Breakfast Recipes

Fruity Clean & Lean Quinoa

Serves: 2

Calories per serve: 166 (excludes calories for yoghurt)

250ml Almond or Rice Milk

50g Quinoa

50g Blackberries

50g Blueberries

1 Tbsp Pecans, chopped

(2 Tbsp Greek yoghurt, to serve)

1.  In a small saucepan, bring the almond or rice milk to the boil.  Stir in the quinoa, reduce the heat to low and simmer gently for 10 minutes or until most of the liquid has been absorbed.

2.  Remove from the heat and stir in the blackberries, blueberries and pecan.  Spoon into 2 bowls and serve.

Apple Berry Porridge

Serves: 2

Calories per serve: 225

1 cup Water

½ cup Rolled Oats (not instant)

1 Apple, cut into very thin strips

2 tsp Sunflower Seeds

½ cup Berries fresh or frozen, try blueberries, raspberries or strawberries

1.    Combine water, oats and apple in a saucepan.  Stirring slowly bring to the boil.

2.    Reduce heat.  Simmer for 10 minutes until oats are soft.

3.    Serve sprinkled with sunflower seeds and berries of your choice.

Refrigerator Oats

Serves 1

Calories per serve: 220-245 depending on flavor combination

1/4 cup uncooked old fashioned rolled oats

1/3 cup skim milk

1/4 cup low-fat Greek yogurt

1-1/2 teaspoons dried chia seeds

Flavour combination examples to be added to base:

1 tablespoon cocoa powder

1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

1/8 teaspoon almond extract

1 teaspoon honey, optional (or substitute any preferred sweetener)

1/4 cup diced mango (approx. half of a small mango)

2 teaspoons maple syrup (more or less to taste)

1/4 cup blueberries (or enough to fill jar)

1/2 teaspoon cinnamon

1/4 cup unsweetened applesauce, or enough to fill jar

1 tablespoon peanut butter or nut butter

1/4 teaspoon vanilla extract

1 tablespoon raspberry jam, preserves, or spread

1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar

METHOD:

1. In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds and other ingredients of your choice.
2. Put lid on jar shake to mix.
3. Put in the fridge and can be kept for up to 2-3 days.
4. Takes a few hours to soak and become soft.

Breakfast Omelette

*Elise’s Fave Brekkie ~ A past Shape Upper

Serves: 1

Calories per serve: 164

1 Whole Egg

2 Egg Whites (the yolk is the high calorie part, 2 egg whites = about 17cals)

Pinch of Salt & Pepper to taste

1 Tomato

½ Capsicum

Approx 50g ham or chicken, optional

Handful of baby spinach

Fresh coriander to garnish

1. Mix together whole egg, egg whites, salt & pepper if using.  Cook mixture in pan.
2. Combine tomato, capsicum and baby spinach with cooked omelette.
3. Top with coriander.

Elise’s Note:  The prettier it looks, the more I enjoy it.

Spicy Moroccan eggs

Serves: 4

Calories per serve: 242

2 tsp grapeseed oil

1 large onion, halved and thinly sliced

3 garlic cloves, sliced

1 tbsp rose harissa (or ground chili pepper)

1 tsp ground coriander

150ml vegetable stock

400g can chickpeas

2 x 400g cans cherry tomatoes

2 courgettes, finely diced

200g bag baby spinach

4 tbsp chopped coriander

4 large eggs

1. Heat the oil in a large, deep frying pan, and fry the onion and garlic for about 8 mins, stirring every now and then, until starting to turn golden. Add the harissa and ground coriander, stir well, then pour in the stock and chickpeas with their liquid. Cover and simmer for 5 mins, then mash about one-third of the chickpeas to thicken the stock a little.
2. Tip the tomatoes and courgettes into the pan, and cook gently for 10 mins until the courgettes are tender. Fold in the spinach so that it wilts into the pan.
3. Stir in the chopped coriander, then make 4 hollows in the mixture and break in the eggs. Cover and cook for 2 mins, then take off the heat and allow to settle for 2 mins before serving.

