Protein & Fibre Rich Breakfast Recipes

Kick your sugary breakfast aside!

Ever noticed how most of the foods we consider “breakfast foods” are sugary foods? 

Think about that for a moment. What comes to mind when you think about your regular breakfast.

Maybe waffles, pancakes, crêpes, muffins, donuts, cereal, jam/peanut butter/“hazelnut” or caramel spread on toast, prepackaged oatmeal sachets, yogurt, fruit juice, chocolate milk or speciality coffees.

Somewhere in our recent history, breakfast foods were created. When that occurred, it became weird to eat foods that were not considered “breakfast foods” for breakfast.

As a result, our options for breakfast became considerably limited and unhealthy.

When modifying your breakfast focus on foods that are high in protein & fibre as well as low in sugar.

Below you will find some recipes that are traditionally consumed for breakfast and others that are not.

My favourite meals for breakfast are soup and stews that I make at the start of the week.

You may not enjoy eating all of these for breakfast but I highly recommend giving these recipes a try.

Bon appétit.

Asian Veggie Omelette

1 Serving · 20 minutes

Ingredients

• 1+1/2 tsp of Coconut Oil or Avocado Oil
• 1/2 cup of Shittake Mushrooms (sliced)
• 1 cup Bok Choy (sliced into quarters)
• 3 Egg
• 2 +1/4 tsp Tamari
• 2 stalks Green Onion (sliced)

Directions

1. Heat oil in a medium-sized frying pan over medium heat.
2. Saute the bok choy for 2 minutes.
3. Add mushrooms and cook for 2-3 more minutes or until all veggies are soft.
4. Transfer the veggies to a bowl and set aside.
5. In a bowl, whisk together eggs, tamari and green onion.
6. Pour the egg mixture into the same pan over medium heat, and let cook until almost set.
7. Place the mushrooms and bok choy on one half of the omelette and fold the other half over top.
8. Remove from heat and season with sea salt and black pepper to taste.

Notes

Make it Fluffy: Whisk milk or unsweetened almond/coconut milk into your egg mixture.

More Flavour: Whisk sesame oil into your egg mixture.

Mix it Up: Use up whatever vegetables you have on hand. Red onion, bell peppers or baby spinach work well.

Like it Spicy: Serve with hot sauce.

Avocado Sweet Potato Toast with Poached Egg

2 Servings · 15 minutes

Ingredients

• 1 Sweet Potato (large)
• 4 Egg
• 1 Avocado
• Sea Salt & Black Pepper (to
• taste)

Directions

1. Trim the pointy ends off the sweet potato then lay it on its side on a cutting board. Slice it lengthwise into 1/4 inch slices.
2. Pop the sweet potato slices into the toaster and toast twice. You may need to toast a third time depending on your toaster.
   • If you do not have a toaster, set your oven to broil
     and bake on a sheet for 3 – 6 minutes per side, or until golden brown.
3. While the sweet potato toasts, carve the flesh of the avocado out into a bowl.
4. Season with a pinch of sea salt and black pepper and mash with a fork until smooth and creamy.
5. Poach, fry or hardboil the eggs.
6. Spread the mashed avocado over the sweet potato toasts and top with cooked eggs.
7. Season with sea salt, black pepper and/or red pepper flakes.

Notes

Add Greens: Add a layer of baby spinach after you spread on the avocado.

Guacamole Lover: Add lemon juice, lime juice, minced garlic, tomato and/or chopped red onion to your mashed avocado.

Egg-Free: Skip the eggs and top with hemp seeds instead.

Berry Muesli Pudding

2 Servings

Ingredients

• 1/3 cup milk or unsweetened dairy-free milk of choice
• 1 cup plain skyr yogurt
• 1+1/2 cups fresh or frozen berries, plus more for topping
• ¼ cup plain or vanilla protein powder of choice
• 2 tsp honey
• 1 tsp lemon zest or orange zest
• ½ tsp vanilla extract
• ½ tsp cinnamon
• ½ tsp ground ginger
• 6 tbsp chia seeds
• 2/3 cup muesli
• 4 tbsp cacao nibs (optional)

Directions

1. In a blender, place milk, yogurt, strawberries, protein powder, honey, lemon zest or orange zest, vanilla, cinnamon, ginger, and a pinch of salt and blend until smooth.
2. Divide the mixture between 2 cereal bowls and stir 3 tbsp chia seeds into each bowl.
3. Chill bowls overnight to thicken.
4. When ready to serve, top each bowl with an equal amount of muesli, fresh berries and cacao nibs if using.

