Breakfast

Survivor Strong Meal Plans

INGREDIENTS:

  • 1 Tablespoon Coconut Oil (Optional)
  • 1 Cup Steel-Cut Oats*
  • 3 Medium-To-Large Apples, Cored And Sliced Into 1-to-2″ Chunks
  • 4 Cups Water
  • Pinch Of Salt
  • Maple Syrup Or Honey, To Taste (Optional)
  • Optional Toppings: Swirl Of Nut Butter (Pecan Butter, Almond Butter Or Peanut Butter), Toasted Pecans Or Pepitas, Chopped Fresh Apples, Dried Cranberries, Drizzle Of Additional Maple Syrup Or Honey, Light Sprinkle Of Ground Cinnamon

METHOD:

  1. In A Medium Dutch Oven Or Large Saucepan (Around 3.5 Quarts), Melt The Coconut Oil Over Medium Heat (If You’re Not Using Coconut Oil, Just Warm The Pan). Add The Steel-Cut Oats And Cook Until Fragrant, Stirring Often, About 2 Minutes (This Step Enhances The Flavor Of The Oats).
  2. Add The Apple Chunks, Water And Salt. Stir To Combine, And Raise The Heat To High To Bring The Mixture To A Simmer. Once Simmering, Reduce Heat To Medium-Low And Cook For About 35 Minutes, Until Almost All The Liquid Has Been Absorbed And The Oats Are Nice And Creamy. Stir Every Five Minutes In The Beginning, And More Frequently As Time Goes On (You Might Need To Dial Down The Heat As Well).
  3. Remove From Heat And Let The Oatmeal Rest For 5 Minutes Before Serving So It Has More Time To Thicken Up. Carefully Taste (It’s Hot!) And Add Maple Syrup Or Honey If You’d Like Sweet- er Oatmeal (I Used Tart Apples, So I Added 1 Tablespoon).
  4. Divide The Mixture Into Individual Bowls And Serve With Any Toppings You’d Like. If You’re Sav- ing Extra Portions For Later, Let Them Cool To Room Temperature, Then Cover And Refrigerate For Up To 4 Days. Leftovers Reheat Well In The Microwave, And Would Likely Reheat Well On The Stove, Too, If You Add Some Extra Water To Loosen It Up.

Notes

  • *Make It Gluten Free: Use Certified Gluten-Free Steel-Cut Oats.
  • Make It Vegan: Omit The Butter And Dry-Toast The Oats Instead, And Use Maple Syrup Instead Of Honey.
  • Make It Nut-Free: Don’t Top With Nuts Or Nut Butter! You Might Enjoy Some Toasted Pepitas On Top.
(Nutrition info per serving, ¼ of recipe)

Calories: 101
Carbs: 11 g
Sugar: 6.5 g
Fat: 6 g
Protein: 2 g

  • Apples are a great source of fiber promoting a healthy digestive system and add a natural sweetness to this recipe.
  • The combination of chia seeds, nuts and seeds add an element of healthy fat and protein helping you to feel sustained for longer.
  • Cinnamon helps to balance sugar levels preventing sweet cravings.
  • Serve with fresh berries for a boost of anti-oxidants.

INGREDIENTS:

  • 1 small cored and unpeeled Apple, grated
  • 1 tablespoon Chia Seeds
  • 1 tablespoon Walnuts, chopped
  • 1 tablespoon flaked or chopped Almonds
  • 1 tablespoon Sunflower Seeds
  • 1-2 tablespoons Shredded Coconut
  • Pinch Cinnamon
  • 1/2 cup Coconut Milk or Almond Milk or Macadamia Nut Milk

METHOD:

  1. Mix all ingredients together, leave in fridge for 1-2 hours or overnight.
  2. Serve with fresh berries or passion fruit pulp and extra milk.

MAKE IT PERSONAL:

  • You can use any mix of nuts and seeds you like
  • For extra sweetness serve with a drizzle of honey.
  • You can also soak in orange juice instead of milk.
(Nutrition info per serving, 1/6 of recipe)

Calories: 350
Carbs: 44 g
Fat: 18 g
Protein: 6 g

INGREDIENTS

  • ⅔ cup roughly chopped pecans
  • 2 cups old-fashioned oats
  • 2 teaspoons Frontier ground cinnamon
  • 1 teaspoon baking powder
  • ¾ teaspoon fine-grain sea salt (or ½ teaspoon regular table salt)
  • ¼ teaspoon Frontier ground nutmeg
  • 1 ¾ almond milk
  • ⅓ cup maple syrup or honey
  • 2 large eggs or flax eggs
  • 3 tablespoons melted unsalted butter or coconut oil, divided
  • 2 teaspoons vanilla extract
  • 12 ounces or 1 pint fresh or frozen blueberries (or 2 ½ cups of your preferred berry/fruit, chopped into ½” pieces if necessary), divided
  • 2 teaspoons raw sugar (optional) (Not included in nutrition facts)
  • Optional toppings for serving: maple syrup or honey for drizzling, and/or additional fresh fruit (Not included in nutrition facts)