Pancakes

Serves: 8

Calories per serve: 79

1c wholewheat flour

1tbsp baking powder

1/2tsp ground cinnamon

1/2tsp fine salt

1c milk (I use non dairy)

2tbsp real maple syrup

1tbsp sugar (optional)

1. Whisk flour, baking powder, cinnamon and salt together in a large bowl.
2. Combine milk with maple and sugar (if using)
3. Pour wet mixture into the dry mixture and stir until just combined. A few lumps are ok.
4. Let rest for 10mins
5. Meanwhile, heat skillet over very low heat.
6. Transfer mixture to a large glass/liquid measuring cup or use greased 1/4 cup measuring cup.
7. Spray skillet with cooking spray and pour in 1/4 cup batter
8. Cook on one side until bubbles form, gently flip and cook for another 2 to 3 minutes.

Add fresh fruit etc as you desire – calories are for pancakes only!

Avocado Smoothie

Serves 2
Calories per serve 231
Time to make: 5 mins

INGREDIENTS

• 1 avocado
• 1 large frozen banana
• 1½ – 2 cups vanilla almond milk
• 1 cup spinach
• 1 – 2 tbsp maple syrup (optional)

DIRECTIONS

1. Add all the ingredients to a high-speed blender (avocado, frozen banana, vanilla almond milk, spinach, and optional maple syrup).
2. Blend, blend, blend.
3. Adjust sweetness to taste.
4. Pour into a jar or glass and enjoy!

NOTES
1) The maple syrup is optional if you want this smoothie to be a bit sweeter.
2) Substitute vanilla almond milk with plain almond milk and ½ tsp of vanilla.

Caramelized Banana and Apricot Oatmeal

Serves 1
Calories per serve: 360

INGREDIENTS

• 1/3 cup Wholegrain oats
• 1 banana
• ½ tablespoon butter
• A tsp of brown sugar
• 1 tablespoon Apricot preserve
• Coconut for topping

INSTRUCTIONS

1. Prepare the oatmeal how you like it.
2. Slice the bananas and combine them with the butter and sugar in a small saucepan. Stir it all for a few minutes over medium high heat.
3. Arrange the bananas on the oatmeal, drizzling the extra caramel sauce on the oatmeal. Stir the Apricot preserves with a few drops of water until it becomes thin enough to drizzle. Sprinkle coconut on top for looks!

Pumpkin Oat Pancakes

Serves 12
Calories per serve 68
Time to make: 15 mins

INGREDIENTS

• 1 tbsp ground flax seed + 3 tbsp water
• ½ tbsp apple cider vinegar*
• 1 cup almond milk*
• ½ cup pumpkin puree
• 1 tsp vanilla extract
• 1 heaping tbsp maple syrup, agave syrup or honey*
• 1½ tsp cinnamon
• ½ tsp ginger
• ½ tsp nutmeg
• 3 tsp baking powder
• ½ tsp baking soda
• ½ tsp sea salt
• 2 cups oats

For Cooking

• Non-stick cooking spray, coconut oil or vegan buttery type spread

DIRECTIONS

1. Place ground flax seed and water in blender, swirl it around and let it sit for a couple minutes it becomes a thick, goopy, egg-like texture.
2. Add the rest of the ingredients. Blend in the blender until the oats are dissolved and a smooth pancake batter is formed. Add a bit of milk, by the tbsp, if the batter is too thick. If it is too thin, leave it to thicken for a couple of minutes.
3. Preheat stove and greased skillet on a medium high heat. Test the pan by dropping a couple drops of water on the skillet. When the water sizzles the pan is hot enough.
4. Using a tbsp, scoop and pour batter (2 tbsp for each pancake) onto the hot, oiled pan. Do not exceed two tbsp or your pancakes will not be as fluffy.
5. Cook for a couple minutes on the first side. The pancakes are ready to be flipped by they begin to bubble around the edges.
6. Flip and cook for just less than a minute on the other side.
7. Serve with crumbled pecans and smother with maple syrup or toppings of choice!

