Delicious Breakfast & Snack Recipes

Delicious Breakfast & Snack Recipes Fast, healthy meals & snacks in minutes! -By Mark Woodgate Holistic Health Coach & Body Transformation Specialist Body Blueprint Personal Training www.bodyblueprint.co.nz

Mark Woodgate Holistic Health Coach & Body Transformation Specialist Mark Woodgate is the fitness director of Body Blueprint, a leading personal training company which he founded in 1995. With a background in natural therapies, Mark takes a holistic approach to health and fitness to help you achieve the best possible results. Originally based out of Les Mills World of Fitness in Hamilton, Mark was the first personal trainer in New Zealand to create a specialised personal training package for the Body for Life Challenge. He quickly became known as a top body transformation specialist and in 2001 he created his own body transformation programme, the Body Blueprint 12 Week Challenge. Since 1999 Mark has transformed more than 10,000 people thanks to his revolutionary quality versus quantity training principles. 5 of his clients have placed in the top 2000 in the world for their remarkable body transformations. (International Body for Life Challenge) Mark provides a range of services including one on one personal training, boxing, kettlebell training and specialised strength and cardio programmes. He trains a variety of clients - from those wanting to transform their bodies to elite swimmers and strongmen. Mark is the creator of the Biggest Loser 12 Week Challenge, the 5 Week LEAN Programme, the Muscle Morph System, 30 Minute Express Workouts and 3 Day Holiday Detox, all available as downloadable programmes from his website. Visit Mark s website at: www.bodyblueprint.co.nz Join Mark on Facebook at: https://www.facebook.com/transformyourself

Receive my FREE Motivational Fit Tips! Plus when you sign up you ll also receive my FREE report, Body Transformation Secrets Revealed! Visit: http://www.bodyblueprint.co.nz/free-help/ CONTENTS Page Contents Breakfast & Snack Recipes 6 Cranberry & Bircher Muesli 7 Pineapple & Banana Pancakes 8 Apple Oatmeal Pancakes 9 Protein Pancakes 10 Buckwheat Pancakes 11 Omelette

12 Berry Dessert Crepes 13 Strawberry & Banana Oatmeal 14 Hot Banana Breakfast Quinoa 15 Buckwheat & Amaranth Cereal 16 Pineapple Orange Honey Smoothie 17 Mango Smoothie 18 Berry Smoothie 19 Watermelon Strawberry Smoothie 20 Banana Protein Muffins 21 Carrot Muffins 22 Gluten free Superfood Muffins 23 Kumara Bread 24 Chocolate Chia Pudding 25 Blueberry Banana Chia Pudding 26 Coconut Rice Pudding 26 Litebread with Banana, Honey and a Sprinkle of Nuts 27 Ryvita Crackers with Cottage Cheese & Salmon 27 Strawberry Fruit Dip 28 Ryvita Crackers with Tuna, Tomato & Avocado 28 Apple with Almonds 29 Carrot Sticks with Hummus 30 Chocolate Bliss Balls 31 Raw Cacao Protein Bars 32 Chocolate Quinoa Protein Bars 33-34 Sample 7 Day Menu

Dear friend, It s easy to underestimate the role that good nutrition plays when it comes to achieving our fitness goals and improving our health and wellbeing. How well we perform mentally and physically to how well our immune system reacts to foreign invaders, are all governed by what we ingest on a day to day basis. So, how is your nutrition? Here are some questions to ask yourself 1) Do you drink at least 1.5 litres of pure water every day to keep your body hydrated, mentally and physically alert? 2) Do you keep sugar intake, alcohol consumption and processed foods to a minimum? 3) Do you eat small and often throughout the day to maintain consistent energy levels, avoid cravings and overindulgence? 4) Do you take the time to prepare healthy meals and snacks in advance? 5) Is your diet high in fresh fruit and vegetables? 6) Do you limit convenience foods or takeaways to once or twice per week? If you answered no to any or all of the above, it s not too late to take control of your health and start reaping the benefits of good nutrition. Time starts NOW! There s a common misconception that healthy eating equals bland and boring. Nothing could be further from the truth. In fact, I know you ll be pleasantly surprised because not only are these recipes healthy and nutritious, they re incredibly DELICIOUS as well. The meals and snacks contained in this e-book provide a balance of protein, carbohydrates, fibre, healthy fats and youth promoting antioxidants. Each recipe requires minimal preparation time. In other words that means more time to enjoy. Therefore it is with great pleasure that I bring you some of my favourite breakfast and snack recipes. These are the same recipes I ve shared with my clients and whose goals have included improving their health, increasing their energy levels, losing weight and transforming their bodies. Bon appétit! -Mark Woodgate Holistic Health Coach & Body Transformation Specialist Ps: For additional recipes, see my accompanying ebooks, Delicious Lunch & Dinners and Delicious Smoothies.

