Breakfast is one of my favourite meals in the day, I tend to have it later in the day and really savour every mouth full!
From porridges to smoothies to eggs to pancakes, the list is endless! I always try to sneak in some extra nutritional value into every breakfast by adding an extra large handful into my smoothies or some delicious toasted walnuts into my porridge. Experiment and work out what works best for you.
AVOCADO AND BANANA SMOOTHIE (Vg, GF)
(serves one)
½ ripe avocado
1 small banana
Small handful of spinach
Topped with unsweetened almond milk
1 tsp ground cinnamon
Blend and enjoy
APPLE CHIA PUDDING (Vg, GF)
(serves one)
2 Tbsp chia seeds
½ Cup coconut milk
2-3 drops vanilla extract
Pinch of sea salt
1 Small apple with skin on, chopped
1 Tsp ground cinnamon
1-2 Tbsp finely chopped walnuts
1 Tbsp desiccated coconut
Stir together the chia seeds, milk, vanilla extract and salt in a bowl and set in the fridge for 10 minutes
Once the mixture has set, stir and taste (add a drop of stevia if necessary BUT it shouldn’t taste sweet)
Stir in the apple, walnuts and cinnamon
CINNAMON SCRAMBLE (V, GF)
(serves one)
2 Tsps coconut oil
1 Carrot, grated
2 Eggs
1 Tsp vanilla essence
Small handful of baby spinach
½ Tsp ground cinnamon
Heat the coconut oil in a pan and add the grated carrot
Beat the eggs with the vanilla extract in a small bowl
Once the carrots have softened, add the eggs and baby spinach
Season with sea salt, pepper and cinnamon
Gently scramble and serve when ready
GARLIC SCRAMBLED EGGS WITH MUSHROOMS (V, GF)
(serves one)
¼ Tsp Olive Oil
2 Eggs
1 Small Garlic Clove
2 Large Closed Cup Mushrooms or 3 - 4 small
In a bowl or jug, whisk together the eggs until combined.
Mince or finely grate the garlic and add it to the egg mixture. Stir to combine.
Clean and slice up the mushrooms.
Pour the olive oil into a non stick pan and turn on the heat to medium.
Add the mushrooms to the pan and cook over a medium/low heat for about 5 minutes (stirring occasionally), until the mushrooms are golden brown.
Once the mushrooms are cooked, remove them from the pan and set aside in a bowl.
If the pan is dry, add another 1/4 teaspoon of olive oil and turn on the heat to high.
Once hot, add the egg and garlic mixture and turn the heat to low.
Allow the egg to cook for about 30 seconds before you start to stir/scramble.
Keep stirring until the eggs are cooked, then add the mushrooms back into the pan and stir to combine.
Serve and enjoy.
GREEN JUICE (Vg, GF)
(Serves One)
½ Grapefruit, peeled
1 small cucumber
Handful of fresh mint leaves
Handful of kale or spinach
1 lime, peeled
1 small green apple
½ Tsp chia seeds
Using a juicer, juice all the ingredients apart from the chia seeds
Pour into a glass and add the chia seeds in
BERRY OMELETTE (V, GF)
(serves one)
2 Eggs
1 Tbsp Ground Almonds
½ Cup Mixed Berries
1 Tsp Maple Syrup
1 Tbsp Desiccated Coconut
1 Tsp Coconut Oil
1 Tbsp Coyo (to serve)
Whisk the eggs, ground almonds, maple syrup, some berries and
you desiccated coconut in a bowl
Melt the coconut oil in non stick frying pan
Pour your mixture into the pan and allow to cook
Wait for bubbles to form on the surface and flip the omelette,
allowing it to cook on the other side for 1-2 mins
Transfer the omelette to a plate and fill with the yoghurt and
remaining berries
Sprinkle some ground cinnamon on and enjoy!
CARROT CAKE PORRIDGE (Vg)
(Serves one )
1 Cup Oats
½ Cup Water
½ Cup Unsweetened Almond Milk
½ Carrot Grated
3 Walnuts Crushed
1 Tsp Ground Cinnamon
½ Tsp Ground Nutmeg
½ Tsp Vanilla Paste
Pinch of Good quality Salt
Soak your oats in water overnight
Add your milk and water to your oats and heat slowly, stirring
continuously
Add in your grated carrot and keep stirring
Remove from the heat and add in your other ingredients.
Serve and enjoy!
OVERNIGHT CHOCOLATE OATS (Vg)
(Serves one)
1/2 Cup Oats
2 Tbsp Chia Seeds
3/4 Cup Alternative Milk (Coconut Milk works well here)
1 Tbsp Raw Cacao
½ Banana
1 Tbsp Nut Butter (Optional)
1 Tsp Maple Syrup (Optional)
1 Tsp Ground Cinnamon
Blend you milk, raw cacao, banana, nut butter and syrup in a
blender.
Pour over oats and chia seeds and mix together
Sprinkle Cinnamon on top
Place in the fridge overnight
Add some berries or grated apple to it in the morning and enjoy!
