1. English Breakfast Eggs
and Beans
Serves 2
Ingredients
• 2 eggs
• ¼ medium onion, chopped
• 1 medium can baked beans (250g)
• 3 tablespoons olive oil
• Salt to taste
To serve
• 2 tomatoes, sliced
• 1 kiwi
• 1 toast (optional)
Method
• Heat up a saucepan, add oil and chopped onions, fry on medium heat for 3 minutes.
Beat eggs and add a pinch of salt. Add beaten eggs, mix gently, then add in baked beans.
Allow to cook and serve with tomatoes and kiwi.
2. Veggie Egg Frittata Served with Bread and
Tomatoes (V)
Serves 2
Ingredients
• 3 eggs
• 150g green beans, chopped
• 2 green onions, chopped
• Salt
• Black pepper
• 2 tablespoons butter
• 1 seasoning cube
• Tomatoes, to serve
• 1 bagel, to serve
Method
• In a saucepan, add butter, green onions, green beans, seasoning cube and fry for 5 minutes.
Meanwhile, break eggs in a bowl and whisk.
• Add salt and pepper to the veggies and mix well. Pour
whisked eggs over the veggies and cover with a lid. Reduce
heat and allow to cook. Once the eggs are cooked, cut
into strips and serve with half a bagel and tomatoes.
3. Avocado Toast with
Chicken and Melon
Serves 2
Ingredients
• 2 slices of bread
• 1 avocado, mashed
• Sandwich chicken, 1 slice
• Melon, to serve
Method
• Toast bread and spread the mashed avocado on it. Serve with
chicken and fruits.
4. Banana Pancake with Yoghurt and Kiwi
Serves 2
Ingredients
• 1 banana, mashed
• 1 egg
• ½ cup of flour
• 1 teaspoon vanilla extract
• 1 cup of milk
• 2 tablespoons of cooking oil
Method
• Add all ingredients together in a bowl and whisk to make a batter. Coat pan with 1 teaspoon of oil and scoop in some of the pancake batter. Once the batter starts to bubble, flip and fry for a few minutes. Continue this process till all the batter is fried. Serve with syrup, yogurt, and fruits.
5. Breakfast Banana Muffin
Serves 6
Ingredients
• 1 cup oat bran
• 2 tablespoons cinnamon
• 3⁄4 cup skimmed milk
• 2 medium ripe bananas
• 2⁄3 cup brown/coconut sugar
• 4 tablespoons of coconut oil
• 2 teaspoons vanilla extract
• 2 eggs
• 2 cups flour
• 1 tablespoon baking powder
• 1 teaspoon baking soda
Method
• Preheat the oven to 350 and line muffin pan with paper muffin cups.
• Mash bananas in a bowl, add brown sugar, coconut oil, vanilla extract, eggs,
and beat well together.
• In another bowl, mix 2 teaspoons of oat bran, 1 teaspoon of cinnamon, and set aside for the topping. Place the remaining oat bran in a bowl with the milk and leave to soak for 5 minutes. Sieve flour, baking powder, baking soda, and remaining cinnamon into a large bowl. In the flour mixture, stir in the soaked oat bran and the banana mixture. Mix lightly but thoroughly, just until smooth.
• Spoon the mixture into the paper cups and bake for 25-30 minutes or until well risen and golden brown. Lift the muffins out onto a wire rack to cool a little.
Enjoy!
6. Chocolate Muffins
Serves 6
Ingredients
• 2 cups whole wheat flour
• 1/2 cup cocoa powder
• 1 tablespoon baking powder
• 1/2 tablespoon baking soda
• Pinch of salt
• 2 ripe bananas
• 2 eggs
• 30g coconut oil/butter
• 113g maple syrup
• 1 cup of full cream milk
Method
• Preheat oven at 200 degrees. Mix the dry
ingredients together in a bowl and set aside. Mash the bananas in
another bowl, break the eggs into the bowl and mix both together.
Add milk, maple and coconut oil, then stir. Then add in dry ingredients, stir and place in your muffin cups/ liners. Top with chocolate buttons and bake for 30 minutes or more if required.
• Let it cool down before serving. Serve alone or with Greek yogurt.
7. Cheesy Egg-roll and Croissant with Fruits
Serves 2
Ingredients
• 2 eggs, whisked
• 2 tablespoons grated cheese
• Salt
• ¼ cup peas
• Pepper
• 1 tablespoon butter
• Croissant, to serve
• Strawberries, to serve
Method
• Heat a non-stick pan, add butter and allow to melt. Swirl round to ensure the butter covers the pan. Add salt and pepper to whisked eggs.
