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Let's make a breakfast challenge!

A breakfast rich in fats and proteins, such as avocado, butter, nuts, and olive oil, can be more beneficial than a traditional breakfast with white bread, jams, fruit juice, and dairy products.


Why?

  • It's a great way to eat more vegetables, beans, whole grains, plain yogurt (good for probiotics), and to cut back on added sugar;

  • the nutrients of a savoury breakfast are precious to improve attention, focus and active participation, to enhance physical endurance and attention and memory skills;

  • A savoury breakfast is suitable for all those who need to control their blood sugar because it avoids the sugar intake;

  • And it is perfect for those who wish to keep tabs on their fitness: a morning meal based on proteins helps reduce appetite throughout the day and you don’t arrive starving at lunchtime;

Let's dive into recipes!


Soft Scrambled Eggs with Cheese



Ingredients For the asparagus (optional)

  • 1 bunch asparagus

  • 1 lemon

For the fluffy scrambled eggs

  • 1 handful chives

  • 8 eggs

  • 4 ounces goat cheese or ⅓ cup shredded cheddar cheese or Parmesan cheese

  • ½ teaspoon kosher salt

  • Fresh ground black pepper

  • 2 tablespoons butter



  1. For the asparagus (optional): Wash and dry the asparagus. Remove the tough lower part of the asparagus (1-2 inches). In a dry skillet over medium-high heat, cook the asparagus, stirring occasionally. After 3 minutes, add ¼ cup water and cook for another 3 to 4 minutes. Taste, and continue to cook until the thickest pieces are tender, adding additional water if necessary. Sprinkle with kosher salt. If desired, garnish with lemon zest or lemon juice.

  2. For the eggs: Thinly slice the chives.

  3. In a medium bowl, whisk the eggs together until well-beaten. Crumble the goat cheese (or add the shredded cheese) and stir it into the eggs along with the salt and plenty of fresh ground pepper.

  4. In a skillet, heat the butter over medium heat. Tilt the pan to ensure the entire pan is coated in the melted butter, then pour in the eggs.

  5. Keep the heat on medium. When the eggs begin to set, use a flat spatula to slowly scrape sections of eggs, creating folds. Scrape occasionally until the eggs form soft folds, then remove from the heat just before they fully harden. Serve immediately, garnished with chopped chives (if desired) and alongside asparagus spears.


Cacio e Pepe Spinach Toast



Ingredients:

  • 10 Cloves

  • Garlic

  • 2 tbsp Black Pepper

  • 2 tbsp Butter

  • ½ tsp Chilli Flakes

  • 1 kg Spinach

  • 150 g Parmesan

  • 4 Slices Sourdough



  1. Roughly chop the garlic and grind the black pepper.

  2. Add the garlic, black pepper, chilli flakes and butter to a pan and cook for 5 mins on low-medium heat until the garlic is lightly toasted.

  3. Add in 2 tbsp of water and all the spinach. Allow the spinach to wilt down for 5 mins and then continue cooking to draw out most of the water. This should take around 10 mins.

  4. Grate in the parmesan and add a big pinch of salt.

  5. Stir this together until creamy and serve with more parmesan and black pepper. Meanwhile, toast your bread.



Pesto Avocado Toast with Fresh Tomatoes



Ingredients:

BASIL PESTO

  • 2 cups tightly packed fresh basil

  • 2-3 large cloves garlic, peeled

  • 1 Tbsp lemon juice

  • 2 Tbsp nutritional yeast

  • 1/4 tsp sea salt

  • 1 Tbsp extra virgin olive oil

  • 1 Tbsp water

TOAST

  • 1 slice bread of choice (sourdough)

  • 1/4 – 1/3 large avocado, sliced (ripe and green)

  • 2 Tbsp basil pesto (ingredients listed above)

  • 1-2 slices tomato (baby cherry tomatoes)

  • 1 pinch sea salt

  • 1 pinch red pepper flakes


  1. PESTO: To a food processor or small blender, add the basil, garlic, lemon juice, nutritional yeast, and sea salt and blend/mix on high until a loose paste forms.

  2. Add olive oil a little at a time and scrape down sides as needed. Then add water a little at a time until the desired consistency is reached.

  3. AVOCADO TOAST: Toast bread in a toaster or in the oven until golden brown. Top with sliced avocado and use a fork to smash. Then add 2 tablespoons pesto (per slice of bread) and spread it over the avocado with a fork or spoon. Add sliced tomatoes and sprinkle with a pinch each of sea salt and red pepper flakes. Enjoy right away!

  4. Pesto can be made in advance and used for avocado toast throughout the week. Store leftover pesto in a sealed container in the refrigerator for up to 1 week. After that, pour into an ice cube tray, freeze, and store up to 1 month or more. Thaw at room temperature or in the refrigerator overnight.


Plain Yogurt Bowl


Ingredients:

  • 3/4 cup Unsweetened Yogurt

  • 1/2 cupBlueberries

  • 1/4 cupWalnuts (crushed)

  • 1 tsp Honey (or sub in cinnamon for lower sugar option)


  1. Dish plain yogurt into a bowl or glass container.

  2. Add the fresh blueberries.

  3. Put the walnuts into a Ziploc bag and gently roll over with a rolling pin to give them a gentle crush.

  4. Add walnuts to the yogurt and berries and drizzle over top with honey.



Have fun!!









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