Breakfast Inspiration

Avocado and Eggs

  • 1 Avocado (ripe soft to touch)
  • 2 slices of Wholemeal Sourdough or Rye bread.
  • 4 Free range or Organic Eggs
  • Chili flakes, (if required)
  • 4 cherry tomatoes
  • Juice of 1/2 lime

Method
1. Boil saucepan of water and add teaspoon of Apple Cider Vinegar.
2. In a bowl mash the avocado with finely chopped tomatoes, lime juice and add chilli flakes.
3. Add eggs to boiling water. Remove from heat and cover for 3 minuted (depending on how you like your eggs).
4. Remove eggs from water and pat dry with kitchen paper.
5. Spread avocado on toasted bread and place 2 eggs on top of each slice. Season with pepper and extra child flakes (if you like spicy).
6. Serve with mixed leaves.

 

 


Egg Muffins

Ingredients

·      7 eggs

·      ½ Sweet Red Pepper, 5 or 6 cherry tomatoes, ½ courgette, 6 mushrooms

·      Handful of spinach

·      olive oil

·      Salt and Pepper

Method

1.     Preheat oven to 180 degrees.

2.     Chop vegetables finely and stir fry vegetables (except spinach) for few minutes in hot pan with olive oil.

4.     Whisk eggs in bowl and add vegetable mix and spinach.

5.     Grease muffin tray with olive oil.

7.     Add Salt and Pepper.

8.      Pour egg and vegetable mixture into muffin tray.

9.     Bake in oven for 20 mins or until cooked through.


Overnight Oats

Ingredients

  • 250ml unsweetened almond milk        
  • 1.5 tbsp. mixed seeds (chia, pumpkin, flaxseed, sesame, sunflower)
  • 2-3 tbsp oats
  • A handful of berries (strawberries, raspberries,  blueberries)

Method

1.     In a blender or Nutri Bullet blend the almond milk and the berries.

2.     Stir in the oats and seeds a

3.     Place in the fridge overnight.

Note: If you like your overnight oats stodgy only use 150ml almond milk or just add an extra tbsp of chia seeds!


Breakfast Smoothie

Ingredients

  • 1 tbsp Oats
  • 1/2 banana
  • 1 tsp chia seeds
  • handful berries (raspberries, blackberries, blueberries)
  • 1 tbsp almond butter
  • handful of organic spinach leaves
  • 50ml milk (oat, soya, almond) or 1 tbsp greek yoghurt.

Method

  1. Place all ingredients in blender and mix until smooth,
  2. Add more milk if required

Bacon and Vegetable Omelette 

Ingredients

  • 2 eggs whisked
  • 1 bacon rasher
  • 3 cherry tomatoes
  • 1 scallion
  • handful of spinach

Method

  1. Heat olive oil in pan
  2. Chop bacon and cook.
  3. Chop tomato and scallion and add to eggs. Season with salt and pepper.
  4. Remove bacon from pan and add to egg mixture.
  5. Add egg and bacon mixture to pan.. Cover with lid.
  6. After 2-3 minutes turn omelette or place in oven to brown. Add spinach leaves.
  7. Serve with mixed leaves and avocado.

Poached Eggs, Asparagus and Bacon.

© Dun Laoghaire Nutrition Alliance 2020