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Forget Dieting
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Breakfast Recipes
Acai Bowl
Dietary Restriction Friendly:
Gluten Option
Lactose Free
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly
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Method
Place soaked almonds and 3/4 cup of water in a blender, blend on high for 30 seconds
Add remaining ingredients and blend on high for another 30 seconds
In a bowl pour in mixture then layer kiwi fruit, muesli and banana
A tasty superfood rich bowl of acai goodness containing fibre, vitamins, minerals and antioxidants.
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Ingredients
1/2 cup of soaked almonds
3/4 cup of water
2 tablespoons of acai powder
2 pitted dates
1 frozen banana
1/2 cup of frozen blueberries
1 teaspoon of psyllium husks
1 teaspoon of chia seeds
Topping:
Kiwi fruit
Banana
Muesli (gluten free option)
​
Makes 1 serve
Fruit Muesli Sundae
Method
Cut your seasonal fruits into small pieces.
In a large glass layer muesli, fruit then yoghurt.
Do this a few times then serve.
A tasty slow release breakfast full of fibre, vitamins, minerals and antioxidants. One of many healthy breakfast recipes.
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Ingredients
Selection of seasonal fruits or
mixed berries
Natural pot set yoghurt (coconut
yoghurt for lactose intolerance)
Muesli (gluten free options
available)
​
Makes 1 serve
Dietary Restriction Friendly:
Gluten Free Options
Lactose Free Options
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly with coconut yoghurt
Chia and Blueberry Pudding
Method
Add chia seeds to almond milk, stir then leave to sit for 2-5 minutes.
Add cinnamon, honey then serve.
Chia seeds are a great source of omega 3, calcium, magnesium, protein, fibre and antioxidants making this pudding a nutritious & tasty treat!
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Ingredients
5 tablespoons of chia seeds
½ cup almond milk
pinch of cinnamon
1 teaspoon of raw honey
small handful of blueberries
Makes 1 serve
Dietary Restriction Friendly:
Gluten Free
Lactose Free
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly without honey
​
Protein Rich Smoothie
Method
Cut fruits into pieces
Add all ingredients into blender
Blend on high for 1 minute, until the mixture is smooth
Pour into large glass & serve
This Super Kick Start Smoothie will give you a great kick start to your day! It’s high in protein, fibre, vitamins, minerals and antioxidants.
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Ingredients
1/2 cup of almonds
1 tablespoon of vegetarian protein
powder
1 teaspoon chia seeds
1 banana
1/2 cup of blueberries
1 green apple
1 cup of water
​
Makes 1 serve
Dietary Restriction Friendly:
Gluten Free
Lactose Free
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly
Smashed Avocado on Toast
Method
Toast your two pieces of bread then spread
on a little nut butter.
Add avocado and sprinkle with sea salt
and ground black pepper
A tasty slow release breakfast full of fibre and omega 3 oils.
​
Ingredients
Two slices of whole grain toast
(gluten free options available)
grain toast
Half an avocado
Nut butter (ie. Nuttelex)
Sea salt & cracked pepper
Makes 1 serve
Dietary Restriction Friendly:
Gluten Free Options
Lactose Free
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly
​
Big Sunday Breakfast
Method
In a frying pan on medium to high heat add mushrooms and cherry tomatoes, once soft add a few shakes of herbamare and sea salt then add spinach.
Once spinach has wilted take off the heat.
Toast your two pieces of toast then on a dinner plate add toast, sliced avocado and stir fried mix topped with a few cubes of feta.
Sometimes you just want to indulge in a big breakfast, here is a healthy way of doing it!
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Ingredients
½ avocado
Few cubes of feta or goats cheese
Few handfuls of baby spinach
½ cup of halved cherry tomato
1 cup diced mushrooms
Wholegrain or Sourdough Toast
Herbamare seasoning & sea salt
​
Makes 1 serve
Dietary Restriction Friendly:
Gluten Free Option
Lactose Free without Feta
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly without Feta
Buckwheat Pancakes
Method
Sift flour and sugar together
Whisk egg in a different bowl then add milk
Add dry ingredients to the egg and milk mixture
Heat a non-stick frying pan on medium heat with some butter
Drop tablespoon fulls of mixture to make up each pancake
Cook pancakes for a few minutes on either side
There is something about freshly made pancakes in the morning, the smell is too delicious to resist! Buckwheat flour is a great alternative to white flour and is much more tastier. Serve with fruit and a drizzle of honey.
