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- BREAKFAST RECIPE BOOK -

BEST BODY COOKING

www.bestbodybootcamp.co.uk

http://www.bestbodybootcamp.co.uk

© Copyright 2017 Best Body Bootcamp and it’s licensors

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever withoutthe prior consent and written permissionof the author.

Medical DisclaimerAlways consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

Contents

Crunchy nutty breakfast granola 1

Cocoa refrigerator bars 2

Stewed apple spiced porridge 3

Carrot, pineapple & ginger pancakes 4

Oaty berry breakfast flapjack 5

Chilled pineapple vanilla proats 6

Banana berry omelette 7

Creamy raspberry porridge 8

Spinach, cheese & chilli pancakes 9

Apricot breakfast bars 10

Salmon & dill omelette 11

Walnut muffins 12

Bircher muesli 13

Breakfast egg pizza 14

Omega bars 15

Fruity buckwheat breakfast 16

Egg pancake rolls 17

Egg & beans stuffed breakfast peppers 18

Italian eggy courgette 19

Power breakfast 20

Apple porridge bars 21

Breakfast chocolate berry bars 22

Greens smoothie bowl 23

Italian oaty omelette 24

Kale, cocoa & berry breakfast bowl 25

Pear, walnut & vanilla quinoa porridge 26

Egg muffins 27

Spring onion scrambled eggs 28

Carrot cake overnight oats 29

Italian inspired stuffed peppers 30

Apricot oaty breakfast topper 31

Bacon pancakes 32

Tarragon & spinach frittata 33

Fluffy vanilla pancakes 34

Nutty breakfast bars 35

Summer cous cous 36

Breakfast quiches 37

Fruity chia breakfast 38

Mango yoghurt breakfast bowl 39

Salmon burrito with cabbage & courgette 40

Tropical smoothie bowl 41

Mediterranean baked eggs 42

Avocado salmon brunch 43

Coffee pancakes 44

Peanut butter & jam breakfast bars 45

Quinoa breakfast muffins 46

Baked eggs with asparagus 47

Full English omelette 48

Blueberry smoothie bowl 49

Butternut squash pancakes 50

Poached eggs Spanish style 51

Super oats breakfast 52

Blueberry breakfast in a glass 53

Veggie protein breakfast 54

Berry soufflé 55

Breakfast oat bars 56

Salmon quinoa quiches 57

Cocoa spice pancakes 58

Fruity quinoa 59

Snickers porridge 60

1BREAKFAST

40g porridge oats (use gluten free if preferred)30g almonds, chopped finely20g sunflower seeds1 tsp ground cinnamon2 tbsps honey or maple syrup200g blueberries or raspberries plus a few extra to decoratejuice of one navel orange400g yoghurt

SERVES 3

PER SERVING:

333 Calories43g Carbs11g Protein13g Fat

Place a frying pan over a low / medium heat. Add the oats, almonds, seeds and cinnamon.

Toast gently for 3-4 minutes, stirring frequently. Add the honey and stir to coat.

Remove from heat and transfer mixture to a bowl to cool. Break the mixture up into small chunks.

Mash the berries with the orange juice.

Layer the yoghurt, berries and oat mixture into two serving bowls.

Decorate with a few extra berries. Serve.

Store any leftover granola mixture in an airtight container for up to 2 weeks.

Crunchy nutty breakfast granola

www.bestbodybootcamp.co.uk / 07428 143579


40g cashew or macadamia nuts, chopped finely50g almonds, chopped finely50g dates, pitted and chopped finely50g shredded or fresh coconut1 tsp vanilla extract3 tbsps ground flaxseed or chia seeds50g dark chocolate (minimum 70% cocoa), cut into small piecespinch of salt2 heaped tsps organic cocoa powder100ml coconut milk1-2 tsps natural sweetener to taste (optional)

SERVES 8

Place all of the ingredients in a large bowl and stir until thoroughly combined.

Line a baking tray with baking paper and press the mixture evenly into the tin.

Refrigerate for one hour, then cut into eight bars.

Store in an airtight container and refrigerate for up to 4 days.

PER SERVING:


Cocoa refrigerator bars

2BREAKFASTwww.bestbodybootcamp.co.uk / 07428 143579



1 apple, peeled, cored and diced60g porridge oats 150ml unsweetened almond milk1 tbsp ground cinnamon1 tsp vanilla extract1/4 tsp ground allspice15g raisins10g chia seeds

SERVES 1

PER SERVING:


Bring a small saucepan of water to the boil. Add the diced apple and simmer for 2-3 minutes until soft. Drain and press the apple gently in the sieve to remove excess water. Set aside.

Place the oats and almond milk in a saucepan over a medium/high heat. Cook, stirring for 5-8 minutes, until thickened. Add a drop more almond milk or cold water to the mixture if it starts to stick to the base of the pan. Remove from heat.

Add the cinnamon, vanilla extract, allspice and raisins. Stir well and pour into a serving bowl.

Sprinkle on the chia seeds and serve.

Consume immediately.

Stewed apple spiced porridge


4BREAKFAST

200ml unsweetened almond milk 125g plain flour (use gluten free flour if preferred)1 tsp fresh ginger purée30g fresh pineapple 2 tsps stevia (or use natural sweetener of your choice)120g carrot, grated1 tsp ground cinnamon1 tsp baking powder1 tbsp olive oil20g raisins25ml extra virgin olive oil

MAKES 5 PANCAKES

PER PANCAKE:


Carrot, pineapple & ginger pancakes

Place all of the ingredients in a blender, except for the oil and raisins, and blend until creamy.

Stir the raisins into the mixture and allow to stand for 10 minutes.

Melt 1 tsp oil in a frying pan over a medium / high heat.

Pour one fifth of the pancake mixture into the frying pan, and tilt the pan gently to form a circular shape. Cook until small holes appear in the surface of the pancake.

Use a slice to turn the pancake over. Cook until golden. Transfer the pancake to a plate.

Repeat steps with remaining oil and pancake mixture.




5BREAKFAST

30ml extra virgin olive oil30g maple syrup (or use natural sweetener of your choice)5 pitted dates200ml cold water1 tsp ground cinnamon170g oats (use gluten free if preferred)60g plain flour (use gluten free if preferred)a pinch of baking powder1 pinch of sea salt80g fresh raspberries

MAKES 8 FLAPJACKS

Preheat oven to 180˚C/350˚F.

Line the base of a n 8 x 8 inch square baking tin with baking paper.Put the oil, maple syrup, dates and water in a blender and blend until smooth.

Place the cinnamon, oats, flour, baking powder and sea salt in a bowl and stir well. Add the oil mixture and stir to thoroughly combine.

Place half of the mixture in the baking tin and spread evenly with the back of a spoon to thoroughly cover the base. Sprin-kle the raspberries evenly over the mixture. Top with the remaining oat mixture and spread evenly to cover the raspberries.

