ZUCCHINI & CARROT MUFFINS

Savoury muffins are a great on-the-go breakfast or snack option, as well as an excellent way to sneak in some veggies! Make up a larger batch and store in the fridge or freezer, then simply reheat and go!

Ingredients:

  • 1 cup self raising flour
  • 2 eggs
  • 1 large carrot, grated
  • 1/2 medium zucchini, grated
  • 1/2 cup milk of choice (I used soy)
  • 2 slices (40g) cheese, sliced/chopped/grated

Method:

  1. Mix all ingredients in a mixing bowl until well combined
  2. Pour mixture into a lined muffin tray.
  3. Bake at 180 degrees Celsius for 30 minutes or until cooked through.
  4. Cool and serve, or freeze and reheat when required!

OVERNIGHT OAT & CHIA CUPS

If you’re not a morning person like me, you probably try to delay getting out of bed for every minute possible… An extra 5 minutes in bed beats getting up and making a hot breakfast (or is that just me?).

These Overnight Oat & Chia Cups are my new favourite breakfast. They’re quick, easy, convenient AND healthy – perfect for lazy but health-conscious people like myself!

Method:

  1. Add 3 tablespoons rolled oats + 1 tablespoon chia seeds to a cup
  2. Add your milk of choice (I used soy) until the oats and chia seeds are completely covered and soaked
  3. Refrigerate overnight
  4. In the morning, top up with more milk
  5. Add your favourite toppings!

I added banana, sultanas, peanut butter, sunflower seeds and more chia seeds!

This recipe is:

  • High in fibre and a great source of protein
  • Super quick and easy to make
  • Perfect for on-the-go (try making it in a Keep Cup or takeaway container!)
  • Suitable for breakfast or as a snack

Be sure to tag me or let me know if you try this!

BANANA, CINNAMON, NUT & SEED LOAF

It’s definitely been a while since my last food post… But some things never change (like my cooking skills), so we’re still keeping it simple with this banana, cinnamon, nut & seed loaf.

Using Rachel from The Naked Truth Australia’s version as a base, I modified according to taste and the ingredients I had at home. Coincidentally, we didn’t have normal flour but actually had almond meal, so this version is also gluten free!

Wet Ingredients
  • 3 bananas
  • 2 eggs
  • 3 tbs rice bran oil (or whatever oil you have)
  • 2 – 3 tbs honey
Dry Ingredients
  • 1 cup almond meal or plain flour
  • 1 tbs bicarb soda
  • 2-3 tbs ground cinnamon
  • 1 tbs chia seeds
  • 1 tbs pumpkin seeds
  • 2/3 cup lightly chopped walnuts
Method
  • Add 2 and 1/2 of the banana and all other wet ingredients into a blender or food processor and mix
  • In a separate bowl combine the dry ingredients
  • Add wet mixture to dry mixture and stir through
  • Pour mixture into lined dish and decorate with remaining banana and some whole walnuts
  • Bake at 180 degrees Celsius for 20-30min or until cooked through
  • Cool, serve and enjoy 😋

We served ours with some yoghurt and chocolate ice cream for dessert 😋

This banana loaf is:
  • Gluten free
  • Source of fibre and polyunsaturated fats
  • Suitable as breakfast (toasted or served with peanut butter) or dessert (ice cream)!

MINI SPINACH AND HAM FRITTATAS

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What you’ll need (serves 2 – 3):

  • 4 x eggs
  • 1/4 x cup skim milk
  • 1 x cup spinach leaves, roughly chopped
  • 2 x slices shaved ham, roughly sliced
  • 1 x slice cheese, roughly chopped
  • 1 x muffin tray

Steps:

  1. Whisk the eggs in a large bowl, before stirring in the milk.
  2. Once smooth, fold in spinach, ham and cheese into egg mixture.
  3. Lightly grease the muffin tray or line with baking paper. Pour egg mixture into tray.
  4. Bake at 180 degrees for 15 minutes, or until egg is cooked and fluffy.
  5. Cool, serve and enjoy.

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Notes:

  • As always, substitute the ham and spinach for your favourite ingredients!
  • Where possible, choose low fat or reduced fat dairy options.

Nutrient Break Down:

  • 3 x mini frittatas makes up 1 and 1/4 serve of meat/poultry/fish, 3/4 serve of dairy and 1/2 serve of vegetables
  • Full of protein, fibre, calcium and vitamins A, D, E and C

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4-INGREDIENT BREAKFAST CUPS

You can probably tell by now that I’m not one for really complicated recipes and dishes… Seemingly always rushing out the door or from one place to another, especially in the mornings, breakfast must be satiating and not take more than 15 minutes to prepare…

I made this yesterday morning in the usual early morning flurry (because I’d slept in again, what else is new). It took about 5 minutes to throw everything into the bowl, and the 15-minute baking time was spent otherwise rushing about the house panicking and trying to look presentable.

The point is, at the end of the day I got my extra five minutes of sleep, still managed to prepare a nutritious and tasty hot breakfast and make it to work in time. Win-win.

