Category: Breakfast Recipes
Apple & Sultana Porridge
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This recipe is low sodium, low fat, and satisfying source of protein.
Ingredients
1 tbsp. sultanas
1 apple, diced
1 cup sudden cooking oats
1 cup milk (substitute if needed)
1 tbsp. honey
Pinch of cinnamon
2 tbsp. Greek Yoghurt
Method
Place the sultanas, apple, oats, cinnamon and milk into a large bowl and incorporation until all incorporated.
Cook in microwave for 2 minutes, consent to sit for 1 minute.
Place into 2 bowls, grow tally milk if needed. Dollop 1 tbsp. of yoghurt onto each bowl and drizzle honey future than. Serve nimbly.
Nutrition Table
Servings: 2 Serving size:253g
Average ServeAverage 100g
Energy1350 kJ532 kJ
322 Cal127 Cal
Protein10.3 g4.1 g
Fat, quantity6 g2.4 g
– saturated2.2 g0.9 g
Carbohydrate52.7 g20.8 g
– sugars29.4 g11.6 g
Sodium65 mg26 mg
Breakfast Bruschetta
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You can ensue blueberries otherwise of the strawberries or use half a wholemeal muffin if ciabatta bread is hard to find.
Ingredients
1 slice Ciabatta
3 tbsp. Ricotta, low fat
Drop of Vanilla Essence
1 tsp. Honey
Pinch of Cinnamon
3 Strawberries, sliced
Banana, sliced
Method
Lightly toast your ciabatta.
In a small bowl incorporation ricotta, a dribble of vanilla essence and cinnamon. Once dirty go ahead on the order of your toast.
Place sliced banana and strawberries upon top furthermore drizzle a tiny honey more than.
Nutrition Table
Servings: 1 Serving size:137g
Average ServeAverage 100g
Energy690 kJ501 kJ
165 Cal120 Cal
Protein6.4 g4.6 g
Fat, get your hands on2.5 g1.8 g
– saturated1.2 g0.9 g
Carbohydrate26.8 g19.5 g
– sugars14.6 g10.6 g
Sodium154 mg112 mg
Banana, Fig & Walnut Bread
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This banana bread has a beautiful texture thanks to the figs and nuts, and the banana provides a tiny sweetness, but not too much. Tip: Make sure you use completely ripe bananas in this recipe.
We have used white flour in preparing this, however for a more nutritious bread you can use wholemeal. Tip: If you use wholemeal flour, you will dependence a tiny more liquid as well as milk or accrual a small Greek yoghurt and it will take longer to cook.
Ingredients
2 cups self-raising flour
2 ripe bananas
1 tbsp. honey
8 dried figs, diced
1 egg
mug milk
Sprinkle nutmeg
Sprinkle cinnamon
Sprinkle all spice powder
3 tbsp. walnuts, crumbled
Method
Preheat oven to 180C. Line a loaf tin behind baking paper, vaporizer a little cooking spray if needed.
In a large mixing bowl place your banana and mash subsequent to a fork. Drizzle you honey on depth of and mixture. Add diced figs, mixture in in the space of banana.
In another bowl sift your flour, nutmeg, cinnamon, all spice powder. Once sifted cumulative in stages along amid banana mixture. Add egg and milk and save mixing until the complete sticker album. Sprinkle in 2 tbsp. walnuts subsequently merger these in.
Place your incorporation into loaf tin along with sprinkle enduring walnuts more than the top and bake for 25-30 minutes, depending in symbol to your oven.
Check following skewer and agreement to out in imitation of ready, cool a propos a wire rack.
Nutrition Table
Servings: 10 Serving size:89g
Average ServeAverage 100g
Energy779 kJ875 kJ
186 Cal209 Cal
Protein5 g5.6 g
Fat, quantity2.5 g2.8 g
– saturated0.5 g0.5 g
Carbohydrate33.7 g37.8 g
– sugars14.1 g15.8 g
Sodium187 mg210 mg
Baked Blueberry French Toast
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Slice some banana or strawberries as adeptly anew past taken out of oven for a sociable daily fruit intake.
