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Health TipsRecipe

3 summer breakfast ideas to keep on rotation!

By 26/11/2019 No Comments

Summer is merely a few days away and a change in season often brings about a preference to try new meals and eat a little bit differently.

I regularly get requests for breakfast ideas which don’t take up too much time, are nutritious and tasty.

So for those who like to try new ideas or if you are bored of your current breakfast offerings, here I am sharing 3 new ideas to have on rotation this summer!

Mango and hemp seed smoothie

Nothing screams summer eating in Australia more than mangoes and due to the creamy sweet taste and texture of mangoes, they work perfectly in smoothies.

This smoothie has a good balance of protein and fats alongside the carbs in the mango to provide energy and create satiety!

Serves 2

Ingredients
1.5 cups milk of choice
2 tbsp. natural yoghurt*
1 large mango, seed and skin removed, diced
1 banana, frozen, skin removed, chopped
1 tbsp. hemp seeds
½ tsp. turmeric, ground

Method

Combine all ingredients in a blender and blend until smooth. Add extra milk if needed.

Pour into 2 glasses and serve immediately.

*for a dairy free version, omit yoghurt or use coconut yoghurt

 

Zesty Avocado and feta smash on sourdough

 If you regularly order smashed avocado toast when eating out, why not try making your own version at home! It’s incredibly simple to do and I am sure just as tasty. Toast aside, this recipe is incredibly versatile and can also be used to top fritters, frittatas, inside breakfast wraps or served as part of a nourish bowl (see recipe below).

Serves 2

Ingredients
1 ripe avocado, skin and pip removed, diced
2 tsp. lime zest
juice of 1 lime
50g feta cheese,* crumbled
pinch chilli flakes, optional
2 tbsp. coriander, finely chopped, optional
salt and pepper to taste
2-4 slices sourdough or other bread of choice

Method

In a bowl mash avocado, add lime zest, lime juice, feta, coriander and chilli, mix until desired consistency is reached. Season to taste.

Toast sourdough bread and then top with avocado mixture.

*omit feta for a dairy free version and instead sprinkle with hemp seeds

 

Make at Home Nourish Bowls

Breakfast nourish bowls are all the rage and for good reason. They are the perfect way to start your day with a good dose of veggies in a tasty way! However, some nourish bowls can look deceptively complex and time consuming, which can put people off from trying them at home. Here I share exactly how to prep and make a nourish bowl to see you through approx. 3 meals, in a time efficient manner.

Ingredients

1 x tub beetroot hummus

  • purchase or if you have time you can make, any type of hummus works
  • store in an airtight container in the fridge

1 x avocado

  • Store unused avocado wrapped in the fridge

1 medium sweet potato diced or pumpkin and 1 small head cauliflower, cut into florets

  • At the start of the week, roast with a pinch of cinnamon, cumin and coriander, let cool and store in an airtight container in the fridge

1 punnet cherry or grape tomatoes

  • Wash, dry and store in an airtight container in the fridge

 Green leafy veggies

  • Rocket, watercress, spinach or kale, wash and store in the fridge
  • If you have extra time and prefer cooked greens, they can be sautéed in some garlic and olive oil prior to serving

Protein of choice:

Eggs

  • Boil and store in the fridge in their shell
  • Peel before adding to the bowl

Cheese

  • Feta or goat cheese works well
  • Store in an airtight container in the fridge

Hot smoked salmon

  • Store in an airtight container in the fridge
  • Flake before putting into the bowl

Legumes (eg chickpeas)

  • Once opened, store in an airtight container in the brine they come in
  • Strain and rise well before adding to the bowl

Tofu/Tempeh

  • Dice/slice firm tofu/tempeh and pan-fry or bake in olive oil and optional spices
  • Store in an airtight container in the fridge

Toppings

1 small bag nuts and seeds (raw)

  • Store in an airtight container in the fridge
  • Add a sprinkle to the bowl when serving

Fermented food

  • Make or purchase a jar of sauerkraut or kimchi
  • Add a serve to the bowl when making

Tahini paste

  • Store jar in the pantry
  • Tahini works well drizzled over the top of the ingredients in the bowl
  • To make a tahini dressing, combine 1 tbsp. tahini with 1 tbsp. lemon juice, 1 tsp. honey and enough water to thin

Sprouts

  • Store in the fridge
  • Add to the bowl when serving

To assemble, layer the ingredients around a bowl and top with toppings of choice.

Serve immediately or if taking on the go, use a sealable container, put the lid on and refrigerate until eating!

Be creative, mix and match ingredients and find combinations to love!