Breakfast recipes

Cottage Cheese Pie

Serves 4
Prep time 20 minutes
Cook time 40 minutes
Total time 1 hour
Allergy Wheat
Dietary Gluten Free, Vegetarian
Meal type Breakfast, Lunch, Main Dish
Misc Gluten free, Vegetarian

Ingredients

  • 3 Large Free range eggs
  • 500g Tub of full fat Cottage Cheese
  • 1 cup Grated strong Cheddar cheese
  • 1 teaspoon Baking powder
  • 1/4 cup Polenta
  • 300g Mushrooms (chopped roughly)
  • 1/2 head Kale (chopped roughly)
  • 1 handful Dill (chopped roughly)
  • 2 handfuls Spinach (chopped roughly)
  • 1 handful Parsley (chopped roughly)
  • Salt, pepper (for seasoning)
  • Olive oil

Directions

1. Preheat your oven to 160 degrees.
Over medium to high heat, cook mushrooms and chopped kale in olive oil until mushrooms are cooked and kale has wiltered (should still be a bright green colour)
2. Meanwhile, put the cottage cheese into a large mixing bowl. Separate the eggs, adding only the egg yolks to the cottage cheese. Add 1/2 a cup of the grated cheddar cheese. Add the baking powder and the polenta. Add all of the chopped herbs and spinach. Season really well. Add a dash of olive oil (about 1-2 tablespoons should be sufficient) if the mixture appears dry.
3. Whilst the mushroom and kale finishes cooking, whisk the egg whites until peaks start to form. Add the cooked kale and mushroom to the cottage cheese mix and ensure everything is combined well. Add the egg whites as the final step and fold these into the mixture.
4. Scoop the mixture into a greased and lined casserole dish (medium sized). Bake in moderate oven (160) for about 40 minutes.

Note

Serves 5-6 with a side salad for lunch. Also works well for breakfast. Keeps well in the fridge for up to 3 days. This is a vegetarian recipe (not dairy free), with reasonably high protein content from eggs and cottage cheese. You could easily use other vegetables and herbs to change the flavours.

Carrot Cake Chia Pudding

Ingredients

  • 1/2 Carrot (grated)
  • 1 tablespoon Chia seeds
  • 1 heaped tablespoon Yoghurt (full fat, natural flavoured such as Jalna)
  • 1/3 cup Oats (wholegrain, not quick oats)
  • 1/2 cup Milk of choice (such as cow's, almond, coconut)
  • 1 handful Walnuts (roughly crushed)
  • 1 teaspoon Honey
  • 1/2 teaspoon Grated nutmeg OR nutmeg powder

Directions

1. Combine all ingredients the night before serving and keep in the fridge. Enjoy the next day for breakfast.

Note

Could be enjoyed with a dollop of cream cheese, added just before serving. Make multiple serves for convenience. A balanced and delicious, real food breakfast and filling!

Cottage Cheese Pie

Serves 4
Prep time 20 minutes
Cook time 40 minutes
Total time 1 hour
Allergy Wheat
Dietary Gluten Free, Vegetarian
Meal type Breakfast, Lunch, Main Dish
Misc Gluten free, Vegetarian

Ingredients

  • 3 Large Free range eggs
  • 500g Tub of full fat Cottage Cheese
  • 1 cup Grated strong Cheddar cheese
  • 1 teaspoon Baking powder
  • 1/4 cup Polenta
  • 300g Mushrooms (chopped roughly)
  • 1/2 head Kale (chopped roughly)
  • 1 handful Dill (chopped roughly)
  • 2 handfuls Spinach (chopped roughly)
  • 1 handful Parsley (chopped roughly)
  • Salt, pepper (for seasoning)
  • Olive oil

Directions

1. Preheat your oven to 160 degrees.
Over medium to high heat, cook mushrooms and chopped kale in olive oil until mushrooms are cooked and kale has wiltered (should still be a bright green colour)
2. Meanwhile, put the cottage cheese into a large mixing bowl. Separate the eggs, adding only the egg yolks to the cottage cheese. Add 1/2 a cup of the grated cheddar cheese. Add the baking powder and the polenta. Add all of the chopped herbs and spinach. Season really well. Add a dash of olive oil (about 1-2 tablespoons should be sufficient) if the mixture appears dry.
3. Whilst the mushroom and kale finishes cooking, whisk the egg whites until peaks start to form. Add the cooked kale and mushroom to the cottage cheese mix and ensure everything is combined well. Add the egg whites as the final step and fold these into the mixture.
4. Scoop the mixture into a greased and lined casserole dish (medium sized). Bake in moderate oven (160) for about 40 minutes.