INSTRUCTIONS

  1. Preheat the oven to 375 degrees. Grease a 9-inch square baking dish. Once the oven has finished preheating, pour the nuts onto a rimmed baking sheet. Toast for 4 to 5 minutes, until fragrant.
  2. In a medium mixing bowl, combine the oats, toasted nuts, cinnamon, baking powder, salt and nutmeg. Whisk to combine.
  3. In a smaller mixing bowl, combine the milk, maple syrup or honey, egg, half of the butter or coconut oil, and vanilla. Whisk until blended. (If you used coconut oil and it solidified in contact with the cold ingredients, briefly microwave the bowl in 30 second increments, just until the coconut oil melts again.)
  4. Reserve about ½ cup of the berries for topping the baked oatmeal, then arrange the remaining berries evenly over the bottom of the baking dish (no need to defrost frozen fruit first). Cover the fruit with the dry oat mixture, then drizzle the wet ingredients over the oats. Wiggle the baking dish to make sure the milk moves down through the oats, then gently pat down any dry oats resting on top.
  5. Scatter the remaining berries across the top. Sprinkle some raw sugar on top if you’d like some extra sweetness and crunch.
  6. Bake for 42 to 45 minutes, until the top is nice and golden. Remove your baked oatmeal from the oven and let it cool for a few minutes. Drizzle the remaining melted butter on the top before serving.

NOTES:

  • Make it gluten free: Be sure to use certified gluten-free oats.
  • Make it vegan: Use non-dairy milk, flax eggs and coconut oil.
  • Make it nut free: You can skip the nuts, or use pepitas (green pumpkin seeds) instead.
  • Storage suggestions: This oatmeal keeps well in the refrigerator, covered, for four to five days.

(Nutrition info per serving, ¼ of recipe)

Calories: 115
Carbs: 9.5 g
Fat: 6 g
Protein: 3 g

  • This recipe is sugar free with a hint of natural sweetness from the coconut water.
  • Using Coconut Milk + Coconut Water, this recipe provides all off the goodness of nature’s super food, the Coconut.
  • Berries are a low-sugar fruit that provide a good dose of Vitamin C and anti-oxidants.
  • Chia Seeds are rich in fiber, protein and omegas adding to the power-packed nutritional quality of this recipe.

INGREDIENTS:

  • 1 cup Coconut Water
  • 1/4 cup Coconut Milk (canned)
  • 1/2 teaspoon Organic Vanilla Powder
  • 1/4 cup Chia Seeds
  • 1/2 cup Fresh Berries
  • Flaked Almonds, Pumpkin Seeds and/or Organic Coconut to serve (Not included in nutrition info)

METHOD:

  1. In a bowl mix together coconut water, coconut milk and vanilla powder.
  2. Add chia seeds and stir. After 5 minutes, re-stir and allow to stand for 30 minutes.
  3. Once chia seeds have swollen and porridge is thick serve with fresh berries and sprinkle with almonds, pumpkin seeds and/or coconut.

RECIPE TIPS:

  • You can also make your chia porridge the night before for a quick and easy breakfast.
(Nutrition info per serving, ½ of recipe)

Calories: 235
Carbs: 31.5 g
Fat: 10 g
Protein: 5 g

INGREDIENTS

Breakfast quinoa

  • Heaping 2 tablespoons chopped raw pecans
  • 1 ½ teaspoons coconut oil
  • ½ teaspoon ground cinnamon, plus more for sprinkling on top
  • Tiny pinch of salt
  • 1 cup pre-cooked quinoa* (either chilled or warm from cooking—both will work)
  • 1 tablespoon maple syrup, more if desired

Toppings and optional accompaniments

  • 1 tablespoon chopped dried cherries or dried cranberries
  • Hemp seeds, chia seeds or flax seeds (optional), for serving (not included in nutrition facts)
  • Milk or yogurt of choice (totally optional), for serving (not included in nutrition facts)

INSTRUCTIONS

  1. First, toast the pecans before we add the remaining ingredients. To do so, warm the pecans in a small saucepan (use a larger saucepan if you are making multiple servings) over medium heat, shimmying the pan often, until the pecans smell fragrant and toasty, about 4 to 6 minutes.
  2. Add the coconut oil, cinnamon and salt to the pot. While stirring constantly, cook until the cinnamon is fragrant, about 15 seconds.
  3. Add the quinoa to the pot and stir to combine. Cook, while stirring constantly, just until the quinoa is warmed through, about a minute or so. Remove the pan from heat and stir in the maple syrup.
  4. Transfer the mixture to a bowl and top with dried fruit and a hefty sprinkle of hemp seeds, if using. Top with a light sprinkle of cinnamon. Serve promptly, with additional maple syrup and milk or yogurt on the side, if you’d like.

NOTES:

Change It Up: Try honey instead of maple syrup, use your favorite nuts or seeds, toast unsweetened shredded or flaked coconut with the nuts, top with fresh fruit or instead of dried, add a big dollop of applesauce, etc.

Make it nut free: Omit the nuts or replace them with pepitas (hulled pumpkin seeds).

