FAT BURNING BREAKFAST

50 Delicious & Easy To Make Fat Melting Breakfast Recipes

by Nika Karan

(#1 Bestselling Author & Holistic Weight Loss Coach)

COPYRIGHT © 2014 Nika Karan All Rights Reserved

DEDICATION

To my husband Karu, for being my best friend and supporting everything I do. Thank you for your encouragement to pursue my passion for cooking

and for patiently consuming all my culinary experiments - most of the time cold, as I snap 101 pictures in search of the perfect one. I love you!

TABLE OF CONTENTS

INTRODUCTION  

FAT  BURNING  BREAKFAST  PANTRY  STAPLES  

OATS  *  QUINOA  *  CHIA  SEEDS  *  GRANOLA  APPLE  PIE  OATS  STRAWBERRY,  CRANBERRY  &  PEPITAS  OATS  BANANA,  CINNAMON  &  ALMONDS  OATS  CHOCOLATE  &  WALNUTS  OATS  BANANA,  PEANUT  BUTTER  &  RED  QUINOA  PORRIDGE  STRAWBERRY  &  PEAR  QUINOA  HOMEMADE  GRANOLA  CHIA  SEED  PUDDING  &  MANGO  PARFAIT  PEAR  &  GREEK  YOGHURT  GRANOLA  PARFAIT  STRAWBERRY  &  PEACH  YOGHURT  GRANOLA  PARFAIT  BANANA  &  GREEK  YOGHURT  GRANOLA  PARFAIT  BANANA  &  MANGO  CHIA  SEED    YOGHURT  PUDDING  

EGGS  BACON  &  VEGGIES  BAKED  EGG  MUFFINS  BIG  BREAKFAST:  EGGS,  BACON  &  BAKED  VEGGIES  BASIC  SCRAMBLED  EGGS  ON  TOAST  GREEN  PESTO  SCRAMBLED  EGGS  WITH  FETA  CHEESE  &  OVEN  BAKED  MUSHROOMS  MUSHROOM  AND  ONION  OMELET  SMOKED  SALMON  OMELET  PIZZA  WITH  LEMON  YOGHURT  DRESSING  BACON  &  CHEESE  OMELET  WITH  GREENS  SPINACH  &  TURKEY  HAM  OMELET  TOMATO,  SPINACH  &  ONION  OMELET  SUNNY  SIDE  UP  EGG  WITH  ASPARAGUS  &  LIME  AVOCADO  ON  TOAST  HARD  BOILED  EGGS,  SALMON  &  SPINACH  ON  TOAST  WITH  WASABI  DRESSING  HARD  BOILED  EGGS,  LETTUCE  &  HUMMUS  TOAST  SPRING  EGGS,  CUCUMBER  &  SPROUTS  SALAD  CUCUMBER  &  DILL  HARD  BOILED  EGGS  

SMOOTHIES  PINACOLADA  SMOOTHIE  BLUEBERRY,  BANANA  &  COCONUT  SMOOTHIE  BANANA  &  OATS  SMOOTHIE  STRAWBERRY  SMOOTHIE  CHOCOLATE  SMOOTHIE  GREEN  APPLE  &  COCONUT  SMOOTHIE  KIWILICIOUS  SMOOTHIE  AVOCADO  &  WHEATGRASS  SMOOTHIE  

MANGO  &  BERRIES  SMOOTHIE  AVOCHOCONANA  SMOOTHIE  GREEN  ENERGY  SMOOTHIE  

SANDWICHES  *  TOASTS  *  SPREADS  *  VEGGIES  MOZARELLA  &  SPINACH  BAKED  TOMATOES  CUCUMBER  &  CHIVES  COTTAGE  CHEESE  SPREAD  CHICKEN  &  CRANBERRY  SPREAD  CHICKEN  LIVER  PATE  WITH  HIDDEN  VEGGIES  CAPSICUM    &  BASIL  EGG  SPREAD  SMOKED  SALMON  &  CHEESE  TOAST  WITH  GREENS  AVOCADO,  CUCUMBER  &  TOMATO  CHUNKY  SPREAD  BANANA  FRENCH  TOAST  

PANCAKES  *  MUFFINS  RASPBERRY  &  COTTAGE  CHEESE  PANCAKES  BLUEBERRY  &  BANANA  GLUTEN  FREE  PANCAKES  BANANA  MUFFINS  CARROT  &  PINEAPPLE  MUFFINS  CHOCOLATE  &  ORANGE  MUFFINS  

BONUS  RECIPES  

INTRODUCTION  

Welcome to the Fat Burning Breakfast!

I’m so excited that you’ve decided to pickup this book, as what you are about to discover will forever change your relationship with the most important meal of the day - breakfast.

As a holistic weight loss coach I see one common mistake that sabotages my client’s weight loss efforts - skipping or eating the wrong kind of breakfast.

We skip breakfast for various reasons: not feeling hungry in the morning, rushing to work or simply to save up some calories for later.

Whatever your reason may be, know this: you’re not doing yourself or your health any favors, as medical research has consistently proven that skipping breakfast typically results in weight gain.

If you skip breakfast your metabolic rate slows down, your blood sugar drops and your cholesterol might go up. As a result your energy level goes down and you’ll feel extra hungry around lunch. This increases your chances of impulsive snacking, eating extra portions or overeating later during the day.

Eating breakfast kick-starts your metabolism early in the morning and gets you on track towards a healthier diet. It gives you more energy and improves your concentration throughout the day!