Cranberry & Bircher Muesli 2 tbsp chopped almonds 2 tbsp plain yoghurt ¼ cup dried cranberries & ¼ cup raisins 1 cup low fat milk or rice or almond milk 30 grams plain or vanilla whey protein powder ¾ cup rolled oats In a bowl, combine the rolled oats, low fat milk, dried cranberries & raisins. Cover and chill overnight. Before serving, divide the muesli between two serving bowls and top with or stir in the yoghurt, almonds, whey protein powder and extra low fat milk if desired. (Makes 2 servings)

Pineapple & Banana Pancakes 2 cups wholegrain rolled oats (preferably soaked overnight) 1 cup crushed pineapple in juice 1 mashed banana 2 whole eggs ½ cup low fat milk, almond or rice milk 40 grams whey protein powder 2 tbsp melted honey Mix all ingredients together and cook in a non stick fry pan. (Can use a small amount of rice bran oil for cooking) Serve with sliced banana and / or berries & sprinkle with cinnamon or nutmeg. (Makes 4 servings) 7

Apple Oatmeal Pancakes 3 eggs ½ cup wholegrain oats (preferably soaked overnight) 1 tbsp unsweetened apple sauce Pinch of cinnamon 2 tbsp honey or a pinch of stevia 1 apple- finely diced ¼ tsp baking soda 1 tbsp virgin coconut oil 1: Heat a frying pan until hot and then reduce to medium temperature. Mix all the ingredients in a blender except the diced apple. Add coconut oil and drop by spoonful into pan. 2: When bubbles start to form, place diced apple evenly on pancake. 3: Let them set in before flipping the pancake. Makes about 4-6 pancakes depending on size. (Makes 2-3 servings) 8

Protein Pancakes ½ cup wholegrain oats (preferably soaked overnight) ½ cup cottage cheese 3 eggs A dash of nutmeg 1 tsp vanilla essence Combine all ingredients, blend for 20 seconds and it's ready to cook! Serve with ½ sliced banana or ½ cup strawberries & sprinkle nutmeg on top (Makes 3-4 average sized pancakes) 9

Buckwheat Pancakes (Gluten & sugar free) 2 large eggs (preferably free range) 1 ripe banana 1 tsp vanilla essence 1 cup buckwheat flour 1 tsp baking powder Coconut milk to thin approx. ½ cup (or use any milk of your choice) Virgin coconut oil for frying Place all the ingredients into a blender and blend until you have a smooth batter. Fry batter in a frypan over a medium heat. Do not make the pancakes too large as the batter is delicate. Watch the heat carefully as they will burn quickly. Reduce if necessary. Serve with berries -eg: strawberries, raspberries, blueberries. 10

Omelette 2-3 whole eggs ¼ cup low fat milk (or non dairy such as oat, rice or almond milk) Sprinkle of Himalayan salt & cracked pepper Optional extras: Ham, sundried tomatoes, chopped capsicum, broccoli, courgette, grated carrot, feta cheese. Whisk ingredients together with a fork until well blended. Mix in optional extras. Poor into a heated non stick fry pan with a small amount of butter or add cooking spray. Using a spatula continuously pull in edges so they don t set. Once the middle starts to set, add lid on top for approx 1 min. Once it starts to puff, turn over until brown. (Makes 1 serving) 11

Berry Dessert Crepes 1 whole egg ¼ cup low fat milk 1/3 rd cup whole wheat flour 2 tbsp melted honey 3 tbsp plain or vanilla whey protein ½ cup low fat vanilla yoghurt ½ cup berries of your choice In a medium mixing bowl combine the egg, milk, flour and honey until well blended. Lightly coat a non stick frying pan with butter and place over a medium heat. Pour half of the crepe batter into the heated frying pan then quickly tilt the pan to spread the batter. Return to heat. When the edges of the crepe are dry, carefully flip it over and cook for about 2 minutes or until lightly browned. Place crepe on a small plate and repeat with remaining batter. In a mixing bowl combine yoghurt and protein powder and mix well Divide filling into 2 portions & spoon into crepes with berries. Fold the crepe over the filling, serve and enjoy. (Makes 2 servings) 12

