Eggs

Choose – 2 Eggs + Vegetable + Healthy fat (Optional extra Protein and Carbohydrate)

2 Eggs

Poached or
Boiled
Or
Scrambled
Or
Omelet
Or
Frittata

Vegetable Healthy Fat Protein Carbohydrate
50g Rocket or spinach
Or
50g mushrooms
Or
50g Steamed asparagus
Or
2 roasted tomatoes
1 tsp. Butter
Or
Half an Avocado
Or
1 tsp.
Coconut oil
Smoked salmon
30g
Or
30g toasted sunflower seeds
Or
2 rashers organic bacon
Or
40g Goats cheese
Roasted sweet potato

Rye breadWholemeal bread

Tips

eggs

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.

Seeds Nuts Topping Fruit
Sunflower seeds

Pumpkin seeds

Flaxseeds (freshly ground)
Almonds

Brazil Nuts

Cashew Nuts

Pistachio nuts

Macadamia nuts

2-3 Tbsp.Natural Whole Organic yoghurt
Or
2-3Tbsp Coconut yoghurt
Or
Coconut milk
Or
Organic whole milk
Or
Almond Milk
Berries (blueberries, strawberries, raspberries – fresh or frozen)
Or
Half a Banana
Or
Cold cooked Apple (can be stewed or baked with raisins and cinnamon)

Tips

  • 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.

Pancakes

Banana protein pancakes

Makes approx. 4 Banana

Egg
25g rolled oats
½ teaspoon
1 scoop vanilla protein powder
(optional)
Cinnamon (optional)
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.

Style Ingredients Preparation To serve
Buckwheat pancakes 100g buckwheat flour
1 large egg
125ml water
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.
Protein pancakes

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.

Style Ingredients Preparation To Serve
Chia seed porridge* 50g chia seeds
250ml unsweetened pomegranate juice
2tbsp tahini
12 pitted dates, chopped
Sea salt, pinch
Cinnamon, pinch
225 raspberries
  • Place chia seeds in a bowl and cover with pomegranate juice.
  • Leave to soak for 20mins, allowing the seeds to swell and thicken.
  • Place all the ingredients, but only half raspberries.
  • Process until smooth and creamy. Add extra water if too thick.
  • Stir in the remaining raspberries.
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
200ml water
30g cashew nuts
30g dried apricots
150ml almond milk (or milk substitute)
– optional
  • Place the buckwheat groats in a pan and heat over a medium heat, stirring for 2-3 mins.
  • Add amaranth or quinoa continue to lightly toast.
  • Add water, apple juice, lemon juice and zest, and ground cinnamon.
  • Bring to boil , then reduce heat, cover and simmer slowly over a low heat for 20mins.
  • Blend the nuts, almonds and almond milk to a thick sauce and stir into the cooked porridge.
Serve with additional almond milk if required.

Breakfast Snacks – for occasional emergency breakfast on the run

Snack Ingredients Preparation
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
  • Preheat oven 180c/350f/GM4
  • Grease a 20cm square baking tin with coconut oil.
  • Mash banana with fork until almost smooth.
  • Melt honey, coconut oil, honey and peanut butter together, over a low heat.
  • Remove form heat and stir in mashed banana.
  • Stir in oats and flaxseeds, and mix thoroughly.
  • Place mixture in prepared tin and press down so it is compact.
  • Bake in oven until golden brown.
  • Allow cooling completely before cutting.
Apple and cinnamon flapjacks **
Makes 6-10 squares.
2 tbsp. coconut oil, plus extra for greasing.
2 apples
2 tbsp. honey
180g porridge oats
1tbsp dried cranberries (optional)
1tbsp pumpkin seeds.
  • Preheat oven to 180c/350f/GM4
  • Grease a 20cm square baking tin with coconut oil.
  • Cut, core but do not peel apples.
  • Blend in a food processor to a course puree.
  • Melt coconut oil and honey together over medium heat and when combined add the puree and stir well.
  • Add the oats, cinnamon, cranberries and pumpkin seeds and stir thoroughly to form a sticky paste.
  • Place the mixture in the prepared tin, pressing down well.
  • Bake for about 20 minutes, or until the top is golden brown.
  • Allow to cool completely before cutting into squares
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 eggs
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.
  • Preheat oven to 190c/375F/GM5.
  • Grease 8 large muffin moulds or use paper cases.
  • Mix the flours, muesli, flaxseeds, xanthum gum, baking powder and cinnamon in a bowl.
  • Place eggs, oil, banana,xylitol and vanilla into a blender and process until smooth.
  • Stir into the flour mixture, stir in the berries and mix thoroughly.
  • Spoon between the 8 muffin moulds.
  • Mix topping ingredients together and sprinkle over the muffins
  • Place in oven for 20-25 minutes until risen and golden brown.
  • Allow to cool in tin before removing.

Tips

  • 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

Frittata

Serves 4-6

Ingredients

  • 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.

Preparation

  • 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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