Healthy-breakfast-ideas

Simple And Tasty Wild Berry Fruit Salad Recipe

They say that Saturdays are for sleeping in and Sundays are for seizing the day, so start your morning right with this wild berry fruit salad from top food blogger, Veggieful. It’s simple and tasty, not to mention healthy, and is a great way to embrace all that fruity freshness that spring has to offer.

RELATED: Vegan Chocolate Pikelets With Chocolate Topping Recipe

Serves 4

Ingredients

Fruit Salad (3 cups berries)

Strawberries

Blackberries

Red currants

Raspberries

Blueberries

1 tbsp lemon juice

1/2 tbsp finely chopped mint leaves (and more to garnish)

Blueberry Yoghurt (makes about 1 cup)

150 silken firm tofu, drained

1 tbsp white sugar

• 2 tbsp lemon juice

• 1/2 tbsp Vitasoy Soy Milky Lite

60g blueberries (and more to garnish)

Oat Coconut Crumble

1⁄4 cup rolled oats

1⁄4 cup shredded coconut

2 tbsp maple syrup

WILD BERRY FRUIT SALAD

Method

1. Preheat oven to 200 degrees Celsius and line a tray with baking paper.

2. To make the oat and coconut crumble: Add all crumble ingredients to a bowl. Stir until combined.

3. Spoon out the crumble mixture onto the tray in a single layer. Bake for 10 minutes until browned.

4. Pull out of the oven and allow to sit for 5 minutes until dried and crumbly. Set aside.

5. To make blueberry yoghurt: Process all ingredients, including Vitasoy Soy Milky Lite until creamy and smooth. Set aside.

6. For the fruit salad, add all berries to a bowl with the lemon juice and mint leaves. Carefully toss to combine. Set aside.

7. Divide the berry fruit salad between four glasses or bowls, top with 1⁄4 cup blueberry yoghurt and 2 tablespoons of the oat coconut crumble.

8. Serve immediately and garnish with extra blueberries and mint leaves.

Tip: You can use agave syrup as a sweetener instead of white sugar if you prefer.

September 6, 2015

5 Breakfast Ideas To Boost Weight Loss

Looking to make some healthier changes in your diet this summer? Rather than skipping breakfast and choosing meals which won’t sustain your body for the day, we have compiled a list of five options that will promote weight loss and keep you feeling fuller for longer.

RELATED: 5 Valentine’s Day Breakfast Ideas

Poached eggs

While the eggs themselves might feel difficult to poach at first, this is actually a quick and easy breakfast everyone can enjoy. Stick to wholemeal or multi-grain bread which is packed with added nutrients to keep you going throughout the day.

5 Breakfast Ideas To Boost Weight Loss

Oatmeal

A bowl of oatmeal with a few sliced vegetables and low-fat milk is another great breakfast option that won’t have you binge-eating by the early afternoon. The oats help to fill your stomach without feeling too bloated, also.

5 Breakfast Ideas To Boost Weight Loss

Chia pudding

Choose a healthy chia pudding which is loaded with fibre, omega 3 and protein to provide your body with energy all morning. Sprinkle a few pomegranate seeds over the top to naturally sweeten the meal.

5 Breakfast Ideas To Boost Weight Loss

Green smoothie

A green smoothie might seem like an obvious choice, but it’s packed full of vitamins and minerals which are so good for you! Be careful with your portions since this might actually cause weight gain.

5 Breakfast Ideas To Boost Weight Loss

Smoked salmon and avocado

Not only is smoked salmon easy to prepare (it’s mostly pre-cooked) but it’s so good for you! The protein will keep your body full and will give enough energy to last all day long.

5 Breakfast Ideas To Boost Weight Loss

Images via World Lifestyle, BuzzFeed, Popsugar Fitness, Pinterest, Love This Pic, A Simple Pantry

July 30, 2015

Healthy Ham And Pesto Scrambled Egg Pitas Recipe

Breakfast is not only the most important meal of the day, but it’s arguably the most delicious. Start the day right with this creamy pesto scrambled egg pitas recipe, complete with all the not-so-naughty trimmings including shaved ham, lettuce and fresh basil pesto paste.

