In today’s hectic lifestyle and especially in the wintery months, it can feel impossible to achieve those recommended eight hours of sleep. Sleep deprivation catches up to us all, however, and it can be difficult to find energy-granting options that are healthy as well. Luckily, many foods boost energy naturally, offering a mid-day pick-me-up that will not derail a healthy diet.
I have put together a small collection of delicious Breakfast Recipes that I enjoy, these tasty morning starters will help get your energy set for the day ahead.
I was inspired a few years ago when I decided to look more into nutrition, it was really interesting learning about micronutrients and the true benefits of all those minerals & vitamins. I completed a health & nutrition course with BNF (British Nutrition Foundation) https://www.nutrition.training/ & learned how to use foods to our advantage to better our diets & lifestyle.
Simple to make dishes that the whole family will enjoy.
Oh Yum, this dish I found on the Whole Earths website, I just love their Peanut Butter especially the crunchy one….yum! My curiosity got the better of me because I wouldn’t have thought to put sweet potato and peanut butter together but wow, this was so tasty.
I also used my automatic setting on my Hotpoint Class 9 oven, the Potato Gratin setting. This was great as I didn’t need to worry about what temperature or oven function to set for a perfect bake the oven worked it all out for me.
This made 4 small servings (2 bakes in a 19cm x 30cm baking dish)
3 large Sweet Potatoes
2 tsp Crushed Chillies (or 2 chopped chillies)
100g Spinach – Chopped
300g Creme Friache
3 tbsp Peanut Butter, Crunchy
2 tsp dried coriander leaves
Salt & Pepper to taste
If not using automatic programmes, preheat oven on fan to about 200 deg then finish off under the grill to crisp and brown.
Peel & Slice the sweet potatoes to about 1/2 cm thick and place in a bowl, add the chopped spinach, coriander, chillies, salt & pepper.
Mix the creme friache and peanut butter together until smooth ad combined then pour into the sweet potatoes and mix until potatoes are coated.
Spray a baking dish with spray oil and then layer the sweet potato in the dish making two rows.
Cover with Tin foil and bake for about 30 minutes, remove the tin foil and continue to bake for the further 30 minutes or until sweet potatoes are softened and slightly browned.
Today was a day of using up leftovers and I had bananas that were crying out to be used. This little recipe is so easy to make and delicious too, you can store for 2-3 days in an airtight container or freeze if you are making a large batch. Gluten Free too.
A great healthier option too with the oats having 4 grams of fiber & 6 grams of protein. In addition to fiber, oats are rich in magnesium, zinc and iron. The bananas which are loaded with fiber, potassium, vitamin B6, vitamin C, and various antioxidants. The Peanut Butter is a good source of magnesium too.
A great grab & go breakfast option or simply a little snack in between meals.
200g Scottish Oats
60g Peanut Butter
2 small bananas, mashed
3 tbsp Maple Syrup
1/2 tsp cinnamon
1/4 tsp salt
1 tsp baking powder
1 tsp vanilla extract
3 Dark Chocolate squares, chopped (or you can used choc chips)
Preheat your oven on fan to 175 deg and grease a muffin tin.
Put ALL ingredients into a bowl or mixer bowl and combine together.
Pour into muffin tin, filling approx 3/4 way.
Bake for about 25 minutes or until a knife comes out clean and muffins are set.
Remove and allow to cool for a few minutes. If freezing allow to cool completely.
Oh yum! I wanted to try broccoli rice in my new KitchenAid mini Food Processor and then decided to turn it into little fitters, these were super tasty and so nutritious. These are freezeable so you can make a large batch for later in the week.
200g Broccoli – fresh
80g Gram Flour (Chickpea Flour), you can use almond flour or plain flour too.
30g shredded cheese (I used Le Gruyere but parmesan would be nice too)
1 tsp smoked paprika
1/2 tsp salt
1/2 tsp mixed pepper
1 tsp onion granules
1 tsp garlic granules
In a bowl add flour, salt, pepper, paprika, onion and garlic granules, cheese, flour and egg, mix together
Blitz the broccoli in a food processor and add to the mixture, bring together. If its a little too sticky, just add in some extra flour.
Taking a ladle, scoop some mixture and place into a hot pan with a little oil or Crisperplate (if using), cook for about 4 minutes on each side or until slightly browned. You could also bake in an oven at about 200 deg for about 20-30 minutes.
OMG! I do love Avocado’s & if you do too, you will love this little recipe. A good nutritious and healthy way to start your day. Creamy luxurious texture, full of good vitamins, healthy fatty acids, flavour and fiber, why would you not want to? Good on their own or serve with a poached egg or crispy bacon for a more luxury weekend treat.
Makes 4 large pancakes
1 Large avocado
100g Plain Flour
1 tsp baking powder
1 1/2 tbsp sugar
1/2 tsp salt
1/4 tsp nutmeg
1/2 cup milk
1/2 tsp vanilla extract
1 tbsp coconut oil – melted
butter for the pan
Whisk together flour, baking powder, sugar, salt & nutmeg in a bowl
Combine the avocado, milk, egg, coconut oil and vanilla in a food processor until smooth
Mix the avocado into the flour until blended
Melt the butter in a fry pan on medium to high heat, scoop the batter into the pan (whichever size you like) and cook for about 2-3 minutes per each side.
Serve. I put on a bed of Spinach with a poached egg on top, Yummy!
I got this recipe from Food for Fitness , a great site for everything healthy and fitness. I’m still on my journey to find a better balance of nutrients and this little dish packs loads of protein. At only 500 calories approx per serving it’s perfect for a tasty healthy dinner.
And my favourite part, yes it’s one pot cooking (if you’ve a oven ready hob pot). This is still on my wish list.
2 large chicken breasts – chopped into bite size pieces
Oh yum! A lovely little healthy warming dish on a very, very cold day today.
Makes 2 servings
2 x cod loins
2 tsps Parsley
Butternut Squash – chopped into cubes
1 onion – finely chopped
1 clove garlic – crushed
1 tsp dried chillies (or 1 red chilli chopped)
1 tsp ground cumin
1/2 tsp cinnamon
1 tsp sea salt
1 tsp dried coriander
1 tsp turmeric
1 400g can chopped tomatoes
2 tbsp water
Season the cod loins with salt, pepper & 1 tsp parsley each. Steam cook for 6 minutes in Steam pot or steam oven.
Heat 1 tbsp oil in a pan and fry the onion with the garlic for a few minutes, add in the chilli, cumin, cinnamon, turmeric, coriander, 2 tbsp water & tin tomatoes, bring to a boil then reduce and simmer and cover for 20 minutes or until butternut squash has softened.
Remove lid and place spinach into pan, do this in 2 batches, it will wilt down in a few seconds, simmer on low for a further 5 minutes.
Serve with the steamed cod. Lovely healthy quick mid week meal.