BREAKFAST: Start your day off by providing your body with essential nutrients, and energy to keep you going strong! A macro-balanced breakfast can keep blood sugar levels steady, leaving your feeling fuller for longer and keep your focus on the productive day ahead.
VEGETABLE BREAKFAST MUFFINS- Makes 12
Packed with vegetables for added nutrition, makes these breakfast muffins a quick, easy on-the-go breakfast that will ensure a healthy start to your day!
2 Cups organic flour of choice
2 tsp baking soda
1 tsp himalayan pink salt
1/2 Cup coarsely grated carrot
1/2 Cup coarsely grated sweet potato
1/2 Cup coarsely grated zucchini
1/2 Cup diced capsicum
1/2 Cup diced tomato
1 Cup spinach
1/2 Cup grated parmesan cheese
1/2 Cup Almond milk
2 free-range organic eggs
1/3 Cup Cold-pressed Extra Virgin Olive Oil
*Optional Spices: basil, chilli, garlic, parsley play around to develop a taste you like. Vegetables on this list are all optional- use what you have in your fridge.
Step 1: Preheat oven to 180 degrees. Line muffin tray with twelve paper cases.
Step 2: Sift Almond Flour/Meal with baking powder and salt in a large mixing bowl. Add carrot, sweet potato, zucchini, capsicum, tomato, spinach and cheese. Mix well until combined.
Step 3: In a separate, smaller mixing bowl whisk eggs, milk and oil together and add wet mixture to dry ingredients. Mix until combined well.
Step 4: Divide the mixture evenly among the prepared pans and sprinkle with cheese or spices for taste. Bake in oven for 25 minutes or until golden.
- These muffins can be frozen for later use and will remain fresh in a tightly-sealed container in the fridge for 3-4 days.
SPICED COCONUT GRANOLA- Makes about 5 cups
This coco-nutty granola with hints of cinnamon and vanilla makes a perfect breakfast, or snack on the go. For a flavour sensation accompanied with almond milk, fresh fruit or greek yoghurt.
2 C Organic Steel-Cut Oats
3/4 C Coconut Flakes
1/2 C Chopped Almonds
1/2 C Chopped Walnuts
1 tsp Cinnamon Spice
1/2 tsp Nutmeg/allspice
½ tsp cardamon
2 Tsp Chia Seeds
4 Tsp organic virgin pressed coconut oil, Melted
1/2 C Maple Syrup/Rice-Malt Syrup
1 tsp vanilla
Optional: Dried cranberries/apricots
Step 1: Pre-heat oven to 150 degrees fan-forced. Line a large baking tray with baking paper and set aside.
Step 2: In a large mixing bowl, combine oats, coconut, almonds, walnuts, spices, and dried fruits. Mix to combine.
In a small mixing bowl combine wet ingredients coconut oil, maple syrup, vanilla, pour liquid mixture over dry ingredients and stir until the dry ingredients are all coated.
Step 3: Pour the granola mixture onto the prepared baking sheet. Spread into an even layer to ensure an even roasting. Bake for 30 minutes or until granola is a nice golden brown, stirring every 10 minutes to ensure an even bake.
Let the granola cool completely and store in an air-tight container for up to one month! Enjoy!
HOMEMADE CHIA PUDDING- SERVES 2
A simple recipe that makes a quick, and easy on the go breakfast or snack option. Packed with protein, fibre and healthy fats, it makes a balanced meal that will help regulate blood sugar levels.
¼ Cup Chia seeds
1 Cup Almond Milk
Finely Chopped Apple
½ tsp Cinnamon
1 Tbsp Crushed Walnuts
2 chopped dates, pitted
1 Tbsp Maple Syrup
1 Tbsp Flaxseed oil
Step 1: Finely dice Apple, and dates. Add to a jar.
Step 2: mix all ingredients in a small mixing bowl and pour gently into jar.