Strawberry & Banana Oatmeal ½ cup rolled oats (preferably soaked overnight) ¼ cup oat bran ½ cup frozen or fresh strawberries ½ banana sliced 2 tbsp strawberry or vanilla whey protein powder Water as directed A large dash of cinnamon Bring the oats, bran and water to a simmer and add the banana, cinnamon, and oat bran. (add water as required) Keep stirring and simmer until you have the desired consistency. (10 mins or so) Remove from heat and stir in the strawberries and protein powder. (Makes 2 servings) 13

Hot Banana Breakfast Quinoa 1 banana - mashed 1/3 cup quinoa 2 eggs ¼ tsp Himalayan salt ¼ tsp cinnamon Chopped walnuts or LSA (linseed, sunflower, almond mix) In a saucepan or rice cooker combine 1/3 rd cup quinoa with 2/3 rd cup of water. Cook for 15-20 mins until quinoa is swollen. Combine the mashed banana, cooked quinoa, eggs, salt, and cinnamon together in a small bowl and mix thoroughly. Transfer the batter to an oven proof bowl, leaving a little room at the top to prevent overflow. Bake for 12-15 minutes at 180 degrees until the centre is cooked through and set. Serve with low fat milk & add a sprinkle of walnuts or LSA on top. (Makes 2 servings) 14

Buckwheat & Amaranth Cereal (Dairy & gluten free) ½ cup buckwheat groats ¼ cup amaranth (nb: can also substitute with quinoa) 1 tbsp chia seeds 2 cups water ¼ cup rice or oat milk ¼ tsp Himalayan salt 15-20g dried fruit (eg: mix of apricots, plums, apples, pears etc) Bring water to the boil. Add salt, buckwheat groats, amaranth and chia seeds. Cover, reduce heat and simmer for 15-20 minutes, stirring occasionally, until mixture is creamy and all the water is absorbed. Turn off the heat. Stir in milk, cover and let stand for 5 minutes. Add dried fruit. Stir to combine and transfer to serving bowls. Add cold milk if desired. (Serves 1-2) 15

Pineapple Orange Honey Smoothie 1 cup almond milk, rice milk or water ¼ cup diced pineapple 3 tbsp plain yoghurt 20-30 grams whey protein powder 1 tbsp flax or virgin olive oil 1 tbsp melted honey 2 tbsp orange juice 1 tsp orange zest 2 ice cubes - optional In a blender, combine all ingredients except ice cubes and blend until smooth. If desired, add ice cubes, one at a time, and blend until smooth. (Makes 1 serving) 16

Mango Smoothie ½ ripe mango 1 cup of rice milk or water 2 tbsp low fat vanilla yogurt 2 tbsp low fat mango yogurt 20-30 grams whey protein powder 1 tbsp virgin coconut or virgin olive oil 2 ice cubes optional Pit the mango and remove peel. Place fruit in blender then add rice milk (or water), vanilla & mango yogurt. Blend for 20 seconds. (Makes 1 serving) 17

Berry Smoothie ½ cup fresh or mixed frozen berries 1 cup of rice milk or water 1 tbsp LSA (linseed, sunflower and almond mix) 1 tbsp virgin olive oil or coconut oil 20-30 grams whey protein powder Place berries in blender then add rice milk (or water). Blend for 20 seconds. (Makes 1 serving) 18

Watermelon Strawberry Smoothie 2 tbsp non fat lemon yogurt 1 cup cubed, seeded watermelon ½ cup fresh strawberries - cleaned and hulled 20-30 grams whey protein powder 1 tbsp flax or virgin olive oil ½ tsp nutmeg or cinnamon In blender or food processor, process yogurt, watermelon, strawberries & whey protein powder until smooth and frothy. Add water if desired. Sprinkle with nutmeg or cinnamon Serve immediately. (Makes 1 serving) 19