Bake for 30 minutes or until golden. Allow to cool in the tin for 10 minutes. Cut into 8 slices. Serve.

Store any leftovers in an airtight container and refrigerate for up to 3 days.

PER SERVING:


Oaty berry breakfast flapjack



6BREAKFAST

100ml unsweetened almond milk, chilled 100g frozen pineapple chunks 300g Greek yoghurt40g vanilla flavour whey or rice protein powder50g oats (use gluten free if preferred)1 tsp cinnamonfor the topping:25g fresh blueberries

SERVES 2

Blend the pineapple and almond milk in a blender.

Spoon the yoghurt into a large bowl and stir in the pineapple and almond milk mix.

Add the protein powder, oats and cinnamon. Mix well.


Chilled pineapple vanilla proats

PER SERVING:




7BREAKFAST

3 eggs1 pinch ground cinnamonsmall pinch of natural sweetener1 small ripe banana1 tsp extra virgin olive oil40g blueberries

SERVES 1

Whisk the eggs in a jug with the cinnamon and sweetener.

Mash the banana thoroughly in a bowl and add to the eggs. Stir well.

Melt the oil in a large frying pan over a medium heat. Add the eggs and cook until the edges are firm.

When the centre of the omelette starts to become firm, add the blueberries, in an even layer.

Place a slice under the omelette and carefully fold in half. Transfer to a plate and serve.

Store any leftovers in an airtight container and refrigerate for up to 1 day.

PER SERVING:


Banana berry omelette



8BREAKFAST

50g oats (use gluten free if preferred)200ml unsweetened almond milk or cold water80g fresh or frozen raspberries1 tsp vanilla extract

SERVES 1

PER SERVING:


Creamy raspberry porridge

Serving suggestion: For a more filling porridge stir in a heaped tsp of crunchy nut butter after you’ve taken the saucepan off the heat.

Place the oats in a saucepan and stir in the milk. Place over a medium heat. Cook for 3-4 minutes, stirring frequently.

When the oat mixture has thickened, add the raspberries and heat through.

Add more milk if the mixture is too thick and heat through.

Stir in the vanilla extract. Serve.




9BREAKFAST

3 eggs40g plain flour (use gluten free if preferred)50ml cold waterpinch of ground black pepperpinch of sea saltpinch of chilli flakes100g fresh spinach leaves, very finely choppedsmall handful fresh coriander, very finely chopped25g Cheddar cheese, grated (or use dairy free cheese if preferred)4 tsps extra virgin olive oilto serve:2 tbsps Greek yoghurtpinch of paprika

MAKES 4 PANCAKES

Crack the eggs into a jug. Add the flour, water, salt, pepper, and chilli flakes and whisk until all lumps are removed. Stir in the spinach, coriander and cheese. Leave to stand for 10 minutes.

Melt 1 tsp oil in a frying pan over a medium heat. Using a ladle, scoop one quarter of the pancake mixture into the pan. Allow to cook for 2-3 minutes, until the edges become firm.

Use a fish slice to turn the pancake over and cook for 2-3 minutes. Remove from pan and place on a plate. Repeat 3 times with remaining oil and pancake mixture.

Serve the pancakes with yoghurt and a sprinkle of paprika.

Store any leftover pancakes in an airtight container and refrigerate for up to 2 days.

Spinach, cheese & chilli pancakes

PER PANCAKE:




10BREAKFAST

90g organic coconut oil50g tahini40g honey or maple syrup 300g porridge oats (use gluten free if preferred)80g dried apricots, chopped finely20g macadamia nuts, chopped1 tsp vanilla extract40g pumpkin seeds10g chia seeds50g crunchy nut butter of choicea pinch of sea salt

SERVES 15

PER SERVING:


Apricot breakfast bars

Preheat oven to 170˚C / 350˚F. Line a baking tray with baking paper.

Melt the coconut oil, tahini and honey over a low heat, stirring constantly. Remove from heat and set aside.

Place all of the remaining ingredients in a large bowl and stir. Add the oil mixture and stir well to combine. If the mixture is a little dry, add a splash of cold water or almond milk.

Transfer the mixture to the tray and shape into a rectangle, approximately 11/2 cmthickness. Press the top of the mixture gently to even surface.

Bake for 20-25 minutes or until golden brown. Allow to cool then cut into 15 slices.




11BREAKFAST

a pinch of dried dill 1 tsp ghee or butter100g fresh salmon fillet1/2 small white onion, finely chopped1 handful mushrooms, chopped1/2 medium tomato, diced4 eggs2 egg whitesa pinch of sea salt and black pepper40g cheddar cheese, grated (use dairy free cheese if preferred)1 handful spinach leaves

SERVES 2

Season the salmon with dill. Melt the ghee / butter in a large frying pan over a medium / high heat.

Add the salmon and cook for around 10-12 minutes, turning halfway. When cooked, the flesh should be a pale pink colour throughout. Remove from pan and set aside.

Reduce the heat to medium. Add the onion and mushrooms to the pan and sauté gently until soft for 2-3 minutes, stirring frequently. Add the tomatoes and cook for 2-3 minutes, until soft. Remove the vegetables from pan and set aside. Remove any bits from the pan.

Whisk the eggs and whites in a jug and season with salt and pepper. Pour the eggs into the pan. Cook gently for 3-4 minutes until the edges of the mixture start to crisp. Add the cheese and spinach leaves and cook until the leaves have wilted.Using a slice, carefully fold the omelette in half. Remove from the pan, slice in half and serve.


Salmon & dill omelette


PER SERVING:



12BREAKFAST

1 large banana 125g pineapple, finely chopped 3 eggs 20ml olive oil40g honey (or use natural sweetener of your choice)1 tsp vanilla extract1 tsp lemon juice 225g plain flour (use gluten free if preferred)20g ground almondsa good pinch of sea salt1/4 tsp baking soda 1 heaped tsp cinnamon 20g walnuts, finely chopped

MAKES 10 MUFFINS

Grease 10 muffin compartments with coconut oil.

In a large bowl, mash the banana and pineapple. Add the remaining wet ingredients and mix well.

Sieve the flour into a separate bowl and add the remaining dry ingredients. Add the dry mixture to the wet and fold in gently until thoroughly combined. Spoon the mixture into the compartments.

Bake at 175˚C / 350˚F for 30 minutes, or until toothpick inserted in centre of muffin comes out clean.

Allow to cool for 5 minutes then relive from tin and transfer to a wire rack to cool.

Store in an airtight container for up to 4 days.

PER MUFFIN:


Walnut muffins



13BREAKFAST

30g oats (use gluten free if preferred)juice of half a lemon3 tbsps cold water2 tbsps plain yoghurt1 tsp honey (or liquid sweetener of your choice)1 apple, grated1/2 tsp ground cinnamon1 tbsp walnuts or almonds, chopped50g raspberries, strawberries or blueberries

SERVES 1

PER SERVING:


REQUIRES ADVANCE PREPARATION.

