For busy Mornings

8 healthy breakfasts

BREAKFASTA mythological event before the dawn of time.

"I don't believe that there is enough evidence to suggest that breakfast is a plausible event. With a

lack of eye witnesses, we are forced to conclude that it does not exist"

- Urban Dictionary

Kat’s Vegan Overnight Oats (3 mins)

Click here to see the recipe on the blog!

INGREDIENTS➢ One clean jar with lid➢ ½ cup rolled oats (about half the jar)➢ 2 tsp chia seeds➢ 2-3 tbsp soy yogurt (vanilla is delicious)➢ 1 cup almond milk➢ 1 tbsp maple syrup➢ 1 tbsp chopped almonds➢ ½ cup of fresh or frozen raspberriesOptional➢ You can use any milk you like - soy, or rice, for example, or

whatever you have to hand➢ Feel free to swap out the berries for any other fruit you fancy!

INSTRUCTIONS1. Put the oats, chia seeds yogurt and the almond milk into a jar. Stir

until everything is mixed together nicely. Pro tip: If you have a big enough jar you can also just close it and shake. Boom!

2. Then off it goes into the fridge for the night (or for at least six hours).

3. The next morning add a little more almond milk to loosen up the mix.

4. Next, just mix in the raspberries, syrup and chopped almonds and voilá - breakfast is ready!

Prep time3 mins

Cook time Total time3 mins +6 hrs

Serves1

The Ultimate Avocado Sandwich (5 mins)

Click here to see the recipe on the blog!

INGREDIENTS➢ 2 slices of whole grain bread➢ 3-4 slices of Brie cheese (about 40g) (you can use any cheese you

want here really, just check that it uses vegetarian rennet)➢ Half a small avocado (about 60g - the other half can be used in a

smoothie or guacamole)➢ A couple of cranberries (about 10g)➢ Half a small tomato (the other half could also be used in

guacamole the next day)➢ A small handful of rocket (about 10g)➢ Half a tbsp of balsamic vinegar

INSTRUCTIONS1. If you prefer your bread toasted, toast it.2. While that’s happening, cut the avocado flesh into slices (check

this video if you’re not sure how to do it)3. Slice up the tomato and brie too.4. Now just assemble... aaaaand you’re done!

Prep time5 mins

Cook time Total time5 mins

Serves1

Avocado Fitness Smoothie (6 mins)

Click here to see the recipe on the blog!

INGREDIENTS➢ A good handful of kale or spinach➢ 1 tbsp of fresh parsley or other herbs➢ Half an avocado➢ 1 tsp of real cacao powder (not the Nesquik rubbish)➢ 1 tsp of cinnamon powder➢ ⅓ tsp of sea salt➢ 1 tbsp of extra virgin olive oil➢ 1 tbsp of walnuts or almonds➢ 1 tsp of dark chocolate nibs➢ 2 tsp of coconut flakes➢ 100 - 200ml of water➢ Half a teaspoon of honey➢ 100ml of milk or soy milk

INSTRUCTIONS1. Throw everything into a blender and blend for 60 seconds. Done.

Prep time6 mins

Cook time Total time6 mins

Serves1

The Perfect Omelette (7 mins)

Click here to see the recipe on the blog!

INGREDIENTS➢ 1 tbsp oil➢ 3 eggs➢ Salt and pepper➢ Optional: grated cheese

INSTRUCTIONS1. Heat the oil in a pan (non stick if possible) on a medium heat2. Crack the eggs into a bowl and mix well3. Pour the egg mix into the pan4. Using a spatula, ruffle the omelette so it doesn't stick5. Let it cook for about 3 minutes6. Here's the important part: when the egg mixture looks nearly cooked

(but there's still just a tiny bit of runny egg left) drop on the cheese7. Fold one half of the omelette on top of the other8. Slide it on to a plate - the heat from closing the omelette will finish

cooking the inside9. Season with salt and pepper (be sure to do this after cooking - the

flavour comes out so much more!)10. Enjoy your perfect omelette

Prep time2 mins

Cook time5 mins

Total time7 mins

Serves1

Mocha Oatmeal (7 mins)

Click here to see the recipe on the blog!