Note

Serves 5-6 with a side salad for lunch. Also works well for breakfast. Keeps well in the fridge for up to 3 days. This is a vegetarian recipe (not dairy free), with reasonably high protein content from eggs and cottage cheese. You could easily use other vegetables and herbs to change the flavours.

Spinach and Ricotta Pie

Serves 4
Prep time 20 minutes
Cook time 20 minutes
Total time 40 minutes
Dietary Vegetarian
Misc Breakfast, Lunch

Ingredients

  • 350g Spinach (I used frozen spinach)
  • 250g Ricotta cheese
  • 100g Feta cheese
  • 2 Extra large free range eggs
  • 1 Large onion
  • 1 clove Garlic
  • 2 Mountain bread wraps
  • Macadamia oil / butter
  • 1 handful Pine nuts
  • Good quality salt and pepper

Directions

1. Preheat your oven to 160 degrees Celsius. Fry off your onion and garlic in a pan with oil or butter. If using fresh spinach you can wilt the spinach in this same pan after the onion and garlic have cooked off a little. If using frozen spinach, I recommend blanching the spinach in a saucepan of boiling water for 3-4 minutes (follow the cooking instructions on the pack.
2. Drain the spinach through a strainer so most of the water runs off. If you fried your spinach with the onion and garlic you won't need to worry about this step.
3. Place the spinach, onion and garlic in a large bowl with the 2 types of soft cheese. Mix well. Crack the 2 large eggs into the bowl and mix these through as well. Finally add in the pine nuts and season well.
4. Grease a medium sized casserole dish with some oil or butter. Line the base of the dish with 1 mountain bread wrap. Add the spinach and cheese mixture over the top and spread this evenly. Add the second Mountain Bread wrap on top and brush the top with a little extra oil which will make it go a little crispy on top.
5. Bake in the oven about 15 minutes until the top is starting to brown a little.

Note

Double the quantities for a large family. As you do need a lot of spinach for this recipe, it may be more practical to purchase it frozen. This is a great meal for breakfast, lunch or dinner in fact.

Basic Granola

Serves 20
Prep time 10 minutes
Cook time 15 minutes
Total time 25 minutes
Dietary Vegetarian
Meal type Breakfast, Snack
Misc Breakfast, Dairy free, Snacks, Vegetarian
From book Inspired by The Real Meal Revolution, Tim Noakes

Ingredients

  • 150g Walnuts
  • 150g Almonds
  • 100g Hazelnuts
  • 150g Sunflower seeds
  • 1 cup Whole oats (not quick oats)
  • 1/4 cup Coconut oil
  • 1/8 cup Honey
  • 2 teaspoons Cinnamon
  • 1 teaspoon Dried ginger
  • 1/2 teaspoon Nutmeg

Directions

1. Preheat oven to 220 degrees Celsius. In a food processor, blitz the whole almonds, hazelnuts and walnuts in a food processor for about 10 seconds. You want your nuts to be broken into smaller pieces, but not blitzed into dust!
2. Then place broken nuts in a large bowl and add sunflower seeds and oats. Heat coconut oil and honey until melted on the stove or in the microwave. Stir the runny coconut oil and honey through the nutty, oat mixture. Then add the spices and combine evenly. The mixture should be wet throughout - add a little more coconut oil if its still too dry.
3. Spread the mixture out on baking paper on a tray and bake in a very hot oven until the nuts start to brown. Wait until the granola has cooled then store in an airtight glass jar.