Mix the oats, water and lemon juice. Cover and refrigerate for 4 hours or overnight.

Transfer to a serving bowl. Add some almond milk if required to achieve the desired consistency.

Add the remaining ingredients.


Bircher muesli



14BREAKFAST

1 tsp ghee or butter4 eggs30g grated cheddar1 tsp tomato purée (optional)pinch of pepperpinch of paprikapinch of Italian herbs

SERVES 1

PER SERVING:


Serving suggestion: Serve with wilted spinach.

Prepare a medium grill.

Melt the ghee/butter in a frying pan over a medium heat.

Crack the eggs into the frying pan. Cook on a medium heat until the whites are solid but the yolks are still runny. Placing a lid on the frying pan will speed up cooking time by a couple of minutes.

Slide the eggs onto a plate. Squeeze on a tsp of tomato purée (if using). Add the cheese and seasonings.

Place under the grill for a few minutes until the cheese melts.


Breakfast egg pizza



15BREAKFAST

1 bramley apple, peeled, core removed and chopped30g oats (use gluten free if preferred)1 tsp ground cinnamon60g crunchy almond, cashew or peanut butter30g pitted dates, chopped finely30g dried raisins1 tbsp chia seeds1 tbsp flaxseed 2 tsps vanilla extractjuice of 1/2 a lemon 2 tsps coconut oil50g vanilla flavoured whey or rice protein powder (optional)2 tbsps dark chocolate chips (minimum 70% cocoa)

MAKES 6 BARS

Line the base of a medium sized square ovenproof tin with greaseproof paper.

Bring a small saucepan of water to the boil. Add the apple and simmer gently for 2-3 minutes. Drain in a sieve and press gently to remove excess juices. Leave to cool.

Place the remaining ingredients in a bowl. Add the apple. Mix thoroughly.

Transfer the mixture to the tin and spread evenly to cover the base.

Refrigerate for 30 minutes or more, until the mixture is firm.

Cut into 6 pieces. Refrigerate until ready to serve.

Store any leftover bars in an airtight container and refrigerate for up to 4 days or freeze on same day.

Omega bars

PER BAR:




16BREAKFAST

60g buckwheat groats, pre-soaked overnight60ml unsweetened almond milk (or use milk of your choice)50ml coconut milk60g fresh blueberries1 medium sized banana1 tsp chia seeds1 tsp ground cinnamonfor the topping:a few blueberries30g fresh pineapple, cut into bite-sized pieces30g fresh raspberries10g walnuts, chopped

SERVES 1

PER SERVING:


Fruity buckwheat breakfast

Rinse the pre-soaked groats in cold water. Place in a blender with the almond milk, coconut milk, blueberries, banana, chia seeds and cinnamon.

Blend well until smooth. Pour the mixture into a serving bowl and top with the remaining ingredients.

Refrigerate for up to 1 day.



17BREAKFAST

for the dipping sauce:2 tsps soy sauce (reduced salt)juice of 1/2 a lime for the pancake rolls:3 small eggs, beaten1 tsp soy sauce (reduced salt)small bunch fresh chives, finely chopped30g cooked ham, cut into small piecespinch of ground chilli flakessmall bunch of fresh coriander, finely choppedsalt and pepper1 tsp extra virgin olive oill

SERVES 1

To create the dipping sauce, mix the soy sauce and lime juice. Taste test, and add more lime juice if required.

Mix the eggs in a jug with the soy sauce, chives, ham, chilli flakes, coriander and salt and pepper.

Melt the oil in a large flat-based frying pan over a medium heat. Pour the egg mix-ture into the pan, tilting the pan gently to cover the base in a thin even layer. Cook gently for several minutes until firm.

Use a slice to roll the cooked egg up completely. Transfer to a large plate and cut into 3-4 pieces.

Serve with the dipping sauce.


PER SERVING:


Egg pancake rolls



18BREAKFAST

2 tsps extra virgin olive oil to grease dish2 large bell-peppers (any colour)90g sweet potato, diced 2 spring onions, finely chopped 2 garlic cloves, finely chopped 1 tsp Italian seasoning3/4 tsp dried thymea pinch of salt and pepper150g tinned haricot beans, washed and drained5 cherry tomatoes, halveda handful of fresh spinach leaves4 eggs

SERVES 2

Preheat oven to 180˚C/350˚F. Slice each pepper in half lengthways and remove the seeds and insides.

Grease the base of an ovenproof dish with half of the oil . Melt the remaining oil in a frying pan over a medium heat. Add the sweet potato, spring onions and garlic and sauté for 3 minutes, stirring.

Add the Italian seasoning, thyme, salt and pepper, haricot beans and tomatoes. Sauté for 2 minutes, stirring.

Add the spinach leaves, cover and cook until wilted. Spoon the mixture into each pepper, leaving a small well to add the eggs later. Place the stuffed peppers in the ovenproof dish. Bake for 15 minutes.

Carefully crack an egg into each well. Cook for 10 minutes for a slightly runny egg, or longer if preferred. Serve.


Egg & beans stuffed breakfast peppers

PER SERVING:




19BREAKFAST

2 large whole eggs1 large egg whitea sprinkle of ground black peppera pinch of Italian herb seasoning1 tsp Parmesan or hard cheese, grated1 tbsp tomato purée1 small courgette, grated50g ham, finely chopped3g ghee or coconut oil

SERVES 1

PER SERVING:


Crack the eggs into a large mixing jug. Add the black pepper, Italian seasoning, Parmesan and tomato purée. Whisk well.

Add the courgette and ham and mix well.

Heat a large frying pan and melt the ghee / oil.

Spoon palm-sized amounts of the mixture into the pan.

Cook for 3-4 minutes on each side.

Serve on their own or with wilted spinach.


Italian eggy courgette



20BREAKFAST

4 tbsps plain yoghurtjuice of half a lemonpinch of freshly grated ginger1 small banana, sliced or mashed6 chopped walnuts or almonds2 tbsps buckwheat flakes or oats, pre-soaked overnight in water or almond milk (use gluten free if preferred)50g raspberries or blueberries

SERVES 1

PER SERVING:


Mix the yoghurt with the ginger and lemon juice in a bowl.

Add the remaining ingredients and serve.


Power breakfast



21BREAKFAST

200g porridge oats (use gluten free if preferred)260ml unsweetened almond milk 25g raisins200g plain yoghurt1 tsp coconut oil, melted3 eggs1 tbsp honey11/2 tsps ground cinnamon1 tsp vanilla extract1 tsp ground ginger1 tsp baking powder2 Bramley apples, peeled, cored and chopped into small pieces

MAKES 12 BARS

Preheat oven to 170˚C / 325˚F.

Line the base of two square baking tins with parchment paper.

Place all of the ingredients in a large bowl. Mix thoroughly to combine.

Pour the mixture into the baking tins.

