Energy Breakfasts

CHOC NUT POWER SMOOTHIE

SERVES 1

No time? Blend a banana, nut butter and milk for a balanced breakfast in a flash. Bananas supply a rich dose of potassium, which aids in maintaining muscle and nerve function. Milk and other dairy products are a rich source of protein to help build muscle and regulate appetite. Plus you’ll get a hefty dose of healthy from the nuts and seeds.

INGREDIENTS

METHOD

  1. Blend and serve.

Energy (cal): 431
Protein (g): 17
Carbohydrate (g): 70
Sugar (g): 35Fat (g): 12
Saturated Fat(g): 1

OVERNIGHT OATS

SERVES 1

So simple, so quick! This breakfast delight spells balance. Oats are packed with fiber, which facilitates a steady release of carbohydrates and energy into your bloodstream and through your workout. The seeds add protein and a healthy dose of good fats. Top with fresh fruit for a healthy dose of antioxidants.

INGREDIENTS

METHOD

  1. Soak the rolled oats, pumpkin seeds, sunflower seeds and chia seeds in the milk overnight.
  2. Add chopped fruit and yogurt prior to serving.

Energy (cal): 407
Protein (g): 16
Carbohydrate (g): 68
Sugar (g): 29
Fat (g): 9
Saturated Fat(g): 1

BACON, MUSHROOM AND CHEESE OMELET

SERVES 1

With over 11 different vitamins, minerals and a valuable source of protein, eggs make an important contribution to a healthy, well-balanced diet, and are perfect for an active lifestyle. Pair this recipe with a slice of wholegrain toast to provide a steady stream of energy and say goodbye to the 3 p.m. slump.

INGREDIENTS

METHOD

  1. To prepare the omelet, lightly beat the eggs and milk together. Preheat medium frying pan over medium heat and add a little olive oil.
  2. Cook mushrooms and thyme until golden brown. Remove from pan and set aside.
  3. Cook bacon for 2-3 minutes or until slightly crispy. Remove from pan and set aside.
  4. Pour egg mixture into the heated pan and top with tomato, bacon, mushroom and cheese.
  5. Cook for approximately 3 minutes or until it starts to bubble and sides come away from the pan. Remove from stove and place under broiler for additional 2 minutes or until cheese melts and the center is set when you jiggle the pan.
  6. Serve immediately with toast.
  7. As an alternative option, bacon can be swapped for smoked salmon and the cheese swapped with ricotta.

Energy (cal): 527
Protein (g): 43
Carbohydrate (g): 26
Sugar (g): 6
Fat (g): 27
Saturated Fat(g): 9

• Nutrient analysis includes 1 slice soy and linseed toast

PUMPKIN PANCAKES WITH SPICED RICOTTA

SERVES 1

Pancakes with fresh, seasonal fruit and a dollop of plain yogurt are a perfect weekend treat. Pumpkin is an often-overlooked source of fiber, and will keep you feeling full on fewer calories. The tiny addition of cinnamon not only adds a flavorful spin to a morning meal, but helps with blood sugar regulation and sugar cravings.

INGREDIENTS

SPICED RICOTTA

METHOD

  1. Blend all pancake ingredients in a blender or food processor. Allow to rest for 5 minutes, then mix with a wooden spoon.
  2. Place a medium-sized frying pan over low-medium heat and spray with olive oil spray, heat, then add 1/4 cup of batter at a time to the pan, allowing to cook until golden brown, approximately 2 minutes, then carefully flip and cook for a further 2 minutes or until set. Repeat with remaining mixture.
  3. To make spiced ricotta, mix all ingredients.
  4. Top pancakes with ricotta and serve immediately.

Energy (cal): 513
Protein (g): 20
Carbohydrate (g): 46
Sugar (g): 34
Fat (g): 26
Saturated Fat(g): 10

BREAKFAST QUESADILLA

SERVES 1

Sick of cereal? Think outside the breakfast box with this totally irresistible breakfast quesadilla! The eggs and beans pack a protein punch, paired with carbohydrates from the wholegrain
wrap makes a winning combination that slows digestion, prevents sugar spikes, and keeps you satisfied for longer.

INGREDIENTS

METHOD

  1. Preheat medium frying pan over medium heat and spray with extra virgin olive oil cooking spray.
  2. Pour in eggs and stir regularly for a couple of minutes until lightly scrambled or cooked to your liking. Remove eggs from pan.
    Add tomato, beans and corn kernels to the heated pan and stir until warmed through. Remove pan and set aside.
  3. Top each tortilla wrap with eggs, tomato and bean mix, avocado and sprinkle with cheese.
  4. Roll up and serve immediately.

Energy (cal): 520
Protein (g): 34
Carbohydrate (g): 47
Sugar (g): 8
Fat (g): 23
Saturated Fat(g): 8

ZUCCHINI AND CORN FRITTER TOPPED WITH A POACHED EGG

SERVES 2

Eggs and veggies in the morning are a delicious way to jump-start your metabolism and fuel your whole day. This meal is so delicious you might want it for lunch, too!

INGREDIENTS

METHOD

  1. Combine corn kernels and zucchini in a large bowl. Add lemon thyme, eggs and flour. Season with salt and pepper, mix to combine.
    Heat medium non-stick frying pan over medium-high heat for 3 minutes. Whisk egg whites until they are frothy and have increased in volume, then fold through corn and zucchini mixture.
  2. Spray pan with extra virgin olive oil spray then add the mixture using 1/4 cup measure for each fritter. Cook for approximately 2 minutes each side, or until golden. Cook in batches, covering cooked fritters in foil to keep warm.
  3. In the meantime prepare the poached eggs by bringing water to the boil with 1 tbsp vinegar and a pinch of salt. Once boiling spin the water with a fork or spoon and crack eggs in one at a time. Cook for 3 minutes (for runny yolks) or until your liking.
  4. Divide fritters between 2 plates and top each with a poached egg. Serve immediately.

Energy (cal): 382
Protein (g): 19
Carbohydrate (g): 42
Sugar (g): 7
Fat (g): 17
Saturated Fat(g): 4