Breakfasts healthy recipes

Breakfasts

Easy Frittata

Nutrition Facts

1 portion / 230g 410 Calories per portion 35g protein 30g fat 2g carbohydrates

+ Low in sugar + High in riboflavin + Very high in selenium + High in vitamin B12

Ingredients

4 large eggs
1 oz ( 30g ) light shredded cheese
1 tsp olive oil
salt / pepper

Instructions

1 In a medium size bowl, using a fork or a whisk mix the eggs and season.

2 Pour egg mixture into a frying pan and sprinkle with cheese (it’ll help with the binding).

3 Cook covered for 4 to 5 minutes or until the egg mixture has set at the bottom and begins to set up on top. Flip like a pancake and take off the stove. Serve hot

 Baked Eggs 

Nutrition Facts

1 portion / 300g per portion 410 Calories per portion 27g protein 30g fat 11g carbohydrates

+ High in phosphorus + High in selenium

Ingredients

3 eggs
small onion
2 oz ( 60ml ) milk
1 oz ( 30ml ) cheese
1/2 tbsp olive oil
salt

Instructions

1 Pour milk and eggs into a bowl, season and whisk together until smooth.

2 Dice the onion and add it to the bowl with shredded cheese. Mix with a spoon.

3 Coat a shallow baking dish with oil and pour the mixture in. Bake for 25 minutes at 180 ºC / 356 ºF fan.

4 When ready leave to cool down for another 15 minutes.

 Easy Oatmeal 

Oatmeal is one of these things you should always have in your pantry. It’s versatile and it’s one of the healthiest things there is. It doesn’t even need milk, it tastes good made with water. And if you get used to it made this way you’ll never need milk again. Keeping fresh milk in the house is pricey and it is an extra thing to keep in mind but this way you don’t ever need to bother.
If you are used to milk and you can’t imagine having water based oatmeal, it’s perfectly fine. You can use milk. You can get used to it without it, though, if you gradually reduce milk content in the recipe mixing it with water using less and less each time until you no longer need it.
You can use any topping you want, we prefer frozen berries because they’re cheaper than fresh and they’re convenient. Frozen berries are just as good as fresh and they can be stored for a really long time in the freezer. Plus, hot oatmeal + frozen berries instantly brings your breakfast to edible temperature and you can eat it right away.

Nutrition Facts

2 portions / 210g each 120 Calories per portion 3g protein 2g fat 22g carbohydrates

+ Low in saturated fat + No cholesterol + Very low in sodium + High in dietary fiber + Very high in manganese + Very high in vitamin C

Ingredients

1 : 2 ratio
1/2 cup oatmeal ( quick oats )
1 cup hot boiled water
cup frozen or fresh forest berries
nuts, honey or cinnamon (optional extra)

Instructions

Combine oatmeal and water in a pot over medium/low heat. Stir nonstop. Serve hot with berries

 Coconut Muesli 
  Nutrition Facts

per 100g: 130 Calories per ball 3g protein 8g fat 12g carbohydrates

+ No cholesterol + Very low in sodium + High in dietary fiber + High in manganese + Very high in vitamin B6

Ingredients

5 cups ( 1 lb / 450g ) old fashioned oats
2 oz ( 60 g ) coconut flakes
3 oz ( 120g ) cranberries (sweet)
2 oz ( 60g ) hazelnuts

packet of coconut milk ( optional )

