Hello there 🙂
I wanted to share some ideas and recipes for you to incorporate in your day and thrive with amazing healthy nutritious food that keeps you fuelled for hours <3
Here are 10 breakfast ideas to help you plan your first meal of the day with the recipe and give you ideas to stay happy and healthy!
☞ Muesli / Granola – 1 cup served with nutmylk or full-fat milk and 1 piece of seasonal fruit, a dash of cinnamon and some greek yoghurt.
☞ Porridge – we all know how easy it is, just put rolled oats and milk/mylk or water on low heat and stir continuously. Once it’s simmering away keep stirring for 6/7 mins.
If you want to add cinnamon or other spices you like (sometimes I like to add turmeric) and if you like it more runny add more liquid. Enjoy with berries, seasonal fruit or nuts and seeds 🙂
☞ Overnight Oats – you can use both rolled or instant oats, and make a big batch so it will last for more than one brekkie!
You are literally just putting 1/3 cup oats, peanut/almond butter, fruit, cinnamon, chia seeds, other nuts and seeds you like, and finally 1/2 cup milk/mylk or water.
Remember the more chia seeds and oats you out the more water you’ll need, they absorb a lot! The next morning you have a brekkie ready!
☞ Protein Smoothie – this is a great summer recipe that fuels me for hours! Just have 1 1/2 cup of favourite mylk, 1 scoop of your powdered protein (I use collagen peptides!), a handful of spinach, a cup of berries or 1 big frozen banana.
You can always add some peanut butter (1tsp) for extra protein and taste!
☞ Eggs on Toast – This simple easy recipe is also a very good easy lunch idea! any GF / wholemeal toast will do (as long as the ingredients are not nasty!) and 2 eggs scrambled with olive oil (perhaps some cheeky avo?) is one of my fav brekkies!
Please note, you can always pimp it up with a sprinkle of Dukkah or hemp seeds.
☞ Homemade egg muffins – Also these are super dynamic, you can do so many different combos you will really enjoy baking them! from adding spinach, tomatoes, feta, mushrooms, broccoli, capsicum, you can sneak in so much extra fibre! you will need a big bowl and combine and which all the eggs (around 4-5)with S&P and optional garlic and all the other veggies! and then bake in the oven for 20-25 min, depending on the size of your muffin tray. Pro-tip: if you want to put in pumpkin or broccoli or mushroom, give them a quick fry in the pan! otherwise, they will stay raw..
☞ Omelette – with 6 eggs and all the veggies you have in your fridge you can create an amazingly quick and easy brekkie.
Finely chop the veggies and give them a quick fry in the pan before pouring the eggs, they will have a better texture!
☞ Beans on GF/ Wholemeal Toast – I don’t think I need to explain this recipe!
All you need issome good UNfortified, sprouted bread with some organic beans, a drizzle of olive oil, some coriander and perhaps a slice of tomato you have a winning combo!
☞ Zucchini fritters – These are great to do in bulk and either freeze or keep in the fridge for the week’s brekkies or quick lunches.
Use easy ingredients like Grated zucchini, flour (GF is best) eggs, some scallions and you can add some corn or peas in them too.
It’s important you shred 4 cups of zucchini and leave aside with salt on top to get rid of excess water!
Then, mix it in with 2 large eggs or 3 medium, and slowly add the flour, start with 2/3 of a cup then get to a doughy consistency.
Add your favourite herbs, scallions or coriander, S&P to taste and olive oil to bind it all together. How easy!
☞ Eggs in any way! – Eggs are always present in my fridge. A powerhouse of nutrients and so dynamic. Definitely a staple in my fridge. You can do them like an omelette, fried, scrambled and soft/hard-boiled, literally cook them whichever way you please! I love to do 5/6 in bulk soft boiled and keep them as a snack for the week. Total lifesavers!
Finally, brekkie is just breaking the overnight fasting.
So, any food, leftover you have will be ok, such as last night roast, chicken, ham with some leafy greens olive oil is perfect for brekkie.
I hope you find some good info here, and if you do some of these recipes, let me know!!
Follow me on insta @SalusVera for extra info and inspo <3
Maddy xx
Photo by Foodie Factor from Pexels