Banana Protein Muffins ½ cup low fat milk 2 whole eggs 2 tbsp butter 1 tsp cinnamon or mixed spice 4 tbsp whey protein powder 2 tsp baking powder 2 tbsp melted raw honey 2 cups wholemeal or gluten free flour 1 mashed banana Lightly oil muffin tin and preheat oven to 190C. Put the first five ingredients into a bowl and mix well. Then add the remaining ingredients and blend until just mixed. Two thirds fill the muffin tins and bake for 15 minutes This recipe makes 12 muffins (12 servings) 20

Carrot Muffins 1 cup low fat milk 1 egg 3 tbsp butter 1 cup carrot - grated ½ cup raisins (optional) 1 tsp cinnamon 1 tsp nutmeg 4 tbsp whey protein powder 2 tsp baking powder 2 tbsp melted honey 1 ½ cup wholemeal flour Lightly oil muffin tin and preheat oven to 190C. Put the first seven ingredients into a bowl and mix well. Then add the remaining ingredients and blend until just mixed. Two thirds fill the muffin tins and bake for 15 minutes. This recipe makes 12 muffins (12 servings) 21

Gluten free Superfood Muffins 1 cup of coconut flour ½ tsp of baking soda ½ tsp of baking powder ¼ tsp of Himalayan salt 5 eggs ½ cup coconut butter (or virgin olive oil) 1 cup coconut sugar 1 tsp vanilla ¼ cup chia seeds 1 cup almond milk 1 cup blueberries (fresh or frozen) 1. Mix 1/2 cup of almond milk with chia seeds and set aside for 30 mins. 2. Combine flour, baking soda, baking powder, salt, vanilla, coconut sugar - mix well. 3. Add eggs, coconut butter, chia seeds (the texture should be thick) and the rest of the almond milk. 4. Blend in the frozen blueberries by hand, being careful not to crush the blueberries. 5. Pour this batter into paper muffin liners that you've placed in a muffin baking pan. Two thirds fill the muffin tins. 6. Bake the muffins at 180C for 35 to 40 minutes, or until they re golden brown on the outside and completely cooked on the inside. Makes approx 12 muffins (12 servings) 22

Kumara Bread 400 g steamed and mashed sweet potato 4 free range eggs Pinch of Himalayan salt 50 g coconut oil 1 tsp baking powder 300 g almond meal or coconut flour Preheat oven to 160 degrees. In a food processor, mix the eggs, coconut oil and mashed kumara. Spoon this into a bowl and add the almond meal (or coconut flour) baking powder and Himalayan salt. Mix well. Pour into a paper lined baking tray and bake for 75 mins. Leave to cool for 60 mins before slicing with a sharp knife to serve 23

Chocolate Chia Pudding 1 cup almond or coconut milk 5 tablespoons chia seeds ½ teaspoon stevia or 1 tablespoon manuka honey 2 tablespoons cacao powder Pinch of Himalayan salt Put all the ingredients in a mixing bowl and stir until well mixed. Leave for at least 15 minutes to soak. Add your choice of toppings. eg: cacao nibs, dessicated coconut, sliced banana, berries, nuts, seeds etc. 24

Blueberry Banana Chia Pudding ¼ cup chia seeds 1 cup almond or coconut milk 1 tbsp manuka honey 1 tsp vanilla essence ½ cup blueberries ½ banana, sliced A handful of coconut Combine the chia seeds, milk, honey and vanilla essence in a jar and stir. Let it set for at least 20 minutes to create a pudding consistency. When ready to serve, place half the mixture in a jar and top with half the blueberries. Continue layering with the rest of the chia pudding and blueberries. Top with banana slices and coconut flakes. 25

Coconut Rice Pudding 1/3 rd cup basmati or jasmine rice (makes approx ¾ cup) Add ¼ cup shredded coconut Mix in 2 tbsp chocolate or vanilla whey protein powder Add ½ cup low fat milk 1-2 drops coconut essence Sprinkle with slivered almonds (Makes 1 serving) Litebread with Banana, Honey and a Sprinkle of Nuts 2 litebread 4 slices of banana 1 tsp honey 1 tbsp mixed, chopped nuts Top litebread with 4 chunky slices of banana Drizzle honey over the top. Sprinkle with chopped nuts. (makes 1 serving) 26

Ryvita Crackers with Cottage Cheese & Salmon 2 Ryvita crackers 2 tbsp cottage cheese 4 slices of salmon Top ryvita crackers with cottage cheese and salmon on top Strawberry Fruit Dip ½ cup low fat cottage cheese ½ cup strawberry yoghurt 3 strawberries & 1/3 rd cup blueberries Combine cottage cheese & yoghurt in a blender for 20 seconds. Spoon into a small bowl and add strawberries & blueberries. 27