BLACKBERRY AND APPLE BAKED OATS (V)
(Serves 4)
3 Cups Oats
2 Apple (Peeled and grated)
1 ½ Cup Blackberries (this works well with blueberries too)
2 Cups Milk of choice
2 Eggs
1 Tbsp Maple Syrup
1 Tsp Ground Cinnamon
Preheat the oven to 180C and lightly grease a baking dish with coconut oil.
Place the grated apple and most of the blackberries at the bottom of the dish.
Whisk up the egg and add the milk, maple syrup and cinnamon to it. Whisk everything together.
Add the oats to the egg and milk mixture and stir to combine.
Pour the oat mixture over the the blackberries and apple and then scatter the top with any remaining blackberries.
Give the mixture a light mix with a fork to make sure everything is evenly distributed.
Place the oats into the oven and bake for 30 minutes until golden brown and cooked through.
Serve and enjoy.
THREE INGREDIENT PANCAKES (V, GF)
(Serves 2)
2 Banana
2 Eggs
1 Tsp Ground Cinnamon
1 Tsp Coconut Oil
Berries and Coyo to serve
Whizz up your banana, egg and cinnamon in a blender
Heat your oil in a non-stick pan
Ladle in small amounts of your mixture and let it heat on each side for around 3 mins.
Serve with coyo and berries (and a drizzle of maple syrup if required)
OVERNIGHT GINGERBREAD OATS (V)
(Serves two)
1 Cup Oats (GF if coeliac)
1 Cup Plant Based Milk (I use unsweetened almond milk)
½ Banana Mashed
1 Tsp Ground Cinnamon
1 Tsp Ground Ginger
½ Tsp Ground Nutmeg
2 Tbsp Chia Seeds (Optional)
Soak Your oats and chia seeds (if using) in your milk overnight, In the morning, mix then rest of your ingredients in and enjoy! It really is that easy.
TFL BREAKFAST BOWL (Vg, GF)
(Serves one)
3 Tbsp Coyo
Small Handful of Almonds
Handful of Berries
½ Banana Sliced
2 Tbsp Mixed Seeds
1 Tsp Ground Cinnamon
Assembly any way you like!
BONFIRE EGGS WITH SPINACH (V, GF)
(serves one)
2 Free Range Eggs (Organic if you can)
1 Tsp Coconut Oil
1 Tsp Smoked Paprika
1 Tsp Turmeric
½ Tsp Cayenne Pepper
1 Cup Spinach
Heat coconut oil in a pan, once hot, crack your eggs in.
Sprinkle your spices on and turn to cook on the other side
Serve on top of your spinach, (If you prefer your spinach cooked, you can throw it into your pan once you have removed your eggs.
SIMPLE TURMERIC PORRIDGE (V)
(Serves one)
Original Oat so simple porridge
Coconut Milk
1 Tsp Ground Turmeric
1 Tsp Ground Cinnamon
½ Tsp Raw Honey
2 Tbsp Sunflower Seeds
½ Tsp Almond Butter (or pistachio if you have it- AMAZING!)
Cook porridge according to instructions
Mix in all ingredients
TFL BREAKFAST BOWL 2 (Vg, GF)
(Serves one)
1 Cup Frozen Berries
½ Banana
1 Cup Coconut Water
1 Tbsp Goji Berries
1 Tbsp Desiccated Coconut
1 Tbsp Pumpkin Seeds
1 Tbsp Chia Seeds
Blend the berries, banana and coconut water until smooth
Pour into a bowl and arrange the rest of your ingredients
Et Voila!
GRANOLA (Vg)
(makes 3-4 servings)
1 Cup Oats
1 Cup Mixed Seeds and Nuts
½ Cup Melted Coconut Oil
1 Tbsp Maple Syrup
1 Tbsp Raw Cacao Powder
Preheat your oven to 180
Mix your ingredients in a bowl and place evenly on a lined baking tray and pop in the oven for 10 mins, mix and place back in the oven for 10 mins.
Remove from the oven and leave to cool.
Store in an airtight container.
COURGETTE AND HALLOUMI FRITTATAS (V, GF)
(Serves 2)
1 Tbsp Coconut Oil
2 Eggs
200 g Halloumi Grated
4 Medium Courgettes grated and water squeezed out
Zest of 1 Lemon
Preheat the oven and grease and line 4 sections of a muffin tray
Whisk the eggs in a large bowl and mix in the courgettes, cheese, lemon zest and season with salt and pepper.
Evenly divide the mixture and cook for 18-20 mins
TOASTED RYE BREAD WITH MACKEREL AND PEA PUREE
(Serves 2)
1 Cup frozen peas
1 Tsp Dried mint
2 Tbsp greek yogurt
2 Slices of Rye bread (toasted)
1 Tin Mackerel Fillets (drained)
Salt and pepper to season
Cook your peas with the mint in a saucepan with boiling water for around 5 minutes
Once drained, place in a food processor with your yogurt and pulse to create a rough puree
Spread your puree onto your toast and top with the mackerel fillets
Season with salt and pepper