‘But I eat breakfast every morning’ you might say ‘And I still can’t lose weight’. If this sounds familiar to you, I bet you are eating the wrong kind of breakfast that causes unwanted weight gain.

In today’s fast paced world we tend to reach for what’s quick, pre-made, and most of the time sweet. Bagels, white bread, pastries, fruit yoghurts, doughnuts, boxed cereals and sugary drinks are the staples of a

typical diet.

Unfortunately, none of these breakfast options provide the nourishment that your body needs and they are certainly not contributing to your slimmer waistline.

My clients ask me all the time - Nika, how do you do it? You have a baby and you look slimmer than before pregnancy? What’s your secret?

Well, my secret is very simple - on top of my daily yoga practice, I eat real, whole, most of the time homemade meals 5-6 times a day, with the most important meal being breakfast. I never skip breakfast, and as a matter of fact it’s probably my favorite and biggest meal of the day.

To ensure my breakfast has fat burning properties, every meal contains healthy source of protein, good fats and complex carbohydrates. I cook with simple whole food, nutrient-dense ingredients like oatmeal, quinoa, eggs, bacon, nuts, seeds, fresh fruits and vegetables.

‘But I don’t have time to cook and eat breakfast in the morning, I’m too busy rushing to work and getting the kids ready for school’ - that’s the typical excuse I hear. Listen, I get it. I totally understand it, because most of the mornings I leave the house at 6am to conduct my private yoga classes. As much as I’d like to be healthy, I also like to sleep and I can’t see myself waking up at 5am to make breakfast.

For my busy weekday mornings I make sure I prepare my breakfast in advance, so I can just take it with me and eat it between classes or coaching sessions. It requires a little bit of planning and prep work, but trust me, it’s worth it and it doesn’t take as much time as you’d think.

With this book I’d like to share with you 50 of my best fat burning breakfast recipes. I cook these all the time, they are so delicious and nourishing and my husband and son love it too.

All recipes are divided into 5 chapters:

1) Oatmeal, Quinoa, Chia Seeds, Granola

2) Eggs

3) Smoothies

4) Sandwiches, Toasts, Spreads, Veggies

5) Pancakes & Muffins

Fat Burning Breakfast includes classics like energy boosting Mushroom Omelet or hearty Apple Pie Oats and more sophisticated new ideas like Mango Chia Seed Pudding Parfait, Pinacolada Smoothie or Smoked Salmon Omelet Pizza With Lemon Yoghurt Dressing.

Whether you are looking for a breakfast idea to prepare ahead of time and eat on a busy weekday, such as Carrot And Pineapple Muffins or Homemade Granola, or a more decadent dish to enjoy during relaxing weekend, such as Raspberry And Cottage Cheese Pancakes or Hard Boiled Eggs, Smoked Salmon And Spinach Toast With Wasabi Dressing, this book has recipes to suit all tastes and budgets.

On top of the easy to follow instructions, every recipe is beautifully illustrated with vivid, full-color photos that I personally took.

I hope this simple recipe book will inspire you to experiment more in the kitchen, and that healthy, fat burning breakfast will soon become your favorite meal of the day.

Happy Breakfast Cooking!

With lots of love,

Nika Karan

FAT BURNING BREAKFAST PANTRY STAPLES

PROTEIN

• Greek yoghurt • Cottage cheese • Milk (full fat) • Almond & coconut milk • Eggs • Seeds (chia, hemp, pumpkin, sunflower, flax) • Good quality protein powder • Chicken liver • Bacon • Salmon • Turkey ham

CARBOHYDRATES

• Steal cut or rolled oats • Quinoa • Sour dough or sprouted bread • Chickpeas • Almond meal • Flour (almond, coconut, buckwheat)

HEALTHY FATS

• Coconut oil • Extra virgin olive oil • Organic butter or ghee • Nuts (Walnuts, Almonds, Hazelnuts) • Raw/natural nut butter (Almond, Peanut)

• Avocado • Olives • Coconut meat & flakes

FRUITS & VEGGIES

All fruits and veggies are suitable for fat burning breakfast recipes.

CONDIMENTS

• Dill • Chives • Basil • Garlic • Lemon • Mint • Low fat mayo • Dried thyme • Dried rosemary • Raw coco powder • Spices (cinnamon, cardamom, nutmeg) • Balsamic vinegar

SWEETENERS

• Dried fruits (raisins, cranberries, dates, apricots) • Pure raw honey • Maple syrup • Molasses sugar • Dark chocolate chips • Stevia

OATS * QUINOA * CHIA SEEDS * GRANOLA      

 

Oats, quinoa, chia seeds and granola are a staple breakfast in my home. They are so easy and quick to prepare and there are endless flavor combinations that you can experiment with.

The rule for making your oats/quinoa a delicious fat burning meal is simple: mix oats/quinoa + healthy fat & protein + spices + fresh fruits + other toppings. Here is the list of sample ingredients that will make your morning meal a heavenly comfort food treat.