• Pour whisked eggs in the buttered pan, add peas and allow to cook on low heat for 3 minutes. Sprinkle cheese on the egg and gently roll up the eggs. Reduce heat, cover the pan and leave to simmer for a few minutes.
• Serve eggs with croissant and strawberries.
8. Raspberry and Oats Smoothie
Serves 2
Ingredients
• ¼ cup oats
• ½ cup raspberries
• 1 cup milk
• ½ banana
• 1 teaspoon chia seeds
Method
Blend all ingredients together and serve.
9. French Toast with Berries
Serves 2
Ingredients
• 2 slices of bread
• 1 teaspoon cinnamon
• 1 egg
• Pinch of salt
• Pinch of black pepper
• ¼ cup whole milk
• 1 tablespoon butter
• 1 tablespoon maple syrup or honey
• Berries, to serve
Method
• Break egg in a bowl, add cinnamon, salt, pepper, milk, and whisk till combined. Heat up butter in a pan, dip bread in egg mixture till evenly coated. Fry bread in buttered pan for about
5 minutes till bread is brown. Flip halfway to cook both sides. Serve with a drizzle of maple syrup or honey with berries.
10. Veggie Fish Cake
Serves 5
Ingredients
• 350g cooked mackerel or salmon, flaked
• 1 tablespoon flour
• ½ cup peas
• ½ cup broccoli, chopped
• 1 cup cooked potatoes
• 1 egg
• Salt
• 3 tablespoons of olive oil
• Pinch of black pepper
Method
• Mash cooked potatoes roughly, combine all other ingredients except oil with the mashed potatoes. Divide batter into 5 and shape into patties. Fry in oil for 5 minutes on each side. Serve with fruits.
11. Pancakes, Eggs and Fruits
Serves 2
Ingredients
• 3 eggs
• ½ cup self-raising flour
• 1 teaspoon vanilla extract
• 1 cup of milk
• 1 tablespoon sugar
• 2 tablespoons oil
• 1 tablespoon butter
• Salt
• Pepper
Method
• In a bowl, combine flour, 1 egg, sugar, and milk. Whisk till smooth. Oil pan lightly and fry batter by scooping the batter using a small cup or scoop. Flip after a few minutes and repeat the process till the batter is used up.
• In the same pan, add butter. Whisk the remaining eggs, add salt and pepper and a splash milk. Fry in butter and scramble till cooked.
• Serve pancakes with scrambled eggs and fruits of choice.
12. Berry Milkshake (V)
Serves 2
Ingredients
• ½ cup of oats
• 1 handful berries
• 1 tablespoon peanut butter or flax seed
• 1 cup almond milk
Method
Blend all ingredients together and enjoy.
13. Creamy Banana Oats with Berries
Serves 2
Ingredients
• 1/2 cup oats
• 1/2 cup water
• 1/2 cup milk
• 1 medium banana, mashed
• A handful raspberries
Method
• There are two ways of preparing oats:
On the stovetop or in the microwave. I usually cook mine in the microwave to save time. Combine oats, and your liquid in a bowl, and microwave it for about 2 minutes, or according to
package directions. If your oats is too thick, stir in a little bit more milk or water. Add mashed banana and stir. Top with
berries.
Enjoy!
14. Protein Porridge Breakfast
Serves 2
Ingredients
• 1/2 cup oats
• 1/2 cup water
• 1/2 cup milk
• 1 tablespoon peanut butter
or 1 teaspoon chia seeds
• 1 tablespoon honey
• 1 boiled egg
Method
• There are two ways of preparing oats: On the stovetop or in the
microwave. I usually cook mine in the microwave to save time. Combine oats, milk, water, peanut butter/ chia seeds in a bowl,
and microwave it for 2 minutes, or according to package directions.
If your oat is too thick, stir in a little bit more milk or water. Top with boiled eggs. Enjoy!
15. Grilled Sandwich
Serves 2
Ingredients
• 2 slices of bread
• 2 tablespoons peanut butter
• 1 medium banana, sliced
• 1 teaspoon butter
• 1/3 cup yogurt
• 1 kiwi
Method
• Heat a pan or skillet over medium heat, add butter.
• Spread peanut butter on one side of each sliced bread. Place banana slices on the peanut buttered side of one slice, top with the other slice and press together firmly. Pan-fry the sandwich
until golden brown on each side, about 2 minutes per side. Serve
with kiwi and yoghurt.