Bake for 45 minutes, or until the centre of the mixture is firm to the touch.

Leave to cool in the tin for 5 minutes, then remove and transfer to a wire rack to cool.

Slice into 12 pieces.

Once cooled, store in an airtight container and refrigerate for up to 3 days.

Apple porridge bars

PER BAR:




22BREAKFAST

60g rolled oats (use gluten free if preferred)50g fresh blueberries30g dark chocolate (minimum 70% cocoa), cut into small chunks30g cashews30g dried pitted dates, chopped1 tsp vanilla extract10g desiccated coconut50g crunchy nut butter of your choicea splash of nut milk of your choice

MAKES 6 BARS

PER BAR:


Breakfast chocolate berry bars

Preheat oven to 160˚C/325˚F. Line the base of an 8x8” baking tin with baking paper.

Place all of the ingredients in a bowl and stir into a thick paste. Add a drop more nut milk if the mixture is too dry. Transfer the mixture to the baking tin and level the surface with a wooden spoon.

Bake for 20-25 minutes, until golden. Allow to cool in the tin. Cut into 6 pieces. Serve.

Store any leftovers in an airtight container for up to 3 days.



23BREAKFAST

for the base:70g fresh spinach leaves100g frozen banana2 tsps greens powder250g Greek yoghurt (use dairy free if preferred)20g almonds2 tsps vanilla extractfor the topping:5g sunflower seeds10 physalis 10g almonds70g ripe mango slices

SERVES 2

Place the base ingredients in a blender and pulse until creamy. Divide contents between two bowls.

Top with the remaining ingredients. Serve.

Refrigerate any leftovers for up to 1 day.

PER SERVING:


Greens smoothie bowl




30g rolled oats15g tomato purée1 spring onion, chopped1/2 tsp Italian herbs3 eggsa pinch of salt & pepper1/2 tsp extra virgin olive oil1 tomato, sliced

SERVES 1

Place the rolled oats in a bowl and add a small amount of cold water so that the oats are not quite covered. Microwave the oats for 2 minutes. Alternatively, transfer the oats and water to a saucepan and cook over a medium heat, stirring occasionally for 3-4 minutes. Remove from heat and transfer back to the bowl.

Add the tomato purée, spring onion, Italian herbs, eggs and salt and pepper to the oats and mix well.

Place a frying pan over a low-medium heat and add the oil. Pour the omelette mixture into the pan. Cook for 2-3 minutes, until firm enough to turn. Cook on the other side until firm.

Use a slice to remove from the pan. Serve the omelette with the tomato slices.


Italian oaty omelette

PER SERVING:



25BREAKFAST

a handful of kale leaves150ml unsweetened almond milk1/2 a medium sized ripe banana40g frozen blueberries1 tbsp cocoa powder1-2 ice cubes1 tsp honeyFor the topping:2 tsps sunflower seeds1 tsp honey40g raspberries1 tsp chia seeds

SERVES 1

Place all of the ingredients in a blender (except the topping ingredients) and blend until smooth.

Transfer to a serving bowl.

Add the topping ingredients and serve.

Store any leftovers in an airtight container and refrigerate for up to 24 hours.

Kale, cocoa & berry breakfast bowl

PER SERVING:




26BREAKFAST

30g quinoa100ml unsweetened almond milk (or milk of your choice)2 tsps chia seeds1 tbsp natural sweetener of choice small pinch of sea salt1 vanilla pod, with an incision made lengthways (or use 1 tsp vanilla extract)a pinch of ground cinnamon1 tsp raisins2 tinned pear halves, sliced10g walnuts, chopped

SERVES 1

PER SERVING:


Rinse the quinoa and simmer in a saucepan of water for around 20 minutes until cooked.

Meanwhile place the almond milk in a saucepan over a low heat. Add the vanilla pod if using, cover and simmer for 20-25 minutes (or longer if you have time).

Drain the quinoa and add to the vanilla milk, with the chia seeds. Cook, stirring for 15 minutes. Remove pan from heat.

Transfer the contents of the pan to a serving bowl. Mix in the raisins, vanilla extract (if using), sweetener and salt. Top with pear and walnuts. Enjoy warm or cold.


Pear, walnut & vanilla quinoa porridge



27BREAKFAST

35 ham, cut into small pieces5 eggs35g Cheddar cheese, grated (use dairy free if preferred)35g spinach, cut into small pieces1/2 tsp Italian seasoningsalt and pepper to season

SERVES 2

Preheat oven to 160 C / 325 F.

Whisk the eggs in a large jug. Stir in the remaining ingredients.

Grease 6 compartments of a muffin tin.

Pour the mixture into the 6 compartments.

Bake for 15-20 minutes or until the muffins are cooked throughout. Serve.

Once cooled, store any leftovers in an airtight container and refrigerate for up to 3 days.

Egg muffins

PER SERVING:




28BREAKFAST

Serving suggestion: Serve with steamed greens of your choice.

4 eggs 1 egg whitea pinch of salt and pepper 10ml extra virgin olive oil2 spring onions, finely chopped

SERVES 1

PER SERVING:


Spring onion scrambled eggs

Crack the eggs into a jug. Add the egg white, season with salt and pepper and whisk well with a fork.

Heat the oil in a pan and add the spring onions.

Add the eggs to the pan and stir until the eggs are cooked. Serve.




Top tip: If using chilled milk, the oats will only need to be refrigerated for 30 minutes, rather than overnight.

29BREAKFAST

50g rolled oats (use gluten free if preferred)40g plain yoghurt (use dairy free if preferred)100ml nut milk of your choice1 tsp vanilla bean paste or vanilla extract1 tsp ground cinnamon1/2 tsp ground nutmeg40g carrot, finely grateda drizzle of honey (or use natural sweetener of your choice)for the topping:10g chopped walnuts5g raisins10g carrot, finely grated

SERVES 1

Combine everything together in a bowl, except for the topping ingredients, and stir well. Refrigerate overnight.

Stir again and transfer to a serving bowl. Add the topping ingredients and serve.


PER SERVING:


Carrot cake overnight oats



30BREAKFAST

2 large bell-peppers (any colour)5ml extra virgin olive oil1 small onion, finely diced100g mushrooms, roughly chopped30g tomato purée1/2 tsp dried Italian herbsa pinch of salt and pepper4 eggs30g grated Cheddar (use dairy free if preferred)

SERVES 2

Preheat the oven to 200˚C/400˚F.

Cut the peppers down the middle (lengthways). Remove the pith and seeds and discard. Place the peppers (skin side down) in an ovenproof dish.

Heat the oil in a frying pan over a medium heat. Add the onion and mushrooms. Fry gently for 5 minutes, stirring regularly.

Add the tomato purée, salt, pepper and Italian herbs. Cook for 2 minutes, stirring.Spoon the mixture into each of the pepper halves.

Make a small well in the mixture. Carefully crack one egg into each well, ensuring that the egg doesn’t overrun.