SPICES & FLAVORS

• cinnamon • cardamom • nutmeg • vanilla extract/powder • cacao powder

HEALTHY FATS & PROTEIN

• milk (coconut, almond, rice, cow’s) • raw nuts (walnuts, pecans, almonds, cashews, pine nuts, hazelnuts) • nut butters (peanut butter, cashew nut butter, almond butter etc.) • seeds (pumpkin seeds, sunflower seeds, hemp seeds, flax seeds, chia

seeds) FRESH FRUITS (THESE ARE MY PERSONAL FAVORITES)

• banana • apple • pear • mango • berries (strawberries, blueberries, blackberries etc) • peach

SUPERFOODS & OTHER TOPPINGS

• raw cacao nibs • dried fruits (raisins, cranberries, gooji berries, apricots, dates) – make

sure to keep it to minimum as they very often contain added sugar – read the labels

• dark chocolate chips • dried or fresh coconut flakes • healthy sweetener: raw honey, maple syrup or stevia – only if the

fruits you choose are not sweet enough

To save the time, you can cook your grains (oats, quinoa) in advance and store it in the fridge for few days. Rinse your grains before cooking for less sticky texture. To heat it up you can simply add a dash of milk or water and boil it for 1-2 minutes. You can also eat your grains cold with yoghurt and fresh fruits.

CHIA SEED PUDDING is so easy to make. Simply mix your chia seeds with water or milk, stir again after 15 minutes and store overnight in the fridge in the airtight container/glass jar. The basic ratio of liquid to seeds is 3 tablespoons of chia seeds to 1 glass of liquid. Chia seed pudding works great with vanilla, coco powder or cinnamon and variety of fresh fruits.

GRANOLA is my all time favorite breakfast option. You can make a big batch and store it in the airtight glass container for weeks. In the recipe section below I’ll share with you my homemade granola recipe and few yummy ideas for granola/fruits/yoghurt parfaits.

APPLE PIE OATS

Ingredients:

• 1/3 cup rolled or steal cut oats • 1/3 cup coconut or almond milk • 1/3 cup water • 1 apple grated • 1/2 tsp cinnamon • 1 tbsp raisins • 1 tbsp ground flax seed

Method:

Boil the oats with milk, water, cinnamon & raisins for about 10-15 min (till they reach desired texture). Top the cooked oats with grated apple and ground flax seeds. If you want it sweeter you can add some maple syrup, stevia or raw honey.

STRAWBERRY, CRANBERRY & PEPITAS OATS

Ingredients:

• 1/3 cup rolled or steal cut oats • 1/3 cup almond or coconut milk • 1/3 cup water • 1/2 cup mashed strawberries • 1 tbsp dried cranberries • 1 tbsp raw pepitas (pumpkin seeds) • 1 tbsp ground flax seed (optional)

Method: Boil the oats with milk and water for about 10-15 min (till they reach desired texture). Top the cooked oats with mashed strawberries, ground flax seed, dried cranberries and pepitas. If you want it sweeter you can add some maple syrup, stevia or raw honey.

BANANA, CINNAMON & ALMONDS OATS

Ingredients:

• 1/3 cup rolled or steal cut oats • 1/3 cup almond/coconut milk • 1/3 cup water • 1/2 tsp cinnamon • 1/3 tsp vanilla powder/extract • 1 banana • 6-8 raw almonds

Method: Boil the oats with milk, water, cinnamon & vanilla extract for about 10-15 min (till they reach desired texture). Top the cooked oats with chopped banana and almonds. If you want it sweeter you can add some maple syrup, stevia or raw honey.

CHOCOLATE & WALNUTS OATS

Ingredients:

• 1/3 cup rolled or steal cut oats • 1/2 cup water • 1 tbsp dark chocolate chips (or ½ tsp cocoa powder + 1 tsp healthy

sweetener) • 1 tbsp peanut/cashew/almond butter • 6-8 walnuts

Method: Boil the oats with water for about 10-15 min. Add the nut butter and chocolate chips and boil till the chocolate and butter melts. Top the oats with walnuts.

BANANA & BERRIES OVERNIGHT OATS

Ingredients:

• 1/3 cup rolled or steal cut oats (rinsed) • 1/2 cup coconut milk • 1 tbsp chia seeds (optional) • 1 banana • 1/3 cup mixed berries

Method: Rinse the oats with cold water, mix with coconut milk & chia seeds and store overnight in the fridge in airtight container. In the morning your oats are ready, just mix in fresh berries and banana and enjoy! You can add a bit of water if oats are too thick and a chosen sweetener (honey, stevia or maple syrup) if it’s not sweet enough.

MANGO & BLUEBERRY QUINOA

Ingredients:

• 1/2 cup boiled quinoa • 1/3 cup blueberries • 1/2 mango • 1 tbsp dried coconut • 2 tbsp Greek yoghurt (or more if you prefer it creamier)

Method: Chop the fruits into small pieces and mix all ingredients.

 

BANANA, PEANUT BUTTER & RED QUINOA PORRIDGE

Ingredients:

• 1/2 cup boiled quinoa • 1/3 cup coconut milk • 1 tbsp peanut butter (you can use cashew or almond butter instead) • 1 tsp raisins • 1/2 banana • 1 tbsp raw hazelnuts

Method: Boil the coconut milk with peanut butter and raisins. Add in boiled quinoa and mashed banana. Stir well and top it with hazelnuts.

STRAWBERRY & PEAR QUINOA

Ingredients:

• 1/2 cup boiled quinoa • 1/3 cup coconut milk • 1/2 pear • 1/3 cup strawberries • 1 tsp ground flax seeds • 1 tsp sunflower seeds

Method: Heat up the coconut milk and add in boiled quinoa. Stir well and top it with hazelnuts chopped fruits, flax & sunflower seeds.

