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Cooking with Morgan: 3 Breakfast Hits

March 26 2020 Nutrition Tips

What makes your morning better? Is it waking up to a new day, having your first cup of coffee, taking some time for yourself to journal or meditate, kick starting your day or is it sleeping as long as you possibly can before going to work?

Whether you are a morning person or an evening person I want to share with you a few of my top breakfast meals. I have a sweet, savoury and vegan breakfast recipe to share so whatever your eating habits consist of you should be able to find something that piques your interest.

Let’s start sweet, my personal favourite…

Protein Pancakes!

There is a plentiful amount of protein pancake recipes out there and I will be honest this may not be your favourite but it certainly is mine and many that I have shared it with. When baking gluten free & vegan there is a lot of experimentation with what the best way to make them may be. Buckwheat flour is my go to gluten free flour. Write that down my gluten free friends.

Protein Buckwheat pancakes

Ingredients:

Dry:

  • 1 cup of buckwheat flour
  • 1 tsp. of cinnamon
  • 1/2 tsp. of baking soda
  • 1/2 tsp. of baking powder
  • 2 tsp. of stevia
  • 1 scoop of vanilla protein powder (add second scoop for extra protein)
  • Pinch of salt

Wet: 

  • 20g of natural nut butter (almond or peanut)
  • 1 tbsp. of lemon juice
  • 2 tbsp. of honey or maple syrup
  • 1 tsp. of vanilla extract
  • 1.5 cups of unsweetened nut milk

Directions:

  1. Combine wet ingredients with the exception of the nut milk. Mix together into a paste then add 1 cup of unsweetened nut milk.
  2. In a separate bowl mix together dry ingredients.
  3. Add dry ingredients to wet ingredients.
  4. Add water or extra nut milk to get desired pancakes consistency. More water for thinner cakes less for thicker.
  5. Depending on the size of the pancakes will depend how many it gets you. Should be approximately 8 medium size.

Macros for total recipe: 130c, 50p (70p for 2 scoops), 15f.

Per pancake IF making 8: 16c, 6p (8p), 2f.

These are macros for the pancakes without the toppings.

Depending on your macros you can decide how many servings this recipe makes whether its 2 or 4. They keep for up to 5 days in the fridge. Just pop them in the toaster if you are saving them for later. They make a great meal prepped food. For easy on the go breakfasts.

I typically top my cakes with peanut butter and jam or peanut butter and honey or maple syrup. You could do fruit or any topping of your choice. I hope you enjoy these as much as I do.

 

Next up… Savoury breakfast

Winter Scramble

This can be consumed any time of year not just winter HAHA. If you prepare the squash and sausages in advance this recipe is very quick. It will give you the protein kick you’re looking for to start your day. Especially if you train in the evening and you don’t need a lot of carbs in the morning this is a great option for you.

Ingredients:

  • 100g of butternut squash or sweet potato
  • 100g of red bell pepper
  • 50-100g of red onion
  • 1 whole eggs + 3/4 cup of egg whites
  • 2 breakfast sausages
  • Cooked in 1 tsp of coconut oil

Directions:

  1. Pre-cook the sausages (I would recommend a bunch in advance so you don’t have to the next time.)
  2. Finely cube squash (same for the squash if you anticipate having later in the week it wouldn’t hurt doubling up the batch) and pan-fry in 1 tsp of coconut oil over medium heat until cooked.
  3. If you doubled the batch remove half of the squash and add the bell pepper
  4. Scramble eggs together and add to pan with veggies
  5. Slice up two sausages and add to the pan.
  6. Cook until eggs are finished.
  7. Season with salt, pepper and garlic to taste.

This recipe is best prepared the day of because of the eggs.

Macros: 30c, 40p, 28f

 

Lastly a vegan option:

Avocado and Chickpea Toast!

This recipe is so simple and so delicious! Can be more or less calorically dense depending on your goals. If you train in the morning and are looking for a higher carb breakfast to fuel your workout this would be a good option for you. Adding bacon or an egg for a little extra protein would be a good addition. IF you are not a vegan of course!

Ingredients:

  • 1 whole avocado (200g)
  • ½ cup of chickpeas
  • ¼ small red onion
  • 4 cherry tomatoes
  • 1/2 tbsp. of fresh minced garlic
  • ¼ tsp. cayenne pepper
  • Pepper and salt.
  • Juice of ½ lemon or lime

Directions:

  1. In a medium sized bowl lightly mash the chickpeas
  2. Add avocado and mash it.
  3. Mix in spices: cayenne, pepper, salt, and garlic and lemon
  4. Toss in finely diced onion and tomatoes.
  5. Can be served on bread or bagel. Thick cut whole grain bread is delicious.
  6. Add half the mixture to two slices of bread this makes two servings save the other half for tomorrow.
  7. IF you are not a vegan you can top with a fried egg or bacon!!

Macros: 60c, 15p, 17f

If adding 2 eggs (1 to each bread): 60c, 29p, 31f.