Category Archives: Breakfast

Blueberry Banana Protein Pancakes

Yasssss lazy mornings call for PANCAKES… with over 20g of protein per portion, these are perfect for keeping you fuller for longer!

Serves 2

INGREDIENTS:

  • 4 eggs
  • 4 ripe bananas
  • 70g porridge oats
  • 150g blueberries (to top)

METHOD:

  1. Mash the bananas into a pulp, and beat in the eggs and oats to make the pancake mixture.
  2. Heat a non-stick frying pan on a high heat and add the mix with one spoonful per pancake (they should be quite small so they are easier to turn).
  3. Cook until brown on the underside and then flip (it should be around 2minutes per side).
  4. Top with blueberries or the toppings of your choice – peanut butter or maple syrup is also nice!
  5. Enjoy!

NUTRITION

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Porridge oats – high in fibre for digestion and slow energy releasing carbohydrates to keep you going!

Bananas – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

Peanut Butter Treat Brownies

Okay okay okay – so if we eat a BALANCED we should be allowed little treats now and again. So here one is – gooey peanut butter brownies!

Makes 16

INGREDIENTS:

  • 225g crunchy peanut butter
  • 200g dark chocolate
  • 280g brown sugar
  • 100g self raising flour
  • 3 eggs

METHOD:

  1. Preheat the oven to 160/4.
  2. Heat 175g of the peanut butter, 150g of the dark chocolate and all of the sugar in a pan on a high heat until the sugar has just melted (this should take around 10minutes). Stir occasionally so that the sugar can caramelise.
  3. Leave the mixture for around 5minutes to cool and then add the eggs, stirring with a wooden spoon.
  4. Sieve in the flour and combine.
  5. Pour into a greased 20cm cubed tin and bake for 30minutes.
  6. Melt the remainder of the peanut butter, and drizzle onto the cooked brownies. Do the same with the remainder of the chocolate.
  7. Enjoy! (Not in excess).

NUTRITION

Compared to most other brownies, these are actually fairly low in calories and fat, most probably because peanut butter has replaced the butter that would have been added!

Beef-ey Poached Eggs

Yummy yummy yummy… a twist on a shaklaka (of which I will be making soon…) and can be eaten for breakfast, tea or dinner!

Serves 2

INGREDIENTS:

  • 250g 5% fat minced beef
  • 1 can chopped tomatoes
  • 4 eggs
  • 2 onions, chopped
  • 2 cloves garlic, diced
  • 1 tsp olive oil
  • 140g frozen peas

METHOD:

  1. Saute the onions for 3-4minutes on a medium heat until soft.
  2. Add the mince beef and turn to a high heat to brown. Then reduce the heat and cook for a further 5minutes.
  3. Add the garlic and mix for 2 minutes.
  4. Add the canned tomatoes and peas, and mix.
  5. Crack the eggs on top of the beef, cover and cook for 4minutes or until the eggs are cooked as wanted.
  6. Enjoy!

NUTRITION:

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Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Eggs –  Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Homemade muesli

BREAKFAST TIME: This recipe can easily be adapted to suit your preferences – whether you are an early riser or need a boost to get you going in the morning.

Makes 28 bowls of muesli (60g per serving).

INGREDIENTS:

  • 1kg porridge oats
  • 250g dried fruit and nut mix
  • 100g dried cranberries
  • 250g tropical mix
  • 100g flax seeds

METHOD:

  1. Empty 1/2- 3/4 of the porridge oats into a large saucepan on a medium heat.
  2. Keep moving the oats to toast them until they are a golden colour.
  3. Add the toasted oats, the rest of the other oats, and all other ingredients to a large bowl and mix.
  4. Serve with cold milk or low-fat greek yoghurt.
  5. Enjoy!

NUTRITION:

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Oats – A good source of carbohydrate which will keep you going for ages! And high in fibre for digestion and the B vitamins for energy release.

Dried fruit – Depending on what dried fruit you pick, the nutrients will vary however without a doubt it will be high in vitamins and minerals.

Nuts – Another source of fibre, and high in monounsaturated and polyunsaturated (good) fats, and vitamin E and selenium for immune and antioxidant function.

 

Super FLUFFY Omelette

Lazy mornings are times of chilled out breakfasts… enjoy with this fluffy omelette and a cup of coffee to keep you fuller for longer.

Serves 1

INGREDIENTS:

  • 3 eggs
  • 1tsp olive oil

METHOD:

  1. Separate the egg yolks and egg whites.
  2. Use a fork to whisk the egg yolks until combined.
  3. Using an electronic whisk, or a hand whisk, stir the egg whites until peaks have formed (like you are making meringue).
  4. Heat the olive oil in a frying pan (with a lid).
  5. Fold in the egg yolks to the whisked whites.
  6. Add the mixture to the hot pan, reduce the heat to low-medium, and cover for 10minutes until crispy at the bottom and hot all the way through.
  7. Serve and season (add any fillers if needed).
  8. Enjoy!

NUTRITION:

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.