Sprinkle the cheese over the egg. Bake for 20 minutes.


Italian inspired stuffed peppers

PER SERVING:




31BREAKFAST

90g dried apricots, chopped90g porridge oats (use gluten free if preferred)30g sunflower seeds10g pumpkin seeds30ml cold water10g unsweetened coconut flakes2 tsps coconut oil, melted2 tbsps almond, cashew or peanut butter

SERVES 8

PER SERVING:


Apricot oaty breakfast topper

Preheat the oven to 140˚C/ 275˚F. Line a baking tray with greaseproof paper.

Place all ingredients in a bowl and mix until well combined. The mixture should be slightly sticky. Add a drop more water if required.

Spoon the mixture onto the baking tray, packing gently into an even rectangular shape, around 1 cm thick. This will help to prevent the mixture from burning.

Bake for 30-40 minutes or until golden. Allow mixture to cool and harden on the tray before storing.

Store in an airtight container for up to 2 weeks.



32BREAKFAST

1 tsp ghee or coconut oil3 streaky bacon rashers, cut in half lengthways.for the pancakes:80g coconut flour (or use gluten free plain flour)¼ tsp baking soda50g crunchy nut butter of choice 2 eggs100ml unsweetened almond milk (or use milk of choice)1 tbsp natural sweetener of your choice30g vanilla flavour whey or rice protein powder (optional)3 tsps coconut oilto serve:1 tbsp honey or maple syrup

MAKES 6 PANCAKES

Heat the ghee/oil in a frying pan over a medium heat. Add the bacon and fry for 3-4 minutes each side, until crispy. Remove from heat and set aside.

Put all of the pancake ingredients (except for the coconut oil) into a blender and blend well. Add a splash of water if necessary - the mixture should be quite thick yet runny enough to pour.

Heat a small amount of the coconut oil in a large non-stick pan over a medium/high heat. Pour one sixth of the pancake mixture into the centre of the pan. Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake (around 1-2 minutes), place a rasher of bacon over the pancake. Turn or flip the pancake over and cook on the other side for 1-2 minutes.

Transfer pancake to a plate. Add more oil to the pan and repeat the process five times with the remaining batter. Serve the pancakes with a drizzle of honey or maple syrup.


Bacon pancakes

PER PANCAKE:




33BREAKFAST

1 tbsp butter or coconut oilhandful of spinach leaves11/2 tsps dried tarragon, or several sprigs of chopped fresh tarragonsmall pinch of sea salt flakespinch of ground black pepper6 eggs plus 1 egg white50g Feta, diced (or use a dairy free cheese if preferred)

SERVES 3


Melt half of the butter/oil over a medium heat in an ovenproof non-stick frying pan. Add the spinach, dried tarragon (if using), and the salt and pepper. Cook, stirring frequently for 2-3 minutes. Remove the spinach and set aside.

In a large bowl, beat the eggs and egg white. Stir in the spinach and fresh tarragon (if using).

In the frying pan, melt the remaining butter/oil over a medium heat. Pour in the egg mixture and sprinkle the cheese on top. Cook for around 6-7 minutes then transfer the pan to the oven for 3-4 minutes, or until the eggs are set. Lift up the edge of the frittata with a spatula and slide the frittata onto a plate. Cut into 3 wedges and serve.

Store any leftovers in an airtight container and refrigerate for 2 days.

PER SERVING:


Tarragon & spinach frittata



34BREAKFAST

175g self-raising flour (use gluten free flour if preferred)small pinch of bicarbonate of sodapinch of sea salt2 tsps granulated natural sweetener of your choice100ml buttermilk (or use dairy free milk of your choice)200ml almond milk (or use milk of your choice)1 egg1 tsp vanilla extract35g vanilla flavoured whey or rice protein powder (optional)2 tbsps raisins 3 tsps coconut oil

MAKES 6 PANCAKES

PER PANCAKE:


Fluffy vanilla pancakes

Place all ingredients except for the raisins and coconut oil in a blender and mix until smooth. Stir the raisins into the batter.

Heat the coconut oil in a pan over a medium/high heat and then pour one sixth of the mixture into the centre of the pan.

Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake (around 1-2 minutes), turn it over and cook for 1-2 minutes, until golden. Transfer to a plate.

Repeat with the remaining batter.

Serve with yoghurt, berries and a drizzle of honey.




35BREAKFAST

30g chopped dates, pre-soaked in hot water for 20 minutes to soften40g vanilla flavour whey or rice protein powder (optional)80g crunchy peanut or almond butter1 tbsp coconut oil40g porridge oats (use gluten free if preferred)1 tsp vanilla extract10g brazil nuts, almonds or cashews, choppedpinch of cinnamon60ml unsweetened almond milk or cold water

MAKES 8 BARS

Line a baking tray with greaseproof paper.

Place all of the ingredients except for the almond milk / cold water in a bowl and stir thoroughly to combine (or use a food processor if you have one).

Add the almond milk / water and stir / process again into a thick sticky dough.

Press the dough into the baking tray and place in the freezer for 30 minutes or more to set.

Slice into 8 bars.

Refrigerate in an airtight container for up to 3 days or freeze for up to one month.

Nutty breakfast bars

PER BAR:




36BREAKFAST

100ml cold water40g cous cous1/2 an apple, core removed and sliced finely80g fresh apricot or berries50g Greek yoghurt1 tsp chia seeds (or use seeds of choice)

SERVES 1

Place the water in a saucepan and bring to the boil. Reduce heat to low and add the cous cous. Stir well and remove pan from heat. Cover and leave for around 8 minutes to absorb the water.

Fluff up with a fork and transfer to a serving bowl. Top with the apple, apricot / berries, yoghurt and seeds.


PER SERVING:


Summercous cous



37BREAKFAST

150g plain flour (use gluten free if preferred) plus extra to flour boardpinch of sea salt75g unsalted butter, cut into chunks3 tbsps cold water4 eggs80ml unsweetened almond milk (or use milk of your choice)pinch of ground black pepper5-6 cherry tomatoes, halved25g Cheddar cheese, grated (or use dairy free cheese if preferred)2 tsps extra virgin olive oil2 unsmoked bacon rashers, cut into small pieces with scissors5-6 closed cup mushrooms, sliced

SERVES 4


Whisk the eggs in a jug. Add the milk, pepper, tomatoes and cheese and stir well.

Melt the oil in a large frying pan over a medium heat. Add the bacon pieces and fry for 2-3 minutes each side, until crispy. Add the mushrooms and sauté for 2-3 minutes until soft. Remove pan from heat.

Lightly flour a board and cut the pastry into four chunks. Roll each piece out into a circle. Line the base and sides of 4 small ovenproof dishes (approximately 6 inches diameter) with the pastry. Trim any excess pastry which hangs over the sides.

Stir the bacon and mushrooms into the egg mixture. Pour the mixture into the dishes. Bake for 40-50 minutes until the pastry is golden and the filling is cooked throughout. Enjoy warm or cold.

