recipebreakfast

Food

Recipe: Apple Cinnamon Mug Cake

Makes 1 serve
Carbs 31g / Fat 10g /Protein 10g / Calories 337


Ingredients

  • 1tbsp coconut flour
  • 1tbsp almond flour
  • 2g natvia
  • 1/2tsp cinnamon
  • 1.5tbsp almond milk
  • 1 egg
  • 1 green apple

Method

1. Combine all the dry ingredients in a mug, stir
2. Add in almond milk and an egg, stir again
3. Use a hand-held grater to grate a green apple (obviously exclude the core haha)
4. Add the grated apple into the mug and stir
5. Microwave for 1-1.5 mins (this will change depending on the wattage of your microwave). Watch during the process to make sure it doesn’t overflow.
6. Serve with cinnamon!

Food

Recipe: Meal Prep Baked Brekky

Makes 2 Servings
Carbs 22g /Fat 28g / Protein 16g / Calories 414


Ingredients

  • 4 small potatoes
  • 1 tsp avocado oil
  • Cayenne pepper
  • 3 eggs
  • 300g steamed spinach
  • 1 avocado
  • 2tbsp tomato chutney (1 each)

Method

1. Preheat oven to 210C (410F)
2. Dice up 4 potatoes (if making enough for two people)
3. Lightly cover potato with avocado oil and cayenne pepper and place on a baking tray
4. Cook for 15-20 mins, until cooked through
5. While the potatoes are cooking boil 3 eggs on your stovetop
6. After eggs have boiled allow them to cool
7. Place a steamer on top of the still hot water from the eggs and steam your baby spinach leaves
8. Once the eggs are cool remove the shells and cut the eggs up
9. Store eggs, potato and spinach in a container, serve with tomato chutney and avocado.

Food

Recipe: Protein Mug Cake

Makes 1 serving
Carbs 34g / Fat 2g / Protein 39g / Calories 309


Ingredients

  • 3tbsp quinoa flakes
  • 1/2tsp baking powder
  • 2g natvia
  • 2tbsp protein powder (chocolate works best!)
  • 1/2 a banana
  • 3tbsp greek yoghurt

Method

1. Mix all dry ingredients in a mug
2. Mash up 1/2 a banana (per person) and add into the mix
3. Add in Greek yoghurt and stir
4. Microwave for 1-1.5 mins (this will change depending on the wattage of your microwave). If the mix expands too much in the mug pause your microwave for a few seconds before resuming.
5. Serve with an extra spoonful of greek yoghurt if desired.

Food

Recipe: Breakfast Bites

Makes 5 bites
(per bite) Carbs 28.6g / Fat 0.6g / Protein 2g / Calories 124

Ingredients:

  • 12 pitted dates (chopped)
  • 1/2 cup apple sauce (or 1/2 cup mashed banana)
  • 1 tsp vanilla extract
  • 1/2 cup shredded oats
  • Handful of frozen berries (I recommend raspberries)

Method

  1. Preheat oven to 180C/350F
  2. Line a baking tray with baking paper
  3. Combine all ingredients in a bowl and stir well
  4. Scoop out the mix and roll it into a ball with your fingers
  5. Press it onto the baking tray
  6. Bake for 10-15mins
  7. Remove and cool on a rack