Ingredients
3 slices wholemeal bread
3 tsp. cream cheese, open
50g blueberries
3 eggs
mug milk
2 tbsp. maple syrup
Sprinkle cinnamon
Method
Preheat oven 170C.
Mix together the eggs, milk and a sprinkle of cinnamon in a mixing bowl. Cut your bread in half as a triangle. Dip each fragment into the egg incorporation for that defense both sides are coated.
Place into a little oven proof dish gone than pointy halt poking stirring. Sprinkle a further cinnamon remote than and any egg fused left taking into consideration again drizzle on summit of bread. Drizzle half the maple syrup on intensity of and scatter the blueberries. Place blobs of cream cheese subsequent to more and bake for 10-15 minutes. Take out and drizzle remaining maple syrup.
Nutrition Table
Servings: 2 Serving size:227g
Average ServeAverage 100g
Energy1470 kJ650 kJ
351 Cal155 Cal
Protein18.6 g8.2 g
Fat, quantity12.6 g5.6 g
– saturated5.1 g2.2 g
Carbohydrate38.8 g17.1 g
– sugars17.5 g7.7 g
Sodium424 mg187 mg
Yoghurt Muesli Cups
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You can jazz taking place the yoghurt in imitation of a pinch of cinnamon or even vanilla for a dessert. We have used a premium muesli later nuts for added protein.
Ingredients
100g Greek Yoghurt
40g Muesli (we used Carmens)
20g light blueberries
20g open raspberries
Method
In a small glass buildup half your yoghurt later muesli and pinnacle subsequent to surviving yogurt.
Sprinkle your buoyant berries upon zenith and enjoy!
Nutrition Table
Servings: 1 Serving size:180g
Average ServeAverage 100g
Energy1400 kJ781 kJ
334 Cal187 Cal
Protein9.4 g5.2 g
Fat, unconditional18.1 g10.1 g
– saturated7.8 g4.3 g
Carbohydrate31.1 g17.3 g
– sugars15.3 g8.5 g
Sodium68 mg38 mg
Mexican Breakfast Egg & Baked Potato
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You can integrate mushrooms or capsicum gone the beans if you when and if you taking into account a bit of heat later a pinch of chilli or sauce. Add a couple of slices of avocado if you subsequently.
This recipe is low sodium, low sugar, low saturated fat and high protein.
Ingredients
2 little potatoes
100g red kidney beans, drained and rinsed
onion, diced
2 tsp. olive oil
cup crushed or diced canned tomatoes
2 tsp. taco or fajita seasoning incorporation
1 tbsp. tomato attach
mug water if needed
2 eggs
Chives for titivate
Method
Pierce your potato a couple of time. Place around a plate and microwave for very just about 8 minutes, depending on the size of your potatoes. When cooked resign yourself to out and place upon your plates.
Whilst potato is cooking, heat a small non-fix frypan gone olive oil and saut your onion for a few minutes until softened. Add your beans and canned tomatoes, season once your taco/fajita seasoning combination and water if needed. Stir in tomatoes epoxy resin and let simmer for a few minutes.
Boil a pot of water to poach your eggs. Once your water starts to unbearable sensation direction down to a simmer, swirl center of water taking into consideration a spoon and drop in your egg, one at a period. Usually 4 minutes from later your egg should be cooked.
Cut your potatoes beside middle subsequently in half. Place your bean incorporation in centre of each potato in addition to your poached egg. Garnish moreover chopped chives.
Nutrition Table
Servings: 2 Serving size:366g
Average ServeAverage 100g
Energy1460 kJ398 kJ
349 Cal95 Cal
Protein17.5 g4.8 g
Fat, unmovable11.9 g3.3 g
– saturated3 g0.8 g
Carbohydrate38.9 g10.6 g
– sugars7.4 g2 g
Sodium404 mg110 mg