NOTES
These Pumpkin-Oat Blender Pancakes can be made in a blender or in a large mixing bowl with an immersion blender.
Due to the oats, the pancake batter does thicken as it sits. While cooking the pancakes be sure to add a bit of milk, by the tbsp, to maintain a thick yet pour-able pancake batter.
These pancakes can be stored in the fridge for a couple of days in a sealed container or in the freezer for up to two weeks. Reheat pancakes in the toaster or in the microwave for 30 seconds.
Apple Cider Vinegar can be replaced with White Vinegar
Almond Milk can be replaced with any non-dairy milk.
Honey is not for strict vegans.
Make sure your baking powder and oats are certified gluten free if necessary!

Chive, Kale and Parmesan Pancakes

Serves 2
Calories per serve 360
Time to make: 30 mins

INGREDIENTS

• 1 cup plain flour (gluten-free plain flour is you prefer).
• 1 teaspoon baking powder.
• 1/2 teaspoon sea salt.
• 1/4 teaspoon freshly cracked pepper.
• 1 egg, whisked.
• 1 cup non dairy milk.
• 1 bunch (20g) chives, finely chopped + extra for serving.
• 4 large kale leaves, stalks removed and finely shredded (about 2 cups worth of leaves, can use spinach).
• 1/4 cups (25g) Parmesan cheese, shredded.
• Olive Oil Spray

DIRECTIONS

1. In a large mixing bowl, combine flour, baking powder, salt and pepper. Set aside.
2. In a separate bowl, whisk together the egg and milk. Add in the most of the chives (reserve some for serving), kale and Parmesan and mix to combine. Add in the dry ingredients and stir through.
3. Heat a large frying pan on medium-high heat. Add a little butter to coat the pan. When pan is hot, scoop ½ cup mixture for each pancake and flatten out until 1cm thick. Cook for a few minutes until bottom is golden brown, flip and cook on the other side. Cooking time will be about 4-5 minutes per pancake. Place into a pre-heated oven to keep warm while making the remaining pancakes if you like.
4. Repeat with remaining mixture. You should make 4 pancakes.
5. Divide the pancakes amongst two plates.

Note: Recipe is for pancakes only, doesn’t include the salmon and eggs as per photo.

Coconut, Chai & Turmeric Chia Pudding

Serves 2
Calories per serve: 250

INGREDIENTS

• 5 tablespoons chia seeds.
• 1 tablespoon shredded coconut.
• 1 1/2 cup Pureharvest Organic Oat Milk.
• 1/4 teaspoon pure vanilla essence or powder.
• 1 teaspoon ground turmeric.
• 1/8 teaspoon ground cloves.
• 1/8 teaspoon ground cardamom.
• 1/2 teaspoon ground cinnamon.
• 1 tablespoon Rice Malt Syrup or sweetener of your choice

INSTRUCTIONS

1. Mix the dry ingredients in a bowl, making sure no clumps of spices remain.
2. Add oat milk, vanilla essence and rice malt syrup, stirring until combined.
3. Cover and leave in fridge overnight to set.
4. Serve as is or top with chopped nuts and more shredded coconut.

Flower Power Eggs

Serves 2
Calories per serve 220
Time to make: 15 mins

INGREDIENTS

• 2 Capsicums – (colours)
• 4 Eggs

DIRECTIONS

1. Cut the capsicums into 1.5cm rings; place in a non-stick, lightly oiled skillet. Now crack an egg in the middle of each ring and cover and cook over low heat until done.

NOTE: If you like your yolks runny, just cook over low heat until whites are done. If you like your yolks firm, break the yolks and then cook over low heat until both whites and yolks are firm.

Breakfast Muffins (Sweet)

Serves 12
Calories per serve 179
Time to make: 45 mins

INGREDIENTS

• 2 large egg
• 150ml pot natural low-fat yogurt
• 50ml Coconut oil, melted
• 100g apple sauce or pureed apples (find with the baby food)
• 1 ripe banana, mashed
• 4 tbsp clear honey
• 1 tsp vanilla extract
• 200g wholemeal flour
• 50g wholegrain oats, plus extra for sprinkling
• 1½ tsp baking powder
• 1½ tsp bicarbonate of soda
• 1½ tsp cinnamon
• 100g blueberry
• 2 tbsp mixed seed (we used pumpkin, sunflower and flaxseed)