HOMEMADE GRANOLA

Ingredients:

• 3 cups steal cut or rolled oats • 1 cup chopped nuts (almonds, walnuts, hazelnuts etc) • 1/2 cup seeds (sunflower, pumpkin etc) • 1/2 cup coconut oil • 1/4 cup sweetener (honey, maple syrup) • 1 tsp cinnamon • 1/3 cup dried coconut • 1/4 cup raisins • 3 tbsp ground flax seeds

Method: Mix all ingredients (except of raisins, flax seeds and dried coconut) and in a large bowl. Spread it evenly on a baking tray lined with baking paper. Bake till golden brown in 180°C for 25-35min stirring every 15 min. Let granola cool completely in the baking tray, mix in raisins, flax seeds and dried coconut flakes and store in the airtight container.

CHIA SEED PUDDING & MANGO PARFAIT

Ingredients:

• 1/3 cup homemade granola • 1/3 cup basic chia pudding (coconut milk mixed with chia seeds) • 1/3 cup chopped mango • 1 tsp cacao nibs (optional) • 1 tsp hemp seeds (optional

Method: Layer granola, chia pudding and mango in a jar. Top it with cacao nibs & hemp seeds. You can use any other seeds as a topping.

PEAR & GREEK YOGHURT GRANOLA PARFAIT

Ingredients:

• 1/3 cup homemade granola • 1/3 cup Greek yoghurt • 1/3 cup pear chopped • 1 tsp natural cherry/strawberry jam (low sugar) • 1 tsp cacao nibs (optional) • 1 tsp hemp seeds (optional)

Method:

Layer granola, Greek yoghurt, jam and pear in a jar. Top it with cacao nibs and hemp seeds.

STRAWBERRY & PEACH YOGHURT GRANOLA PARFAIT

Ingredients:

• 1/3 cup homemade granola • 1/3 cup Greek yoghurt • 1/3 cup strawberry and peach puree (blend 2 peaches with ½ cup

strawberries)

Method: Layer granola, Greek yoghurt and strawberry mango puree in a jar.

BANANA & GREEK YOGHURT GRANOLA PARFAIT

Ingredients:

• 1/3 cup homemade granola • 1/3 cup Greek yoghurt • 1/3 cup chopped banana

Method: Layer granola, Greek yoghurt and banana in a jar.

BANANA & MANGO CHIA SEED YOGHURT PUDDING

Ingredients:

• 1 mango • 2 ripe bananas • 2 tbsp chia seeds • 2 cups Greek/natural yoghurt

Method:

Blend the fruits with yoghurt. Mix in chia seeds and store in the airtight container in the fridge. Stir after 15 minutes. Your chia seed yoghurt pudding should be ready in about 30-45min. You can eat it alone or with granola or oats. Note that this is more than one portion, and it can be stored for 2-3 days in the fridge.

EGGS

Eggs are one of the cheapest, healthiest and most nutrient dense sources of good quality protein. They are very filling, which helps with reduced calorie intake with your subsequent meals. That makes it a perfect breakfast food when you are trying to lose weight.

According to recent studies and contrary to popular belief, eating eggs (especially egg yolks) will not increase your bad cholesterol levels. In fact our bodies need cholesterol for proper functioning and eggs are actually proven to increase the “good cholesterol” levels.

Eggs are so easy to prepare and so versatile, you can mix it with any veggies, spices or meat and have a satisfying, healthy & delicious breakfast ready within minutes.

In this chapter I’m going to share with you my favorite egg breakfast recipes including scrambled eggs, omelets, egg muffins and delicious egg salads.

For a complete fat burning breakfast serve any of the egg breakfast options with ½ cup of fresh low glycemic fruits like berries, cherries, grapefruits, apples, pears or prunes.

BACON & VEGGIES BAKED EGG MUFFINS

Ingredients: (makes 6 muffins)

• 4 eggs • 12 slices beef/pork bacon • 1/2 cup broccoli finely chopped • 1/2 cup mushrooms finely chopped • 1 small onion finely chopped • 1 tbsp coconut oil • salt & pepper to taste

Method: Preheat the oven to 180°C. In a medium skillet cook the broccoli, mushrooms and onion with coconut oil for about 2 minutes. Whisk the eggs in a mixing bowl. Grease 6 muffin tins with coconut/olive oil. Line the muffin tins with 2 slices of bacon each. Distribute the veggies evenly between cups and pour the eggs on top. Bake for 20 minutes or until muffins are firm in the center. Serve warm. These muffins store very well in the fridge for 2-3 days.

BIG BREAKFAST: EGGS, BACON & BAKED VEGGIES

Ingredients:

• 1-2 eggs • 2 tbsp coconut oil • 2-3 slices beef/pork bacon • 1/3 cup cherry tomatoes • 1/3 cup chopped zucchini • 1/2 tsp dried thyme • 1/2 tsp dried rosemary • salt and pepper to taste

Method: Heat up the oven to 180°C. Spread cherry tomatoes and zucchini on a baking tray lined with baking paper. Drizzle the veggies with 1 tbsp coconut oil and sprinkle dried thyme and rosemary on top. Bake for about 15 minutes, till the skin on cherry tomatoes starts breaking. Heat up 1 tbsp coconut oil and cook your sunny side up egg. Remove from the pan and cook the bacon. Plate up eggs, bacon and veggies. Enjoy.