*How to Cook Quinoa:  You’ll need to cook about ⅓ cup dry quinoa with ⅔ cup water to yield 1 cup quinoa, but I recommend making more than that, so you have leftovers for tomorrow’s breakfast.

(Nutrition info per serving, ¼ of recipe)

Calories: 110
Carbs: 12 g
Fat: 5.5 g
Protein: 4 g

  • Using Coconut Flour + Coconut Milk + Coconut Oil, this recipe provides all off the goodness of nature’s superfood, the Coconut.
  • Coconut Flour is rich in protein and fiber and is a great gluten free, grain free and nut free alternative to flours and nut meals.
  • Coconut Milk and Coconut Oil provide a source of beneficial fat and a substance called Lauric Acid, which helps to boost functions of the Immune System.
  • Using egg whites in this recipe boosts its protein content making these pancakes satisfying and helping to keep blood sugar levels balanced.
  • Berries are a low-sugar fruit that provide a good dose of Vitamin C and anti-oxidants.
  • Chia Seeds are rich in fiber, protein and omegas adding to the power-packed nutritional quality of this recipe.

INGREDIENTS:

  • 2 large Free Range Egg Whites
  • 1/2 cup Coconut Water
  • 1/4 cup Coconut Flour
  • 1/2 teaspoon Gluten Free Baking Powder
  • 1/4 teaspoon Pure Vanilla Powder
  • 1 tablespoon Extra Virgin Coconut Oil, melted
  • Drizzle Coconut Milk to serve (optional)

SMASHED BERRY JAM:

  • 1 cup Fresh Strawberries chopped, Raspberries, Blackberries or Mixed Berries
  • 1 tablespoon Chia Seeds

METHOD:

  1. Make jam by mashing berries with a fork to form a rough paste. Alternatively blitz with a small hand mix or spice grinder. Stir through chia seeds and set aside in refrigerator.
  2. In a small mixing bowl, whisk egg whites with coconut water and coconut oil until combined.
  3. Add baking powder and vanilla powder, mix well.
  4. Add coconut flour and mix to combine well.
  5. Heat oil in a frying pan over low – medium heat.
  6. Spoon portions of batter into frying pan and cook for 1 – 2 minutes over medium heat. Use back of a spoon to spread batter and shape pancake if needed.
  7. Flip and cook for another 1 – 2 minutes or until cooked through.
  8. Serve pancakes with jam and a drizzle of coconut milk.

MAKE IT PERSONAL:

  • To add a natural sweetness and added electrolytes this recipe uses Coconut Water as its liquid component. You can also substitute with sparkling water for a great way to make even fluffier pancakes.
  • You can also substitute coconut water with Almond Milk or Coconut Drinking Milk.
  • To add extra sweetness to your pancakes add 1 tablespoon Pure Maple Syrup or Raw Honey.
  • To add extra sweetness to your Smashed Berry Jam add 1 – 2 teaspoons Pure Maple Syrup or Raw Honey.

RECIPE TIPS:

  • Use room temperature eggs when combing wet ingredients together otherwise the coconut oil can begin to solidify when it comes in contact with cold eggs.
  • When cooking with Coconut Flour, it absorbs liquid quickly. Be sure to prepare your batter immediately before cooking for the best results.
  • You can also use defrosted from frozen berries instead of fresh.

SENSITIVE TO FODMAPS?

  • Depending on your sensitivity to coconut products you may or may not be able to tolerate these Coconut Pancakes.
(Nutrition per serving, ½ of recipe)

Calories: 245
Carbs: 14 g
Fat: 20 g
Protein: 5.5 g

INGREDIENTS:

  • 1/4 cup mixed Raw Nuts*, roughly chopped (*preferably activated)
  • 1 tablespoon Pumpkin Seeds* (*preferably activated)
  • 1 tablespoon Sunflower Seeds* (*preferably activated)
  • 1/2 teaspoon Extra Virgin Coconut Oil
  • 1/8 teaspoon Ground Cinnamon
  • 1/8 teaspoon Vanilla Powder
  • 1 teaspoon Pure Maple Syrup or sweetener of choice (optional) (not included in nutrition facts)
  • 2 tablespoons Organic Coconut Flakes (unsweetened in nutrition facts)
  • 1/3 cup Fresh Berries (or Fresh Fruit of choice)
  • 1/4 cup Coconut Yoghurt (Dairy Free- avail at Health Food Stores)

METHOD:

  1. Pre-heat fan-forced oven to 325ºF.
  2. In a mixing bowl mix together nuts, pumpkin seeds and sunflower seeds.
  3. In a small bowl combine maple syrup with melted coconut oil. Pour into bowl of mixed nuts and seeds and stir, ensuring dry ingredients are well coated.
  4. Add cinnamon and vanilla powder and mix well. Add coconut flakes and stir through.
  5. Spread mixture evenly onto a tray lined with baking paper. Bake in oven for 6-8 minutes or until lightly golden. Allow to cool.
  6. Assemble parfait in layers in a glass using layers of toasted granola mix, berries and coconut yoghurt. Serve chilled.