​
Ingredients
1/2 cup of wholemeal
self-raising flour
1/2 cup of buckwheat flour
2 tbs of raw sugar (or raw honey)
3/4 to 1 cup of rice milk
1 egg
​
Makes 1 serve
Dietary Restriction Friendly:
Gluten Free
Lactose Free
Diabetes Friendly when using raw honey
Vegetarian Friendly
Vegan Friendly
​
Traditional Fruit Salad
Method
Garnish with a dash of orange juice, a drizzle of honey, nuts or natural yoghurt (or coconut yoghurt).
This dish can be had all year round and be mixed and matched! Fruit gives you an infusion of vitamins & minerals, giving you a great start to the day.
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Ingredients
Strawberries
Banana
Orange
Mix of berries
Apple
Mint leaves
​
Makes 1 serve
Dietary Restriction Friendly:
Gluten Free
Lactose Free with coconut yoghurt
Diabetes Friendly with natural yoghurt
Vegetarian Friendly
Vegan Friendly without honey & with coconut youhurtt
Mini Frittata Muffins
Method
Pre heat oven to 180 degrees.
Grease a 6 hole muffin tin.
Grate the carrot & zucchini then dice the spinach and set aside.
In a bowl whisk 4 eggs.
Then add the carrot, zucchini, spinach, cheese, herbamare and sea salt & pepper.
Pour the mixture into 4 of the muffin hole tins.
Bake in the oven for 20 minutes then serve.
​
These mini frittata muffins are a great source of protein, iron, calcium, Vitamin D, B12 and more. ​Two muffins contain 1 serve of veggies and they can also be frozen and used as grab & go breakfast meals.
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Ingredients
4 eggs
1/2 Carrot
1/2 Zucchini
1 cup of Baby Spinach
1/4 cup grated cheese
Herbamare
Sea Salt & Pepper
​
Makes 2 serve
Dietary Restriction Friendly:
Gluten Free
Diabetes Friendly
Vegetarian Friendly
​
Spiced Soaked Oats
Method
In a bowl combine all dry ingredients.
In a separate cup add Water, Rice Malt Syrup and Vanilla Bean Extract and stir until dissolved.
Pour watery mixture onto dry ingredients and combine.
Leave the oats to soak overnight then in the morning serve with fruit.
This soaked oats recipe is easy to make and is a filling and nourishing. It's one of my staples and tastes great too.
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Ingredients
3/4 Cup of Oats
1/3 Cup Quinoa Flakes
1 tbs of Pepitas
1 tbs of Sunflower Seeds
1 tbs Goji Berries
1 tbs of Chia Seeds
1 1/2 tsp of Cinnamon
1 tsp of Nutmeg
1 Cup of Water
1 Tbs of Rice Malt Syrup (or Honey)
1/2 tsp of Vanilla Bean Paste
1/3 Cup of Fruit (Blueberries and Peaches)
​
Makes 2 serves
Dietary Restriction Friendly:
Lactose Free
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly
Omelette with Tomato, Mushroom & Spinach
Method
Whisk eggs and milk in a bowl.
Dice the cherry tomatoes, mushroom and spinach.
Add diced vegetables to the mixture along with the feta then add salt & pepper.
Heat a small sized pan on medium heat then add a teaspoon of olive oil.
Pour mixture into the small pan and cook until the uncooked egg mixture is set.
This is a protein and nutrient rich breakfast to give you a great kick start to the day and help keep you full during the morning.
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Ingredients
2 eggs
2 tablespoons of milk
1-2 cherry tomatoes
1 mushroom
Small handful of Spinach
4 pieces of feta cubes
Salt and pepper
1 teaspoon of olive oil
​
Makes 1 serve
Dietary Restriction Friendly:
Lactose Free (without feta & milk)
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly (without feta & milk)
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