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 pretty fantastic. No more excuses to reach for boring cereal, boil an egg or fill up on coffee.
Note that these make one serving and where protein powder is called for any brand of protein is fine, there are some great vegetarian and vegan brands out there too.
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
-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.
100g lean turkey mince
2 cups well steamed green veggies (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 veggies 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 veggie 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 veggies 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!
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!
5-Minute Chocolate Oatmeal by Chocolate Covered Katie
- 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 original recipe, have a browse, her recipes are brilliant! 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, chilis, walnuts….the list is endless!
Written by Ellie McMahon