BASIC SCRAMBLED EGGS ON TOAST

Ingredients:

• 2 eggs • 1 tsp coconut oil • 1 sprouted bread or sour dough bread toast • few lettuce leaves washed • salt and pepper to taste

Method: Heat up the coconut oil in the pan. Crack and whisk the eggs, pour it in the pan. Move it around with a spatula until it’s cooked. Enjoy with a toast and lettuce leaves!

GREEN PESTO SCRAMBLED EGGS WITH FETA CHEESE & OVEN BAKED MUSHROOMS

Ingredients:

• 2 eggs • 2 tbsp coconut oil • 1 tbsp green pesto • 1 tbsp feta cheese cubed • 1/2 cup mushrooms chopped • 1/2 tsp dried thyme • salt and pepper to taste

Method: Preheat the oven to 180°C. Line the baking tray with paper and spread the mushrooms evenly. Drizzle with 1 tbsp coconut oil, dried thyme, salt and pepper. Bake it for 10 minutes or till mushrooms are soft. In a bowl whisk the eggs with green pesto and salt. Heat up 1 tbsp coconut oil in the skillet and cook the eggs. Top cooked eggs with feta cheese and serve with baked mushrooms.    

MUSHROOM AND ONION OMELET

Ingredients:

• 2 eggs • 1/2 small onion • 1/3 cup chopped mushrooms • 1 tbsp coconut oil • salt and pepper to taste

Method: Crack the eggs into a mixing bowl with a pinch of salt and pepper. Beat well with a fork. Heat up the coconut oil in the pan, add chopped onion and mushrooms and fry till they are nice and soft. Pour the egg mixture on top of the veggies, when the omelet begins to cook use the spatula to ease around the edges then fold it over in half. Cook till golden brown, turn off the heat and slide the omelet on the plate. Eat alone or with a sprouted/sour dough bread toast. You can use the same ingredients to make mushroom scrambled eggs instead of the omelet.

SMOKED SALMON OMELET PIZZA WITH LEMON YOGHURT DRESSING

Ingredients:

• 2 eggs • 1 ½ tbsp chopped dill • 1 ½ tbsp chopped chives • 1 tbsp coconut oil • 2 tbsp Greek yoghurt • 1 tbsp lemon/lime juice • 3-4 smoked salmon strips • salt and pepper to taste

Method: Mix the yoghurt and lemon juice. Whisk the eggs and stir in 1 tbsp dill and 1 tbsp chives. Heat up the oil in the pan. Pour the eggs into the pan and cook until the base is set and golden brown. Flip over and cook for another 1-2 minutes. Cut the omelet into pizza shaped wedges and top with the smoked salmon and yoghurt dressing. Garnish with remaining herbs.

BACON & CHEESE OMELET WITH GREENS

Ingredients:

• 2 eggs • 1 tbsp coconut oil • 2-3 slices of beef/pork bacon cut into small pieces • 1 tbsp grated mozzarella cheese • ½ small onion • 1 cup lettuce • 1/3 cup cherry tomatoes • 1 tsp balsamic vinegar

Method: Heat up the coconut oil in the pan. Add chopped onion and bacon and cook for 2-3 minutes. Pour the whisked egg mixture on top of the bacon. When the omelet begins to cook use the spatula to ease around the edges, sprinkle with grated cheese and fold it over in half. Cook till golden brown. Serve with lettuce and cherry tomatoes drizzled with balsamic vinegar.    

SPINACH & TURKEY HAM OMELET

Ingredients:

• 2 eggs • 1/2 cup fresh spinach or 4 cubes frozen spinach • 1/2 small onion • 2-3 slices turkey ham • 1 tbsp coconut oil of organic butter • salt and pepper to taste

Method: Crack the eggs into a mixing bowl with a pinch of salt and pepper. Beat well with a fork. Heat up the coconut oil in the pan. Add chopped onion and ham and cook for 1-2 minutes. Add spinach and cook till it wilts, then pour egg mixture on top. When the omelet begins to cook use the spatula to ease around the edges then fold it over in half. Cook till golden brown, turn off the heat and slide the omelet on the plate. Serve with sour dough or sprouted toast (optional).

TOMATO, SPINACH & ONION OMELET

Ingredients:

• 2 eggs • 1 tbsp coconut oil • 1/2 cup spinach • 1/2 small onion • 1/2 medium tomato • salt and pepper to taste

Method:

Heat up the coconut oil in the pan, add chopped onion and tomato and cook for 1 minute. Add spinach and cook till spinach wilts. Pour the egg mixture on top of the veggies, season with salt and pepper. When the omelet begins to cook use the spatula to ease around the edges then fold it over in half. Cook till golden brown, turn off the heat and slide the omelet on the plate.

   

SUNNY SIDE UP EGG WITH ASPARAGUS & LIME AVOCADO ON TOAST

Ingredients:

• 1-2 eggs • 1 tbsp coconut oil • 3-4 stalks asparagus • 1/2 avocado • 1 tbsp lemon/lime juice • 1 tbsp finely chopped onion • 2-3 lettuce leaves • salt and pepper to taste.

Method:

In a pan bring the water to boil, add asparagus and let it boil for few minutes, until soft. While boiling the asparagus make your avocado paste, by mashing the avocado with lemon or lime juice, chopped onion and a pinch of salt and pepper. Toast the bread and cook your sunny side up egg with 1 tbsp coconut oil. Assemble your toast.

