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.
They are a small family run business producing artisanal seafood products. Based in Kirkintilloch, Scotland. Charcuterie is defined as the art of curing, drying and smoking.
They have begun their range with 3 cures. After they rest the salmon, trout, and halibut in their Island, Highland, and Lowland Cures for 7 days, they dry out up to 25% of their moisture whilst smoking with their unique blend of selected kiln dried wood chips. The whole process is completed by hand carving the products into the packs you see below.
This Monday I went to my local Food Assembly to pick up all of my lovely fresh meat, vegetables and eggs, I decided to try some of the Lemon Balm from Rhone Cottage, https://www.facebook.com/Rhone-Cottage-1532484203665299/ . Looking at what I could use it with I decided a lovely healthy tuna bean salad and the lemon balm leaves just added that lovely flavour of lemon, it was very fragrant and gave that extra zing.
Serves 2 Approx 350 calories per serving.
1 tin tuna
1 tin of black eyed beans
1/2 red onion – chopped finely
3 spring onions – chopped
1 yellow pepper – sliced and diced
Handful of fresh sweetcorn
Handful of fresh garden peas
1 tbsp red chilli pepper flakes (optional)
1 tbsp Olive oil
1 tbsp balsamic vinegar
1 tbsp mayonnaise
small handful of lemon balm – chopped finely
Heat through the black eyed beans, approx 4-5 mins on medium heat, remove and allow to cool.
Meanwhile, mix everything else in a large mixing bowl making sure everything is coated.
Add the black eyed beans, mix through and then serve with a sprinkle of the lemon balm on top. Yummy!
I picked up some amazing Kalettes from my local Food assembly in Glasgow this week, they were kindly supplied by Donald from Rhone Cottage, (http://www.rhonecottage.co.uk/) they grow their own seasonal produce using only sustainable practises and no artificial fertilisers are used.
I decided to try and stir fry them with some seafood, and the flavour was amazing. Kalettes are a bit like a brussel sprout and Kale in one, also classed as a superfood. Below are the Kalettes.
He also kindly gave me the Kalette Top to try and the leaves are very nice, flavoursome and hold their texture. Here is the Kalette Top.
150g – 200g each Portion of Prawns, Mussels and squid
Slice of smoked Salmon – chopped
60g Red rice – cooked as per packet
Chilli – chopped finely
Parsley – finely chopped
Handful of Kalettes
6 Kalette Leaves – cut in half
Warm through seafood mix for few minutes.
Add in the Kalettes and leaves with chilli and sprinkle with soy sauce. Cook for approx 2-3 mins.
Once rice is cooked through add into mix and stir through.
I love Falafel’s! Having some Beetroot that needed to be used up, I thought I would try it in a Falafel, these were not only a lovely Deep Red in colour but absolutely delicious! The good thing is you can make loads and then freeze them for a quick lunch or dinner during the week.
2 large beetroots – If buying fresh roast them in the oven first.
1 Can of Chickpeas – make sure you drain all the liquid and dry the chickpeas off
1/2 white onion
1 tbsp Roasted Red Pepper Spice
1 tsp Rapeseed oil or olive oil
1 tsp Garlic powder
1 tsp coriander
1 tsp cumin
1 tsp paprika
1 tsp chilli powder or 1/2 red chilli
Mix everything in a food processor, if mixture is too wet add a little flour.
With your hands roll into small ball shapes and place onto a greased baking tin.
Place in a preheated oven 190 deg for 30 mins.
Finish off in a hot griddle pan turn for a few mins until slightly browned all round.
I served with goats cheese and chopped walnuts. Yummy!!
I just love breakfast time it is one of my most enjoyable food times and creating something different every weekend has become an exciting challenge. My favourite food is of course eggs, love them anyway cooked. So this morning I went for something simple but very very tasty. I recently purchased some fresh eggs from Little Turnberry Farm and Chicken Nest at the Glasgow Assembly, all of their hens love their freedom at their farmhouse gardens, they enjoy foraging the grounds and a with little TLC they produce the most flavoursome eggs.
Here is my wee recipe for the best baked eggs and tomato:-
2 x Beef Tomato
2 x Fresh Eggs
Salt & pepper
pinch of basil (fresh or dried)
pinch of chives (fresh or dried)
1 x slice of cheddar cheese
First slice the top of the tomato and scoop out the insides.
Season the tomato with salt & pepper, crack the egg into the tomato, sprinkle basil over the top and some cracked black pepper.
Place into a preheated oven at 220 deg and bake for 20 mins for a runny egg, 30-35 mins for solid.
A few minutes before it’s ready, place slices of cheddar cheese on top and allow to melt.
Remove from oven and sprinkle some chives on top serve with some lovely avocado slices. Yummy!!