Cover and refrigerate any leftovers for up to 2 days.Place the flour and salt in a large bowl and

add the butter. Using your fingertips combine the ingredients thoroughly to form a breadcrumb consistency. Stir in the cold water and mix thoroughly with your hands, to form into a firm dough. Wrap in cling film and refrigerate for 30 minutes or more.

Breakfast quiches

PER SERVING:




38BREAKFAST

160g ripe banana1 tsp vanilla extract250ml unsweetened almond milk (or use milk of your choice)25g chia seeds150g frozen berries of your choicejuice of 1/2 a lemon10g toasted almond flakes

SERVES 3

PER SERVING:


Place half of the banana in a blender. Add the vanilla extract and half of the almond milk. Pulse until creamy. Pour the mixture into a bowl and stir in half of the chia seeds. Divide the mixture between 3 tall serving glasses and refrigerate.

Place the remaining banana in the blender plus the mixed berries and lemon juice. Pulse until creamy. Pour into a jug and stir in the remaining chia seeds. Refrigerate for 5 minutes. Add the fruit mixture in the jug to the 3 glasses, pouring the mixture gently onto the back of a spoon. This will create a clean line where the two mixtures meet. Refrigerate for 1 hour.

Sprinkle the almonds over the 3 glasses and serve.

Cover and refrigerate any leftovers for up to 2 days.

Fruity chia breakfast



39BREAKFAST

60g plain yoghurt70g frozen mango50g ripe banana60g fresh strawberries, sliced2g chia seeds5g unsweetened coconut flakes4g toasted almond flakes

SERVES 1

Place the yoghurt, mango, banana and half of the strawberries into a blender and pulse until creamy.

Transfer the mixture to a serving bowl.

Top with the remaining ingredients and serve.

Store any leftovers in an airtight container and refrigerate for 1 day.

Mango yoghurt breakfast bowl

PER SERVING:




40BREAKFAST

2 tsps ghee or coconut oil1/2 a red onion, finely chopped1 spring onion, finely sliced60g courgette, finely chopped100g Savoy cabbage, finely chopped180g fresh salmon fillet2-3 garlic cloves, finely choppedequivalent amount of fresh ginger, finely chopped pinch of salt and pepper1 tsp mustard seeds1/2 tsp dried oreganojuice of 1 lime2 eggsa handful of fresh coriander, chopped

SERVES 2

Add the salmon to the pan, skin side down and cook for 5-6 minutes until the skin is crispy. Turn over and cook until the flesh is a pale pink throughout. Remove skin and discard. Break the salmon up into flakes.

Return the salmon and cooked vegetables to the pan. Add the garlic, ginger, salt, pepper, mustard seeds and oregano. Squeeze over half of the lime juice and stir. Cook for 3 minutes, stirring occasionally. Remove pan from heat.

Whisk the eggs in a jug. Melt the remain-ing ghee / oil in a frying pan or skillet over a medium heat. Pour the eggs into the pan and cook for 2-3 minutes until the centre of the eggs are firm. Use a slice to turn and cook until firm throughout. Remove from pan and transfer to a plate.

Spoon the filling across the centre of the cooked egg. Add the coriander and remaining lime juice. Wrap the sides of the cooked egg up and around the filling. Roll then slice in half and serve.


Melt half of the ghee / oil in a frying pan over a medium heat. Add the onion and sauté gently for 3 minutes. Add the spring onion, cabbage and courgette and sauté for 4 minutes, stirring, until soft. Remove the cooked vegetables from the pan and set aside.

Salmon burrito with cabbage & courgette

PER SERVING:




41BREAKFAST

20ml cold water or unsweetened almond milk120g plain yoghurt (use dairy free if preferred)25g vanilla or strawberry flavour whey or rice protein powder (optional)1 tsp vanilla extract60g frozen berries (any variety)3g seeds e.g. chia, sunflower, pumpkin2g flaked almonds30g fresh papaya, sliced30g fresh mango, sliced25g fresh berries, to decorate

SERVES 1

PER SERVING:


Put the water/almond milk, yoghurt, protein powder (if using), vanilla extract and frozen berries in a blender and pulse until creamy.

Transfer the contents to a serving bowl.

Top with the remaining ingredients. Serve.


Tropical smoothie bowl



42BREAKFAST

1 tsp ghee or coconut oil1/2 a red onion, finely chopped1/2 a red bell-pepper, finely sliced1/2 a yellow bell-pepper, finely sliced4 garlic cloves, finely chopped400g tinned chopped tomatoes1/2 tsp paprika1/2 tsp oregano3/4 tsp dried basil (or use fresh chopped basil)pinch of sea salt3 eggs20g Cheddar cheese, grated (or use dairy free cheese)

SERVES 2


Melt the ghee / oil in a frying pan over a medium heat. Add the onion and sauté gently for 3 minutes, stirring occasionally.

Add the red and yellow pepper and sauté for 2-3 minutes, stirring occasionally until soft.

Add the garlic and fry gently for 2 minutes, stirring.

Add the tomatoes, herbs and salt. Stir well and cook for 2 minutes.

Transfer the contents of the pan to a medium sized ovenproof dish. Make 3 small wells in the mixture and carefully crack an egg into each.

Sprinkle over the grated cheese.

Bake for 25-35 minutes, until the eggs are firm. Serve.


Mediterranean baked eggs

PER SERVING:




43BREAKFAST

3 eggssalt and pepper to season 1 tsp extra virgin olive oil40g button mushrooms, sliced2 spring onions, sliced15g Cheddar cheese, grated (or use dairy free cheese of your choice)40g ripe avocado, sliced25g smoked salmon

SERVES 1

PER SERVING:


Serving suggestion: Enjoy with a slice or rye toast (or use a gluten free alternative if preferred).

Avocado salmon brunch

Whisk the eggs in a jug. Season with salt and pepper.

Melt the oil in a frying pan over a medi-um heat. Add the mushrooms and spring onions and sauté gently for 3-4 minutes, stirring until soft.

Transfer to a plate. Remove pan from heat and gently wipe out any debris.

Place the pan back on the heat. Add the eggs and cook gently, stirring continuously. As the eggs start to cook, add the cheese. Stir the eggs until thoroughly cooked and remove pan from heat. Mix the smoked salmon with the scrambled eggs.

Place the avocado slices on a plate. Top with the remaining ingredients and serve.




44BREAKFAST

20g plain flour (use gluten free if preferred)30g oats (use gluten free if preferred)2 eggs1 egg white50g ripe banana1 tsp stevia (or use natural sweetener of your choice)20g crunchy nut butter (any variety)2-3 tsps coffee granules (use decaffeinated if preferred)1 tsp ground cinnamon3 tsps coconut oil

MAKES 4 PANCAKES

Put all of the ingredients in a blender, except for the coconut oil. Blend until thoroughly combined.