HARD BOILED EGGS, SALMON & SPINACH ON TOAST WITH WASABI DRESSING

Ingredients:

• 1 hard boiled egg • 2 slices smoked salmon • 1 piece sour dough or sprouted bread • 1/2 avocado • 1 tsp lemon/lime juice • 1/2 cup spinach • 1 clove garlic finely chopped • 1 tsp coconut oil • 1 tsp light mayo mixed with 1/3 tsp wasabi powder

Method:

Sauté the spinach with coconut oil, garlic and a pinch of salt. Mash avocado with lime juice, add salt and pepper to taste. Toast the bread and assemble your toast. Top the eggs with wasabi mayo dressing.

HARD BOILED EGGS, LETTUCE & HUMMUS TOAST

Ingredients:

• 1 hard boiled egg • 1 piece of sour dough or sprouted bread • 2 tbsp homemade hummus (blend 1 can of chickpeas with 1 clove

garlic, juice of 1/2 lemon, pinch of salt, pinch of chili flakes and 2 tbsp tahini)

• few lettuce leaves • 1 tsp sunflower seeds

Method:

Toast the bread. Spread the hummus on toast. Add lettuce leaves and top it with sliced hard boiled eggs and sunflower seeds.

SPRING EGGS, CUCUMBER & SPROUTS SALAD

Ingredients:

• 5 hard boiled eggs • 1/2 cup peeled and chopped cucumber • 1/2 cup fresh bean sprouts • 1/3 cup small pickled onions • 1/3 cup sweet corn (optional) • 1 tsp low fat mayo • 1 tbsp Greek yoghurt • salt and pepper to taste

Method:

Combine all ingredients in a large bowl. Cool in a fridge before serving.

CUCUMBER & DILL HARD BOILED EGGS

Ingredients:

• 2 hard boiled eggs • 1 tbsp chopped dill • 2 tbsp peeled and chopped cucumber • 1 tsp Greek yoghurt • 1 tsp Dijon mustard • handful of fresh alpha alpha sprouts • salt and pepper to taste

Method:

Cut the eggs in half and scoop out the egg yolks. Mash the yolks with remaining ingredients. Scoop the paste back on the egg whites. This is a great breakfast or snack option, and it can be made in advance and stored in the airtight container in the fridge.

SMOOTHIES  

       

Smoothies are a new healthy fast food gems - they take 5 minutes to make and they are super easy to take on to go. They boost your energy and are packed with antioxidants and nutrients.

Here are the 3 simple tips for making your smoothie a fat burning star of busy mornings:

1) INCLUDE HEALTHY PROTEIN & FAT

Adding protein and healthy fats will make it a more complete meal and will increase your energy levels during the day. Great sources of protein and fat include milk, nut milk, yoghurt, nut butters, coconut meat or good quality protein powder.

2) DON’T SKIMP OF FIBER

Adding fiber to your smoothie will help to fill you up and prevent hunger, so you’ll eat less later in the day. Great fiber-rich foods include berries, spinach, kale, avocado, kiwi, pear, apples, chia seeds or flax meal.

3) DON’T OVERDO IT WITH FRUITS

While a fruit only smoothie can be a great idea to eat instead of a bowl of ice cream or a sugary doughnut, you have to remember that fruits are high in sugar and quite caloric. Use fruit as a sweetener, not a main ingredient of the smoothie.  

PINACOLADA SMOOTHIE

Ingredients:

• 1/2 cup fresh pineapple • 1/2 cup spinach or romaine • 1 cup coconut water • 1/3 cup coconut meat • 1 tbsp chia or hemp seeds

Method: Blend all ingredients and enjoy!

BLUEBERRY, BANANA & COCONUT SMOOTHIE

Ingredients:

• 1/2 cup Greek yoghurt • 1/3 cup fresh coconut meat • 1/3 cup blueberries • 1 banana • 1/2 cup lettuce • 1 tbsp chia or hemp seeds

Method: Blend all ingredients and enjoy!

BANANA & OATS SMOOTHIE

Ingredients:

• 1/2 cup almond/rice/coconut milk • 1/2 cup lettuce leaves • 1 banana • 1 tbsp oats • 1 scoop vanilla protein powder (optional) • 1/3 cup water (if the smoothie is too thick)

Method: Blend all ingredients and enjoy!

STRAWBERRY SMOOTHIE

Ingredients:

• 1/2 cup strawberries • 1/2 banana • 1/3 cup Greek yoghurt • 1/2 cup almond milk • 1 scoop vanilla or strawberry protein powder (optional) • 1 tbsp chia or hemp seeds

Method: Blend all ingredients and enjoy!

CHOCOLATE SMOOTHIE

Ingredients:

• 1/2 cup almond/coconut milk • 1 banana • 1 tbsp oats • 1 tbsp almond or peanut butter • 1 tbsp raw cacao powder • 1 tsp maca powder (optional) • 1/2 tsp cinnamon • stevia or honey to taste (optional)

Method: Blend all ingredients and enjoy!

GREEN APPLE & COCONUT SMOOTHIE

Ingredients:

• 1 green apple • 1/2 cucumber • 1/2 cup lettuce • 1/2 cup coconut water • 2 tbsp fresh coconut meat • 1tbsp chia seeds

Method: Blend all ingredients and enjoy!

KIWILICIOUS SMOOTHIE

Ingredients:

• 1 kiwi • 1 pear • 1/2 ripe avocado • 1/2 cup spinach • 1/2 cup almond/rice/coconut • 1/2 tsp ground flax seeds • 1/3 cup ice cubes or water • 1 scoop vanilla protein powder (optional)

Method: Blend all ingredients and enjoy!