RECIPE TIPS:

  • Making up larger quantities of granola helps to enjoy quick and easy mid-week breakfasts.
  • Activating your nuts and seeds makes them easier to digest.

SENSITIVE TO NUTS?

  • Simply use toasted seeds (preferably activated) and organic shredded coconut.

SENSITIVE TO FODMAPS?

  • Stick to small parfait glass (in other words small portions!) Choose tolerated nuts or seeds and avoid cashews.
(Nutrition info per serving, 1/9 of recipe)

Calories: 435
Carbs: 42 g
Fat: 27.5 g
Protein: 11 g

INGREDIENTS

  • 1 cup pecan pieces
  • ⅓ cup pepitas
  • ⅔ cup dried cranberries
  • 1 ¾ cups quick-cooking oats (or old-fashioned oats, pulsed briefly in a food processor or blender to break them up)
  • 1 teaspoon orange zest, preferably organic (from 1 large orange)
  • ½ teaspoon ground cinnamon
  • ½ to ¾ teaspoon salt, to taste (decrease if your almond/peanut butter is salted)
  • 1 cup creamy unsalted almond butter or peanut butter, packed
  • ½ cup honey or maple syrup
  • 1 ½ teaspoons vanilla extract

INSTRUCTIONS

  1. Line a 9-inch square baker with two strips of crisscrossed parchment paper, cut to fit neatly against the base and up the sides. The parchment paper will make it easy for you to slice the bars later.
  2. In a medium skillet over medium heat, toast the pecans and pepitas, stirring often, until they are fragrant and the pepitas are starting to make little popping noises, about 5 minutes. Transfer the toasted pecans and pepitas to a food processor. Add the cranberries and then run the machine for about 10 seconds, until the nuts and cranberries are all broken up. (If you skip the food processor step, your bars will be more difficult to slice through and more likely to crumble at the edges.)
  3. In a mixing bowl, combine the contents of the food processor with the oats, orange zest, cinnamon and salt. Whisk to combine.
  4. In a smaller mixing bowl, whisk together the almond butter, honey and vanilla extract until well blended.
  5. Pour the liquid ingredients into the dry ingredients. Use a big spoon to mix them together until the two are evenly combined and no dry oats remain. This takes some arm muscles, but you can do it! If the mixture was easy to mix together, that’s a sign that you need to add some more oats—sprinkle in more oats until you can’t incorporate any more.
  6. Transfer the mixture to the prepared square baker. Use your spoon to arrange the mixture evenly in the baker, then use the bottom of a flat, round surface (like a short, sturdy drinking glass), covered in a small piece of parchment paper, to pack the mixture down as firmly and evenly as possible.
  7. Cover the baker and refrigerate for at least one hour, or preferably overnight. (The oats need time to soak up some of the moisture so they aren’t sticky.) When you’re ready to slice, lift the bars out of the baker by grabbing both pieces of parchment paper on opposite corners. Use a sharp knife to slice the bars into 1” strips, then slice them in half through the middle.
  8. For portability, you can wrap individual bars in plastic wrap or parchment paper. Bars keep well for a couple of days at room temperature, but I recommend storing individually wrapped bars in a freezer-safe bag in the freezer for best flavor.

NOTES

Make It Vegan: Use maple syrup instead of honey.

Make It Gluten Free: Be sure to choose certified gluten-free oats.

Make It Nut Free:  You could replace the almond butter with sunflower seed butter and the pecans with more pepitas and/or sunflower seeds.

INGREDIENTS

  • 1 1⁄2 cups water
  • 1⁄4 cup chia seeds
  • 6 large dates
  • 1/3 cup raw cashews (if you don’t have a high-powered blender, these will likely / need to be soaked in water for 2 to 4 hours, then drained)
  • 1⁄2 teaspoon ground cinnamon
  • 1⁄2 teaspoon pure vanilla extract
  • Pinch of sea salt
  • Optional toppings
  • Fresh fruit: berries, sliced bananas, chopped pineapple, etc.
  • Sprinkle of cocoa powder, mini chocolate chips or finely chopped dark chocolate, toasted coconut, cinnamon, etc.

Method:

  1. In a liquid measuring cup, combine the water and chia seeds. Set aside until the mixture forms a gel, about 20 minutes.
  2. If your dates aren’t soft and plump, place them in a bowl and pour hot water over them. Set aside for up to 20 minutes, or until the chia seeds are ready. Drain.
  3. Pit the dates. In a blender, combine the pitted dates with the cashews, cinnamon, vanilla and salt. Pour in half or more of the chia gel (i prefer chia seeds in their blended state, so i poured in almost all of mine). Purée until smooth. If your pudding gets warm in the process, you’ll need to chill it until cool.
  4. Serve individual portions of pudding with any remaining chia gel swirled in. Top with any garnishes you’d like. Store leftovers in the refrigerator.
(Nutrition info per serving, 1/4 of recipe)

Calories: 330
Carbs: 30 g
Fat: 21 g
Protein: 5.5 g

INGREDIENTS

  • 1 ½ cups (128 grams) oat flour*, certified gluten-free if necessary
  • 2 teaspoons baking powder
  • ½ teaspoon salt
  • Pinch of cinnamon, optional
  • ¾ cup room temperature milk of choice (coconut milk, almond milk, cashew milk)
  • ¼ cup + 1 tablespoon melted coconut oil
  • 2 flax eggs
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract

