Breakfast to keep you fit

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istockphoto 533645537 170667a
istockphoto 533645537 170667a

Breakfast is often considered crucial to a healthy lifestyle and this article Macl Edge highlights different breakfast recipes you can make from your very own kitchen, so you don’t have to spend your hard earned cash on unnecessary food. 

These recipes are not only good for the body, but also cost-effectively nutritious and environmentally friendly. 

The best part is, they won’t take much time or effort to prepare which means you will have plenty of time left in the morning for what really matters – your work.

A hearty breakfast is essential to keep your metabolism ticking over throughout the day, giving you the energy you need to get through your busy day. 

The great news is that it’s so easy to prepare yourself a nutritious breakfast on weekdays, without needing to spend too much time in the kitchen.

Here are some of our favourite breakfast recipes:

1. Fruit smoothie

1 banana (approx. 200g) 100ml skimmed milk (e.g. 1% fat) 100ml almond milk (e.g. 1% fat) (optional) (approx. 200g)

1 tablespoon of protein powder (e.g. whey isolate – approx. 50g) 3/4 cup of frozen or fresh fruit (e.g. berries – approx. 150g)

1 teaspoon of cinnamon

Place the banana, milk, protein powder and cinnamon into a blender and blend until smooth. Add the fruit and blend again until completely smooth – do not use a food processor as this may damage your blender blades.

2. Peach smoothie

1/2 peeled peach (approx. 50g) 1 teaspoon of honey 100ml skimmed milk (e.g. 1% fat) 100ml almond milk (e.g. 1% fat) (optional) 200ml of water(or fruit juice if protein powder is used e.g. whey isolate)

1 teaspoon of cinnamon

Place the peach, honey, milk, almond milk and cinnamon in a blender and blend until smooth. Add the water/fruit juice and blend again until completely smooth – do not use a food processor as this may damage your blender blades.

3. Berry smoothie

1/4 cup of blueberries (approx. 35g) 1/4 cup strawberries (approx. 35g) 1 banana (approx. 200g) 100ml skimmed milk (e.g. 1% fat) 100ml almond milk (e.g. 1% fat) (optional) 2 tablespoons of protein powder (e.g. whey isolate – approx. 50g)

1 teaspoon of cinnamon

Place the blueberry, strawberry, banana, milk and cinnamon in a blender and blend until smooth.

 Add the protein powder and blend again until completely smooth – do not use a food processor as this may damage your blender blades – if the texture is too thick you can add extra water/fruit juice.

4. Peanut butter & banana pancakes with maple syrup

1/2 cup of all-purpose flour (approx. 45g) 1/4 cup of buckwheat flour (approx. 35g) 3 tbsp of peanut butter (such as Nutella) 150g banana (approx. 200g) 1 egg

1 tablespoon of vanilla extract

100ml skimmed milk (e.g. 1% fat) 50ml maple syrup, to taste

1/2 diced apple or pear for decoration, optional Place the all-purpose and buckwheat flours in a mixing bowl and then stir through the peanut butter, followed by the egg and vanilla extract, followed by a generous amount of the skimmed milk. 

Fold the mixture together until you have a nice, smooth batter. Leave to rest for 15 minutes at room temperature before cooking. 

Preheat a non-stick frying pan over medium heat and spray generously with oil. When the pan is hot, spoon 1 tablespoon of the batter into the pan then flatten into a shape similar to that of a pancake, leaving room on the sides to spread your peanut butter.

 Cook for 2 minutes before flipping and cooking for another 2 – 3 minutes until golden brown on both sides. Serve with maple syrup and/or fresh fruit

5. Banana & oats porridge

1/2 cup of rolled oats (100g) 1/2 cup of almond milk (approx. 200ml) 1 banana (approx. 200g) 1 tablespoon of honey 3 tablespoons of chopped walnuts or almonds, toasted

Place the oats in a bowl and pour in the almond milk, stirring well with a spoon. 

Pour the mixture into a saucepan and bring to the boil over medium heat, stirring regularly to prevent sticking. 

Once boiling, reduce heat slightly and stir through the banana and honey until completely incorporated and warmed through. 

Top with chopped nuts before eating or eating chilled in a bowl Add more water if you feel it is too thick.

6. Mango + pea smoothie

1/2 cup mango, peeled and pitted (approx. 100g) 1/4 cup frozen peas (approx. 50g) 1/2 peeled orange (approx. 50g) 1 teaspoon of honey 100ml skimmed milk (e.g. 1% fat) 100ml almond milk (e.g. 1% fat)

1 teaspoon of cinnamon Place all ingredients in a blender and blend until smooth – do not use a food processor as this may damage your blender blades – if the texture is too thick you can add extra water/fruit juice or ice cubes to the mixture before blending again.

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