Melt 1 tsp of coconut oil in a large frying pan over a medium / high heat. Pour quarter of the mixture into the centre of the pan. Move the pan around gently to even out the mixture in to a circular shape.

When small holes appear in the pancakes, turn or flip it over and cook on the other side for 1-2 minutes.

Transfer pancake to a plate. Add more oil to the pan and repeat three more times with the remaining mixture.

Separate each pancake on the plate with a sheet of kitchen roll until you are ready to serve.


Serving suggestion: Serve each pancake with a dollop of Greek yoghurt, a drizzle of honey and a sprinkle of chopped walnuts.

Coffee pancakes

PER PANCAKE:




45BREAKFAST

1 eating apple, peeled, cored, and cut into slices70g oats (use gluten free if preferred)60g crunchy peanut butterpinch of sea salt (optional)20g unsalted peanuts20g raisins10g mixed seeds40g reduced sugar strawberry jam, or use fresh mashed strawberries

SERVES 6

Line the base of an 8x8” square tray with baking paper.

Place the apple slices in a small saucepan and add just enough boiling water to cover. Place over a medium heat and simmer for 4-5 minutes, until soft. Drain and allow to cool. Mash into a purée, removing all lumps. Transfer the apple to a large bowl and add the remaining ingredients (except for the jam / strawberries). Mix thoroughly to combine.

Spoon half of the mixture into the square tray and use the back of a spoon to spread the mixture quite finely. Spoon the jam over the top and spread finely to cover the base. Spoon the remaining mixture over the jam to cover completely.

Freeze for 20 minutes until firm then cut into 6 slices. Remove from freezer 5-10 minutes before serving.

Store any leftovers in an airtight container and freeze for up to 2 weeks.

PER SERVING:


Peanut butter & jam breakfast bars



46BREAKFAST

small amount of extra virgin olive oil to grease tin 120g cooked quinoa (40g dry weight)2 egg whites2 eggshandful of spinach leaves, finely chopped1 small red onion, finely diced2 small vine ripened tomatoes, dicedhandful of closed cup mushrooms, finely chopped30g grated Cheddar cheese (or use dairy free if preferred)1 tbsp Worcestershire sauce 1/4 tsp garlic powderpinch of sea salt and ground black pepper

MAKES 8 MUFFINS


Lightly grease 8 compartments of a muffin tray or 8 ovenproof ramekins with coconut oil.

Place all ingredients in a large bowl and mix thoroughly.

Spoon the mixture into the muffin compartments. Bake for 20-25 minutes, until the centre of the muffins are firm.

Leave to cool in the tin for 5-10 minutes. Serve.

Once cooled, store any leftover muffins in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER MUFFIN:


Quinoa breakfast muffins



47BREAKFAST

1 tsp extra virgin olive oil60g white onion, finely chopped3/4 tsp dried parsley or Italian seasoning3 asparagus spearsa large handful of spinach leaves30g fresh or frozen peas2 small vine-ripened tomatoes, sliced4 eggssalt and pepper to season

SERVES 2

PER SERVING:


Baked eggs with asparagus


Melt the oil in a frying pan over a medium heat. Add the onion and dried parsley / Italian seasoning and sauté for 3-4 minutes, stirring, until soft. Transfer the onion to a 6 x 6 inch round ovenproof dish.

Steam the asparagus for 2 minutes. Add the spinach and peas and steam for 1-2 minutes until the spinach has wilted. Remove vegetables from steamer. Transfer the spinach and peas to the ovenproof dish.

Add the sliced tomatoes to the ovenproof dish. Crack each egg into the dish, taking care not to break the yolks.

Arrange the asparagus spears on top of the eggs. Season with salt and pepper.

Bake for 20 minutes or until the eggs are cooked to your liking. Serve.




48BREAKFAST

1 tsp extra virgin olive oil2 rashers unsmoked bacon, cut into small pieces2 small ripe tomatoes, chopped 3 closed cup mushrooms, sliced3 eggspinch of salt and pepper25g grated Cheddar cheese (or use dairy free cheese if preferred)

SERVES 1

Melt the oil in a frying pan over a medium heat. Add the bacon and fry for 4-5 min-utes, turning halfway, until crispy. Remove from pan and set aside.

Add the tomatoes and mushrooms to the frying pan and fry for 3-4 minutes, until soft. Remove from pan and set aside. Discard any debris from the pan.

Mix the eggs in a jug and add the salt and pepper. Pour the mixture into the frying pan, covering the base, and cook for 3-4 minutes, until the edges of the mixture start to firm up and bubbles appear in the centre.

Add the cheese, mushrooms and tomatoes and continue to cook for 2-3 minutes until the omelette is firm enough to slide a slice underneath.

Gently fold the omelette in half, to cover the tomatoes and mushrooms. Remove carefully from pan and serve.


Full English omelette

PER SERVING:




49BREAKFAST

75g ripe banana60g frozen blueberries120g plain yoghurtfor the topping:7g shredded coconut flakes70g ripe mango, sliced10g walnuts, chopped5g flaked almondsa sprinkle of chia seeds

SERVES 1

Place the banana, blueberries and yoghurt in a blender and pulse until creamy. Transfer to a serving bowl.

Arrange the topping ingredients over the blueberry mixture.


PER SERVING:


Blueberry smoothie bowl



50BREAKFAST

100g roasted butternut squash, peeled and mashed65g plain flour (use gluten free if preferred)3/4 tsp stevia (or use natural sweetener of your choice)pinch of sea salt flakes3/4 tsp ground cinnamon1 egg120ml unsweetened almond milk (or use milk of your choice)12g butter3 tsps coconut oil

MAKES 5 PANCAKES

PER PANCAKE:


Butternut squash pancakes

Put all of the ingredients except for the coconut oil into a blender and blend together. Allow to stand for 5 minutes.

Heat 1 tsp of the coconut oil in a large non-stick pan over a medium/high heat. Pour one fifth of the mixture into the centre of the pan.

Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake (around 1-2 minutes), turn or flip it over and cook on the other side for 1-2 minutes.

Transfer pancake to a plate. Add more oil to the pan and repeat the process four times with the remaining batter.




51BREAKFAST

1 tsp extra virgin olive oil 60g red onion, finely chopped1 clove garlic, finely chopped7g pine nuts pinch of salt and pepper 1/2 tsp ground cinnamona large handful of fresh spinach leaves, rinsed2 eggs5g raisins

SERVES 1

Melt the oil in a frying pan over a medium heat. Add the onion and sauté for 4 minutes, stirring occasionally.

Add the garlic and sauté for 1 minute, stirring.

Add the pine nuts, salt and pepper and cinnamon. Cook for 1 minute, stirring. Add the spinach leaves, raisins and 2 tsps cold water. Stir and cover. Cook until the spinach has wilted.

