Thursday, 15 May 2014

Breakfast Recipes...

After weeks, and weeks, of eating porridge every day for breakfast, I've really needed a change lately!

Although oats are the ideal pre-workout fuel - good carbs, slow release energy, low GI (Glycemic Index), low fat, fill you up - they don't half get boring after a while!

One day I added chocolate whey protein powder as they were cooking, and it turned into a gelatinous mess that I couldn't eat :( So that was binned, and I stuck to my usual cinnamon and Truvia.

I had a quick scour online for some 'healthy' breakfasts. A lot involved drinking green smoothies made with kale, spinach, avocados, etc.

Then I found 'Two Ingredient Banana Pancakes', made with eggs, and banana, and that's it!

I had eggs, and bananas, so gave them a whirl!

I have to admit, they're unlike any pancake I've had, more like an omelette, but if you can get past that, rock on!

This recipe is all over Pinterest, so it's not mine, and I'm not taking any credit, but it is a nice brekkie!

PLUS, they're gluten free - I'm trying to limit the amount of gluten I eat - are less than 300 calories, and only contain the natural sugars in the banana!

Two Ingredient Banana Pancakes

Serves 1 person, for around 280 calories!

2 medium free range/organic eggs

A nice ripe medium sized banana - mine were about 6" long

1 teaspoon of oil - I personally use British Rapeseed oil (Omega 3 and 6). Olive, or coconut oil can also be used.

In a bowl, whip the eggs with a fork. In another bowl, mash the peeled banana roughly, keeping some lumps for texture.

Heat a large, non-stick, frying pan on medium. Add banana to the egg mix, and combine.

Add your oil of choice to the pan, and add tablespoons of batter - This mix makes 3 3" (ish) pancakes. Cook for a couple of minutes on each side until golden, flip with a spatula.

These are great served with some blueberries, Greek yogurt, and a drizzle of honey! Add some raw, bashed up nuts for crunch.

As these aren't terribly sweet, some fruit and honey helps.

A pinch of baking powder can be added to this mix if you want the pancakes to be a bit fluffier. I've tried both ways, and had little white lumps in my mix, this didn't effect the pancakes. Though to be honest, I'd rather just stick with a banana and eggs! :)

Something that I've started eating this week is Tofu Scramble! I first tried tofu years ago, and thought it was rank! It was soft, and so bland, and all a bit weird.

But lately, I've given it another chance, as it's a fantastic source of protein, and has very little fat and carbs per 340g block!

So this is my recipe for a dairy free version of scrambled eggs for just over 100 calories per portion!

Tofu Scramble

Serves 4

340g block of firm tofu

Large red onion, about 200g

1-2 garlic cloves

1 tablespoon rapeseed oil

1 teaspoon of ground turmeric - gives the tofu a golden yellow colour that's a bit more egg like

2 tablespoons low salt soy sauce

Freshly ground black pepper

Heat a non-stick frying pan on medium. Roughly dice the onion, and add to the pan with the oil. Fry on medium for 5-6 minutes, stirring every 30 seconds so they don't catch. Turn the heat down if necessary.

The onions want to be soft, and golden. Peel, and finely chop the garlic, and add to the onions. Season with plenty of black pepper, and the soy sauce.

Open the tofu, and mop up any excess liquid with some kitchen paper, then crumble into the pan. Toss everything together, add the turmeric, and cook for a few more minutes. If there is a lot of liquid, cook until the mix is a little drier.

Once you're happy with the consistency, check the seasoning. Some fresh or dried chilli can be added for heat, or cayenne, a little garam masala, or some soft herbs like parsley or coriander.

I let the mix cool in a glass bowl, on account of the turmeric which stains EVERYTHING it touches, before putting in the fridge for the next 4 days!

I add mushrooms, spinach, peppers, and tomatoes to my tofu scramble with some extra sea salt and black pepper, and it's a really good breakfast for less than 300 calories! :)

For meat lovers, some crispy, dry cured bacon crumbled over the top would be amazing!! :) I do love bacon!

The choices for breakfast are endless! Though finding the ultimate healthy ones are always going to stray far from proper big fluffy American pancakes, with maple syrup and butter! Or the Full English Breakfast! My Dad asked me one day why I don't eat cereals. It's simple, there's sugar in most of them, and the ones that don't, taste like cardboard!

Plus I don't drink milk any more. I do actually opt for oat milk, it mixes really well with my protein powder, making it incredibly creamy. Other options are - soy, hazelnut, almond milks, coconut water.

Eating clean is always going to be a little tougher than reaching for something processed, but it's a lifetime commitment to be healthy, and the best person we can be!

Stay strong people, our body fat can't control us forever! :) Tash

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