Vegan Breakfast Muffins

Nutrition per serving:

154 kcal

3g Fats

29g Carbs

4g Protein

Ingredients

• 50g raisins

• 40g almonds, chopped

• 230g spelt flour

• 50g oats

• 5 tbsp. almond milk

• 150g maple/agave syrup

• 1 tbsp. almond butter

• 2 tsp. baking powder

Method

Preheat the oven to 360F (180C) and line a 12 hole muffin tin with muffin liners.

Roughly chop the almonds before mixing all of the ingredients. Spoon the mixture into the muffin liners.

Bake for 30-35 mins until cooked through. Store in an airtight container.

Spinach Omelette with Avocado and Cottage Cheese

Nutrition per serving: (Serves 1)

551 kcal

43g Fats

18g Carbs

26g Protein

Ingredients:

• 115g spinach, frozen

• 2 eggs

• ½ avocado

• 2 tbsp. cottage cheese

• 15g walnuts

• 1 tsp. coconut oil

• 1 tbsp. lemon juice

• salt and pepper

Method:

Heat a non-stick pan over medium heat and heat the spinach until defrosted. Then allow the spinach to cool down and squeeze out the moisture. Transfer the spinach into a hand blender and chop finely. Add in the eggs, season with salt and pepper and mix well.

Half the avocado, remove the stone and slice the flesh.

Heat the oil in the pan over medium-high heat and pour in the egg-spinach mixture. Fry the omellete until almost cooked, then flip and cook for another minute. 

Transfer onto a serving plate and top with sliced avocado, cottage cheese and walnuts. Drizzle with the lemon juice, season with salt and pepper and serve.

Sweet Potato and Courgette Hash

Nutrition per serving: (Serves 4)

296 kcal

14g Fats

29g Carbs

15g Protein

Ingredients:

• 450g sweet potato, peeled, cut into cubes

• 1 ½ tbsp. coconut oil

• 2 medium courgette, diced

• 1 onion, diced

• 2 glove garlic, chopped

• 8 eggs

• handful parsley, chopped

• cayenne pepper, to taste

Method:

Cook the sweet potato for 3-4 mins in a pot of boiling water, then drain.

Heat the ½ tbsp of the oil in a pan, over medium heat. Add the sweet potato, courgette, onion and garlic, sauté for about 5 mins, until cooked and browned. Season to taste with salt & pepper, and set aside.

Heat the remaining oil in the pan and fry the eggs to your liking. 

Divide the vegetables between 4 plates, top with fried eggs and sprinkle with parsley. Season with cayenne pepper, salt & pepper, to taste and serve. 

Avocado and Mushroom Toast

Nutrition per serving: (Serves 2)

404 kcal

13g Fats

36g Carbs

11g Protein

Ingredients:

• 1 tbsp. olive oil

• 2 cloves garlic, minced

• 200g shiitake mushrooms, sliced

• 2 tbsp. tamari

• 1 avocado

• 4 slices medium wholemeal bread, toasted

• chilli flakes, to taste

• 1 tsp. sesame seeds

Method:

Heat the oil to a pan on medium heat. Add the garlic and

cook for about 2 minutes until aromatic.

Add in the mushrooms to the pan and drizzle over the tamari. Season with salt and pepper and cook for 3-5 minutes, often stirring, until the mushrooms are starting to brown.

In the meantime, toast the bread.

Mash the avocado flesh on to the toast, season with salt and pepper, and top with the mushrooms.

Sprinkle with chilli flakes and sesame seeds to serve.

Spanish Courgette Tortilla

Nutrition per serving: (Serves 2)

377 kcal

22g Fats

22g Carbs

21g Protein

Ingredients:

• 1 tbsp. olive oil

• 1 small potato, peeled, chopped

• 1 small onion, chopped 1⁄2 small courgette, thinly sliced

• 6 eggs

Method:

Heat oil in a non-stick pan and sear the potato and onion over medium-high heat, for about 4 minutes. Next, add the courgette and sauté for another 4 minutes.

In a bowl, whisk eggs and season with salt and pepper. Transfer the vegetables from the pan into the bowl and mix well.

Using the same pan, add the egg mixture on low heat and make sure everything is evenly distributed. After about 3 minutes, run a spatula through the outer edges of the tortilla to make sure it does not stick to the pan.

After 8-10 minutes, flip the tortilla (this might take more or less, depending on heat, size and pan), using a plate over the pan. Slide the uncooked part back into the pan.

After another 5-6 minutes, the tortilla should be cooked, remove from heat and serve.

Raspberry Breakfast Trifle

Nutrition per serving (serves 4):

266 kcal

8g Fats

3g Carbs

14g Protein

Ingredients:

• 450g cottage cheese

• 300g raspberries

• 1 tbsp. honey

• 8 tbsp. muesli

Method:

Place the cottage cheese, 2/3 of the raspberries and honey into a high-speed blender and blitz until smooth (you can also use Greek yoghurt instead of cottage cheese). Keep the rest of the raspberries for garnish.

Prepare 4 medium glasses or jars and layer the trifle.

Start with a layer of raspberry cheese, 1 tbsp of muesli, and some fresh raspberries. Continue until you use all of the ingredients.

Serve immediately or keep in the refrigerator until required. 

Chocolate and Coconut Chia Pudding

Nutrition per serving:

313 kcal.

17g Fats

35g Carbs

7g Protein

Ingredients:

• 4 tbsp. chia seeds

• 240ml almond milk

• 4 tbsp. coconut yogurt 

• 2 tbsp. agave syrup

• 2 tbsp. cocoa powder

To serve:

• 2 tbsp. coconut yogurt

• 1 tbsp. cocoa nibs, or dark chocolate

Method:

In a bowl, combine the chia seeds, milk, yogurt, syrup and cocoa powder, mixing well.

Leave in the fridge for 10 mins to thicken, stirring once half-way through. 

Once thick, transfer into serving glasses or bowls and top with 1 tbsp. coconut yogurt and a sprinkle of cocoa nibs or chocolate.

Tip: If leaving in the fridge overnight, add an extra splash of milk.

Cinnamon Protein Smoothie

Nutrition per serving: (Serves 1)

162 kcal

3g Fats

15g Carbs

22g Protein.

Ingredients:

• 1 banana

• 2 scoop (50g) vanilla protein powder

• 1 tsp. cinnamon

• 240ml almond milk

• A handful of ice cubes

Process

Place all ingredients into a blender and pulse until smooth. Serve