Blueberry Beet Chia Pudding

4 Servings · 3 hours

Ingredients

• 1 Beet (medium)
• 3 cups Unsweetened Almond Milk
• 1cup Organic Coconut Milk
• 1 cup Blueberries (fresh or frozen)
• 1tsp Ground Cinnamon
• 2 tbsp Maple Syrup (optional)
• 1 cup Chia Seeds
• 1 scoop of protein powder

Directions

1. Place the beets in a small steamer basket and steam for about 10 minutes, or until soft.
2. Add the steamed beets to a blender with the almond milk, coconut milk, blueberries, cinnamon, protein powder and maple syrup. Blend until smooth.
3. Pour the beet mixture into a bowl and whisk in the chia seeds. Let stand for 10 minutes to thicken slightly then divide between jars/containers.
4. Refrigerate for about 3 hours, or until set.
5. Remove chia pudding from fridge.
6. Add desired toppings.

Notes

Save time: Buy pre-cooked beets!

Topping ideas: Fresh berries, sliced kiwi, coconut, pumpkin seeds, hemp seeds, almonds or bee pollen.

Berry Beet Smoothie Bowl

3 Servings · 10 minutes

Ingredients

• 1+1/2 Beet (medium, peeled and diced)/
• 1+1/2 cups Frozen Mango
• 1+1/2 cups Frozen Raspberries
• 1+1/2 tbsp Pitted Dates
• 1+1/2 cups Schisandra Berry Powder (optional)
• 1+1/2 cups Unsweetened Almond Milk

Directions

1. In your blender or food processor, combine the beet, frozen mango, frozen raspberries, dates, Schisandra berry powder and milk.
2. Blend until smooth and thick.
3. Transfer to a bowl and add toppings.

Notes

Topping ideas: Blueberries, raspberries, strawberries, mango, chia seeds, bee pollen, or shredded coconut.

No Schisandra berry powder: Leave it out, or use acai powder instead.

Protein Banana Pancakes

Makes 3 large pancakes

Dry Ingredients	Wet Ingredients
1 cup rolled oats, uncooked 4 tsp baking powder 1/2 tsp ground cinnamon 1/4 cup of plain protein powder 2 tbsp flaxseed meal 1/2 to 1 tsp mushroom powder (optional) 1/2 to 1 tsp matcha powder (optional)	1 ripe banana 2 eggs 1/2 cup egg whites

Directions

1. Mix the dry ingredients together.
2. Mix the wet ingredients together.
3. Fold wet ingredients into the dry ingredients.
4. Heat a skillet over medium heat and melt a little bit of coconut oil/avocado oil/grass-fed butter/ghee.
5. Pour batter onto the hot griddle and cook the pancake until the edges solidify a bit and bubbles appear in the centre.
6. Flip and cook the other side until golden-brown and cooked through.

Roasted Sweet Potato & Brussels Sprouts Salad

2 Servings · 30 minutes

Ingredients

• 1 Sweet Potato (medium. sliced into 1-inch cubes)
• 2 cups Brussels Sprouts (washed and halved)
• 1+1/2 tsp Extra Virgin Olive Oil
• Sea Salt & Black Pepper (to taste)
• 2 tbsp Tahini
• 1+1/2 tsp Maple Syrup
• 2 tbsp Water (warm)
• 1/8 tsp Cayenne Pepper (less if you don’t like it spicy)
• 1/16 tsp Sea Salt
• 1 cup Lentils (cooked, drained and rinsed)
• 4 cups Baby Spinach (chopped)

Directions

1. Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper.
2. Combine the diced sweet potato and brussels sprouts in a bowl.
3. Add olive oil and season with sea salt and black pepper to taste.
4. Toss well then spread across the baking sheet.
5. Bake in the oven for 30 minutes or until vegetables are cooked through and starting to brown.
6. While the vegetables roast, combine the tahini, maple syrup, water, cayenne pepper and sea salt in a jar. Seal with a lid and shake well to mix. Set aside.
7. Remove the roasted vegetables from the oven and place back in the mixing bowl. Add in the lentils. Mix well.
8. Divide spinach between bowls. Top with lentils and roasted vegetable mix. Drizzle with the desired amount of dressing.

Notes

No Brussels Sprouts: Use broccoli instead.

No Lentils: Use your choice of protein. Chickpeas, grilled chicken or ground meat work well.

