Quick, healthy breakfast ideas...

If you are struggling to get creative with breakfast or even worse, skip the meal altogether, these recipes are for you. If you can make time for these beauties below, breakfast will be transformed. These recipes are easy and nutritious, can be made ahead of time and taste fantastic. The are great for kids and mums on the go. No more excuses to reach for boring cereal, boil an egg or fill up on coffee.

 

My philosophy when it comes to nutrition is firstly, keep it simple. Secondly, keep it plant based. Thirdly I’m all about the intuitive nutrition. This means learning about your own body and the food you put in it, so that you know how much is enough. You know what works and what doesn’t, without a lifetime of counting calories or macros. As a personal trainer and fitness coach, this is the approach I take with all of my clients.

Note that these make one serving and where protein powder is called for any brand of protein is fine, and there are some great vegetarian and vegan brands out there.

 

 Add your favourite fruit to chia puddings for added fibre and sweetness.

Add your favourite fruit to chia puddings for added fibre and sweetness.

 

Chocolate Chia Pudding

1 tbsp. chia seeds

2 tbsp. chocolate protein powder (you can also use cacao powder)

¼ cup coconut cream

¼ cup unsweetened almond milk

Small handful roughly crushed up walnuts

¼ cup berries

Cinnamon

-Mix protein powder or cacao with the coconut cream and almond milk first to break up lumps, then add chia seeds and walnuts. Leave to soak overnight. In the morning heat the pudding for 30 secs in the microwave, sprinkle with a little cinnamon and add berries, et voila!

 

Overnight Rice Porridge

¼ cup rice flakes (You can buy these in the health food section of the supermarket. Alternatively, use regular rolled oats)

½ cup water

Small handful of roughly crushed nuts (I like to just crush walnuts in my hand)

¼ cup chopped dates

1 tbsp. full-fat Greek yoghurt (Always steer clear of “low fat” or “light” anything due to the often high sugar, salt and chemical content. Yeah, no thanks!)

-Mix together all ingredients except Greek yoghurt. Leave to soak overnight. This one has a high-carb content (rice flakes and dates), so it’s perfect for before or after a workout.

 

Turkey muffins

100g lean turkey mince

2 cups well steamed green vegies (I used asparagus, broccoli and green beans together)

1 chilli if you’re game

1 tbsp. almond meal

1 whole egg

1 clove garlic

Salt and pepper to season

-Preheat oven to 180 degrees celcius, and grease a muffin tray. Process the vegies until they are a mushy consistency. Add in the chill, garlic and a pinch of salt and pepper and combine well. In a large mixing bowl mix together the vegie mix, almond meal, egg and turkey, and Spoon small amounts into the muffin tray. Bake for around 15 mins or until golden brown then transfer to a wire rack to cool. These are great to take for lunches/snacks. I like to process a batch of extra vegies and freeze it in sandwich bags and ice cube trays to use for the next batch of muffins, or anything else I think of, like post workout smoothies.

 

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Need a protein boost?

This smoothie recipe has you covered! Great smoothie toppers are things like nuts, seeds, cacao nibs and berries...

Protein Boost Tofu smoothie

1/2 cup silken tofu (I sometimes replace this with a 1/4 avocado to get more good fats in)

1 serving chocolate protein powder

Sprinkle of cinnamon

¼ cup raspberries

1 cup unsweetened almond milk

1tbsp. cacao powder

Small handful baby spinach

1/cup ice (just helps to break everything up better)

-Whack it all in the blender and go! Be sure to let it blend up really well, and enjoy!

To create a smoothie bowl, add a little less liquid for a thicker consistency. Top with berries, nuts, cacao nibs, seeds, coconut or any other healthy “sprinkles” as I like to call them.

 

5-Minute Chocolate Oatmeal by Chocolate Covered Katie

(Serves 1)

  • 1 serving rolled oats (40g)
  • 3/4 cup milk of choice
  • 1 banana
  • 1 1/2 tbsp cocoa powder
  • 1/8 tsp salt
  • 1/4 tsp pure vanilla extract
  • Extra sweetener if desired

Combine all ingredients and cook, uncovered, over medium-high heat for 5-7 minutes. When it starts to bubble, stir occasionally. When I make this for others, I stir in 1 tbsp. sugar (or 1 packet stevia).

This could even be used as a dessert. Here is the link to the orginal recipe. http://chocolatecoveredkatie.com/2011/09/21/five-minute-chocolate-oatmeal/

 

Quick Egg muffins

1 cup egg whites (you can buy these in supermarkets in the freezer section)

About 1 cup of chopped veggies (I like capsicum, mushies, broccoli, asparagus, onion)

Parmesan to top the muffins

Salt and pepper to taste

-Preheat the oven to 180 degrees celcius. Distribute the veggies evenly in a muffin tray (makes 6, so I usually take the leftovers for lunch). Top with the egg, salt and pepper and a tiny bit of parmesan. Bake for about 10 minutes or until golden and not runny. You can make any combination at all with these, I also use ham, whole eggs, avocado, chillis, walnuts….the list is endless!

 

Have a wonderful morning! Get in touch for guidance with your nutrition and fitness goals.