Note

This is lovely for breakfast served with full fat yoghurt and fresh fruit. Alternatively, its a nice nibble mix on its own. Don't get hung up on the nuts - use what you have in your pantry For a gluten free version you could omit the oats or replace with quinoa flakes. If necessary, add a little more honey for additional sweetness.

Pumpkin, Zucchini and Halloumi Fritters

Serves 8
Prep time 15 minutes
Cook time 15 minutes
Total time 30 minutes
Dietary Gluten Free, Vegetarian
Meal type Breakfast, Dairy free, Gluten free, Side Dish
Misc Breakfast, Dairy free, Gluten free, Snacks, Vegetarian

Ingredients

  • 1/4 jap pumpkin (equivalent to 500g if using other variety. Pre cooked)
  • 1 Large zucchini (grated)
  • 125g Halloumi cheese (roughly chopped)
  • Himalayan salt and pepper (for seasoning)
  • 3/4 cups Buckweat flour (or other flour if preferred)
  • 2 Large Eggs (use 3 if only using small eggs)

Directions

1. Roughly mash the cooked pumpkin in a large bowl. Mix in the grated zucchini along with the 2 eggs and the chopped haloumi cheese. Add the buckwheat flour, start with 1/2 a cup and mix well. Batter should be quite moist but not runny, like a cake batter. You will most likely need the full 3/4 of a cup, but please adjust accordingly if the batter is still too runny by adding a little more. Season well with salt and pepper.
2. Shallow fry over medium / high heat in coconut oil. Cook until browned on one side, then flip and cook the second side. Serve for breakfast with poached eggs or enjoy as a snack. These would also be lovely topped with salad and grilled chicken. Such a simple, versatile meal idea.

Note

This recipe made 8 fritters but it will depend on the size of course. Keeps well in the fridge, repeat to warm and enjoy on following days. Halloumi could be substituted for feta and the balance of pumpkin and zucchini could be changed for variety.

Note its better if the pumpkin is pre roasted or pre steamed i.e. cooked in some way - so this is a great way to use up leftover roast vegetables. Alternatively, you can grate the pumpkin dry and make the fritters this way, but they won't be as moist and you may need to add another egg or some oil for the right consistency.

Quinoa and Blueberry Porridge

Serves 1
Prep time 5 minutes
Dietary Gluten Free, Vegetarian
Meal type Breakfast
Misc Breakfast, Dairy free, Gluten free

Ingredients

  • 3/4 - 1 cups Cooked Quinoa (measure cooked not dried - see notes for cooking instructions)
  • 1/2-3/4 cup Blueberries (can be frozen / mixed berries works too)
  • 1 teaspoon Coconut oil (for satiety and good fats)
  • 1/2 Serve Vanilla protein powder (I am currently enjoying Amazonia raw)
  • Unsweetened almond milk (amount depends on desired consistency)
  • Cinnamon and crushed nuts (if desired - optional)

Directions

1. Place the cooked quinoa and dollop of coconut oil in a bowl and cover in almond milk. Either heat on the stove or microwave.
2. Mix through the berries and protein powder and add more almond milk if it becomes too thick. You may need to heat further at this stage.
3. Sprinkle with cinnamon and (optional) some crushed nuts if desired. A drizzle of honey if necessary, but the berries should make this sweet enough. Enjoy.

Note

For protein powder, always choose something as clean as possible - contact me for recommendations if you need them. This can be made without the protein powder, but it does lend a thicker consistency and more flavour - if you omit the protein please include crushed nuts for added nutrients.

This is great if you have cooked quinoa in the fridge at the beginning of the week and you are using it for salads and sides. To cook quinoa, combine with water as a 1:2 ratio. For example, cook 1 cup of quinoa measured dry with 2 cups water. Bring to boil in a saucepan and then simmer for about 20 minutes- till all liquid is absorbed and its nice and fluffy. Keeps well for up to 4 days in the fridge especially if you use a damp paper towel on top of it to prevent drying out.

