Category: Breakfast

short_smoothie

Sunday night smoothie bags

smoothie bagsSmoothies are great as a speedy breakfast or post workout snack, plus you can sneak in a couple of portions of fruit, a handful of veg, some heathy fats or an anti-inflammatory spice like turmeric or cinnamon.

Despite being easy to throw in the blender, some mornings you don’t have time to chop fruit or find the oats hidden in your cupboard. If this sounds familiar, say hello to a new habit – Sunday night smoothie bags.

the Sunday smoothie bag habit

Simply spend 15 minutes on a Sunday night chopping whatever fruits you have to hand (or head to the market on a Sunday – soft fruits like bananas, berries, pineapple, pears, are great), divide between zip lock bags, then add your other favourite ingredients – a couple of handfuls of spinach, a spoon of seeds or a scoop of protein powder. The beauty is you can put in whatever you like – add cinnamon, ginger, cocoa powder or keep it simple with strawberries and oats. Make five bags and you’ll have one for every day of the work week.

Once you’ll got all your ingredients in, squeeze out the air and seal, then write the contents on the bag (unless they’re all the same!) and then store in the freezer. When you’re ready to use, takes our your bag, add a cup of milk/mylk or coconut water to your blender cup, then add the smoothie mix and blend – you get a super creamy smoothie in under 3 minutes.

What you need

A roll of zip lock bags, chopping board, knife, fruit, spices, seeds,

Smoothie bag combos to try 
  • 1 banana + 2 handfuls spinach + 1 scoop vanilla protein + 1 spoon seed mix
  • 2 handfuls pineapple + few mint leaves + 1 spoon chia seeds
  • 1 cup strawberries + half banana + handful oats + 1 tsp cinnamon
  • 1/2 avocado +  2 handful spinach + half banana + 1/2 scoop protein powder
  • 1 x orange + handful mango chunks + 1 handful spinach
  • 1 cup raspberries + 1 scoop protein powder + handful spinach + 1 tsp cocoa powder
  • 1 cup pineapple + half cucumber + handful spinach
long

Sweet Potato and Black Bean Hash

hashSometimes things with few ingredients work just right, and this is one of them.  The dish is inspired by one of my dear friends in Paris, who made a similar dish for a lazy brunch one weekend.

In this version I’ve added black beans and omitted the squash – although a mix of sweet potato and squash also tastes brilliant.

The combination of beans and eggs means this is a great source of protein for vegetarians, plus black beans are a super source of antioxidants.

Try making a pan of this hash for a speedy supper or a lazy brunch – the leftovers also taste great cold with salad.

Serves 2 (large portions) or 4 (if served with sourdough and salad)

Ingredients

  • 3 good sized sweet potatoes (about 250g)
  • 1 tbsp olive oil or coconut oil
  • 1 onion, sliced
  • 2 cloves garlic, crushed
  • 1-2 tsp chilli flakes
  • 1/2 can black beans, rinsed (around 120g)
  • good pinch salt and pepper
  • 4 eggs
  • couple of big handfuls coriander or rocket
  • chilli oil to serve (optional)
  • sourdough to serve (optional)

How to

  1. Peel the sweet potatoes and cut into small chunks – they’ll cook quicker this way. Place in a pan, cover with water and bring to a simmer. Cook for around 6-8 minutes or until they are soft and mash-able
  2. While the potatoes are cooking, gently heat one tablespoon of the olive oil in a large deep sided non stick frying pan and fry the onion and garlic until soft and golden
  3. Drain the sweet potatoes, then add to the pan with the chilli flakes, remaining oil and fry for a further 2-3 minutes. Tip in the beans, and then start to mash the beans and potatoes with the back of the spoon so that they begin to break down – this should be quite easy if your potatoes are soft enough. Once you have a rough ‘mash’, season and then spread the mix evenly over the pan and cook for 5 minutes without stirring so that the bottom becomes golden brown.
  4. Heat your grill. Make 4 small circular indents in the mash  and crack in the eggs. Cook for 2-3 minutes then transfer the pan to the grill and cook for a further few minutes until the eggs whites are just set. If you don’t have a grill, cover your pan with a lid until the eggs are set.
  5. Place a few big handfuls of rocket in the centre of the pan, or scatter with chopped coriander and a drizzle of chill oil

Nutritional info

Based on 4 portions, not including chilli oil or bread

Calories

Carbs

Fat

Protein

237

22g

10g

11g
avocado_smoothie

Avocado energiser smoothie

avocado_smoothie_smMornings have been made faster thanks to the arrival of the NutriBullet and I admit, I’m addicted to trying out new smoothie combinations. This week I’m experimenting with plant based proteins – hello avocado energiser!
This smoothie has a super creamy texture from the avocado – yes it’s higher in fat but the combination of fats, protein and fibre will keep you feeling energised through the morning.

Ingredients

  • 1 scoop vanilla flavoured plant-based protein
  • 1 cup almond milk
  • 1 frozen banana, broken into pieces
  • half an avocado, skin and pit removed
  • 2 tsp mixed seeds (optional)

How to

  • Add the milk to your blender first then add the remaining ingredients. Blend for 20-30 seconds until smooth and creamy. Serve immediately.
berrysmoothie

Choco-berry power smoothie

small berry smoothieThis smoothie is a great speedy breakfast or filling snack.

It’s rich in protein (which helps you stay fuller longer), plus it packs 3 servings of antioxidant rich fruit and veggies.