INSTRUCTIONS

  1. In a mixing bowl, whisk together the dry ingredients: oat flour, baking powder, salt and cinnamon. In another bowl, whisk together the wet ingredients: milk, melted coconut oil or butter, eggs, maple syrup and vanilla extract. (If your coconut oil solidifies on contact with cold ingredients, gently heat the wet mixture in the microwave in ten seconds intervals, until it melts again.)
  2. Pour the wet ingredients into the dry ingredients. Stir with a big spoon until just combined (the batter will still be a little lumpy). Let the batter rest for 10 minutes so the oat flour has time to soak up some of the moisture. Plug in your waffle iron to preheat now.
  3. Once 10 minutes is up, give the batter one more swirl with your spoon. Pour batter onto the heated waffle iron, enough to cover the center and most of the central surface area, and close the lid. Once the waffle is deeply golden and crisp, transfer it to a cooling rack or baking sheet. Don’t stack your waffles on top of each other, or they’ll lose crispness. If desired, keep your waffles warm by placing them in a 200-degree oven until you’re ready to serve.
  4. Repeat with remaining batter. Serve waffles with maple syrup and nut butter, or any other toppings that sound good!

NOTES

*Make Your Own Oat Flour: Simply blend old-fashioned or quick-cooking oats (be sure to buy certified gluten-free oats if necessary) in a food processor or blender until they are ground into a fine flour. You’ll need to blend roughly 1 ½ cups oats to make enough flour for these waffles (you will probably end up with a little extra). Once you’ve blended the flour, measure it using the spoon and swoop method to make sure you have the right amount.

Make It Vegan: Use non-dairy milk, coconut oil

Freeze It: These waffles freeze beautifully. Just store in freezer-safe plastic bags and pop individual waffles into the toaster until warmed through

(Nutrition info per serving, ½ of recipe)

Calories: 315
Carbs: 25 g
Fat: 16.5 g
Protein: 17 g

Crispy hash browns are typically an unhealthy deep-fried indulgence but now there’s a healthier way to enjoy these delicious treats especially for a weekend cooked breakfast. Instead of deep frying starchy white potatoes we pan-fry sweet potato in rosti style healthy hash browns that are sure to be crowd pleasers. Serve crispy hash browns with eggs cooked to your liking. These Sweet Potato Hash Browns are also great for lunch box treats or to use as a base to a burger slider instead of a bun or bread.

You can also personalize this recipe to yours and your family’s favorite way of cooking eggs; fried, scrambled or poached.

This recipe supplies a good balance of protein and quality carbohydrates for an energy fueled breakfast. Eggs provide a great balance of protein and omegas helping to promote a healthy body composition, support healthy blood sugar levels and reduce sugar cravings. Sweet Potato is a slow release carbohydrate providing the body with energy to fuel your day.

Serve your cooked eggs and Hash Browns with a side of wilted greens such as baby spinach or fresh avocado to add extra nutrients to your breakfast meal.

INGREDIENTS:

  • 4 Free Range Eggs
  • 1 1/2 cups Sweet Potato, peeled and finely grated (approximately 1 small Sweet Potato)
  • 1 Egg White, lightly whisked
  • 1 tablespoon Onion Powder
  • Pinch Pink Salt and Black Pepper
  • Olive Oil, for frying  (1 tbs in nutrition info)
  • 2 cups Baby Spinach

METHOD:

  1. Using clean hands squeeze out any excess juice from sweet potato.
  2. In a medium mixing bowl, combine sweet potato, egg white, onion powder, salt and pepper and mix well.
  3. Heat oil in frying pan over medium heat.
  4. Spoon approximately 1/4 cup of mixture onto pan and flatten and shape with the back of a spoon.
  5. Cook for 2 – 3 minutes or until underside is cooked. Carefully flip and cook for another 2 – 3 minutes or until browned. Set aside.
  6. Cook eggs to liking. Set aside.
  7. In frying pan sauté spinach in olive oil for 1 minute or until wilted.
  8. Layer cooked rostis with spinach and top with poached eggs. Serve hot.
  9. Serving Suggestions:
  10. Serve Sweet Potato Hash Browns hot with cooked eggs and a side of wilted spinach or with toasted Gluten Free, Grain Free Bread.
(Nutrition info per serving, 1/4 of recipe)

Calories: 250
Carbs: 11 g
Fat 16 g
Protein: 18 g

  • This frittata recipe is a high protein, vitamin-rich meal that can be enjoyed anytime of the day. Its high protein content makes this a tasty, long lasting and satisfying meal.
  • Eggs are a great all-rounder when it comes to nutrition. They are a great source of protein, omegas and vitamins A, E, B12 and folate to name just a few of the many different nutrient properties of golden eggs.
  • Adding nut milk and almond meal boosts the protein content and offers a healthy source of good fats to keep your metabolism churning.
  • Fresh herbs provide a source of anti-oxidants as well as help to lighten the frittata.