INGREDIENTS➢ 1 cup water➢ ¾ cup oats, one handful➢ 1 tsp instant coffee➢ ¼ tsp salt➢ 1 tsp honey➢ ½ tsp cacao powder➢ 1 banana➢ few walnuts➢ add one cup milk when serving

INSTRUCTIONS1. show your strength - squash the banana2. add the oats, coffee powder, cacao powder, salt and walnuts into a pan3. add the cup of water4. Let it simmer until it takes on a thick texture5. Chuck into a bowl, add the milk and honey. Eat.6. Or plan ahead and prepare overnight oats. Check the notes

NOTESInstead of instant coffee powder and water you can naturally take freshly brewed coffee.Overnight oats: Skip the cooking! Put all ingredients into a bowl the night before and put into a fridge. They’ll be ready by the morning. Use less water and add the milk directly instead.

Prep time3 mins

Cook time4 mins

Total time7 mins

Serves1

Banana Egg Pancakes (10mins)

Click here to see the recipe on the blog!

INGREDIENTS➢ 1 banana➢ 2 eggs

INSTRUCTIONS1. Mash up bananas in a large bowl2. Whisk eggs and add to banana paste3. Fry in a pan with a little heated oil or butter

Here are some extra ingredients to pimp these pancakes up. Check them out below! (All optional of course)

For the batter:➢ 1 tbsp of coconut powder➢ A small handful of hazelnuts, almonds or walnuts➢ 1 tbsp of peanut butter (we LOVE that combo!)➢ 1 tbsp of protein powder➢ 1 tbsp of raisins

Topping ideas:➢ Honey➢ Maple syrup➢ Cherries, strawberries➢ Yogurt

Prep time3 mins

Cook time7 mins

Total time10 mins

Serves1

Quinoa Breakfast Porridge (20 mins)

Click here to see the recipe on the blog!

Optional:➢ Coconut flakes for garnish

INSTRUCTIONS1. Quinoa is cooked with 2 parts liquid to one part quinoa. So, get a

pot, add half a cup of quinoa, half a cup of water and half a cup of soy milk. Bring to a boil and then turn down to a low heat. You don’t need a lid.

2. Now add the spices: cardamom, anise, cinnamon and a pinch of salt. Cut the almonds and apricots into slices and throw them into the pot as well. Hold back a few of each for garnish.

3. Let everything simmer for about 20 minutes until the quinoa is soft and the liquid is absorbed.

4. Meanwhile, grab a pan and throw in the blueberries. If you use fresh ones, mash them a little with a fork. Let them simmer until they resemble marmalade. That’ll take about 5 minutes.

5. Once the quinoa is done, fish out the anise star and cardamom pods. We probably don’t need to tell you, but poking your fingers into hot porridge isn’t necessarily the greatest of ideas - use a fork or something

6. Alrighty, now it’s time to make like the Avengers and assemble: grab a bowl and add the quinoa. Pour a little more soy milk over your concoction. Now add the blueberry sauce. Sprinkle a few more almond and apricot slices and perhaps a couple of coconut flakes to finish it off. Enjoy!

Prep time5 mins

Cook time15mins

Total time20 mins

Serves2

INGREDIENTS➢ Half a cup quinoa (about 90g)➢ ½ cup water➢ 1 cup soy milk➢ 1 anise star (known as aniseed to some!)➢ 3 cardamom pods➢ 1 tsp cinnamon➢ Pinch of salt➢ 2 tbsp almonds, chopped into pieces➢ 2 tbsp dried apricots➢ 8-10 tbsp blueberries (we use frozen, but fresh are fine

too ofc!)

Low Carb Egg Breakfast Muffins (25 mins)

Click here to see the recipe on the blog!

Optional - these all go great. Add whatever you fancy!➢ 2 slices cheese; around 50g (eg. cheddar)➢ Handful spinach/green leaves➢ 2-3 splashes of hot sauce or curry powder➢ Baking paper or muffin cups (only if you don't have a nonstick

muffin tin)

INSTRUCTIONS1. Preheat the oven to 200°C/ 390°F. Wash and dice the pepper,

onions and tomatoes and put them in a large mixing bowl.2. Add the eggs and salt and mix well. Pro tip - crack the eggs

separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal. Optionally add some hot sauce, curry powder...whatever you like. Hot sauce is great!

3. Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups - definitely saves time on doing the washing up

4. If you’re so inclined then layering some cheese over the top of each muffin before they go into the oven is a delicious addition! You can also mix in the cheese to the batter.

5. Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch.

6. Bon Appetit!!

Prep time5 mins

Cook time20 mins

Total time25 mins

Serves6 muffins

INGREDIENTS➢ 1 bell pepper (your favourite colour)➢ 3 spring onions➢ 4 little cherry tomatoes/one normal tomato➢ 6 Eggs➢ A good pinch of salt (about ¼ to ½ tsp)➢ 6 or 12 slot muffin tin