This can be packed up the evening before and added to a lunchbox. Simply combine  the quinoa, milk and coconut oil in 1 heat proof glass bowl. In a separate container, pack the berries and protein powder. Obviously, adjust proportions to feed the family. Measurements are suggestions - as always, use satiety as an indicator and don't omit the good fats in this recipe. A good breakfast should have you fuelled for 4-5 hours without feeling heavy.

 

 

Lunchbox Savoury Muffins

Serves 16
Prep time 20 minutes
Cook time 30 minutes
Total time 50 minutes
Meal type Bread, Breakfast, Snack, Vegetarian
Misc Breakfast, Snacks

Ingredients

  • 1 cup Pumpkin (grated or see notes below)
  • 1 cup zucchini (grated or see notes below)
  • 1 Large Handful of spinach leaves (torn roughly)
  • 1 Medium Onion (finely chopped or see notes below)
  • 1 Cob Corn (remove the kernels)
  • 2 teaspoons Mustard
  • 2 Large Eggs
  • 60g Butter (melted)
  • 1/2 cup Milk
  • 1 teaspoon Baking powder
  • 14 Black, seedless olives
  • 1/2 cup Cubed fetta cheese
  • 3/4 cups Grated Strong cheddar cheese
  • Salt, pepper, dried or fresh herbs (For seasoning)
  • 1 cup Organic or unbleached self raising flour
  • 1 cup Spelt flour

Directions

1. Preaheat oven to 150 degrees Celsius. Grate the pumpkin, zucchini and cheese and finely chop the onion. Here's a great short cut - if you have a good food processor, simply whack these ingredients into it and pulse until finely diced. That's your first step in under a minute.
2. Melt the butter in a small dish. Add this to your diced vegetables. Then measure out your self raising flour, spelt flour, baking powder and add in your eggs. Stir to combine. Add the crumbled feta and roughly chopped olives as well as your seasoning in the final step.
3. Using a tablespoon, spoon the mixture into muffin trays or silicone cases. I used a heaped tablespoon in each and got about 16 muffins out of this recipe. Make smaller or larger if preferred. Baking time is about 30 minutes, I turned my oven up for the last 5 minutes to brown slightly. Adjust if your muffins are a different size to mine. I also prefer to cook for longer on a slower heat - you could cook these faster on 180 if desired.
4. Serve some for morning tea and wrap the rest up for the freezer for the following week's lunches!

Note

If you are gluten intolerant, experiment with almond flour and buckwheat flour, but I have not yet trialled that variation. You will need to use extra baking powder if this is the case. For children, less mustard and omit the olives for a 'duller' flavour that may be more palatable. Vary your vegetables and use what you have. Don't have feta? No problems, use a bit of extra cheddar instead! Also you can add bacon or ham for variation too.

Chilli By Carl

Serves 5-6
Prep time 30 minutes
Cook time 2 hours
Total time 2 hours, 30 minutes
Dietary Diabetic, Gluten Free
Meal type Breakfast, Lunch, Main Dish
Misc Breakfast, Dairy free, Gluten free, Lunch
Region South American

Ingredients

  • 600g Beef mince (no need for low fat)
  • 1 tablespoon Butter
  • 2 Medium Brown onions
  • 3 cloves Garlic
  • 1-2 Fresh chillis
  • 2 teaspoons Ground coriander
  • 1 teaspoon Ground cumin
  • 1 teaspoon Ground garam masala
  • 2-3 Carrots
  • 2-3 Stalks of celery
  • 1 Capsicum
  • 2 Small Potatoes
  • 1-2 tablespoon Organic tomato paste (not critical)
  • 1.2kg Diced tomatoes (3 x 400g tins)
  • 1 can Red kidney beans
  • 1 can Chickpeas
  • Water / stock
  • Salt, pepper, dried spices, fresh coriander (optional seasoning)

Directions

1. Brown the onion, chilli and garlic in the butter over medium to high heat. Add the mince, stirring until the meat is mostly browned too. Then, stir in the spices and tomato paste until fragrant. Add the tins of diced tomato (or use Passata), turn heat to medium and cook for about 20 minutes. Meanwhile, roughly chop all of the vegetables into 'even' sizes - about 1 x 1cm cubes. Handy tip: if you have a great food processor, throw all of the vegetables into this and 'pulse' until chopped evenly.
Add the vegetables to the mince mixture. Drain the kidney beans and chickpeas, wash these well and add them next. Turn heat to low and cook for 2 hours, stirring every now and then. Add more spices if you desire a stronger flavour.

