Breakfasts. Page 1

Transcription

1 Breakfasts Page 1

2 Table of Contents Breakfasts... 1 Greek Yoghurt with Blueberries and Milled Flaxseed... 3 Smoked Salmon and Scrambled Egg... 4 Bacon and Scrambled Egg... 5 Omelette with bacon, mushroom and avocado... 6 Beef Brisket... 7 Huevos Rancheros... 8 Spinach and Bacon Scrambled Egg Page 2

3 Greek Yoghurt with Blueberries and Milled Flaxseed While most items are substitutable, it is important that you only buy the Total brand of Greek yoghurt. This is because this brand does not add sugars, its protein/carb content is much better than other Greek Yoghurts, and it contains some good strains of probiotic. 170g 0% Fat Total Greek Yoghurt 50g blueberries, rinsed 1 tbsp milled flaxseed (optional) Weigh out the Greek yoghurt in a bowl Add the blueberries and flaxseed. Mix well and serve Page 3

4 Smoked Salmon and Scrambled Egg This recipe cooks the scrambled egg in a pan, however you can use a microwave if you have access to one. 2 Medium eggs (adjust quantity as required) Cartoned Coconut Milk (I use Koko brand) 1 tbsp Coconut Oil 50g smoked salmon Weigh out the smoked salmon and serve on a plate Crack the eggs into a bowl and whisk Add a dash of milk and season. Whisk again Heat the coconut oil in a saucepan Pour in the egg mixture and continually stir until the egg is scrambled and cooked. Serve with the smoked salmon Page 4

5 Bacon and Scrambled Egg This recipe cooks the scrambled egg in a pan, however you can use a microwave if you have access to one. 2 Medium eggs (adjust quantity as required) Cartoned Coconut Milk (I use Koko brand) 1 tbsp Coconut Oil 50g bacon medallions (all fat removed) Heat 1 tbsp of coconut oil in a frying/griddle pan Add the bacon and fry on both sides until cooked Crack the eggs into a bowl and whisk Add a dash of milk and season. Whisk again Heat 1 tbsp of coconut oil in a saucepan Pour in the egg mixture and continually stir until the egg is scrambled and cooked. Page 5

6 Omelette with bacon, mushroom and avocado 4 eggs (adjust quantity as required) 2 bacon medallions (all fat trimmed) 2 cup mushrooms 15ml (dash) Koko Coconut Milk 1 tsp coconut oil 1 medium avocado Cherry tomatoes Switch on the grill section of your oven Cut the bacon, mushrooms, avocado and tomatoes into bite-sized pieces Crack the eggs into a bowl and add the milk. Season. Add the bacon and mushrooms Heat the coconut oil in a frying pan Add the egg mixture and fry until the omelette is cooked on the underside Pick up the frying pan and place under the grill to cook the top side of the omelette (be careful when removing the handle will be very hot!) Serve the omelette with the avocado and cherry tomatoes. Page 6

7 Beef Brisket Beef brisket is a cheap cut of meat that becomes incredibly tender when cooked slowly. Once cooked, divide the meat into Tupperware containers and freeze. Take a container out of the freezer to defrost the night before and breakfast is quick and easy the next morning! Beef Brisket Joint Coconut Oil Slow Cooker Heat the coconut oil in a frying pan Add the brisket to the pan and brown on all sides Carefully place the brisket joint into the preheated slow cooker. Season and fill the slow cooker with boiling water Cook for 8-10 hours Conventional Oven Preheat oven to 200 C/ gas mark 6 Heat the coconut oil in a frying pan Add the brisket to the pan and brown on all sides Place the brisket joint into a casserole dish. Season and cover with boiling water. Carefully place the casserole dish into the oven Roast for 30 minutes, then reduce the heat to 140 C/ gas mark 1, cover the meat with foil and return it to the oven for 4 hours, ensuring that the meat is covered in liquid at all times Page 7

8 Huevos Rancheros 4 eggs Tin Chopped Tomatoes / Passata 1 Clove Garlic 1 Red Chilli or Chilli Powder Paprika Red Pepper (chopped) Mixed Herbs Chop the red peppers and chilli, and crush the garlic, and start to cook them in a pan. Add the passata, paprika, and mixed herbs to the pan, and continue to cook gently on the hob, stirring regularly. Form some space in the pan, and crack in the eggs. The eggs should slowly cook in the pan. Season and serve Page 8

9 Spinach and Bacon Scrambled Egg 4 Eggs Spinach 3 Slices of Ham / rashers of bacon all fat removed and chopped into small pieces Dash of coconut milk 1 tsp coconut oil Steam the spinach and grill the bacon at the same time Crack the eggs into a bowl and whisk Add a dash of milk and season. Whisk again. Add the ham/bacon Heat 1 tbsp of coconut oil in a saucepan Pour in the egg mixture and continually stir until the egg is scrambled and cooked. To serve, place the spinach on the plate and top with the scrambled egg and bacon/ham. Page 9