Six breakfasts, all in one place. Most are on the table in under ten minutes, and two of them you can make ahead.
Good stuff toast
This sandwich is just a bomb of good stuff. Use whatever spread you have — tahini, hummus, guacamole and vegan cream cheese all work.
Ingredients
- 2 pieces of bread of your choice (use GF where necessary), toasted
- A layer of tahini, vegan cream cheese, vegan pâté, hummus or guacamole
- 2 handfuls spinach
- Handful of cherry tomatoes, halved
- 1 avocado, sliced
- 2 tbsp sauerkraut
- ½ fresh chilli, finely sliced (seeds removed, optional)
- 1 clove garlic, finely chopped (or pre-chopped frozen, if short of time)
- Handful of sprouted grains (alfalfa, for example)
- Handful of mixed seeds (pumpkin, sesame, sunflower)
- Sprinkle of paprika or chilli flakes
- Drizzle of olive oil
- Salt and pepper, to taste
How to make it
- Heat a small amount of oil in a saucepan, then add the cherry tomatoes and spinach.
- Lightly fry, stirring occasionally, for a few minutes until the spinach has wilted.
- Meanwhile, slice all the veg and pop the bread in the toaster.
- Put a layer of your chosen spread onto the hot toast, then layer up with the other ingredients, including the cooked spinach and tomatoes.
- Finish with a drizzle of olive oil and a sprinkle of salt and pepper.
Strawberry yoghurt muesli
A five-minute breakfast for the mornings when you’re in a rush but still want something decent. Swap the strawberries for whatever berries you have.
Ingredients
- 125g punnet of strawberries
- 1 teaspoon vanilla bean paste
- 175g natural yoghurt
- ⅓ cup muesli
- ½ tablespoon fresh passionfruit pulp
How to make it
- Wash and hull the strawberries, then mash them in a small bowl with a fork.
- Mix the vanilla bean paste through the yoghurt.
- Place ⅓ cup of muesli in the bottom of each bowl.
- Divide the mashed strawberries evenly over the muesli.
- Spoon the vanilla yoghurt over the strawberries.
- Drizzle fresh passionfruit pulp over the top.
- Sprinkle a few more bits of muesli on top for extra crunch.
Add a handful of nuts or seeds for more crunch, or a drizzle of honey if you’ve got a sweet tooth.
Maple nut melon parfait
Layers of creamy coconut yoghurt, fresh fruit and crunchy granola. Make a few ahead and keep them in the fridge for grab-and-go mornings.
Ingredients
- 2 tsp maple syrup
- 1 tbsp macadamia nuts, roughly chopped
- ½ cup (125g) coconut yoghurt
- 3 tbsp (30g) vanilla protein powder
- 1 tbsp (20ml) water, adding up to 3 tbsp to blend
- 120g rock melon, finely chopped
- 100g fresh or frozen blueberries
- ⅓ cup (35g) toasted muesli or granola (or gluten-free)
- ¼ tsp ground cinnamon, to dust
- 1 sprig of fresh mint, small leaves picked
How to make it
- Place the maple syrup and nuts in a small frypan and cook over low heat for 3 minutes, or until sticky.
- Combine the yoghurt and protein powder in a small bowl. Add enough water to blend to a smooth consistency.
- Layer half the fruit, yoghurt and granola into a glass. Repeat with the other half.
- Scatter over the maple nuts, dust with cinnamon, and top with mint leaves.
Per serve: 2519kJ (601 cal) · 28.8g protein · 52.9g carbs · 27.2g fat · 7.7g fibre
Banana peanut butter oatmeal
Ready in four minutes, which makes it a fit for even the busiest mornings. Swap the skim milk for a plant-based milk to make it vegan.
Ingredients
- 1 ripe banana
- 30g quick oats
- ½ cup skim milk
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
- ½ tablespoon natural peanut butter
- ½ tablespoon unsalted peanuts, dry roasted
How to make it
- Mash half of the banana in a medium bowl.
- Add the oats, skim milk, cinnamon and vanilla extract. Stir until well combined.
- Microwave for 2 minutes.
- Stir in the peanut butter and microwave for another 2 minutes.
- Slice the remaining half of the banana and place it on top. Add a dollop of peanut butter and sprinkle with the roasted peanuts.
Pear and banana protein smoothie
Made from frozen fruit cubes, so it’s frosty rather than watery. Blend a batch of the fruit base ahead and you’ve got a smoothie in thirty seconds any morning.
Ingredients
- 1 pear, cored and roughly chopped
- 1 ripe banana
- 1 teaspoon cinnamon
- 1 cup light milk
- 30g rolled oats
- 1 serving vanilla protein powder
How to make it
- Place the chopped pear, banana and cinnamon in a blender. Blitz until smooth and velvety.
- Spoon the blended fruit into ice cube trays and freeze for at least four hours, until fully set.
- When you’re ready, fill your blender with a quarter of the fruit cubes, 1 cup of light milk, 30g of rolled oats and a serving of vanilla protein powder. Blend until smooth.
- For later: make a larger batch of the finished smoothie, freeze it in ice cube trays, and store the cubes in an airtight container. Blend a few with milk whenever you need one.
Hummus, tomato and boiled egg on sourdough
A classic breakfast with a little twist, and ready in minutes. Add avocado, feta or a dash of hot sauce to make it your own.
Ingredients
- 2 small slices of seeded sourdough (25g each)
- 1½ tablespoons hummus
- 1 vine-ripened tomato, sliced
- 1 hard-boiled egg, sliced
- 2 teaspoons chopped continental parsley
How to make it
- Toast the sourdough until golden and crisp.
- Spread a generous layer of hummus on each slice.
- Top with slices of vine-ripened tomato and hard-boiled egg.
- Sprinkle the chopped parsley over the top.
- Season with a pinch of salt and pepper.
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