AVOCADO & WHEATGRASS SMOOTHIE

Ingredients:

• 1/2 avocado • 1 banana • 1/2 cup romaine lettuce • 1/2 cup almond/coconut milk • 1 scoop vanilla protein powder or 1 tbsp chia/hemp seeds • 1 tsp wheatgrass powder (optional)

Method: Blend all ingredients and enjoy!

MANGO & BERRIES SMOOTHIE

Ingredients:

• 1/3 cup mango • 1/3 cup blueberries • 1/3 cup spinach • 1/2 cup almond/coconut milk • 1 tbsp chia or hemp seeds • water if it’s too thick

Method: Blend all ingredients and enjoy!

AVOCHOCONANA SMOOTHIE

Ingredients:

• 1/2 cup almond/coconut milk • 1 banana • 1/2 avocado • 1/2 cup lettuce • 1 scoop chocolate protein powder • 1tbsp oats

Method: Blend all ingredients and enjoy!

GREEN ENERGY SMOOTHIE

Ingredients:

• 1/2 avocado • 1 banana • 1/2 cup lettuce • 1/2 peeled cucumber • ½ cup coconut water • stevia or honey to taste • 1 tbsp chia seeds

Method: Blend all ingredients and enjoy!

SANDWICHES * TOASTS * SPREADS * VEGGIES

MOZARELLA & SPINACH BAKED TOMATOES

Ingredients (2 SERVES)

• 2 big ripe tomatoes • 1/2 cup spinach • 1/3 cup grated mozzarella cheese • 1 tsp Italian dried herbs mix (thyme, oregano, basil, rosemary) • 1 small clove finely chopped garlic • 1 tbsp sunflower seeds • salt and pepper to taste • 1 tbsp olive oil

Method: Preheat the oven to 180°C. Cut out the tops of tomatoes and scoop out the flesh. Stuff it with spinach and garlic, season with salt and pepper. Top it with mozzarella cheese and Italian herbs. Cover with the tomato tops, so it cooks faster and all the juices stay inside. Drizzle with olive oil and bake in the oven until tomato skins start cracking and the cheese is melted. When baked, sprinkle with sunflower seeds. Serve hot.  

CUCUMBER & CHIVES COTTAGE CHEESE SPREAD

Ingredients: (For few serves)

• 1 cup cottage cheese • 1 tbsp Greek yoghurt • 1/2 peeled and chopped medium cucumber • 1 tbsp chopped chives • salt and pepper to taste

Method:

Mix all ingredients in a bowl. Store in the airtight container in the fridge. Serve with sour dough or sprouted bread toast.

 

CHICKEN & CRANBERRY SPREAD

Ingredients:

• 1 cup boiled and shredded chicken breast • 1/3 cup dried cranberries • 1/2 cup finely chopped celery • 1 tsp low fat mayo • 1 tbsp greek yoghurt • 1/2 tsp chili flakes • salt to taste

Method:

Mix all ingredients in a bowl. Store in the airtight container in the fridge. Serve with sour dough or sprouted bread toast.  

CHICKEN LIVER PATE WITH HIDDEN VEGGIES

Ingredients:

• 1/2 kg organic chicken liver • 2 onions chopped • 1 cup grated button mushrooms • 3 cloves garlic finely chopped • 1 cup grated carrots • 2 tbsp coconut oil • 1 tbsp dried marjoram • 1 tsp sea salt • 1/2 tsp pepper

Method: Heat up 1 tbsp of coconut oil in the pan. Cook onions and garlic till soft, add chicken liver, salt pepper and marjoram and cook for about 10 minutes or till it’s cooked through. Take out the pan from the stove and set aside cooked liver in the food processor/blender. On the same pan heat up tbsp. coconut oil and cook carrots and mushrooms till soft. When cooked add it to food processor/blender and blend everything into a smooth pate. Let it cool down in the fridge in the airtight glass container. Serve with sour dough or sprouted bread and pickled cucumbers or slices tomatoes.  

CAPSICUM & BASIL EGG SPREAD

Ingredients: (For few portions)

• 6 hard boiled eggs chopped • 1/3 cup chopped capsicum • 2-3 tbsp finely chopped basil • 1 tbsp finely chopped chives • 1 tsp low fat mayo • 1 tbsp Greek yoghurt • salt and pepper to taste

Method:

Combine all ingredients. Serve on sour dough or sprouted bread toast. This paste works very well in sandwiches prepared in advance, you can store it in the fridge for 1-2 days and eat for breakfast or lunch.  

SMOKED SALMON & CHEESE TOAST WITH GREENS

Ingredients:

• 2 pieces sprouted or sour dough bread • 2 slices turkey ham • 1 slice gouda cheese • 1 tbsp sliced onions • 1 cup lettuce leaves • 1 tbsp olives • 1 tbsp feta cheese cubes • 1 tbsp sunflower seeds • 4-5 cherry tomatoes halved • 1 tbsp coconut oil + 1 tsp lemon juice + 1 tsp honey (for salad

dressing)

Method: Assemble your toast using bread, ham, cheese and onions. Toast it till golden brown. Combine all salad ingredients in a bowl, add dressing and toss it all together. Serve your toast with green salad.