DIRECTIONS

1. Heat oven to 180C/160C fan/gas 4. Line a 12-hole muffin tin with 12 large muffin cases. In a jug, mix the eggs, yogurt, oil, apple sauce, banana, honey and vanilla. Tip the remaining ingredients, except the seeds, into a large bowl, add a pinch of salt and mix to combine.
2. Pour the wet ingredients into the dry and mix briefly until you have a smooth batter – don’t overmix as this will make the muffins heavy. Divide the batter between the cases. Sprinkle the muffins with the extra oats and the seeds. Bake for 25-30 mins until golden and well risen, and a skewer inserted into the centre of a muffin comes out clean. Remove from the oven, transfer to a wire rack and leave to cool.

NOTE: Can be stored in a sealed container for up to 3 day or freeze.

Quinoa Egg Savoury Breakfast Muffins

Serves 12
Calories per serve: 144
Time to make: 40 mins

INGREDIENTS

• 6 eggs
• ¼ tsp pepper
• ¼ tsp salt
• 1 cup cooked quinoa
• 100g Edam Cheese
• 1 cup mushrooms, sliced
• ½ onion
• ½ cup sundried tomatoes, drained and chopped

INSTRUCTIONS

1. Pre-heat oven to 350°F/180C.
2. In a large bowl, whisk together eggs, salt and pepper. Stir in the remaining ingredients.
3. Spoon into a standard muffin pan lined with silicone muffin liners (*see note).
4. Sprinkle tops with remaining ¼ cup of cheese.
5. Bake for 20-25 min, until a knife inserted in the center of the muffin comes out clean. Mine were perfect at 22 minutes.

NOTE: Muffins could stick to paper liners and greased muffin trays, silicone trays work best.

Thin Mints Oats

Serves 1
Calories per serve 250cal approx
Time to make: 15 mins

INGREDIENTS

• 1 cup non dairy milk of choice, or water
• 1/2 cup wholegrain oats
• 1 ripe banana
• 1/4 tsp peppermint oil or extract
• 4-5 tsp of cocoa powder
• pinch of salt
• handful of semisweet or dark chocolate chips (optional)

DIRECTIONS

1. Bring milk (use an equal mixture of almond milk and water) to a boil, add oats, and reduce heat to medium.
2. Mash up the banana thoroughly (until NO chunks are left). If you don’t mash it enough, you’ll end up getting tastes of banana during your mint chocolate chip experience, which is not ideal. Once it’s all perfectly mashed, add to the pot.
3. Once more of the liquid has absorbed, add peppermint oil, cocoa powder, and salt. Stir, and watch your oatmeal transform into fudgy goodness.
4. If you’d like to add any additional ingredients (coconut oil, sunflower seeds), do so now.
5. When you’re pleased with the consistency of the oatmeal, transfer to a bowl. Serve with another splash of your milk of choice and sprinkle some chocolate chips (or carob chips) on top. If you have fresh peppermint, use a peppermint leaf for garnish! 🙂

Cocoa and Banana Overnight Oats

Serves 1
Calories per serve approximately 250cal

INGREDIENTS

• 1/3 cup dry Organic Wholegrain Oats (prepare with water or non dairy milk)
• 1 tsp Cocoa Powder
• ½ mashed banana
• 1 tsp maple syrup

DIRECTIONS

1. Optional Soak the oats the night before plain in a container.
2. Add the other ingredients when you are ready to eat.  Stir and Serve.

NOTE: a good idea is to soak 1 cup of oats to eat and divide over 3 days.  Changing your accompaniments everyday so you don’t get bored.

Balsamic onion and tomato Omelette

Serves 2
Calories per serve: 193
Time to make: 20 mins

INGREDIENTS

• 3 eggs
• 1 Onion, sliced into rounds
• 1 tablespoon Balsamic Vinegar
• 2 tablespoon grated parmesan cheese
• 1 spray olive oil

INSTRUCTIONS

1. Fry the onions until soft and then toss with balsamic vinegar and salt, keep aside.
2. Whip three eggs with a little water and salt and then in the olive oil make the omelette.
3. Finish off by arranging the onions and cheese then folding the omelette into a half-moon.