16. Banana Bread
Serves 10
Ingredients
• 3 medium ripe bananas
• 2 eggs
• ½ cup plain Greek yogurt/whole milk
• 1/3 cup honey/maple syrup
• 1 teaspoon vanilla extract
• 1 teaspoon baking soda
• 2 cups wheat flour
Method
• Preheat the oven to 350.
• In a bowl, mash bananas. In another bowl, mix eggs, milk, honey, vanilla extract, and baking soda. Add the wheat flour
and mix. Pour the mix into a greased 9×5-inch bread
pan. Bake for about 50-60 minutes, or until a toothpick comes out clean from the middle of the bread. Keep an eye on the bread so it doesn’t burn. Serve with smoothie of choice.
17. Avocado Smoothie
Serves 1
Ingredients
• 1/4 avocado
• 1/4 cup plain Greek yoghurt
• 1 apple
• Thumb sized ginger
• 1 banana
• 1 teaspoon honey
• Pinch of cinnamon
Method
• Blend all ingredients together with 1 cup of water and serve.
18. Egg and Avocado Wrap
Serves 2
Ingredients
• 2 eggs
• 1 medium avocado, sliced
• 1 teaspoon oil
• 1 tomato, chopped
• 1 teaspoon ground pepper or black pepper
• 1 teaspoon lemon juice
• 1 tortilla wrap
• Salt to taste
Method
• In a bowl, break eggs and whisk, add salt and pepper to taste. Heat up oil in a pan, add whisked eggs, and tomatoes. Cook for 5 minutes. Season with more salt and pepper if required.
• Add lemon juice to avocado and set aside.
• Spread egg and tomato mixture on tortilla wrap, add avocado and roll up the wrap very tightly. Wrap in a cling film or foil paper and serve warm.
19. Chocolate Smoothie
Serves 2
Ingredients
• 1/4 cup of peanuts / 2 tablespoons peanut butter
• 1 tablespoon cocoa powder
• 1/3 Greek yoghurt/whole milk
• 1 banana
• 1 teaspoon honey
Method
• Blend all together with 1 cup of water
and enjoy!
20. Blueberry Smoothie
Serves 2
Ingredients
• 1 handful blueberries
• ½ cup mango
• 1 apple
• 1 tablespoon ginger
• 1 cup water
Method
• Wash, chop and blend all ingredients together with some ice and enjoy.
21. Mangonana
Serves 2
Ingredients
• 1 mango
• 2 bananas
• 1 peach
• 4 tablespoons natural yoghurt
Method
• Wash and chop fruits. Blend till smooth and enjoy
22. Oatmeal Pancakes with Yoghurt
Serves 2
Ingredients
• ½ cup yogurt
• 1/4 cup oat flour
• 1/2 cup wheat flour
• 1 teaspoon sugar
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• 1 egg
• 1 tablespoon coconut oil
• 1 handful blueberries
Method
• Mix blended oats, brown sugar, baking powder, salt, and cinnamon together in a bowl.
• Whisk eggs, coconut oil, and yogurt together in a separate
bowl. Mix oat mixture and egg mixture with the flour, stir to combine. Spray oil on a griddle or skillet over medium heat; pour about 1/4 cup batter into the hot skillet.
• Cook pancakes for a few minutes, until bubbles appear on top layer. Flip and cook the other side until evenly browned, about a few more minutes. Serve with fruit and yoghurt.
23. Egg and Potato Medley with Strawberries
Serves 4
Ingredients
• 4 eggs
• 2 green and red bell peppers, diced
• 2 tomatoes, chopped
• 3 medium potatoes, cubed
• 3 tablespoons cooking oil
• 1 onion, chopped
• 1 seasoning cube
• 1 teaspoon chilli pepper (optional)
• Salt
• Strawberries
Method
• In a pot, add potatoes, salt and 2 cups of water. Cook for 10 minutes, drain in a colander, and set aside.
• Heat a pan on medium heat, add oil and onions with a pinch of
salt. Allow to cook for a few minutes. Add chopped tomatoes and
peppers, stir frequently for 4 minutes. Add cooked potatoes, chilli,
seasoning cube and stir. In a bowl, break eggs and whisk. Add to the sauce and stir, reduce heat, and cover pan with a lid. Cook for 5 to 7 minutes or till egg mixture is cooked.
• Serve with strawberries.
24. Greenhouse Smoothie
Serves 2
Ingredients
• 1 cup pinepple
• Handfull spinach
• 1 banana
• 1 cup wholemilk
Method
Blend all ingredients together and serve.