RELATED: Healthy Oat Pancakes With Crispy Bacon And Ricotta Recipe

6 eggs

2 tbsp cream

1 tbsp fresh basil pesto paste

20g butter

300g shaved ham

2 large lettuce leaves

2 wheat pitta bread cut in half

Method

  1. Lightly beat the eggs with the cream and pesto.
  2. Heat the butter in a non-stick saucepan. When melted and bubbling, add the egg mixture.
  3. Cook while stirring for two minutes or until just set.
  4. Heat the ham in the same pan until becoming slightly crispy on the edges.
  5. Carefully open the pita pockets, place in a lettuce leaf, then the ham and spoon in the scrambled egg.
  6. Serve immediately.

Recipe courtesy of Eggs Australia

June 28, 2015

Throwback Thursdays: Healthy Breakfast Options

March 26, 2002

Don’t do breakfast? We’ve all been told we should. Nutritionists insist on it. The problem for most of us is that we are usually in a mad panic in the morning with only 5 minutes to spare – so instead of eating something nutritious, we grab a coffee and run. We’re cheating ourselves. Eating breakfast will help boost our blood-sugar levels and make us more alert which then increases the ability to be more productive at work. Wouldn’t all our bosses want that? How do we do it?

Nutritionist Sam Pelly says: “Get up a few minutes earlier each day and spend some time enjoying breakfast.” With that key advice we asked Sam if she knew any great food ideas to make getting out of bed worth it. This is what she came up with:

Breakfast fruit smoothie

Quick and simple just whiz together two or three softened fruits in a blender and sip through a thick straw to make it more fun.

Try 1 ripe banana, 3-4 strawberries, a small glass of fresh orange juice and a small carton of low-fat yoghurt and add 1 tbs of wheat germ to give it an extra health boost.

Halve a ripe paw paw and scoop out the seeds. Blend with the juice of a lime and a peeled and chopped kiwi fruit. Add 1 tbs of coconut cream or a teaspoon of desiccated coconut.

Plain yoghurt with poached fruit and cinnamon

Ingredients

1 cup water

1 cup orange juice

2 tablespoons caster sugar

1 teaspoon vanilla essence

1 cinnamon stick

Method

  1. Prepare the poached fruit the night before by mixing water, orange juice, sugar, vanilla essence and cinnamon stick in a saucepan.
  2. Add the fruit (apricots, prunes, dates, figs, sultanas etc) and gently bring to the boil.
  3. Once boiled pour the fruit and mixture into a separate container and store in the fridge.
  4. Get up in the morning, grab your poached fruit and a tub of plain yoghurt and enjoy.
April 23, 2015

How To Make Perfect Poached Eggs

We’ve all experienced it before, right? A delicious poached egg made by a friend or from your local café is one thing, but creating your own is more like a disaster. The egg is too runny, over-cooked, or simply doesn’t resemble a poached egg at all! Below are just a few tips to create the perfect poached egg without losing your sanity!

RELATED: Creamy Mushroom Soup With Poached Egg

Method 1: Vinegar

  1. Use a large, deep saucepan, the bigger the better – and combine a generous serving of vinegar with 2 litres of water.
  2. Bring the water to a boil by cooking it on a high, then reduce back down to a medium as the pot is boiling hot.
  3. Crack one egg into a tiny cup or bowl making sure to remove any remnants of the shell with a spoon or fork (be careful not to burst the yolk!). Then carefully transfer the egg into the simmering water, try and get as close to the water as possible.
  4. Then, all you need to do is let the egg simmer for about 3 minutes before removing with a ladel.

Method 2: Without vinegar

  1. Bring a saucepan of water to a boil, this could take anywhere between 5-10 minutes.
  2. Pierce a hole into the egg with a pin or safety pin, then completely submerge into the boiling water for 10 seconds. Remove the egg with a spoon, then set aside.
  3. Reduce the heat to a gentle simmer, and crack the egg into the water. Remove any cracked shells with a spoon!
  4. Leave egg to cook for 2-3 minutes and remove with a ladle and remove excess water with a paper towel.

Method 3: Microwave

  1. Fill a small cup with a splash of water, then crack into the water a raw egg. It should sit on top of the water.
  2. Pierce the yolk slowing with a fork, this will prevent the egg from opening and exploding.
  3. Microwave for 30-60 seconds depending on the power of your microwave. Put a thin paper towel or a saucer over the top of the cup to keep it all together.
  4. When you’re done, just simply flip the saucer over!

