What the TNN Team Eat For Breakfast

Are you lacking breakfast inspiration and sick of the same boring breakfast every morning? Well we have you covered and what better way than to give you a sneak peak into what our team of Nutritionists, Health Coaches and Recipe Developers create on their plate every morning here at TNN.

Notice the difference when you start your morning with a nutrient dense meal containing the perfect balance of non-starchy vegetables, protein and healthy fats (which all the recipes below have in common). You will feel full all morning long, with no sugar crash to follow and longer lasting energy.

Sharing four of our favourite recipes, let’s start off with Steph Lowe’s Breakfast Antioxidant Smoothie:

‘I often get asked how a smoothie for breakfast can keep me full until 2pm. Try this – it’s the nutrient density, balance of macronutrients and the abundance of good fats that makes it work.’

Breakfast Antioxidant Smoothie 

Ingredients (Serves 1)

• 1 cup water
• 1 tablespoon chia seeds
• ½ avocado
• 150ml organic coconut cream
• ½ cup frozen organic raspberries
• 2 cups spinach
• 2 teaspoons extra virgin cold-pressed coconut oil
• 1 teaspoon cinnamon
• 1 serve (30g) Bare Blends WPI or vegan protein
• 1 tray ice

 Method

1. Add water and chia seeds to the blender and let sit for 15 minutes for the chia seeds to go to work.
2. Add avocado, coconut cream, berries, spinach, coconut oil and ice and blend well.
3. Add cinnamon and protein and blend until thick but smooth.
4. Pour into a glass or jar and enjoy.

Next up is our Chief of Food, Thea:

‘My go to breakfast is a Fibre Filled Omelette topped with smashed avocado and feta, a cup of pre-roasted vegetables and sautéed kale. Don’t be afraid to put your own spin on this one by adding your favourite vegetables to suit your taste buds.’

Thea’s Fibre Filled Omelette

Ingredients (Serves 1)

• 1 tablespoon psyllium husks
• 1 tablespoon chia seeds
• 1 tablespoon coconut flour
• 2 eggs
• 2 tablespoons of almond milk (or water)
• Salt and pepper
• 1/4 avocado
• 1 tablespoon feta
• 1 cup pre roasted vegetables (zucchini, carrots and eggplant are my faves)
• 2 handfuls chopped kale

Method

1. Crack eggs into a bowl with psyllium husks, chia, coconut flour and almond milk and mix until well combined. Season with salt and pepper.
2. Heat a frying pan over medium heat with 1 tablespoon of coconut oil. Pour egg mixture into pan and cook for 1-2 minutes each side before removing.
3. Place the pre-roasted vegetables and kale into the frying pan and cook until vegetables are warmed through and kale is wilted.
4. Finally, mash the avocado in a bowl with feta.
5. Serve vegetables and feta on top of omelette.

Holistic Nutritionist, Elyse enjoys a Low Carb Macro Bowl:

‘Starting your morning off with my macro bowl will not only tantalise your taste buds but will keep you full right up until lunch with no difficulty. Whoever said low carb leaves you feeling hungry needs to give this one a try.’

Elyse’s Macro Bowl 

Ingredients (Serves 1)

• 1 tablespoon extra virgin cold-pressed coconut oil
• 1 handful chopped kale
• 1 handful spinach
• 2 eggs
• 1/4 -1/2 avocado
• 2 slices smoked salmon
• 1 tablespoon pumpkin seeds
• Drizzle of lemon juice

Method

1. Toast pumpkin seeds in a small pan for a couple of minutes or until golden and set aside.
2. Heat coconut oil in a pan over medium heat.
3. Add kale, stir for a couple of minutes.
4. Add spinach and stir for another minute, or until wilted.
5. Place in a serving bowl.
6. Cook eggs your favourite way (boiled, fried or scrambled).
7. Serve eggs with kale and spinach, add the avocado and smoked salmon and top with pumpkin seeds. Drizzle with lemon juice and enjoy!

Lastly, our Health Coach and Recipe Developer Min loves starting her morning with a kick:

‘I have so many favourite breakfasts, it is the best meal of the day! Lately, my go to has been green chilli eggs which was featured in Nourish Magazine earlier in the year.’

Green Chilli Scrambled Eggs

Ingredients (Serves 2)

• 1 tablespoon extra virgin cold-pressed coconut oil, melted
• 1 chilli, finely chopped
• 1 bunch of broccolini or asparagus, diced
• 2 rashers pasture raised bacon, diced
• 1 handful of spinach
• 4 eggs, free range, whisked
• 2 tablespoons almond milk
• 1 avocado, diced
• Sea salt and pepper, to taste

Method

1. Heat oil in a large pan.
2. Sautee bacon until cooked.
3. Add in chilli and diced greens and sauté until softened.
4. Throw in spinach and stir until wilted.
5. Whisk eggs with almond milk thoroughly.
6. Turn the heat down to low and pour in the egg mixture.
7. Using a wooden spoon gently push the egg mixture through the other ingredients, folding it in the pan from one side to the other.
8. Fold the mixture through for 2-3 minutes and then remove from the heat.
9. Fold through the avocado and season well.

We hope these recipes have given you some inspiration to get creative in the kitchen and shown you that healthy eating in no means has to be boring or tasteless. It’s about experimenting and finding out what works best for you using whole foods and nothing processed. It really is as simple as that.

If you need some guidance to help get your healthy eating on track or need assistance setting nutrition and body composition goals, with an effective plan to follow, please book your appointment online here or contact hello@thenaturalnutritionist.com.au for enquiries.

Images by Sarah Craven Photography and The Real Food Nutritionist.