Breakfast
1 banana
1 Tablespoon coconut oil
1-2 Tablespoons natural yoghurt
2 scoops protein powder
1/2 cup water
1-2 Tablespoons ground seeds, eg. pumpkin & sesame
dash of cinnamon
Place all ingredients in a blender, until smooth. Serve with a dash of cinnamon on top.This is a complete meal!
1/3 cup chopped pineapple
75 ml lite coconut milk
100 ml natural yoghurt
1-2 scoops Iso Whey protein powder
1/4 teaspoon cinnamon
Place all ingredients in blender & mix well.
A refreshing burst of energy for the afternoon!
2 Tablespoons frozen blueberries
2 Tablespoons chopped fresh strawberries
100 ml natural yoghurt
100 ml water
1 Tablespoon ground seeds (Pumpkin, sunflower, linseed)
1-2 scoops Iso Whey protein powder
1/4 teaspoon cinnamon
Place all ingredients in blender & mix well. Serve immediately.
A tasty smoothie to boost your energy and start your day!
Great recovery food after weight training!
4 free range eggs
200g cottage cheese
100g rolled oats
1/2 teasp cinnamon
1) In a blender, place all ingredients & blend.
2) Heat a frypan, spray lightly with olive oil spray and pour in 4 pikelets.
3) Cook till golden brown both sides. Remove from heat.
4) Serve 3-4 with either a few slices of fresh fruit (eg. nectarine, peach, strawberries) & a dollop of plain yoghurt or add a few slices of avocado & smoked salmon.
(Makes enough for 4 people)
1 cup orange juice
6 dates - finely chopped
1/2 tsp cinnamon
1/2 cup quinoa- well rinsed
1/2 tsp vanilla extract
½-1 pear
1 tsp pumpkin seeds
Pinch of hazelnuts
Natural yoghurt
1) Combine orange juice, dates, cinnamon, quinoa and vanilla in a small saucepan over high heat.
2) Bring to the boil, reduce heat to low, cover and simmer for 25 minutes or until almost all the juice has been absorbed.
3) Remove from heat and stand covered for 5 minutes.
4) Grate the pear and stir through porridge.
5) Sprinkle with hazelnuts, pumpkin seeds and a dollop of yoghurt .
(Serves 2)
**Thanks to Nikki, one of my wonderful clients, for this healthy quinoa porridge recipe with a difference!
1 cup quinoa
2 cups apple juice
pinch of walnuts
few mint leaves
1/2 cup blueberries
1) Simmer quinoa in apple juice for about 12-15 minutes. Rest for 2 minutes - the porridge, not you!
2) Serve up 1/4 - 1/2 cup cooked quinoa in your bowl.
3) Add pinch of walnuts, mint & berries & a dollop of yoghurt!
2 cups rolled oats
1/2 cup chopped pistachios
1/2 cup chopped almonds
½ cup chopped pumpkin seeds
2 Tbs ground almonds
1 tsp cinnamon
Pear juice
1 Tbs low fat natural yoghurt
Blueberries
1)Place oats, nuts, seeds, cinnamon in a bowl. Store in sealed container until required.
2)Place 3-4 Tablespoons of oat mixture into breakfast bowl. Add pear juice till level with mixture.
3)Stir in 1 Tbs of yoghurt. Cover with glad wrap & place in fridge overnight.
4)In the morning, add ½ cup blueberries & a dollop of yoghurt with a dash of cinnamon.
(6-8 serves)
If porridge (oatmeal or rolled oats) has always left you wondering why people enjoy it so much, then try this recipe! It will get your mouth watering!!
Ingredients:
1 cup rolled oats
water to cover
low fat milk or soy milk
½ cup sultanas
dash of cinnamon
fresh berries or sliced banana
pinch of flaked almonds or seeds (sunflower, pepitas)
1Tablespoon yoghurt
Method:
1) Place oats in small saucepan. Add enough water to cover
2) Bring to boil, stirring constantly to avoid sticking
3) As mixture dries out a little, stir in some milk. Keep the mixture moist, but not too runny. (May need to add more milk. This makes the porridge creamier)
4) Simmer for about 5 mins in total, or until oats break up
5) Toss in sultanas and dash of cinnamon. Stir in. Remove from heat
6) Serve (about ½ cup per person) into a bowl
7) Add few slices of fresh berries or banana, with a pinch of almonds and seeds on top
8) Add a dollop of yoghurt
9) Optional: add small touch of honey for the sweet tooth!
(Serves 2-3)
Ingredients:
2 cups rolled oats
orange juice to cover oats (can use low fat milk as substitute)
1 grated apples or pears
2 cups plain yoghurt
honey to sweeten, optional
strawberries or blueberries, or nectarine or peach slices
4 tablespoons roasted hazelnuts (skinned and crushed to serve)
sprinkle of cinnamon
Method:
1) Mix the oats and orange juice together, cover and soak overnight in fridge.
2) In the morning, add the yoghurt to the oats, along with the honey and freshly grated apple or pear and other fresh fruit. Sprinkle with cinnamon.
3) Keep the mixture quite wet.
4) Serve into 4 bowls and top with hazelnuts.
(Serves 4)
This recipe is high in fibre and low in fat. You can increase the protein component by stirring in some protein powder. You can also tailor it to your taste, by adding some suggestions from below!
Ingredients:
2 cups rolled oats
1/2 cup shredded coconut, baked in oven lightly
1/4 cup sunflower seeds
1/4 cup pumpkin seeds (pepitas)
1/2 cup chopped organic dried apple or sultanas
1/4 cup chopped roasted almonds/hazelnuts – can be flaked or whole
** Serving size: ½ cup of muesli, especially if you have added protein powder.
Tasty additions:
• Substitute puffed buckwheat for oats
• Sprinkle ground linseed and sesame seeds on top
• Serve with milk of your choice: low fat dairy or soy milk or rice milk or oat milk or nut milk
• Add some fresh berries and a dollop of yoghurt with a sprinkle of cinnamon!!
(8-10 serves)
Just when you thought you’d never eat another pancake!
1 scoop protein powder
1 scoop almond meal (or hazelnut meal)
30 ml unsweetened soy milk – malt free
1 egg
1) Combine ingredients in a bowl, to form a batter.
2) In a non-stick pan, cook over a moderate heat for about 1-2 mins each side. May need to spray pan with olive oil spray first.
3) Watch closely, as pancakes cook quickly.
4) Serve with ¼ cup berries & dollop of yoghurt.
(Makes 4 small pancakes = 1 serve)