Please note the vegetables in this dish can be varied. This is a great dish to cook to use up leftovers - it will always be a bit of a surprise! Other vegies that work well include mushrooms, zucchini, pumpkin and silverbeet. Feel free to experiment and find your own winning combination.

Note

Cook as long and slow as possible – 2 hours works well. Short on time, then turn the heat up and cook it in an hour, although the flavours will not be as rich. This recipe freezes well, great 1 to make at the start of the week as it will give you a few days worth of lunches. It also works well for breakfast with a poached egg on top and a side of sourdough bread. Or, get creative and stuff it into some capsicums or field mushrooms - the possibilities are endless! It is a complete meal because it contains lots of vegetables, meat, and complex carbohydrates from the legumes and potatoes. Diabetics may need to reduce the legume content and use less starchy carbohydrates, depending on your individual management plan of course. If you have a larger family, you may like to double this recipe to make it go further.

Blueberry Breakfast Bread

Dietary Gluten Free
Meal type Breakfast, Snack
By author Steph Lowe

Ingredients

  • 2 cups hazelnut meal ((the most economical way do this is to simply grind hazelnuts on high in a food processor))
  • 1/4 cup buckwheat flour
  • 1 tablespoon cinnamon
  • 2 teaspoons gluten free baking powder
  • 1 teaspoon apple cider vinegar (ACV)
  • 1/4 teaspoon salt
  • 3 extra large free range eggs
  • 2 bananas, mashed ((I have used both lady finger and Cavendish, either work))
  • 2 tablespoons honey ((omit if you like – it’s still sweet without this))
  • 1/4 cup coconut oil, melted ((if its summer, it will already be runny!))
  • 1 cup Blueberries

Directions

1. Preheat oven to 160°C.
2. Mash bananas by hand or in a thermomix or mixer on low. Add hazelnut meal, buckwheat flour, cinnamon, baking powder, ACV and salt and combine well.
3. Add eggs and combine well.
4. Add honey and coconut oil, mix well – if it doesn’t appear ‘moist enough’ add a dash of water or another egg (especially if your eggs are small).
5. 5. Carefully fold through blueberries ensuring they are evenly distributed throughout.
6. Transfer into a lined loaf tin and bake for about 40-50 minutes until cooked through.
7. Serve with grass fed butter OR heaped tablespoons of full fat unsweetened yoghurt. Top with cacao nibs if desired.

Note

Serve with grass fed butter OR heaped tablespoons of full fat unsweetened yoghurt. Top with cacao nibs if desired. Recipe originally from The Natural Nutritionist and very slightly altered.

Savoury Zucchini Bread

Serves 12
Dietary Gluten Free
Meal type Breakfast, Snack
By author Steph Lowe

Ingredients

  • 2 cups almond flour
  • 1/4 cup linseed, sunflower & almond meal (LSA)
  • 1/4 teaspoon sea salt
  • 1/4 cup coconut flour
  • 2 teaspoons baking powder
  • 3 Extra large eggs
  • 1/4 cup coconut oil
  • 2 tablespoons apple cider vinegar (ACV)
  • 2 zucchini (grated)
  • A tad more water if necessary (use judgement- you want a moist batter before placing in the oven. Another option is to include an additional egg)

Directions

1. Preheat oven to 150°C.
2. Mix everything together (I do this step in a mixer on low) .
3. Pour into a narrow, lined baking tin and bake for about 40 minutes – when almost cooked, turn it up by about 10 degrees (optional) to brown the top nicely).
4. Cool, slice into 12 serves & enjoy! Serve with grass fed butter or avocado on its own. Or as accompaniment to a bowl of steaming soup. Also great with poached or scrambled eggs.

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