Using my Rainbow Carrots and lovely Beetroots from my local Farmers I wanted a lovely salad for lunch today as the sun was shining, I had recently bought some Smoked Duck Breast from my local farm store which was already cooked, so combining everything I had the most amazing Saturday lunch Salad.
1 Cooked Duck Breast (from Fencebay) – sliced
1 Carrot – sliced longways into thin strips
1 Beetroot – sliced thinly
Fresh Salad leaves (of your choice)
Small handful of Feta Cheese
Small handful of Walnuts
1 tbsp Balsamic Vinegar
1 tbsp Good Olive oil
1 tbsp Hoisin Sauce
Mix together salad leaves, carrot, beetroot, balsamic vinegar and olive oil in a large bowl.
Place salad mix onto a plate
Top with crumbled feta cheese and sprinkle crushed walnuts over top.
Place sliced Duck breast on top and drizzle Hoisin sauce over duck.
This is do tasty and quick, very healthy and amazing flavour sensation in your mouth. All in 5 minutes. Yummy!
I bought some lovely Rainbow Carrots from the Glasgow Food Assembly this week, they were grown locally by Gordon Caldwell, from Caldwells, Ayrshire Kitchen Garden in Turnberry, Ayrshire, himself and his team work all year round growing vegetables that are in tune with our lovely Scottish seasons. They grow everything from Turnips, Cabbage, Beetroots to Kale and much more. Here is my idea and recipe for the lovely carrots. Even better this recipe is very low in calories and fat.
Makes 8 fritters
3 large carrots – grated
4 Spring onions – chopped finely
2 medium eggs
1 tbsp flour
Salt & pepper to taste
Handful of fresh coriander or 1 tbsp dried
Handful of grated cheddar cheese or you can use Parmesan
Olive oil for cooking
Grated the carrots into a large bowl. Add in the spring onions and coriander.
Add in the eggs, flour and cheese, this allows the mixture to bind together. Also add in the cream and seasoning and mix together.
Taking a small handful, squeeze the excess liquid out then form into a thin round fritter shape. By removing the excess liquid this will allow the mixture to bind together better.
Heat the olive oil in a frying pan and fry for about 3-4 minute each side or until browned, try not to move the fritters while cooking as they may come apart, just leave to cook and turn over gently.
Remove and serve. Yummy!!!!
These are great on their own for lunch with a salad, or even as an side dish with grilled meat or fish. I served these today for lunch with some Sweet Chilli Sauce which I have to say went fantastically.
I normally have porridge in the mornings but this week I fancied a change but still something that was quick, easy and healthy. I came across this Mornflake Oatbran Granola and thought…..yes…that will do……and oh my….it is so delicious.
I had it with natural yogurt (Low Fat), added some raspberries and blueberries for my berry superfood fix and WOW, this was absolutely scrumptious! My new quick healthy option breakfast.
I wanted to try something a bit different………………and isn’t it just amazing when it turns out delicious! I fancied Greek style but healthy and with a kick, so here is my Greek inspired lettuce sandwiches.
1 Red mini Cos Lettuce (or any lettuce of your choice)
1 tin of tuna in spring water
2 tbsp of black olives – halved
1/2 red onion – chopped finely
1 tsp of chilli flakes
1 tbsp balsamic vinegar
2 tbsp mayonnaise low fat
1/2 avocado – sliced
Mix tuna, olives, balsamic, chilli, mayo and onion together in a bowl
Wash lettuce and place on a plate
Top lettuce with the tuna mix and place avocado slices on top
Place another lettuce leaf to close the sandwich and serve. Yum!
Beware if you are eating with your hands, you WILL get messy!
This was inspired from a fellow blogger Ella. I loved the idea of the Turmeric and coconut together, and it really does go, this is a delicious mix of flavours. It is also full of protein and the superfood Kale!
For the rice:-
2 tsp olive oil for cooking
4 Shallots – chopped
2 tsp ginger
150g wholegrain brown rice
1 tsp turmeric
500ml vegetable stock
For the Kale:-
2 large Handfuls of Kale – red and green type
1 tbsp olive oil for cooking
1 tsp garlic
50ml vegetable stock
50ml coconut milk
30g toasted cashew nuts for topping
30g toasted coconut flakes for topping
Heat a pot over medium-low heat. Add the onion and cook for 4 to 5 minutes, stir in the ginger, cooking for one minute. Next, add in the rice and turmeric, toasting for one minute.
Measure in the vegetable stock and bring mixture to a boil, reduce to a simmer, cover, and let cook for 35 to 40 minutes, or until the majority of liquid has been absorbed. Remove from heat and allow to sit for 10 minutes.
3. Towards the end of the rice being ready, heat the tablespoon of olive in a large, wide pot. Add in the garlic, cooking for roughly a minute. Add the chopped kale and stir to coat with the garlic. Add in the vegetable stock, cover, and let kale cook for a few minutes, stirring occasionally.
