• FBC

Prepare Ahead Recipes - Breakfast

(vf) Vegan (v) Vegetarian (f) Freezable


*Strawberry Overnight Oats (v) (vf)

Difficulty Easy

Serves 1

Cooks In 15 To 30 Mins

Calories 519 Per Serving

Ingredients

40g oats

250ml of milk, or milk alternative (try almond or hazelnut milk, it's extra yummy!)

2 handfuls of sliced strawberries

2 tbsps of chia seeds (optional - remove 97 calories from total amount)

2 handfuls of mixed nuts

Drizzle of honey (optional)

Cooking Directions

Combine all ingredients in a bowl.

Leave in the fridge overnight and serve the next morning! It's as simple as that.

Handy tip: Why not double up on your ingredients to make 2 servings? This will keep in the fridge for up to 3 days!

Prefer smoothies? Blend all of the ingredients above to make these into a delicious smoothie!


*Coconut and Strawberry Smoothie (v) (vf)

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 90 Per Serving

Ingredients

1 handful of baby spinach

2 handfuls of any berries you like

200ml of coconut water

Cooking Directions

Freeze your coconut water in an ice cube tray for a thick consistency, or simply add the coconut water as it is if you prefer a thinner consistency.

Combine all of the ingredients and blend


*Warm Muesli (v) (vf)

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 460 Per Serving

Ingredients

40g oats

30g linseeds

1 tablespoon of desiccated coconut

Pinch of cinnamon

50g berries

100ml of water

Cooking Directions

Put all ingredients in a bowl and pour over about 100ml boiling water and leave to rest for about 2 minutes.

The oats plump up, the berries soften and the mixture is like a hot porridge.

Add more or less water to your own preference.


*Homemade Granola (v)

Difficulty Easy

Serves 6

Cooks In 30 To 45 Mins

Calories 579 Per Serving

Ingredients

300g rolled oats

3 tablespoons of sunflower seeds

4 tablespoons of sesame seeds

4 tablespoons of linseeds

3 tablespoons of pumpkin seeds

3 tablespoons of flaked almonds

3 tablespoons of roasted hazelnuts

50g unsweetened desiccated coconut

3 tablespoons of honey

2 tablespoons of coconut oil

Cooking Directions

Heat the oven to 150C.

Mix the oil and honey together in a large bowl. Add the oats, seeds, almonds and hazelnuts and mix well.

Tip the mixture on to two baking sheets and spread evenly. Bake for 10-12 minutes. Add the coconut and bake for a further 15-20 minutes until crunchy. Keep checking so it doesn't burn.

Remove from the oven and place on to a flat tray to cool.

Serve with greek yogurt, milk or a milk alternative. Add any optional toppings such as fruit, cinnamon, ginger, nuts, seeds etc.

The granola can be stored in an airtight container in a cool place for up to one month.


*Banana and Cinnamon Smoothie (v) (vf)

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 498 Per Serving

Ingredients

4 ice cubes

1 large banana

1 teaspoon cinnamon

250ml coconut milk

Cooking Directions

Place ice cubes, banana and coconut milk into a processor.

Blend on high until smooth and poor into a large glass.


*Overnight Porridge Bowl

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 337 Per Serving

Ingredients

1 ripe banana, mashed

2 heaped tablespoons chia seeds

40g oats

1/4 teaspoon cinnamon

150ml almond milk

Optional toppings: fruit, nuts, seeds, cinnamon

Cooking Directions

The night before: In a bowl mash the banana until smooth.

Stir in the chia seeds, oats, cinnamon, milk, (add water if needed to change to the consistency you prefer) until combined.

Cover and refrigerate overnight.

In the morning: Heat the oat mixture in a medium pot. Heat on medium-high until at a simmer. Reduce heat immediately to medium-low, and stir frequently until heated throughout and thickened.

Pour oats into bowl and your desired toppings.


*Ham and Courgette Muffins (f)

Difficulty Easy

Serves 4

Cooks In 15 To 30 Mins

Calories 300 Per Serving

Ingredients

1/2 courgette, coarsley grated

12 slices thinly cut (leftover) ham

30g feta cheese, crumbled (omit from 30 day lean)

6 eggs, lightly whisked

Butter for greasing

Cooking Directions

Preheat oven to 160C.

Lightly grease a muffin tin.

Line the muffin holes with the ham aiming to cover as much of the muffin holes as possible but try not to overlap them too much.

Squeeze all of the excess moisture out of the grated courgette.

Lightly whisk the eggs in a bowl, add the feta and courgette and mix gently.

Pour the mixture into each ham-lined muffin hole, ensuring you get courgette and feta in each muffin.

Bake in the oven for 15 minutes or until golden brown and just set.

Allow to cool in the muffin tin for five minutes before turning out to cool on a wire rack.

The muffins can be stored in the fridge for up to 3 days.


*Apple Pie Oatmeal (v) (vf)

Difficulty Easy

Serves 1

Cooks In 15 To 30 Mins

Calories 265 Per Serving

Ingredients

40g porridge oats

Approx 330ml of water

1 small apple, chopped

1/2 teaspoon ground cinnamon

Honey to taste

Cooking Directions

Combine all ingredients and bring to a boil, reduce heat and simmer until fully cooked.

Once cool any extra can be stored in the fridge for up to 3 days


*Breakfast Egg Muffins (f) (v)

Difficulty Easy

Serves 3

Cooks In 30 To 45 Mins

Calories 109 Per Serving

Ingredients

6 eggs

1 onion, chopped

4 slices bacon, cooked and crumbled (omit to make vegetarian)

1/2 red pepper

2 handfuls of baby spinach leaves, chopped

1/4 teaspoon sea salt

Black pepper to taste

Olive oil

Muffin cases or muffin tin

Cooking Directions

Preheat oven to 180 degrees and add a tiny little bit of olive oil to your muffin tin (if using one).

In a large bowl, whisk eggs along with salt and pepper. Add the remaining ingredients and stir.

Distribute mixture evenly among 6 cups and bake for 20-25 minutes or until eggs are set in middle.

These can be stored for 3 days in the fridge



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