 

AVOCADO, CUCUMBER & TOMATO CHUNKY SPREAD

Ingredients:

• 1 chopped avocado • 1/3 cup chopped tomatoes • 1/3 cup chopped cucumbers • 1/2 medium onion finely chopped • 1 tbsp lemon/lime juice • 2 tbsp extra virgin olive oil • salt and pepper to taste

Method:

Combine all veggies in one bowl. In another bowl whisk lemon juice, olive oil, salt and pepper. Combine veggies with dressing. Serve on a sour dough or sprouted bread toast.

 

BANANA FRENCH TOAST

Ingredients:

• 2 slices sour dough or sprouted bread • 1 egg • 1 ripe banana • 1/3 blueberries • 1 tbsp coconut oil • 1/2 tsp cinnamon • 1 tsp honey/maple syrup

Method:

In a bowl whisk 1 egg with 1/2 mashed banana and cinnamon. Heat up the coconut oil in the pan. Turn the heat to medium low. Dip the bread in the egg and banana mixture. Coat the bread on both sides. Place each slice onto the pan. Cook the toast until golden on both sides. Put the toast on the plate and serve it with maple syrup or honey, ½ sliced banana and1/3 cup blueberries.  

PANCAKES * MUFFINS    

   

 

RASPBERRY & COTTAGE CHEESE PANCAKES

Ingredients:

• 1 cup whole milk • 2/3 cups rice/coconut flour • 2 eggs • pinch of salt • 1 tsp brown sugar • coconut oil for cooking • 1 cup cottage cheese • 1 cup raspberries + 2 tbsp honey for the topping

Method: In a large bowl combine eggs, milk, salt, sugar and flour. Whisk till smooth. Heat up the skillet and lightly grease it with coconut oil. Add 1/3 cup batter and swirl to cover the bottom of skillet. Cook until golden brown, then flip it. Cook 1 more minute. Slide the pancake on the plate and repeat with remaining batter. Place 2 tbsp cottage cheese in the middle of the pancake and roll it. Top it with raspberry sauce (boil raspberries with honey till soft).

BLUEBERRY & BANANA GLUTEN FREE PANCAKES

Ingredients:

• 1 cup coconut/almond milk • 2 eggs • 2 tbsp Greek yoghurt • 1 mashed banana • 1/2 cup buckwheat flour • 1/2 cup almond meal • 1 tsp baking soda • pinch of salt • half cup frozen blueberries • coconut oil for cooking

Method: In a bowl combine all wet ingredients, add dry ingredients and mix well. Add the blueberries. Heat up 1 tsp coconut oil in a large skillet. Pour 1/4 cupfuls of batter onto the skillet, and cook until bubbles appear on the surface. Flip with a spatula, and cook until browned on the other side. Serve with maple syrup or honey and fresh fruits.

BANANA MUFFINS

Ingredients:

• 1 cup almond/coconut flour • 1 cup almond meal • 1tsp baking powder • 1/2 tsp salt • 2 tbsp molasses sugar • 1 tsp cinnamon • 1/2 tsp nutmeg • 1/2 cup coconut oil • 2 eggs • 2 big ripe mashed bananas • 1 tsp vanilla extract • 1 tbsp dark chocolate chips • 2 tbsp chopped walnuts

Method: Preheat the oven to 180°C. In a large bowl whisk the eggs, coconut oil, bananas and vanilla extract. In a separate bowl combine all dry ingredients. Slowly sift in the dry ingredients, stir until well combined. Gently fold in the walnuts and chocolate chips. Scoop ¼ cup of batter into each lined muffin cup and bake for 25-30 minutes (or until baked through).

CARROT & PINEAPPLE MUFFINS

Ingredients:

• 250g coconut/almond flour • 3 tbsp molases sugar • 1 tsp baking powder • 1 tsp baking soda • pinch of salt • 1 tsp cinnamon • ½ tsp nutmeg • 4 eggs • 1 cup coconut oil • 3 grated carrots • 1/3 cup chopped pineapple • ½ cup chopped walnuts

Method: Preheat the oven to 180°C. In a large bowl whisk the eggs, coconut oil and sugar. In a separate bowl combine all dry ingredients. Slowly sift in the dry ingredients, stir until well combined. Gently fold in the carrots, pineapple and walnuts. Scoop ¼ cup of batter into each lined muffin cup and bake for 25-30 minutes (or until baked through).

CHOCOLATE & ORANGE MUFFINS

Ingredients:

• 3/4 cup semolina • 3/4 cup coconut/almond flour • 1/2 cup almond meal • 1 teaspoon baking powder • 1/4 teaspoon salt • 4 tbsp molases sugar • 1 stick unsalted butter (room temperature) • juice and zest of 1 orange • 3 eggs • 1 teaspoon pure vanilla extract • 1/2 cup Greek yogurt • 1 tbsp cocoa powder

Method:

Preheat the oven to 180°C. In a large bowl beat the butter and sugar. Add eggs, one at a time, beating well after every egg. Add vanilla extract, orange juice and orange zest and beat again. In a separate bowl mix the flour,

semolina, almond meal, baking powder and salt. Alternately beat in the flour mixture and yoghurt.

Scoop ¼ cup of batter into each lined muffin cup, leaving 1/2 cup of batter to mix with a cocoa powder. Scoop 1 tsp of chocolate batter on top of every muffin. Bake for 25-30 minutes (or until baked through). For extra flavor you can squeeze 1 tsp of fresh orange juice on every muffin after they are baked and cooled.

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