4. Add in the coconut milk and continue to cook kale, roughly 1 more minute more.
5. Add the kale mixture to the rice mixture and stir through.
Continuing with my Superfoods, I fancied a Chinese Flavour Inspired dinner for my Saturday night in but also wanted to keep it healthy and not overload on calories. Looking in my cupboards and fridge I saw a lovely piece of smoked Cod I got from my usual fishmonger so decided to use this.
This is my Saturday do it yourself Chinese Takeaway Dinner.
FOR THE FISHCAKES:-
200 g Smoked Cod
1 medium Baked Potato
1 medium Sweet Potato
Handful of Fresh Coriander
1 Juice of lime
1 tsp smoked paprika
2 tbsp light olive oil
1 tsp of spiced red pepper or chilli
Plain Flour for dusting
Salt and pepper to taste
Bake the potatoes in the microwave on high heat for about 10 mins until soft
Scoop out the inside of the potatoes and place in a food processor
Slice the fish portion and add to food processor with paprika, coriander, red spice and lime juice, blend together.
With your hands shape into patties about 1cm thick and 10cm dia, dust with flour and refrigerate for about 1 hour
Heat the oil in a flat pan to medium heat
Place the fish cakes in the pan and cook through for about 5-6 mins on each side or until golden brown.
I served these with a little Sweet Chilli Sauce on the side which was lovely!
Had to use up some vegetables in my fridge up, if you’re like me, I hate waste, and I buy loads thinking I’m going to be good this week and have veg every day….some days that doesn’t work out so I’m left with a lot. I decided to do something I’ve never tried before and simply just mash it all up. Wanted to add some flavour and decided a Mediterranean flavour should be o.k.
Makes 1 Pepper
1 x Orange Pepper – Roasted and cut in half
2 x Carrots
Handful Broccoli (approx 50g)
30g Green Beans – chopped
2 tbsp Tomato Passata (I had some left in my fridge thought I’d chuck in it to help bind)
1 tsp basil
1 tsp spiced crushed red pepper (my fav from Costco), this gives a lovely kick!
Pre-heat oven to 220 deg. Cut pepper in half and spray with oil, place in a foil lined baking tin and bake in oven for 20 minutes.
Cook vegetables either boil or steam, I always steam as it’s healthier and much more tastier.
Once vegetables are cooked, place in a food processor or blender with the passata and herbs n spices until mix through.
Once peppers are ready remove from oven and fill with the veg mix. Serve. Yummy!
Of course you can tailor to your own tastes with any vegetable and any type of spice and herbs, the list is endless.
I do like it when you get a success in the kitchen! Happy Days!
Well I was Opting for a Spicy Weekend this weekend………………….(naughty…naughty!)……..and this polishes off my Sunday. Delicious and filling Soup with a bit of spice!
1 Sweet Potato
1 tsp ground coriander
4 spring onions
1 red chilli
1 tsp olive oil
Handful of tortilla chips (I used Doritos with a hint of lime)
15g fresh coriander
400g ripe tomatoes
2 gloves of garlic
1 can chickpeas (400g)
Feta cheese for garnish (optional)
Preheat oven to 200 deg. Wash and peel sweet potato, cut into 1cm cubes.
Season potatoes with salt, pepper and ground coriander, drizzle with oil and bake for 30 mins.
Meanwhile, chop the spring onions finely, slice the chilli and coriander, add to a pan with little oil and fry for about 2 mins.
Crush into the pan the garlic, cut tomatoes into quarters then add in to pot.
Tip in the chickpeas with juices and top up with 500ml of boiling water, bring to a simmer, cover and cook for 20 mins.
After 20 mins, remove from heat and mash up the tomatoes. Add in the sweet potato and crush in the tortillas, mix through, season well and serve. Garnish with fresh coriander and feta if chosen. YUMMY!!!
I’m always looking for a healthy option without compromise on taste, this is so tasty and at only 260 calories per serving with 4g fat…..you wanna try this! Leaves a bit of room for my glass of prosecco…lol!
2 tbsp Olive Oil or Rapeseed Oil
2 Chicken Breasts
1 tsp Coriander
1 tsp Cumin
1 tsp Paprika
1 tsp Garlic Powder or 1 garlic clove
1 onion chopped
150ml Hot Chicken Stock
120g Chick Peas
80g frozen Peas
1. Heat oil in a large saucepan, add chicken, coriander, paprika, cumin and onion and fry for 10 mins to lightly brown.
2. Add garlic, chickpeas, couscous, chicken stock and season with salt and freshly ground black pepper. Cover and cook on simmer (Low Heat) for 20 mins until the chicken is tender and the liquid absorbed.
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