INGREDIENTS:

  • 8 extra-large Free-Range Eggs
  • 1/2 cup Nut Milk
  • 5 Spring Onions, finely chopped
  • 1 cup Baby Spinach, chopped
  • 1 cup Sweet Cherry Tomatoes, quartered
  • 1 cup Fresh Flat Leaf Parsley, chopped
  • 1 cup Fresh Coriander, chopped
  • 4 cloves Garlic, minced
  • 3 tablespoons Fresh Chives, finely chopped
  • Pinch Pink Salt
  • Generous amount of Black Pepper
  • 4 tablespoons Almond Meal

METHOD:

  1. Pre-heat fan-forced oven to 350°F.
  2. In a large bowl whisk eggs, lightly with nut milk.
  3. Add spring onions, spinach, tomatoes, herbs, garlic, chives, salt and pepper and mix well.
  4. Add almond meal and mxi to combine.
  5. Pour over egg mixture into a greased quiche dish.
  6. Bake in oven for 35-40 minutes or until egg is set.
  7. Serve warm or chilled.

SERVING SUGGESTIONS:

  • Serve with a side of fresh salad greens or cooked greens such as kale, silver beet, broccoli or green beans.
  • Serve with a dollop of Dairy Free Basil Pesto.

MAKE IT PERSONAL:

  • To boost protein content, add cooked or canned salmon or tuna.

RECIPE TIPS:

  • Adding nut milk to the eggs helps to create a mixture that is light and fluffy and helps the eggs to go further. If you prefer, you can omit and just use whole eggs or a combination of whole eggs and egg whites.
  • Make your own Almond Milk by following our recipe here or alternatively or purchase unsweetened Almond Milk here.

SENSITIVE TO NUTS?

  • Omit nut milk or substitute for Coconut Drinking Milk or Coconut Milk + water (1:1 ratio).
  • Substitute almond meal for 2 tablespoons Coconut Flour.

SENSITIVE TO FODMAPS?

  • Omit fresh garlic and add 2 teaspoons garlic infused olive oil.

INGREDIENTS:

  • 3 gala apples (or another variety of sweet red apple)
  • 3 granny smith or pippin apples
  • 1/4 cup plus 2 tablespoons real maple syrup*
  • 1 tablespoon ground cinnamon
  • 1 tablespoon fresh lemon juice (or more to taste)
  • Dash of sea salt

METHOD:

  1. 1. Peel, core and chop the apples into 2-inch chunks. In a heavy, nonreactive dutch oven or saucepan over medium heat, combine the apple chunks, maple syrup, cinnamon and lemon juice. Cover and simmer for about 12 minutes, or until the apples have softened up a bit.
  2. Uncover the pot and continue cooking, stir- ring occasionally to break up the larger chunks, until the apples are soft but still have some texture (5 to 10 minutes). Remove from heat and, if necessary, add more maple syrup, cinnamon or lemon juice, to taste. Serve warm or chilled; let it cool to room temperature before storing it in the fridge.

Notes

  • Yields about 3 cups of applesauce.
  • You could use Asian pears instead of gala apples, or honey or agave syrup instead of the maple syrup.
  • *if you’d like to reduce the amount of sugar in this recipe, you can use water in place of the maple syrup, or in place of part of it. The applesauce is still sweet without it!
  • If you want a fine applesauce, purée the final product with an immersion blender.
(Nutrition info per serving, ½ of recipe)

Calories: 265
Carbs: 7 g
Fat: 19 g
Protein: 24 g

  • This recipe is high in protein and vitamin-rich that can be enjoyed anytime of the day. Using simple, real food ingredients they make a tasty, long lasting and satisfying snack.
  • Eggs are a great all-rounder when it comes to nutrition. They are a great source of protein, omegas and vitamins A, E, B12 and folate to name just a few of the many different nutrient properties of golden eggs. They also help to keep sugar cravings at bay and provide your body with a steady supply of energy.

INGREDIENTS:

  • 6 large Free Range Eggs
  • 6 Cherry Tomatoes, quartered
  • 2 Spring Onions, chopped
  • 1/3 cup Fresh Parsley, chopped
  • 2-3 slices Organic, GF Ham, chopped
  • Pinch Pink Salt and Cracked Black Pepper

METHOD:

  1. Pre-heat fan-forced oven to 180°C.
  2. In a mixing bowl whisk eggs and stir through remaining ingredients.
  3. Pour mixture into a greased mini muffin tray and bake for 15-20 minutes or until golden and cooked through.