Meanwhile bring a small saucepan of water to the boil (around 3 inches deep). Reduce to a steady simmer. Carefully crack the eggs into the water.

Poach for 2-4 minutes (2 minutes is ideal for a runny egg).

Transfer the spinach mixture to a plate. Top with the poached eggs and serve.


Poached eggs Spanish style

PER SERVING:




52BREAKFAST

125g oats (use gluten free if preferred)1 tsp vanilla extract200ml unsweetened almond milk2 tsps stevia (or use sweetener of your choice)40g vanilla flavour whey or rice protein powder (optional) 1 tsp ground chia seeds2 tsps ground flaxseed1 tsp pistachio nuts, chopped40g blueberries2 tsps fresh grated (or desiccated) coconut

SERVES 2

PER SERVING:


Place the oats, vanilla extract, almond milk and stevia in a saucepan over a medium / high heat.

Cook, stirring for around 7-10 minutes. Reduce heat if the mixture starts to boil.

When the mixture has thickened, remove from heat and allow to stand for 2-3 minutes.

Stir in the protein powder and mix well.

Spoon the porridge into two serving bowls. Stir in the chia and flaxseed and top with pistachios, blueberries and coconut.


Super oats breakfast




100ml cold water50g vanilla flavoured whey or rice protein powder (optional)40g oats (use gluten free if preferred)50g frozen blueberrieshandful spinach1 tsp cinnamon

SERVES 1

PER SERVING:


Put all of the ingredients into a blender, water first and blend until smooth. Add more water if required, to achieve the desired consistency.


Blueberry breakfast in a glass



125g broccoli, cut into small floretshalf a courgette, chopped2 small leeks, sliced finely50ml coconut milk6 eggspinch of oregano salt and pepper30g cheddar cheese (optional), grated (use dairy free if preferred)

SERVES 2

PER SERVING:



Grease a 10 inch round ovenproof dish.

Steam the broccoli, leeks and courgette for 4-5 minutes, or until tender.

Place the cooked vegetables in the base of the oven dish.

Whisk the eggs, coconut milk, oregano, salt and pepper together. Stir in the cheese if using.

Pour the egg mixture over the vegetables. Bake for around 20 minutes, or until thoroughly cooked.


Veggie protein breakfast



1 tsp organic butter or coconut oil 100g mixed berries2 tbsps coconut milk4 large eggs, yolks and whites separated1 tsp vanilla extractpinch of ground cinnamon

SERVES 2


Melt the butter / oil in an ovenproof skillet or pan over a medium heat.

Add the berries and simmer gently for around 4 minutes, stirring occasionally.

Meanwhile, whisk the egg whites with an electric mixer until stiff peaks form.

In a separate bowl hand whisk the egg yolks, coconut milk, cinnamon and vanilla extract for 1-2 minutes.

Gently fold the yolks into the egg whites.

Pour the mixture over the berries and cook for 2 minutes then transfer to the oven.

Bake for 10-12 minutes until lightly browned. Serve warm or cold.


Serving suggestion:Drizzle lightly with honey and sprinkle over a few flaked almonds

Berry soufflé

PER SERVING:




200g oats (use gluten free oats if preferred)35g vanilla flavoured whey or rice protein powder (optional)1 tbsp chia seeds1/2 tsp cinnamonpinch of sea salt2 small carrots, grated1 apple, grated50g nut butter of choice1 tbsp honey (or use sweetener of your choice)60ml unsweetened almond milk25g walnuts, chopped30g raisins

MAKES 9 BARS

PER SERVING:


Line a tray with baking paper.

In a large bowl combine the oats, protein powder, chia seeds, cinnamon and sea salt.Stir in the carrot and apple.

Mix together the nut butter and honey. Add to the dry mixture and stir well. Add the almond milk and stir well. Stir in the walnuts and raisins.

Pour the mixture on to the lined tray and shape into a rectangle. Freeze for 20 minutes to harden. Cut into 9 bars

Store in an airtight container and refrigerate for up to 4 days or freeze on same day.

Tip:Make these the night before to save time in the mornings.

Breakfast oat bars



small amount of coconut oil to grease tin100g uncooked quinoa115g cooked salmon, flakedhandful of spinach, chopped1 small mushroom, finely chopped6 medium sized eggs1/2 tsp paprika1/2 tsp sea salt1/2 tsp black pepper

MAKES 8 QUICHES

PER QUICHE:



Cook the quinoa according to packet instructions then drain.

Grease 8 compartments of a muffin tin with coconut oil. Line the bottom of each muffin compartment with quinoa.

Add some cooked salmon on top. Sprinkle on the spinach and mushroom.

Whisk the eggs and stir in the paprika, salt and pepper. Divide the egg amongst the 8 compartments.

Top with more quinoa, and mix into the egg gently with a fork. Bake for 15-20 minutes or until the egg is cooked.


Salmon quinoa quiches



115ml unsweetened almond milk 120g gluten free plain flour1 tbsp ground almonds2 tsps cocoa powder1/2 tsp ground cinnamon1/2 tsp cayenne pepper2 tsps baking powder1/4 tsp sea salt2 eggs2 tsps stevia2 tsps coconut oil for fryingsprinkle of raisins (optional)

MAKES 5 PANCAKES

Put everything in a blender, except for the coconut oil and raisins and blend until smooth. Leave to stand for 5 minutes.

Melt a quarter of the oil in a non stick frying pan or pancake over a medium / high heat.

Pour a quarter of the pancake mixture into the centre of the pan. Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake (after around 1-2 minutes), turn or flip the pancake over and cook on the other side for 1-2 minutes.

Transfer the pancake to a plate. Add more oil to the pan and repeat the process 3 times with the remaining batter,

Serve with yoghurt and berries.


Cocoa spice pancakes

PER PANCAKE




40g uncooked quinoa 150g plain yoghurt25g strawberry flavour whey or rice protein powder or a sprinkle of natural sweetener to taste10g chia seeds7g flaked almonds1 kiwi, diced (peeled or unpeeled)

SERVES 1

PER SERVING:


Bring a small saucepan of water to the boil. Add the quinoa and cook according to pack instructions (usually around 20 minutes). Drain well and allow to cool.

Place the quinoa in a serving bowl and mix in the yoghurt. Add the protein powder or a sprinkle of natural sweetener to taste. Mix well.

Sprinkle on the chia seeds, flaked almonds and kiwi.


Fruity quinoa



70g porridge oats (use gluten free if preferred)250ml unsweetened almond milk1 heaped tsp crunchy nut butter of your choice1 tsp chia seeds10g dark chocolate (minimum 70% cocoa)drizzle of honey (optional)

SERVES 1

PER SERVING:


Place the oats and almond milk in a saucepan over a medium heat.

Cook, stirring, until thick and creamy. Add more almond milk if required. Remove pan from heat and stir in the nut butter.

Spoon the porridge into a bowl and top with the chia seeds and dark chocolate.

Add honey, if using.


Snickers porridge


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