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Breakfast

Easy Alkaline Breakfast

Serves 1

Ingredients

1 cup brown rice, cooked

1/3 package of frozen spinach, thawed

2 eggs

2 teaspoons of chilli sauce

Directions

Heat up the brown rice in the microwave with frozen spinach, stir through with chilli sauce so that they are well combined. Meanwhile poach the 2 eggs and serve on top of the brown rice/spinach mix.

Adding baked beans is also nice with this dish.

Breakfast Wraps

Serves 4

Ingredients

150g low-fat ricotta cheese

2 tbs low-fat strawberry yoghurt

1/2 cup natural muesli with nuts

4 slices mountain bread

2 medium bananas, sliced

1/2 cup LSA mix

Directions

Mix the ricotta, yoghurt, muesli and LSA into a bowl. Lay the mountain bread on a flat surface. Spread the ricotta mixture down the centre of the bread and top with the sliced bananas and strawberries. Roll up to enclose the filling. Cut in half and serve immediately.

Avocado & Cheese Omelette with Tomato Bean Salsa

Serves 2

Ingredients

2/3 cup finely chopped tomato

2 tbs finely chopped red onion

2 tbs fresh coriander, cut finely

1 tbs fresh lime or lemon juice

4 large eggs

2 tbs water

Coconut oil

1 small avocado, diced

1/2 cup low fat cheddar cheese, coarsely grated

1/2 cup red kidney beans

Directions

In a small bowl, stir together the tomato, onion, beans, coriander, lime juice, salt and pepper to taste until the salsa is combined well. In a bowl, whisk together the eggs, water, salt and pepper to taste.

Heat the oil in a fry pan. Pour half of the mixture into hot pan, tilting to spread the mixture evenly over the bottom and cook it for 1 minute, or until it is almost set. Sprinkle half the omelette with half the avocado and half the cheese, and cook the omelette for 1 minute, or until it is set. Fold the omelette over the filling, transfer it to a plate, and keep it warm. Then repeat for next omelette.

Matt’s Breakfast Burger

Serves 1

Ingredients

2 slices grainy bread

2 eggs

1 tbs Melrose ABC Nut spread (mix of almonds, brazil nuts & cashews)

1 rice cake

1/2 cup diced strawberries

1 banana

Coconut oil

Directions

Heat the oil in a fry pan. Cut a small hole in both slices of bread and place in pan. Crack an egg in each hole. Cook both sides and place on plate.

Spread nut spread, strawberries, banana and rice cake on first slice of bread then place the second slice on top!

Enjoy!

Now go and Attack your Day!

Monica’s Breakfast Muffin

Serves 1

Ingredients

1 full egg and 1 egg white

1/2 cup oats

1 tbs LSA mix

2 tbs chopped almonds

4 strawberries, cut finely

1 apple, cut finely

1/2 teaspoon of ground cinnamon

Directions

Mix all ingredients together for 30 seconds in a small bowl with a fork and microwave for 4-5 minutes until middle is cooked. Cut up into quarters and serve warm with a big cup of herbal tea or coffee! If you are taking it with you, then wrap up in aluminium foil and have it at work or as morning tea.

Awesome Energy Snack!

Breakfast Burrito

Serves 2

Ingredients

1-2 tbs coconut oil

1/2 cup chopped onions

1 cup soft tofu, chopped finely

1 small tomato, chopped

1/2 cup coriander and parsley, diced finely

2 tbs soy sauce

1/4 cup walnuts, chopped

3 tbs low fat cheese, grated

4 slices mountain bread

1 small avocado

Directions

Heat the oil in a fry pan, add onion and mix for 3-4 minutes, stirring frequently. Add tofu to onions. Cook for 2 minutes then add tomato, soy sauce and herbs, and heat until warm. Stir in walnuts and cheese and remove from stove.

Place half of mixture and half the avocado in a line in the centre of each mountain bread (2 for each person). Roll up and enjoy!

Protein Bircher Muesli

Serves 4

Ingredients

4 cups natural muesli

2 cups low-fat milk (soy, rice or cows)

1 cup water

1 tbs of lemon juice

1/2 cup chopped or flaked almonds

2 apples, grated with skin

2 teaspoons cinnamon

1/2 cup desiccated coconut

1 tbs LSA mix

2 teaspoons of honey

Directions

Mix all ingredients in a bowl. Cover and refrigerate overnight. Enjoy cold the next day for breakfast or morning tea. 1 cup of this mix is 1 serve. Okay to leave in the fridge for up to 3 days. Add less water or milk if the consistency is too runny.

Quick Breaky if you are

always in a morning rush!

Breakfast Shake

Serves 2

Ingredients

1 banana, cut up

1 cup natural or vanilla yoghurt

1 cup frozen berries

1/2 teaspoon of nutmeg

1/2 teaspoon of cinnamon

1 cup oats

2 tbs LSA mix

1 scoop vanilla whey protein powder

2 cups water

Handful of ice

Directions

Combine all ingredients in a blender and puree until smooth and creamy.

Blend, Drink, Go!

If going out for breakfast, then choose the following:

•Eggs: cooked any way except fried or scrambled.

•Bread: whole grain, sourdough, or rye only – not white or turkish.

•Alkaline foods: pick from avocado, spinach, tomato, lemon (squeezed over meal), mushrooms, almonds.

•Muesli: make sure it has nuts and no dried fruit – enjoy with yoghurt, limited milk and fresh fruit.

•Coffee: okay, no more than one at breakfast.

•Green or herbal tea: great choice.

•Juice: if you like your juice, then stick with mainly veggies such as a carrot, celery, beetroot, ginger and a choice of one fruit such as apple, watermelon, or orange juice rather than an all fruit option; drink before your food comes out, rather than with your food for better digestion.

If getting your own breakfast, here are some other quick options for you:

•Cook porridge made with a 1/2 cup of oats, 1 tablespoon of LSA (linseed, sunflower and almond mix) and 1 cup of water in microwave/stove for 2 to 3 minutes. Add cinnamon and vanilla protein powder once cooled down. Use stevia to sweeten, if necessary.

•Protein shake with whey protein, 10 almonds, and a piece of fruit.

•Protein breakfast shake: mix whey protein, 1 cup oats, one tablespoon LSA mix, and water; mix in a blender or shake and drink.

•1 cup muesli (no dried fruit), 1 tablespoon LSA mix, 10 almonds plus 1 cup of either rice, soy milk or organic yoghurt.

•2 eggs either boiled or poached (not scrambled or fried) on 2 pieces of grainy toast with a quarter of a large avocado and sliced tomatoes.

•2 pieces of grainy toast with vegemite and quarter of a large avocado spread, with sliced tomato on top.

•Small can of four bean mix, small can of corn, 1/4 cup low-fat grated cheese. Cook in microwave until cheese melts and serve with one piece of grainy toast, quarter of a large avocado, and fresh tomato.

•2 pieces of grainy toast with 1 tablespoon of 100% nut butter (mix of almonds, brazil nuts and cashews, called Melrose ABC spread).

•French toast: soak 1 or 2 pieces of grainy toast in 1 egg, grill, and then spread 1 tablespoon of 100% nut butter (Melrose ABC spread).

•Wellness drink: 1 tablespoon of barley grass powder and 30 to 60 ml of super juice mixed into a large glass of water, eat with 15 almonds.

“Breakfast like a King,

ensures that you win”