Apple Pie Overnight Oats

Serves 1
Calories per serve approximately 250cal

INGREDIENTS

• 1/3 cup dry Organic Wholegrain Oats (prepare with water or non dairy milk)
• 1/2 teaspoon cinnamon
• 1/2 Red Apple, grated
• 1 tsp maple syrup

DIRECTIONS

1. Optional Soak the oats the night before plain in a container.
2. Add the other ingredients when you are ready to eat.  Stir and Serve.

NOTE: a good idea is to soak 1 cup of oats to eat and divide over 3 days.  Changing your accompaniments everyday so you don’t get bored.

Heston Blumenthal Perfect Poached Eggs

Heston: “There are many different approaches to poaching eggs – creating a whirlpool in the water, adding vinegar etc. – but my approach is very simple. It relies on using only the freshest egg. The white will be firmer and therefore the egg will hold together better in the water – and straining the eggs before cooking them which gets rid of all the straggly bits.”

Serves 2

Calories per serve: 370cal

Time to make: 20 mins

INGREDIENTS

• 2 tsp salt
• 4 large eggs
• Salt and black pepper
• 4 slices Vogels bread (soy and linseed toast)

DIRECTIONS

• Fill a saucepan with approximately 15-20cm of water then add the salt. Place a plate upside down in the bottom of the pan then place the pan over a medium heat and bring the water up to 80ºC.
• One at a time, crack each egg into a ramekin dish and pour it into a slotted spoon with small holes. Allow to drain any residual white for approximately 1–2 minutes.
• Lower the slotted spoon into the warm water and slide the spoon out. Allow to poach for 4 minutes.

Remove with the slotted spoon and place on kitchen paper to drain the excess water. Season with salt and freshly ground black pepper.

Raspberry and Coconut Soaked Oats

Serves 1
Calories per serve approximately 250-350cal

INGREDIENTS

• 1/3 cup dry Organic Wholegrain Oats (prepare with water or non dairy milk)
• 1-2 tablespoons chia seeds (optional)
• 1/2 ripe banana, mashed or sliced
• 1/2 cup coconut milk
• 1/2 cup fresh raspberries
• 2 tablespoons coconut, shredded or desiccated

DIRECTIONS

1. Optional Soak the oats the night before plain in a container.
2. Add the other ingredients when you are ready to eat.  Stir and Serve.

NOTE: a good idea is to soak 1 cup of oats to eat and divide over 3 days.  Changing your accompaniments everyday so you don’t get bored.

Smoked Salmon and Scrambled Eggs on Toast

Serves 2

Calories per serve: 374cal

Time to make: 20 mins

INGREDIENTS

• 1 pinch salt and pepper
• 4 large eggs
• 1/4 cup trim milk
• 100g Smoked salmon
• 1 knob of butter (1 tsp)
• 2 slices Vogels bread (soy and linseed toast), toasted
• 1 tablespoon chives, chopped (optional)

DIRECTIONS

1. Lightly whisk the eggs, milk and a pinch of salt together until all the ingredients are just combined and the mixture has one consistency
2. Heat a small non-stick frying pan for a minute or so, then add the butter and let it melt. Don’t allow the butter to brown or it will discolour the eggs. Pour in the egg mixture and let it sit, without stirring, for 20 seconds. Stir with a wooden spoon, lifting and folding it over from the bottom of the pan. Let it sit for another 10 seconds then stir and fold again.
3. Repeat until the eggs are softly set and slightly runny in places, then remove from the heat and leave for a few seconds to finish cooking. Give a final stir and serve the velvety scramble without delay.
4. Serve with sliced smoked salmon on your toast, sprinkle chives on top.