MAKE IT PERSONAL:

  • Add your favorite fresh or dried herbs and spices to the mixture.
  • Add a sprinkle of curry powder to your egg mixture.
  • Add chopped baby spinach, kale or sautéed onion or leek.
(Nutrition info per serving, ¼ of recipe, without optional sweetener)

Calories: 460
Carbs: 24 g
Fat: 38 g
Protein: 9 g

INGREDIENTS:

  • 3 cups Mixed Berries of choice (Blueberries, Raspberries, Blackberries, Strawberries; fresh or defrosted from frozen)
  • 3/4 cup Almond Meal or Hazelnut Meal
  • 1/2 cup Desiccated Coconut
  • 1/4 cup Flaked or Slivered Almonds
  • 3 tablespoons Extra Virgin Olive Oil, melted
  • 2 teaspoons ground Cinnamon
  • 1 1/2 teaspoons Vanilla Powder
  • Optional sweetener – Juice of 1/2 Orange or 1- 2 teaspoons Coconut Sugar, Maple Syrup or Honey

METHOD:

  1. Pre-heat oven to 350°F.
  2. Spread berries evenly into a small-medium baking dish.
  3. If using orange juice to sweeten squeeze over berries now before adding crumble topping.
  4. In a mixing bowl, combine crumble ingredients well. Add sweetener if using.
  5. Spread crumble over berries to cover evenly.
  6. Bake for 15 minutes or until crumble is lightly golden. (Be careful not to burn!)

SERVING SUGGESTION:

  • Serve with coconut cream or coconut yoghurt.

RECIPE TIPS:

  • This crumble will make a crumbly topping – if you prefer yours to ‘hold’ together a little more you can add a touch more liquid sweetener or almond butter mixed well into the crumble before baking.

MAKE IT PERSONAL:

  • You can also use hazelnut meal in place of almond meal.
  • The berries might be sweet enough for you otherwise add a hint of sweetness by mixing in optional sweetener of choice to your crumble topping or squeeze juice of 1/2 orange over berries before topping with crumble mixture.
  • You can also add orange zest to crumble topping for a boost of zesty, citrus flavor.
  • Mix in 1/4 cup chopped Walnuts for added texture.

SENSITIVE TO NUTS?

SENSITIVE TO FODMAPS?

  • Avoid blackberries.
  • Stick to small portions of almond meal and swap flaked almonds for pumpkin seeds.
(Nutrition info per serving, 1/10 of recipe)

Calories: 425
Carbs: 46.5 g
Fat: 24 g
Protein: 10 g

INGREDIENTS

Muesli

  • 4 cups Bob’s Red Mill Gluten-Free Old-Fashioned Oats
  • 1 ½ cups sliced almonds
  • 1 ½ cups large, unsweetened coconut flakes
  • Scant 1 teaspoon salt
  • ½ teaspoon cinnamon
  • 3 tablespoons maple syrup
  • 2 tablespoons melted coconut oil
  • 2 teaspoons vanilla extract
  • ½ cup mini dark chocolate chips

Serving suggestions

  • Almond or Coconut Milk
  • Sliced bananas, berries or fruit of choice

INSTRUCTIONS

  1. Preheat oven to 350 degrees Fahrenheit. For easy cleanup, line a large, rimmed baking sheet with parchment paper (I was out, so I did not and it was fine).
  2. In a large mixing bowl, combine the oats, almonds, coconut, salt and cinnamon. Mix well. Pour in the maple syrup, coconut oil and vanilla extract and mix well. Do NOT add the chocolate chips; we’re saving those for later.
  3. Pour the mixture onto your baking sheet and bake until the oats and coconut flakes are lightly golden and fragrant, tossing halfway, about 15 minutes.
  4. Let the muesli cool completely before mixing in the chocolate chips (if you add them too soon, the chips will melt and you’ll have a delicious mess of chocolatey muesli). Serve individual portions in bowls with almond milk or yogurt. I like to let my muesli rest for a few minutes so the oats soften up a bit. Enjoy!
  5. Store cooled muesli in a freezer-safe bag with the air squeezed out. It keeps best in the freezer (no defrosting time required).

INGREDIENTS:

  • Strawberry chia jam (yields about 1 cup):
  • 1 bag (12 ounces) frozen organic strawberries or other berries*
  • 2 to 3 tablespoons honey, maple syrup or agave nectar
  • 1 tablespoon chia seeds

Toasted oatmeal:

  • 1 to 2 tablespoons coconut oil
  • 2 cups rolled oats
  • 1 1/2 cups + 2 tablespoons water
  • 1/2 cup milk of choice (I used light coconut milk)
  • Generous pinch kosher or sea salt
  • Pinch of ground cinnamon (optional)
  • Pinch of ground ginger (optional)
  • Optional mix-ins: flax seeds, shredded coconut, toasted nuts, etc.

Coconut whipped cream:

  • 1 can (14 ounces) full fat coconut milk, chilled at least 10 hours (the coconut milk MUST be full fat and MUST be refrigerated for at least 10 hours. Put a mixing bowl in the freezer or refrigerator to chill while you’re at it.)
  • 1 tablespoon honey, maple syrup or agave nectar
  • 1/2 teaspoon vanilla extract

METHOD:

