Breakfast Easy

EASY HEALTHY BREAKFAST IDEAS

Include protein in each meal including organic vegetarian & meat options. A protein based breakfast stabilises blood sugar levels for the day, and 
whilst satisfying appetite for longer periods. 
This will support your energy throughout the day

Smoothies with LSA (linseed, Sunflower, almond) chia, almond, cashew or hemp seeds, plain Vaalia or Greek yoghurt, raspberries, strawberries, pineapple & pineapple core, banana, kiwi fruit, spinach or a green powder & cinnamon to support blood sugar. Milks: rice, coconut, almond, oat or soy milk and water. 1/2 tbls honey or maple syrup could be added to taste. ADD PROTEIN: pea or hemp seed protein powder.

Avocado on Organic thin rice or corn crackers. Add sprouted lentils or mung beans, fresh parsley, sea salt and freshly ground black pepper.

Yoghurt (plain) pot with fruit, chia seeds, a few cashews and almonds. A little maple syrup.

Veggie or Bone Broth. Home made or I really like Nurtra Organics Immune wellness mushroom broth.

Eggs anyway scrambled with spinach, garlic, mushrooms & fermented vegetables. Tip: Serve on a bed of spinach leaves instead of bread.

Sardines, mushrooms, sprouted lentles on rice, corn thins or gluten-free toast.

Breakfast Fritata or Omelette is great as you can eat it anytime. Include any of the following: eggs, broccoli, spinach, paprika, tomato, capsicum, mushrooms, spinach, onion, garlic, fresh parsley.

Yoghurt pot. Vaalia Yogurt soaked overnight in a jar with oats, chia seeds, peaches, berries.

Quinoa porridge cooked in cinnamon, topped with ground pepitas and flax seed meal. Little real maple syrup, cinnamon. - see recipe below

Soaked coconut or buckwheat, berry & banana pancakes.

Fruit salad with plain yoghurt made of three different types of low GI fruit, berries, peach, pear, apple, kiwi. Sprinkle with sunflower, pumpkin and ground linseeds. Sprinkle with cinnamon.

A small portion of dinner left overs.

Lamb chops and fermented vegetables.

Fresh Paw Paw with a squeeze of lemon/lime.

Millet Cereal with mixed berries and almond milk.

Bone broth organic.

Muesli homemade with a mixture of oats, puffed rice, bran, cinnamon, sunflower seeds, peppitas, nutmeg. With goats yoghurt and crated green apple with skin. - or recipe below

Avocado with baked egg black & pepper.

Avocado with mint, Fetta cheese, tomato and black pepper.

RECIPES

Breakfast Smoothie Recipe

1 small or 1⁄2 large banana

1/8 to 1⁄4 cup blueberries (Coles frozen organic)

1 tablespoon Flax seeds (keep in fridge)

1 tablespoon Chia seeds (protein)

1 tablespoon of either raw almonds or Coles Paleo seed mix

2 teaspoons of slippery elm powder

1 to 1.5cup pure organic coconut water (almond Milk if preferred)

2 Tablespoons of organic coconut milk (I freeze 1 can into in to Ice cubes so they keep) Cinnamon

Add 1 handful of spinach

• Blend & drink

My Constipation Smoothie Recipe

- constipation 1 kiwi with skin or 2 fresh figs

or 4 prunes

1⁄4 cup frozen organic blueberries (Coles freezer) 1 tablespoon Flax seeds (keep in fridge)

1 tablespoon Chia seeds

1 tablespoon of either raw almonds or (Coles) Paleo seed mix

2 teaspoons of slippery elm powder

1 to 1 & 1/2 cups pure organic coconut water (or almond Milk if preferred) 2 tablespoons of coconut milk (freeze into Ice cubes)

add cinnamon

1 handful of spinach

• Blend & drink

Quinoa porridge.  

1 cup cooked Quinoa equals 8g protein. 

(15min

Tip: you can make double or triple the night before and keep in the fridge for a quick & instant breakfast in the morning.

Ingredients

• 1 cup of organic quinoa (soaked OR thoroughly washed)

• 2 cups of liquid (your choice or coconut, almond, soy or water)

Combine quinoa and milk in a small pot. 

Bring to the boil then gently simmer on low with the lid on for 15mins. (the little white dot in the grain will disappear once it is cooked)

Add whatever goodness you like: cinnamon (great for blood sugar regulation), nutmeg, yogurt, berries, fruit compote or maple syrup.  YUM!!

Make Your Own Muesli

Choose a mixture of:

Amaranth

Millet

Brown rice puffs

Buckwheat puffs

Nuts (almonds, walnuts, Brazil nuts, macadamias, hazelnuts) Seeds (pumpkin seeds, sunflower seeds, linseed, sesame) Shredded coconut

Psyllium Husks

Small amount of dried fruit (sultanas, currents, dates, figs, apricots, apple) Cinnamon

Nutmeg

Cardamon

Mix up a big batch, keep stored in an airtight container and it is ready to go each morning!