Instructions

1 Place all ingredients in a plastic bag or container and mix.

2 Add milk. Tip: You can use watered down coconut milk instead of milk

 Homemade No-Bake Protein Bars

Protein bars are actually really easy to make on a budget. You just need four basic ingredients: oatmeal, nut butter, cream and protein powder. That’s it - you combine all four, chill overnight and slice into bars. It works out a lot cheaper than buying readymade and it’s a lot healthier, too.
You can use these bars for breakfast or as a snack, depending on how you slice them. They are ideal pre-workout (sessions 1hr+) and post workout (if you are trying to gain weight and put on  muscle) snacks. It’s also an easy way to eat more quality food if you are really skinny and you need to bulk up. If you are trying to lose weight, one of these bars in the morning will help you cut back on snacking during the day keeping you fuller longer.
One batch can last you up to two weeks and should be always kept chilled in the fridge. You can use any milk or cream for the recipe but coconut cream works best. You can buy it in any local supermarket in the Asian foods section, it comes in tins and packets, consistency may vary from brand to brand. Coconut cream and milk are often the same thing, just have different labels. You want to find one with the consistency of cooking cream but not as thick as butter.
We use peanut butter for the recipe because it’s the cheapest option. You can use any other butter, coconut or almond butters for example. You can use seed butters if you have a nut allergy. If you have no peanut butter in your country, you can make your own – we’ve got a recipe here.
This recipe is based on protein powder. We use it, again, because it’s cheap. It raises the protein content of the bars and it adds flavour. We use vanilla but you can use any type of protein powder you want as long as it has a flavour – if you use plain protein powder, your bars will come out plain. You can find a no-power protein bar recipe here.
If you are not a fan of protein powder or are not comfortable using it, you can still make the bars using this recipe here. You’ll just need to add extra flavour to the bars but they’ll still come out just as tasty (we use honey for sweetness).
Quick tip: use disposable gloves in the last stage of mixing (when you add oatmeal) – it’ll make the process faster and less tedious. Foil or baking paper can be used for the pan lining. We often cover the bars with baking paper as well to prevent them from drying out.

Nutrition Facts

12 bars / size per bar 95g 380 Calories per bar 22g protein 22g fat 29g carbohydrates

14 bars / size per bar 82g 330 Calories per bar 19g protein 18g fat 25g carbohydrates

16 bars / size per bar 70g 290 Calories per bar 16g protein 16g fat 22g carbohydrates

Ingredients

4 1/2 cups ( 400g ) uncooked oatmeal (quick oats)
1 1/3 cups ( 340g ) peanut butter
1 cup ( 250ml ) coconut cream or milk
5 scoops ( 150g ) whey vanilla protein powder

Instructions YouTube Video How-To

1 Open a pack or a can of coconut cream. Whisk until the mixture is smooth.

2 Add vanilla whey protein powder and whisk until the mixture becomes smooth.

3 Add peanut butter and mix everything together with a spoon.

4 Add uncooked oatmeal and mix well. You may need to use your hands at this point.

5 Flatten the mix in a dish.

6 Chill in the fridge overnight (or minimum 2hrs) then cut into 12 or 16 bars.

 Protein Pancakes

Protein pancakes are easy. You need 4 basic ingredients: milk, yogurt, eggs and ground oats. All four are rich in protein and make a great pancake mix, the trick is to let it soak.
Classic pancakes are easy to make as long as you use a ton of fat. That’s how you make them fluffy, you add melted butter to the batter and then fry. With a healthier option, especially if you use oats instead of flour you need to let them soak first. If you fry them right away, you’ll end up crunching on oats so the soaking step is crucial.
Use quality ingredients fresh eggs, milk and Greek yogurt and mix them well. Then mix in ground oats and let it them stay there for 10-15 minutes. Once the mix becomes solid - the oats are all part of the batter and none are floating at the bottom, it’s ready for frying.
You can add more yogurt, use a sweetener of your choice - honey, stevia or just plain sugar, you don’t need a lot. You can even add a half a scoop of protein powder and it’ll take care of the flavour.
If you add oil into the batter before frying, it’ll get cooked through faster and more evenly.

Nutrition Facts

6 pancakes / 70g each 90 Calories per pancake 6g protein 3g fat 10g carbohydrates

Ingredients

1 1/8 cup ( 115g ) oat bran or oat flour
1/2 cup ( 115g ) milk 3 egg whites + 1 egg yolk
4 tbsp ( 60g ) plain yogurt
1 tsp olive oil + oil for frying
1 tsp honey or stevia + pinch of salt

Instructions

1 Put oat bran into a large mixing bowl. Crack the eggs in, pour in the milk, add honey (or stevia), salt and 1 tsp of olive oil. Add yogurt and mix well.

2 Put aside for 15 minutes to soak.

3 Heat a large skillet over medium heat. Use a sheet of paper towel to moisten it with oil. Spoon 2 to 3 tablespoons of batter onto skillet and cook until set and lightly golden. 

4 Flip carefully with a thin spatula, and cook until browned on the underside.