Mediterranean Bowl

2 Servings · 25 minutes

Ingredients

• 1/2 cup Quinoa (uncooked)
• 3/4 cup Water
• 2 cups Baby Spinach
• 1+1/2 tsp Tahini
• 2 tbsp Extra Virgin Olive Oil
• 1/4 tsp Oregano
• 1/4 tsp Black Pepper
• 1/4 Lemon (juiced)
• 1/2 Tomato (diced)
• 2 tbsp Red Onion (finely diced)
• 1/2 Cucumber (diced)
• 1/4 cup Parsley (finely chopped)
• 1/2 cup Hummus
• 1+1/2 tsp Chili Powder

Directions

1. Combine quinoa and water in a saucepan and place over high heat. Bring to a boil.
2. Once boiling, reduce to a simmer. Cover and let simmer for 12 to 15 minutes or until all water is absorbed.
3. Remove from the heat, fluff with a fork and set aside.
4. Optional Step: Place a frying pan over medium heat and add a splash of oil. Add spinach and saute just until wilted. Remove from heat and set aside.
   • Note: You can skip this step and add the spinach in raw if you prefer.
5. In a jar, combine tahini, olive oil, oregano, black pepper and lemon juice. Shake well to mix and set aside.
6. Divide quinoa between bowls, top with sauteed spinach, tomato, red onion, cucumber and parsley.
7. Top with a large spoonful of hummus and sprinkle the hummus with chilli powder.
8. Drizzle with the desired amount of dressing.

Notes

On-the-Go: Layer all ingredients into a mason jar with the hummus and dressing on the bottom to create a portable mason jar salad.

Turmeric Beef Stew

*Personal favorite *

4 Servings · 55 minutes

Ingredients

• 1 lb Top Sirloin Steak
• 1 tbsp Tapioca Flour
• 1 tsp Sea Salt
• 1/2 tsp Black Pepper
• 1+1/2 tbsp Extra Virgin Olive Oil
• 2 Carrots (medium, chopped)
• 1 Yellow Potato (large, chopped)
• 1 tsp Turmeric (ground)
• 1 tsp Coriander (ground)
• 1tsp Cumin (ground)
• 1 tsp Ginger (ground)
• 2 cups Beef Broth
• 4 stalks Green Onions
• 1/2 cup Cilantro (chopped)

Directions

1. Cut steak into 1-inch cubes. Transfer to a mixing bowl with tapioca flour, salt and pepper. Toss until the steak is well coated.
2. Heat oil in a dutch oven or large pot over medium-high heat. Add the beef and brown it on all sides. Remove the beef from the pot and set aside
   • Adjust the heat as necessary when browning the steak to prevent the bottom of the pot from burning. You may need to do the browning in batches.
3. Add the carrots and potatoes to the pot along with the turmeric, coriander, cumin and ginger. Stir frequently for 2 to 3 minutes.  If the spices start sticking to the bottom of the pot add 2 tbsp of water to help them along. Add the browned beef back to the pan.
4. Add the broth to the pot, being sure to scrape the browned bits off the bottom. Cover with a tight-fitting lid, reduce heat to medium-low and let simmer for 20 minutes.
5. Remove the lid and stir in the green onions and cilantro.
6. Continue to simmer uncovered for 10 minutes. Taste and season with additional salt and pepper if needed.

Notes

Too thick: If the stew thickens too much or if it’s looking a little bit dry, add extra broth or water one tbsp at a time until the desired consistency is reached.

No potatoes: add beets instead.

Wilting greens in the refrigerator: add a handful to your stew.

Lentil Soup

*Personal favorite *

4 servings · 55 minutes

Ingredients

• ¼ cup extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 2 carrots, peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 teaspoons ground cumin
• 1 teaspoon curry powder
• ½ teaspoon dried thyme
• 1 large can (28 ounces) diced tomatoes, lightly drained
• 1 cup brown or green lentils, picked over and rinsed
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon salt, more to taste
• Pinch of red pepper flakes
• Freshly ground black pepper, to taste
• 1 cup chopped fresh collard greens or kale, tough ribs removed
• 1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

Instruction

1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds.
4. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavour.
5. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper.
6. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer.
7. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
8. Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot.
   • Or, use an immersion blender to blend a portion of the soup.
9. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking.
10. Remove the pot from the heat and stir in 1 tablespoon of lemon juice.
11. Taste and season with more salt, pepper and/or lemon juice until the flavours really sing.

Sourced from Cookie and Kate