Step 3: Put lid on tightly and shake to mix all ingredient together. Store in fridge for 4 hours or overnight to set.
Top with apple, walnuts, maple syrup and coconut flakes. Enjoy!
CHUNKY-MONKEY GRANOLA- 6 SERVINGS
Whether you’re a Curious George or a Coco Pop monkey, you’ll adore this Chunk-Monkey Granola. It makes for a healthy breakfast or snack that is chunky, crunchy, flavoursome and nutritious. For a balanced meal add greek yoghurt, fresh fruits or almond milk.
1 C Organic Steel-Cut Oats
1 C Organic Almonds
1 C Peacans
½ C Pepita Seeds
½ C Sunflower Kernels
½ C Chia Seeds
1 tsp Cinnamon
¼ C Almond Butter or Unhulled Tahini
1 large ripe banana, mashed (½ C)
¼ C Organic Virgin Coconut Oil
1 Tsp Rice Malt Syrup/Maple Syrup
Sprinkle of Himalayan Pink Salt
Step 1: Preheat Oven to 180 degrees and line baking tray with paper.
Step 2: Add all ingredients into a large mixing bowl. With a wooden spoon, combine all ingredients until everything is nicely coated. Scoop out into prepared tray and roughly flatten out. You will still want to leave a few large chunky pieces.
Step 3: Place in oven for around 15-20minutes, turning halfway. Once nicely browned, allow to cool completely before storing in an air-tight container. This will ensure you have ‘clusters’ that hold together.
*Serve with greek yoghurt of rice milk and berries for a balanced breakfast/snack.
Tofu Scramble Breakfast of Champions – Serves 4
A Classic Hearty Vegan breakfast, with a healthy mix of vegetables and healing herbs, this is sure to be meal fit for a champion. This meal balances proteins, carbohydrates and healthy fats for keep energy levels and blood sugar levels consistent throughout the morning, getting you on track for the day.
450g Firm Silken Tofu
1 Leek, chopped
1 ½ C Mushrooms, diced
Handful of Asparagus Spears
½ Capsicum, Diced
Handful of Spinach/Kale
2 Tbsp Nutritional Yeast
1 tsp Chilli Flakes
1 tsp Ground Cumin
¾ tsp Turmeric
1 tsp Ground Ginger
1-2 Garlic Cloves
2 Tbsp Extra Virgin Olive Oil
Step 1: Add all of the spice mix ingredients into a bowl and stir to combine.
Step 2: Place a large pan over medium-high heat and add the olive oil. When hot, add the mushrooms, capsicum, leek, and garlic and sauté for about 8 minutes until everything just starts to brown.
Step 3: Now add the tofu blocks and break it apart with your spoon until you get a nice scramble texture with lots of chunks.
Step 4: Add the spice mix, asparagus spears, spinach/kale and stir everything up. Heat through for about another 8 minutes. Then you’re done! Serve with sourdough toast, avocado, and seeds to taste.
** Seeds may include flaxseeds, pepitas and sunflower seeds for extra nutrition and crunch.
Greek-Style Chickpeas (Vegan baked Beans) – Serves 4
This recipe is a quick and easy affair. It also happens to be very nutritious. Half a portion contains 15 g of protein, which is approximately 1/3 of your daily recommended allowance. It makes a great lunch and breakfast alike. If you’re busy of a morning, put all ingredients into a slow cooker overnight so it’s ready when you wake up!
•2 Tbsp olive oil
•3 small shallots, finely diced
•2 large garlic cloves, finely diced
•¼ tsp smoked paprika
•½ tsp sweet paprika
•½ tsp cinnamon (or cumin)
•½ tsp Himalayan pink salt
•Cracked black pepper, to taste
•1 x 400 g tin of peeled plum tomatoes or 2 large tomatoes (skinned)
•2 cups of cooked chickpeas
•4-6 slices of crusty sourdough bread, toasted
•fresh parsley and / or dill, to garnish (optional)
•a few pitted Kalamata olives, to garnish (optional)
Step 1: Heat up olive oil on a medium pan.
