamon
125ml apple juice
30g cashew nuts
30g dried apricots
150ml almond milk (or milk substitute)
||Serve with additional almond milk if required.|
Breakfast Snacks – for occasional emergency breakfast on the run
|Banana peanut oat bars**||I tbsp. coconut oil
3 ripe bananas
1 tbsp. honey
2 tbsp. crunch peanut butter
280g porridge oats
2 tbsp flaxseeds
|Apple and cinnamon flapjacks **
Makes 6-10 squares.
|2 tbsp. coconut oil, plus extra for greasing.
2 tbsp. honey
180g porridge oats
1tbsp dried cranberries (optional)
1tbsp pumpkin seeds.
|Breakfast muesli muffins *||100g brown rice flour
50g potato flour
100g gluten-free sugar-free muesli mix
1 tbsp. ground flaxseed
½ tsp. xanthum gum
2 tsp. baking powder
1 tsp. ground cinnamon
4 tbsp. melted coconut oil
1 large ripe banana
50g xylitol (or a little stevia) to taste
1 tsp. vanilla extract
60g dried unsweetened berries (goji, cranberries etc.)Topping
2 tbsp. chopped pecans
1 tsp. ground cinnamon
1tbsp.xylitol (or a little stevia) to taste.
- These can be made and cut and placed in the freezer to reach for when needed, so there is no need to overindulge on one batch.
- Use different ingredients e.g. seeds and nuts to individualise to your taste.
* Functional Medicine Cookbook – Bailey and Nicolle
** The Medicinal Chef – Dale Pinnock
- 1 bunch spring onions
- Sea salt and freshly ground black pepper
- Olive oil
- 6 eggs, whisked
- 100ml natural organic Greek yogurt
- 150g feta
- Large handful fresh mint leaves, torn
- A Large handful of fresh parsley.
- Preheat grill to high
- Chop spring onions into 2-3cm chunks
- Add to dry hot pan with salt and pepper (griddle not fry). Turning often until soft and a little charred. Then remove from pan.
- Gloss pan with a little oil then take off the heat.
- Mixed spring onions (save a few for topping), feta and herbs with the whisked egg.
- Add some pepper
- Add the mixture into the glossed, warm pan.
- Drizzle yoghurt in a swirl on the top and swirl it through with the tip of a knife.
- Put spare bits of spring onion on the top.
- Place under the grill until the top puffs up golden and the frittata is cooked through.
- Allow it to cool before slicing
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