Ryvita Crackers with Tuna, Tomato & Avocado 2 ryvita crackers 80 grams of tuna in spring water 2 slices tomato 1/8 th avocado Top ryvita crackers with tuna, tomato & avocado. (1 serving) Apple with Almonds 1 medium sized apple with 10 almonds 28

Carrot Sticks with Hummus Hummus Recipe 400 gram tin of chickpeas ¼ cup liquid from tin of chickpeas 3-5 tablespoons lemon juice (depending on taste) 2 tbsp tahini 1 tsp turmeric 2 tsp cumin 2 cloves crushed garlic or 2 tsp minced garlic ½ teaspoon Himalayan salt 2 tbsp virgin olive oil Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add ¼ cup of liquid from chickpeas. Blend for 3-5 minutes on low or until thoroughly mixed and smooth. Serve with carrot sticks (1 medium carrot) & 1 serving of hummus. Will keep for 3 days in a refrigerator or 1 month in a freezer. (Makes approx 10 servings) 29

Chocolate Bliss Balls (A guilt free chocolate indulgence!) 1 cup of raw nuts eg: cashews, almonds, walnuts etc - blended until smooth 2 tablespoons of raw honey 1 tsp vanilla essence 10 dates - pitted and soaked for at least 4 hours 2 tablespoons raw cacao powder 1 cup of desiccated coconut for coating Place all the ingredients except for the coconut in a food processor and blend until smooth. Roll the mixture into small balls. Pour the desiccated coconut onto a chopping board and roll the balls in it to top. Place the balls on a plate and refrigerate until hard. (Makes 10 to 12 bliss balls) 30

Raw Cacao Protein Bars 1 cup melted virgin coconut oil 3 tablespoons melted manuka honey 4 tablespoons raw cacao powder ½ teaspoon vanilla essence ½ tsp Himalayan salt ½ cup chia seeds ½ cup plain whey protein powder 1 cup coconut flour Put all the ingredients in a mixing bowl and stir until well combined. Spread in an 8 x 8 inch glass baking dish and press down firmly. Put in the freezer for approx 15-20 mins or until hardened. Move to the refrigerator until ready to eat. (Makes 8 medium sized protein bars) 31

Chocolate Quinoa Protein Bars 1/3 rd cup quinoa, rinsed 2/3 cup water 16 whole dates, pitted ½ cup raw almonds ½ cup natural crunchy almond butter ½ cup chocolate whey protein powder 1 tbsp honey (optional) In a covered pot over medium heat, bring quinoa and water to a boil. Reduce to a simmer, and leave covered for 15 minutes. Cool the quinoa, and then refrigerate for a couple hours or overnight. Make a date paste by pulsing them alone in a food processor or blender. Set aside. In the food processor, grind almonds until they are broken in small pieces but not ground to flour. Add the dates back in, along with peanut butter, quinoa, and protein powder. If desired, add honey. Mix until all ingredients are well integrated. Divide mixture into 8 parts, and form each one into a bar. Refrigerate for an hour or two, and store in an airtight container. 32

Sample 7 Day Menu Breakfast Mid morning Lunch Mid afternoon Dinner (optional) Mon Cranberry & bircher muesli Apple & almonds Chicken tortilla wrap Carrots & hummus Lamb curry Tue Berry Smoothie Carrot muffin Lamb curry (left overs) Ryvita, salmon & cottage cheese Balsamic glazed salmon salad Wed Oatmeal & apple pancakes Apple & almonds Prawn, mango, avocado salad Watermelon smoothie Meatloaf Thu Cottage cheese, Meatloaf (left overs) Mango smoothie yoghurt & berries Carrots & hummus Turkey plum stirfry 33

Fri Strawberry & banana oatmeal Apple & almonds Turkey plum stirfry (left overs) Ryvita, banana, nuts & honey Steak with mushroom sauce Sat Omelette Carrots & hummus Chicken tortilla wrap Apple & almonds Healthy hawaiaan pizza Sun Pineapple & Coconut rice pudding Ham & Cheese Frittata Pineapple. Orange Honey Smoothie Chicken & cashew banana pancakes nut stirfry Body Blueprint Personal Training www.bodyblueprint.co.nz 34