Prunes might not be your usual smoothie partner, but they provide a burst of natural energy, plus they’re a secret bone builder – in one study from Florida University, women eating a handful of prunes a day experienced improvements in bone density.

If you don’t have any frozen fruit you can use fresh and add a cup of ice – I love the cool creamy texture this creates, it’s almost like having guilt free ice-cream!

Ingredients 

  • 1 cup milk of your choice (can use dairy free alternatives if preferred)
  • 1 scoop chocolate whey protein
  • 1 cup / 100g frozen blackberries or raspberries
  • 2 big handfuls spinach (around 80g / 3oz)
  • 2-3 pitted prunes

How to

  • Pour your milk into a blender then add the remaining ingredients. Blend for 30 seconds until smooth. Pour into a glass and enjoy straight away.
green_smoothie

Banana Almond Spinach Smoothie

green_smoothie smallSmoothies are great breakfasts when you’re short of time, or like me this morning, when you realise you’ve run out of oats and bread, but what do you have is fruit and yoghurt.

Adding a couple of handfuls of greens to a fruit smoothie is a handy way to boost your vegetable intake – you  won’t notice any change in taste (promise) and the spinach gives a pretty green colour.

To give your smoothie some sticking power, add a tablespoon of nut butter – the healthy fats will slow digestion keeping you fuller for longer.

Ingredients

  • 1-cup vanilla yoghurt (around 200 grams)
  • 1 ripe banana
  • 1 cup fresh spinach (couple of large handfuls)
  • 1 tbsp. almond butter
  • handful Ice
  • 50ml milk – large splash

How to

  1. Add the splash of milk and the yoghurt to your blender first – this makes it easier to blitz.
  2. Add the other ingredients and blend for up to a minute until smooth. Pour into a large glass and serve straight away.
IMG_3810

Four nut and seed muesli

IMG_3805Breakfast cereals are often high in added sugars – but that doesn’t mean you have to stop eating cereal if that’s what you like. A better option is to make your own. As you control what goes in you can make it gluten free, sugar free, full of seeds, adding your favourite fruits – the choice is yours.

This is a super simple ‘throw it all together’ recipe that I use. If you don’t have all the ingredients just improvise and use whatever you have in the cupboard – all nuts and seeds work well – throw in some raisins, figs, apricots if you want to make it sweeter.

Make a big batch and you’ll have a ready-to-eat cereal whenever you need breakfast in a hurry – add fresh fruits, yoghurt, milk and you’re good to go – the nuts are a food source of healthy fats and fibre which will keep hunger at bay for longer.

Ingredients (makes around six half cup servings) 

  • 200g steel cut oats (you can use 100% oats, or do a mix with millet, quinoa, buckwheat flakes or anything you like, It’s fun to experiment, so try different combinations).
  • 50g / 2oz mixed nuts – with four types you’ll get a nice texture; almonds brazils, cashews and pecans (if you can get toasted almonds, do it! They are worth seeking out, the roasting makes all the difference).
  • 25g / 1oz chia seeds
  • 25g / 1oz pumpkin or sesame seeds
  • 25g / 1oz shredded coconut
  • 50g / 2oz raisins

How to

  • Weigh out all your ingredients, roughly chop the nuts using a knife and board then mix everything together and store in an airtight container or jar – you’re DONE!
  • Shake before serving to even up the mix – serve a portion (around half a cup) with milk, yoghurt and top with berries or banana for added fibre.

Nutrition (Per serve)

  • 275 Kcal           35g carbs              10g protein          5g sugars         8g fibre
eggs

Mexican scrambled eggs

eggsI love Mexico. The music, the people, the colours, the sounds, and the food. Did I mention the food?

From mouthwatering mole to sauce dribbling down your fingers tlayudas, tacos and tamales, the food in Mexico is a love affair all of its own.

During a 6 month journey across the country I was lucky to sample many a breakfast dish (some healthy, some not so healthy) but a simple pan of Mexican heuvos revueltos – aka scrambled eggs – has become one of my favourites. Here how you can create your own version at home.

Ingredients (makes enough for two people)

  • 5 eggs
  • salt and black pepper
  • half an onion, finely sliced
  • 2 cloves of garlic
  • 1 large tomato, diced
  • half a chilli, diced (optional, you decide the heat)
  • 1tbsp olive oil (plus 2 tsp for the bread)
  • 2 slices sourdough bread (can also use wholewheat pitta, bagels, rye)
  • half a ripe avocado

How to 

  1. Break the eggs into a bowl and lightly (don’t over beat) the eggs with a pinch of salt and black pepper
  2. Slice the sourdough and drizzle each with a teaspoon of olive oil and rub with one of the cloves of garlic
  3. Chop the onion, tomato, chill and remaining garlic clove
  4. Heat the remaining olive oil large non stick pan and set another pan to heat for the toast
  5. Add the onion and garlic to the oil and fry for a couple of minutes, then add the chilli and tomato for a further 1-2 minutes
  6. Put the bread oil side down into the dry pan and keep an eye so that it doesn’t burn
  7. Pour the eggs into the pan with the tomatoes and swirl to cover the pan. Leave for a minute until starting to set and then use a wooden spoon or spatulate to gently fold the eggs until you have a soft scramble
  8. Flip the toast for the last minute then move to plates and top with the eggs, finish with a few slices of avocado and an blast of black pepper or for a truly Mexican breakfast, extra hot sauce.