Image via The Coveteur

November 2, 2014

Healthy Tomato And Bacon Breakfast Quiches

Breakfast is an important part of your day because you’re refuelling your body after an overnight fast.  If you don’t eat breakfast you’re essentially running on empty and you’re more likely to be overweight, reaching for those high sugar snacks mid-morning.

Eggs are one of the most nutritious foods on the planet – they are packet full of nutrients that have been shown to reduce your risk of cardiovascular disease, help with brain function and help to reduce the risk of macular degeneration, so why not add them to your breakfast.

Try this simple and healthy recipe that will leave you feeling full for longer and ensure that you’re getting a boost of vitamins and minerals first thing in the morning.

Ingredients

175g bacon, rind off and diced

1/3 cup cottage cheese

¼ cup milk

¼ cup grated parmesan

¼ cup chives, chopped finely

3 Lebanese or mountain breads

5 eggs

5 cherry tomatoes, halved

Method

  1. Preheat oven to 200 degrees Celsius and lightly grease 9 holes of a muffin pan.
  2. Cook bacon in a small frying pan until brown then set aside.
  3. Cut 3 x 11cm rounds from each bread to make 9 rounds in total then ease into greased muffin pan holes.
  4. Whisk together eggs, cottage cheese, milk and parmesan.
  5. Sprinkle bacon on the base of each bread in the muffin pan then top with egg mixture and a tomato half.
  6. Bake for fifteen minutes or until filling is set.
  7. Sprinkle with chives to serve.

Image via taste.com.au

September 16, 2014

Tomato Poached Eggs with Kale and Wheat Berries Recipe

Start the day with a nutritious breakfast which is packed with protein, fibre and vitamins which are essential to good health. This yummy poached egg recipe will keep you fuller for longer, and can be personalised to suit your tastes and dietary requirements.

Ingredients

3 tablespoons olive oil

1/2 onion, diced

3 chillies, stemmed, seeded and diced

3 garlic cloves, minced

1 can crushed tomatoes

1 tablespoon tomato paste

3/4 cooked wheat berries

3 tablespoons capers, drained

1/2 teaspoon ground cumin

1 teaspoon paprika

1 tablespoon grated lemon zest

1 teaspoon salt

1/2 bunch kale, stemmed and chopped

5-6 eggs

1/4 cup crumbled feta cheese

Salt flakes

Red pepper flakes

Method

  1. Pour some oil into a pan and warm over the stove until it shimmers (take care not the burn the oil for too long). Now add the chopped onion and sauté until soft, before adding the chillies and garlic.
  2. Include the crushed tomatoes, tomato paste, cooked wheat berries, capers, cumin, paprika, lemon zest and salt before stirring well. Simmer the entire mixture on a low-heat, until the sauce begins to thicken.
  3. Add the kale, then simmer for a few minutes until the leaves start to soften to your liking. Crack the eggs around the perimeters of the pan, and cooking on a low heat until the yellow of the egg is runny, (this will take about 6-8 minutes).
  4. Drizzle with olive oil and crumbled feta to taste.

Recipe and image via Not Without Salt

July 25, 2014

Healthy Breakfast Ideas: Grape And Yoghurt Parfait

Looking for some healthy breakfast inspiration? This grape and yoghurt parfait looks luxurious but is quick to whip up and is packed with calcium, vitamins and fibre!

Ingredients

1 cup mix of whole red and green grapes plus another 2-3 whole grapes for garnish

50 grams of good quality muesli

¾ cup of good quality Greek yoghurt

Fresh mint sprigs for garnish

1 tablespoon of honey

Method

1. Using 6 x 250ml capacity glasses, place a generous amount of yoghurt in the bottom of the glass followed by ¾ of the muesli, all the green grapes, another dollop of yoghurt, red grapes, remaining yoghurt and the remaining muesli.

2. Garnish with a few mint leaves and 2 whole grapes.

3. Drizzle with the honey and serve immediately.

Tip: You can have these ready in advance in clear plastic cups wrapped tightly with plastic wrap to take to picnics. Pack honey separately to serve.

What’s your go-to healthy breakfast?

March 5, 2013