Step 2: Add shallots and fry gently, stirring frequently, until almost translucent. Add garlic and fry until shallots are completely translucent and garlic is softened.
Step 3: Add all the spices to the pan. Mix them into the onion and garlic mixture and fry off gently for 1-2 minutes stirring the whole time.
Step 4: Squash tinned tomatoes or chop them roughly before adding to the pan with a couple of tablespoons of water. Simmer on low-medium heat until the sauce has thickened.
Step 5: Mix in cooked chickpeas and let them warm through in the sauce. Season with salt and black pepper.
**Serve on toasted bread with a sprinkle of fresh herbs and a few black olives.
***Gluten free option- serves with gluten-free bread or savoury loaf
Vegan Buckwheat Pancakes – Serves 6
Who doesn’t love to wake up to the smell of pancakes on a weekend? And just because you’re following a vegan diet/lifestyle, doesn’t mean you have to miss out. The vegan buckwheat pancake batter is made up of buckwheat flour, which despite its misleading name has nothing to do with wheat and it is 100% gluten free. That’s great news if your gluten intolerant too!
•1 cup / 125 g buckwheat flour
•pinch Himalayan pink salt
•½ tsp gluten-free baking powder
•½ tsp gluten-free baking soda
•2 tbsp maple syrup
•1 tbsp lemon or lime juice
•½ cup full fat coconut milk + ½ cup water OR 1 cup of any plant milk (rice, almond)
•1 heaped tbsp (ideally smooth) nut butter or Unhulled tahini
•1 Tbsp Extra Virgin Olive Oil
Step 1: In a mixing bowl, combine flour, salt, baking soda and baking powder.
Step 2: In another bowl, combine all wet ingredients: coconut milk, ½ cup water, maple syrup, lemon juice and almond butter. Whisk everything together until combined and there are no chunks of almond butter in the mixture.
Step 3: Pour wet ingredients into dry ingredients stirring until you get a homogeneous mixture. Add more water (1-3 tbsp) as needed – depends on how thick your coconut milk was. If you like your pancakes thick add less water, if you prefer them thin add more.
Step 4: Heat up a frying pan on the stove, brush the pan with a bit of oil using a silicone pastry brush (you can also use an oil spray).
Step 5: Ladle 2 tablespoons of the pancake mix per pancake. Keep cooking the pancakes until lots of little bubbles form and burst. If you flip them before the bubbles burst they may end up undercooked.
Step 6: Once bubbles burst, flip pancakes gently. Fry until nicely browned on the other side and serve. Keep cooked pancakes in a warm oven while making the rest.
Smoky Sweet Potato and Tempeh Scramble – Serves 4
This smoky, flavorful tempeh scramble is made with sweet potato chunks, capsicum and avocados. Serve on toast or wrapped in a warm tortilla! This recipe makes a hearty breakfast or lunch option that’s packed with protein and healing herbs.
•2 Tbsp. olive oil
•1 small or 1/2 large sweet potato, finely diced
•1 small onion, diced
•2 garlic cloves
•250g. package of tempeh, crumbled
•1 small red capsicum, diced
•1 Tbsp. Tamari
•1 tbsp. ground cumin
•1 tbsp. smoked paprika
•1 tbsp. maple syrup
•juice of 1/2 lemon
Step 1: Heat olive oil over medium heat in a large skillet. Add sweet potato and sauté until lightly browned, about five minutes.
Step 2: Add onion and continue to sauté until softened, about five minutes. Add garlic and sauté another minute. Crumble and add tempeh; sauté until browned, about five minutes.
Step 3: Add other ingredients including capsicum, soy sauce, cumin, paprika, maple and lemon juice. Sauté mixture in pan for around two more minutes, until fragrant.
Optional: Serve in tortillas or toast topped sliced avocado!