  1. The strawberry chia jam takes the longest to make, so let’s start with the jam: In a medium saucepan, combine the berries (no need to defrost if they are frozen) and sweetener. Cover and bring to a simmer over medium heat, stirring frequently. Once the berries are warmed throughout and saucy (5 minutes or more), lightly mash the berries with a potato masher or fork.
  2. Reduce the heat to medium low. Stir in the chia seeds and cook, stirring frequently, until the jam is reduced and looking, for lack of better term, jammy (15 to 20 minutes). Note that the jam will further thicken up as it cools. Remove the pan from heat and add more sweetener if you’d like.
  3. Make the oatmeal: Melt the coconut oil/butter in a large skillet over medium heat. Add the oats and toast over medium heat, stirring occasionally, until they start smelling fragrant and toasty, around 6 to 8 minutes.
  4. In a large, heavy bottomed pot, combine the milk, water, salt, cinnamon and ginger. Bring the mixture to a slow boil over medium heat. Add the toasted oats and gently stir once or twice to incorporate the oats into the liquid. Cover the pot and turn off the heat. Let the oats sit on the burner, untouched, for 7 minutes. After 7 minutes, uncover and check the oats. Mine were perfectly done at this point, but if yours are wetter than you’d like, let them continue to absorb water in a covered pot for a few more minutes.
  5. Make the coconut whipped cream: Pull out the chilled can of coconut milk and mixing bowl. The coconut cream should have separated from the liquid by now. Flip the can over and open it from the bottom with a can opener. Pour out the coconut water (reserve for smoothies if you’d like).
  6. Scoop the solid coconut cream into the chilled bowl. Using an electric hand mixer, beat the cream until fluffy and smooth. Add the sweetener and vanilla extract and gently blend again to combine. Use the coconut cream immediately or cover and store in the fridge for later (it will be soft at room temperature and rm when cold).

Notes

  • *On Using Frozen Berries: I really recommend frozen berries for this jam. They break down especially well once heated and taste better than o -season berries.
  • Recipe yields 2 very large or 4 moderate portions. Store leftover components separately in the refrigerator, covered. You might want to add a bit of water while reheating the oats.
  • MAKE IT GLUTEN FREE: Use certified gluten-free oats.
  • MAKE IT VEGAN: Use coconut oil instead of butter and maple syrup or agave nectar instead of honey.
  • If you want to add more protein to this breakfast, top your oatmeal with nuts
(Nutrition info per serving, ½ of recipe)

Calories: 270
Carbs: 7.5 g
Fat: 27 g
Protein: 8 g

  • This recipe provides a great nutritional balance of protein, omegas, healthy fat, fiber, vitamins and minerals.
  • Eggs are one of the most nutrient-dense foods available and one I would call a true “superfood”. Just one egg yolk (where most of the nutrients are found) provides 13 essential nutrients. They are a great source of high quality protein (and all nine essential amino acids in the right ratios). They are particularly rich in the essential amino acid leucine which acts in stimulating muscle protein synthesis.
  • Eggs are rich in B-vitamins (essential for vital functions in the body), choline (for supporting energy, brain and cell function as well as maintaining a healthy metabolism), vitamin A (for growth and development), vitamin D (needed for mineral absorption and bone health), vitamin E (protecting against free radical damage), folate (needed for synthesizing DNA and playing a vital role in fertility, pregnancy and heart health) and iodine (for healthy thyroid function) as well as antioxidants (that particularly protect your eyes).
  • Eggs and avocado provide your body with a steady supply of slow release energy and both help to reduce sugar and sweet cravings.
  • Watercress contains an impressive amount of vitamin K (needed for calcium absorption and healthy bones) and contains a high amount of dietary nitrate (similar to beetroot) which has been shown to lower blood pressure and improve athletic performance. It is also a good source of vitamins A and C.
  • Avocado is rich in vitamin C and folate and a good source of vitamin E. It’s high fiber and healthy fat content support healthy digestion and maintain a healthy appetite.

INGREDIENTS:

  • 2 large free range, organic eggs
  • 6 sweet cherry tomatoes, chopped
  • 1 small clove garlic, finely chopped
  • 1/4-1/2 red chili, seeded, finely chopped
  • 1/4-1/2 avocado, sliced
  • 1/2 cup (60g) watercress, roughly chopped
  • Squeeze fresh lemon juice
  • Extra virgin olive oil (2 tbs in nutrition facts)
  • Pink salt + cracked black pepper
  • 1 tsp pine nuts, toasted (optional) (not included in nutrition facts)

METHOD:

  1. Panfry tomatoes with garlic and chili in olive oil over low-medium heat until very soft. Transfer to a plate and roughly mash with a fork. Set aside.
  2. Whisk eggs and add additional olive oil to pan over medium heat. Pour in eggs, tilting pan to cover base, cook for 30 seconds.
  3. Arrange avocado slices on egg, season with salt and pepper.
  4. Spoon tomato crush over egg.
  5. Dress watercress in olive oil and lemon juice and sit on top of omelet.
  6. Cook egg until liking.
  7. Sprinkle with optional pine nuts. I like to serve this omelet ‘open’ to showcase the ingredients.

MAKE IT PERSONAL:

  • To boost your protein intake, add cooked and shredded chicken or salmon to your omelet.
  • A dollop of dairy free pesto is also a lovely addition.

SENSITIVE TO FODMAPS?

  • Omit fresh garlic and use garlic infused olive oil. Stick to 1/4 avocado per serve.