Baked eggs – lots of ways

Serves 2
Calories per serve: 300cal approx
Time to make: 15 mins
INGREDIENTS

• vegetable oil
• 4 large free-range eggs
• sea salt
• freshly ground black pepper

• For spinach & ham:
• 20 g baby spinach
• 75 g quality cooked ham

• For tomato & basil:
• 70 g ripe cherry tomatoes
• 1 sprig of fresh basil

• For smoked salmon & chives:
• 50 g smoked salmon
• a few fresh chives

• For truffle mushrooms:
• 50 g chestnut mushrooms
• a few drops of truffle oil

DIRECTIONS

1. Preheat the oven to full whack. Lightly grease 2 ovenproof ramekins or small baking dishes with a little oil.
2. Prepare your chosen filling – roughly chop the spinach, quarter the tomatoes, finely chop the chives or slice the mushrooms.
3. Place your chosen filling into the prepared ramekins, crack a couple of eggs on top and season with salt and pepper.
4. Place in the hot oven for 8 to 10 minutes, or until the whites are set but the yolks are still runny, then serve straight away.

Feijoa and Apple Soaked Oats

Serves 1
Calories per serve approximately 250-350cal

INGREDIENTS

• 1/3 cup dry Organic Wholegrain Oats (prepare with water or non dairy milk)
• 1-2 tablespoons chia seeds (optional)
• 1/2 sweet apple, grated or sliced
• 1 Feijoa, scooped out flesh and mashed

DIRECTIONS

1. Optional Soak the oats the night before plain in a container.
2. Add the other ingredients when you are ready to eat.  Stir and Serve.

NOTE: a good idea is to soak 1 cup of oats to eat and divide over 3 days.  Changing your accompaniments everyday so you don’t get bored.

Spicy Kumara, Cashew and Coriander Fritters

Serves 15 fritters
Calories per serve: 106 cal
Time to make: 20 mins

INGREDIENTS

• ¼ cup rice flour or potato flour
• ½ tsp baking soda
• ½ tsp curry powder
• salt and ground black pepper, to taste
• 1 egg white
• ½ cup coconut cream
• 2 packed cups (250g) grated raw kumara
• ¾ cup chopped roasted cashew nuts
• 3 tbsp finely chopped coriander
• 2 tbsp Thai sweet chilli sauce
• 2-3 tbsp neutral oil, such as grapeseed
• coriander leaves, to garnish

DIRECTIONS

1. Combine flour, baking soda, curry powder, salt and pepper, egg white and coconut cream in a mixing bowl and beat to a smooth batter. Mix in kumara, cashews, coriander and sweet chilli sauce. Chill until ready to cook.Heat 1 tablespoon oil in a heavy frypan. Place dessertspoonfuls of mixture into heated pan and cook for about 1 minute each side to brown. They will not be cooked through at this stage. Transfer browned fritters to a baking tray lined with baking paper. Continue to cook mixture in batches, using more oil as needed and ensuring pan is fully heated before adding each batch. Chill if not serving within 2-3 hours.When ready to serve, preheat oven to 180°C and bake fritters for 10 minutes or until springy to the touch and fully cooked. To serve, scatter with coriander leaves.

Overnight Quinoa Bircher

Serves 2
Calories per serve: 386 cal
Time to make: 20 mins
INGREDIENTS

• 1⅓ cups / 230g cooked quinoa
• ⅔ cup / 180ml Light coconut cream*
• 1 orange, juice and zest
• 2 medjool dates, pitted and roughly chopped**
• 1 small apple, grated
• 2 tablespoons desiccated coconut
• ½ teaspoon vanilla extract
• 1 teaspoon ground cinnamon

DIRECTIONS

1. For the Quinoa
2. Simply add all of the ingredients into a large bowl and mix together, so that everything is nice and coated in the coconut cream.
3. Place a plate over the bowl or divide into smaller jars, and let sit in the fridge for at least an hour or overnight.
4. I love mine cold with loads of toppings!
5. For the Jar
6. After the quinoa has been in the fridge for at least an hour, or alternatively in the morning, grab a jar and spoon some quinoa at the bottom of the jar, top with some bananas and cacao nibs, spoon over some more quinoa, add halved strawberries, another spoonful or two of quinoa, and some grated apples, more cacao nibs, and hemp seeds.
7. Store in the fridge and take with you to work. Bliss!

Note: Coconut cream is like a thicker coconut milk, as it has less coconut water and more cream. You could sub coconut milk here, and if you do I would add less coconut milk and add two tablespoon of coconut yogurt to make up for creaminess!

**If you can’t find soft medjool dates, either buy the dried variety and soak them before chopping or sub for sultanas or raisins!