Breakfast Fuel

img_20170118_123710107Breakfast, the most important meal of the day, to fuel us/give us the energy we need to get things done. I’m often guilty however of choosing extra time in bed in the mornings rather than preparing something to eat, which is why I’ve come up with/found some recipes that are quick and easy to prepare, not to mention healthy and delicious. Most of the recipes below can also be made the night before or in batch, saving you time in the morning.

Baked Avocado and Eggs.
Vegetarian, gluten free, serves 1.
Ingredients:
– 2 Small Eggs.
– 1 Avocado, halved and pitted.
– Salt and Pepper to taste.
– Cayenne, Paprika or Chili flakes to taste.

Method.
1. Cut an Avocado in half and remove the seed.
2. Gently spoon an egg yolk into each avocado hole.
3. Season to taste and place on a baking tray/dish.
4. Gentle place dish in a preheated oven at 200C for 15 minutes/until cooked.

Crustless Quiche.
Vegetarian, gluten free, serves 2.
Ingredients:
– Low cal cooking spray.
– 100g of Mushrooms, sliced.
– 2 Garlic cloves.
– 4 Large Eggs.
– 150g Fat free Cottage Cheese.
– 80g reduced fat Cheddar Cheese, grated.
– 4 Cherry Tomatoes, halved.
– 2 Tablespoons of dried Parsley.
– Salt, Pepper and Chili flakes to taste.

Method.
1. Cook mushrooms along with garlic in low cal spray for 5 minutes, season well and spoon into an ovenproof dish once cooked.
2. Mix together the eggs, cottage cheese, cheddar cheese and parsley in a bowl, then spoon over the mushrooms and top with the tomato halves.
3. Place dish in a preheated oven at 200C for 15 to 20 minutes/until set.

This can be served hot or cold, for breakfast, lunch or dinner, great with either baked beans, new potatoes or a side salad.

Roast Pepper and Asparagus Muffins.
Vegetarian, gluten free, serves 2.
Ingredients:
– Low cal cooking spray.
– 1 Pack of Asparagus, woody stem removed, cut into small pieces.
– 100g Roasted Peppers, from a jar, diced.
– 4 Eggs.

Method.
1. Line a muffin tray with paper muffin cases, coat with low cal cooking spray, if not using cases then spray directly onto the tray.
2. Blanch the asparagus in boiling water for 2 minutes, remove, pat dry then divide asparagus and roast pepper between cases.
3. Beat the eggs and season well, spoon mixture into the cases.
4. Place in a preheated oven at 200C, cook for 15 to 20 minutes/until set and golden brown.

These can be served hot or cold, 3 day fridge life. Great for breakfast, picnics or snacks.

The Hangover Cure.
Gluten free, serves 2.
Ingredients:
– Low cal cooking spray.
– 4 Rashes of Bacon or Turkey rashers.
– 2 Handfuls of small Mushrooms.
– 1 Handful of Cherry Tomatoes.
– 1 Pack of Asparagus, woody ends snapped off.
– 2 Large handfuls of baby Spinach.
– Salt and Pepper to taste.

Method.
1. Line a wide baking tray with baking parchment, coat with low cal cooking spray.
2. Spread out ingredients into the tray, excluding the eggs and spinach, place in a preheated oven at 200C for 10 minutes.
3. After 10 minutes, take out of the oven, flip the bacon or turkey and add the spinach, making two indentations, carefully crack the eggs into these indentations.
4. Put tray back in the oven and cook for a further 5 minutes or until the egg white has set.
5. Season with salt and pepper to taste.

Smoothie Bowls.

img_20170104_001113108I absolutely love smoothie bowls, so quick and packed with nutrients, a natural sweetness that stops me reaching for a chocolate bar.
Anything goes, all you need is yoghurt, my favourite is dairy free Alpro, in coconut flavour, add to that a fresh banana and any frozen fruit of your choice, I tend to buy frozen blueberries and cherries from Aldi at a bargain price. Blend it all together and you’ve got a fruity taste explosion which will leave you feeling refreshed and energised.
If chocolate and salted caramel are your weakness like mine then blend together dairy free almond milk, 1 fresh banana, chopped dates, 1 tablespoon of peanut butter and 1 tablespoon of cacao powder. This makes a delicious protein packed smoothie ideal for people who like to work out.
Smoothie bowls can be topped with anything from fresh or frozen fruit to desiccated coconut, chopped nuts or chai seeds. Great for vegans and gluten free.

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