Nutrition, Recipes

August 29th- September 3rd Weekly Breakie Menu

BC878807-3ABF-4BFF-9323-E70524E68CF2If you are like me and love routine in your life, you end up having the same thing for breakfast and never get over it. Every morning I have eggs for breakfast in some way and I wake up looking forward to my eggs. However, I know there is some people out there who are thinking “WTF Sam, how can you not get bored having the same old boring eggs every day”.

Routine lets me not worry about counting carbs for breakfast because I know what carbs are in the breakie I have every morning which means no random blood spike YAY. But some mornings I do wake up and want something a wee bit different, like maybe some muesli. Those mornings throw my bloods off and my brain off from having to count everything and some godly hour in the morning. (I am not a morning person lol)

I know breakfasts can be hard to find what to have for breakfast that is healthy and not cause a blood sugar spike. Eating a high in carbohydrate breakfast can cause our blood sugars to spike and then fall 2 hours later creating that 10am craving for more food, and particularly something sweet. This weeks menu is based on yummy, easy breakfasts that won’t spike your blood sugars and provide you with plenty of nutrients to start your day.

M: Egg’s Your Way

T: Chia Seed Porridge

W: Zucchini Pancake

T: 2 egg omelette

F: No-Grainola w/ fruit and coco yoghurt

Egg’s Your Way

(This is my go to breakfast every morning, its so easy to make, takes zero time and you can chuck in any veggies that you feel like)

2 x eggs poached, fried or scrambeled

1 cup of green veggies (I mainly use spinach, but you could have spinach, broccoli, lettuce, kale, green capsicum etc)

1/2 cup of chopped mushrooms

1 tblsp sauerkraut

¼ of an avocado

  1. Cook your eggs in your preferred way
  2. In a small pan place a tsp. of butter/coconut oil and place the mushrooms and other veggies you are wanting. If using spinach leave till the last minute so these can just slightly wilt.
  3. Place all on a plate and top with sauerkraut and avocado.

Chia Seed Pudding

(This is also great for a desert or snack. The recipe makes enough for 4-5 servings. Its best left overnight so the chia seeds can soak up all the milk)

Ingredients

1/2 cup of chia seeds

3 cups of milk (dairy or non dairy depending on dietary requirements)

  1. The night before place the chia seeds and milk in a jar. Still till combined and leave in the fridge until morning.
  2. In the morning scoop as much as desired into a bowl and top with fresh fruit. You can also use any topping you wish: banana and a tbsp of peanut butter, coconut flesh and fresh berries, cinnamon with banana and nuts and seeds, ‘nicecream’

Zucchini PancakesIMG_0222

(This recipe makes one palm size pancake, if wanting to make more for other the rest of the family increase the batter to desired number of people)

Ingredients:

1 grated zucchini

1 egg

Salt and pepper

2 tbsp arrowroot powder

1/4 of avocado

2tbsp of sauerkraut

2-3 slices of smoked salmon

1 cup of spinach

  1. In a small bowl whisk together the grated zucchini, egg, arrowroot powder and salt and pepper.
  2. Use a small frying pan on a medium heat with a tsp of butter, pour in the batter. Once one side has gone golden brown, flip it over and fry the other side of the pancake.
  3. Once the other side has gone a nice golden brown place on a plate and top it with all your toppings.

2 Egg Omelette

2 eggs

1 cup of mixed veggies (I choose spinach, capsicum and mushrooms)

2 tbsp grated cheese

1 tbsp coconut oil/olive oil/butter

1tbsp of sauerkraut

Salt and pepper to taste

  1. Whisk two eggs in a small bowl and chopp up veggie to small cubes
  2. Place oil/butter into small pan on a medium heat
  3. Place the whisked eggs into the pan and slowly move from outside to in to allow for a non-gooey egg
  4. Add the mixed veggies and cheese onto one half of the flat egg, and flip one side over top of the mixed vegetables.
  5. Leave until cheese has melted.
  6. Plate up and place some sauerkraut on top of your omelette. I don’t like adding my sauerkraut in the omelette, for some reason something about warm sauerkraut disgusts me lol it’s like people who don’t enjoy warm avocado.

No-grainola w/ fruit and cocoyoghurt

(Make this on a Sunday. It will store in a jar over the week)

Ingredients:

3 cups of mixed nuts (walnuts, almonds, pecans, brazil nuts and hazelnuts)

½ cup of pepitas (sunflower seeds)

½ cup of coconut flakes

2 tblsp of real maple syrup

1tbsp vanilla extract

1-2 tbsp of chia seeds

1tbsp of coconut oil

  1. Preheat oven to 165
  2. Roughly chop (or pop in the food processor) the mixed nuts and add to a large mixing bowl along with the pepitas, coconut flakes, and the chia seeds.
  3. In a smaller bowl mix together the real maple syrup, vanilla extract and coconut oi.
  4. Add the bowl of liquid to the larger bowl of nuts and seeds and combine. You should get a sticky mixture.
  5. Line a baking tray with baking paper. Add the sticky mixture and spread around the baking paper.
  6. Place in the oven for around 35 minutes and stir the mixture around every 10 minutes. Keep a close eye on the mixture as it can burn quite easily. As soon as the nuts start to brown, pop out of the oven and let cool.

After the no grain-ola has cooled down keep it in a jar in the cupboard for up to a week.

In the morning, top coconut yoghurt (or normal unsweetened greek yoghurt) and your choice of 1/2 cup of fruit with a few tbsp’s of no-grainola.

Enjoy mixing it up for breakfast.

Love Always,

Samantha

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