Kundalini Breakfast Recipe

1 grated apple Approx. 3cm piece grated ginger Handful of desiccated coconut 1 or 2 tbspn of tahini 1 tbspn of honey Handful of raisins or other dried fruit Handful of nuts (almonds, walnuts, etc) Sprinkle of ground cinnamon Mix all ingredients together in a bowl and sprinkle with cinnamon. Serve.

Brown Rice Porridge

400mls Filtered Water

200g Uncooked Brown Rice

1 tsp ground cinnamon

1/3 tsp ground cardamom

225ml milk/ soy milk/ rice milk/ almond milk etc. Add a choice of:

Almonds /other nuts

LSA

Berries

Grated Apple

Banana

Honey to taste

Bring water to boil, add rice and stir. Reduce heat, cover and simmer for 45 minutes or until rice is tender.

Drain rice, combined with milk, cinnamon & cardamon and bring to boil over medium heat, reduce to low heat and simmer stirring until thickened (5-8mins).

Add your choice yummie fruit/ nuts etc and eat!

Alternatively you can use leftover brown rice from dinner! Saves on cooking time!

Granola Bar Home Made - By Renae Pearce

- 350g raw nuts and seeds (almonds, cashews, pumpkin seeds are great)

• 1⁄2 cup of shredded coconut

• 1⁄4 cup of coconut oil

• 3 tablespoon of nut butter

• 1 teaspoon of vanilla

• 1 teaspoon of cinnamon

• 1⁄4 cup of honey OR 1 large banana mashed (use one less egg if you choose banana)

• 2 eggs

Instructions

1. Preheat the oven to 180°C. Line a baking tin with baking paper (you can make these to be thick or thin and crispy).

2. Place all of the ingredients in a blender.

3. Pulse so that all of the ingredients are mixed well, ensuring that the nuts are still in pieces and not completely ground.

4. Pour the mixture into the prepared baking tin, and bake for 20 minutes or until golden.

5. Cut into slices and store in an airtight container.

Easy Overnight Oats - By Emily Fraser

Ingredients

1⁄2 cup rolled oats (gluten-free if desired)

1 teaspoon chia seeds

4–5 dried apricots, unsulphered.

2 tablespoon almonds

1 apple, cored

1 cup unsweetened almond milk + 1⁄4 cup for the next morning, if desired (or yoghurt of choice)

2 tablespoon unsweetened, shaved, coconut

Instructions

Combine all ingredients in a Thermomix or food processor. No more than 5–10 seconds is required.

Spoon into mason jars or sealable containers.

Place in the refrigerator overnight or for at least 6 hours.

In the morning add additional almond milk or a spoon of yoghurt of choice to give it more of a cereal consistency or eat as is.

Top with your choice of seasonal fruit, like apricots or raspberries.

Vegetable Omelette

2 free range organic eggs

Choice of vegetables approx 1 cup (broccoli, mushrooms, tomato, spinach, capsicum, snow peas, green beans, sprouts etc)

1⁄2 Tbsp chives chopped

1 Tsp butter

1 tsp milk (of choice)

Sprinkle of black pepper

Mix eggs and milk together gently.

Heat a non stick frying pan on medium heat, add a slash of water and add vegetables. Cook until just soft. Vegetables that do not require much cooking such as spinach, snow peas etc can be left until egg mix has been added.

If vegetables start to stick add a little more water – it is not to make them soggy or watery just to prevent sticking. Water should be nearly evaporated or soaked up before the next step.

Add butter.

Add egg mix, swirl the pan to ensure the eggs is around all vegetables. Vegetables that do not require much cooking can be added now. Sprinkle black pepper to taste

When egg is firm on the bottom, it can either be flipped over to make 1⁄2 a circle, or popped under the grill for 30 seconds to finish cooking.

Blueberry Banana Protein Pancakes

1. In a mixing bowl or blender, mix the egg, protein powder, flax seed, banana, almond milk, cinnamon and oats.

2. Stir blueberries into mixture.

3. Heat coconut oil in a frying pan over medium-low heat. Pour in batter and cook pancakes about 2 minutes per side, or until they're firm enough to flip.

4. Serve topped with blueberries, maple syrup and sprinkle with cinnamon.

Leftovers

Refrigerate in an airtight container for up to three days. Freeze for up to two months. Reheat in a pan or in the toaster.

Swap out the egg(s) for flax eggs. For every 1 egg, replace it with 1 tbsp ground flax seed mixed with 3 tbsp water. Recipe from - That Clean Life