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What you’ll need (serves 1 – 2):

  • 2 x oven-proof bowls (or a regular muffin tray)
  • 2 x slices wholegrain bread
  • 1 x cup spinach leaves
  • 2 x eggs
  • 1 x slice cheese

Steps:

  1. Line each bowl (or two muffin-tray spots) with the slices of bread, creating a bowl with the bread
  2. Evenly line the bread-bowl with spinach leaves, still leaving the bowl-shape in the middle
  3. Crack eggs into bowl-shape
  4. Bake at 180-degrees for 10 minutes, or until egg whites are cooked
  5. Place half a slice of cheese over each egg
  6. Bake for another 5 minutes, or until cheese is melted
  7. Cool, serve and enjoy

Notes:

  • Make this a 5-ingredient breakfast cup by adding ham after the spinach!
  • Where possible, choose low-fat or reduced fat cheese options.

Nutrient Break Down:

  • 2 x breakfast cups makes up 2 serves of grains, 1 serve of vegetables, 1 serve of meat/poultry/fish and 1/2 serve dairy
  • Full of fibre, protein, calcium and vitamins A, D, E and C to kick start your morning

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CINNAMON CRUNCH TOASTED MUESLI

CINNAMON CRUNCH TOASTED MUESLI

 

Ingredients (all quantities and ingredients variable depending on preference):
(Makes approx. 4 serves)

  • 2 cups rolled oats
  • 1 tablespoon raw walnuts, roughly chopped
  • 1 tablespoon raw almonds, roughly chopped
  • 2 tablespoons raw cashews, roughly chopped
  • 1 tablespoon dried cranberries
  • 2 tablespoons dried raisins
  • 1 tablespoon chia seeds
  • 1 tablespoon flaxseeds
  • 1/2 tablespoon ground cinnamon

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Steps:

  1.  Mix all ingredients except cinnamon in a bowl.
  2.  Sprinkle cinnamon to taste, and mix again.
  3.  Line a baking tray with foil, and thinly and evenly spread muesli mix onto pan.
  4.  Bake at 150 degrees Celsius for 20 minutes, or until golden brown or crunchy.
  5.  Allow to cool before serving with your favourite milk or yoghurt, or storing in a jar for later!

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Notes:

  • Substitute other fruits, nuts or seeds to suit your own taste!
  • When choosing dried fruits, be sure to choose varieties that don’t have added sugar.
  • Opt for raw nuts rather than salted – increased sodium intake also increases blood pressure.
  • Be weary of adding too much dried fruit – fructose is still sugar!
  • Try adding dried coconut flakes, sesame seeds, pumpkin seeds, goji berries etc. for different textures!
  • Too crunchy for you? Try a soaked muesli! Soak the oats in water or your preferred milk overnight with the ground cinnamon. Mix with other ingredients before serving – either cold, or heated up.

Nutrient Break Down:

  • Oats are an excellent source of dietary fibre, protein, magnesium and iron.
  • Nuts are rich in magnesium, protein, iron, polyunsaturated fats, monounsaturated fats (“good fats”), calcium, vitamin E, zinc and fibre. Be sure to consume only a small portion each day, though, as they are also high in kilojoules!
  •  Seeds are also rich in magnesium, iron, fibre, “good fats” and potassium.
  • Phytic acid in oats, nuts and seeds may inhibit the absorption of many nutrients. Soaking these ingredients before cooking may help, but studies are still conflicting regarding its effectiveness.
  • 1 serve (approx. 3-4 tablespoons) provides:
    • 1 serve of grains
    • 1/2 serve of fruit
    • 1/2 serve of lean meat/poultry/nuts & seeds
    • Served with 250mL milk or yoghurt or dairy alternative: + 1 serve of dairy
SUMMER SNACK: FRESH FRUIT & MUESLI ON GREEK YOGHURT

SUMMER SNACK: FRESH FRUIT & MUESLI ON GREEK YOGHURT

One of my favourite snacks, especially in summer time, is greek yoghurt with fresh fruit. Also perfect as a light meal for those days when you just don’t have much of an appetite…

I had this for breakfast on a particularly warm morning.

Ingredients (adjust quantities to your own taste):

  • 2 or 3 tablespoons greek yoghurt (I used Chobani plain non-fat greek yoghurt)
  • 1 small frozen banana
  • 1 small handful blueberries
  • 1 tablespoon toasted fruit muesli
  • A sprinkle of goji berries to garnish

Tips:

  • Add your own favourite fruit! I love using frozen fruit, especially when buying fresh isn’t an option.
  • Be careful of adding too much fruit, though, as fructose is still a sugar!
  • Adding muesli increases fibre content, and makes this a satiating snack!
  • Substitute greek yoghurt for coconut yoghurt or other dairy-free options.

Nutrient Break Down:

  • 2 serves of dairy
  • 2 serves of fruit
  • 1 serve of grains
  • Full of calcium, protein, potassium, vitamin C, vitamin A and fibre