Quick & Easy

Breakfast Options

Quick & Easy Breakfast Options

quality source of protein and healthy fat.promotes satiety.promotes heart and neural health.aids in balancing blood glucose which assists in minimising diabetes.

complex carbohydrate. slowly converts to blood glucose which sustains energy for the body and the mind. quality source of dietary fibre which aids digestion, promotes regular bowel motions and helps to preventbowel cancer.

quality source of vitamin b6 and vitamin c.low in sodium and high in potassium to support healthy heart and blood pressure.

quality source of protein.rich in vitamin d.the most complete nutrient source (with the exception of fibre) for a diet.

complex carbohydrate. slowly converts to blood glucose which sustains energy for the body and the mind.increases nutrient intake whilst decreases consumption of sugars, additives, colours and flavourings inother cereals.

prebiotic effect to promote gut health.quality source of dietary fibre.

nutrition information

benefits of 100% peanut butter

benefits of wholemeal bread

benefits of banana

benefits of eggs

benefits of puffed brown rice

health benefits of apple

S A M A N T H A P A T EN U T R I T I O N

1 piece wholemeal toast1 teaspoon 100% peanuts peanut butter

sliced or mashed banana

be sure to stir peanut butter before spreading on toast

1 medium to large banana - mashed2 eggs - whisked

sliced banananatural, greek (not "greek style") or coconut yoghurt1 teaspoon honey or 100% pure maple syrup

1/2 - 1 cup puffed brown rice1/2 cup milk of choice (cow's, almond, soy etc)1 apple

peanut butter toast

optional addition

*not to be taken to school

2 ingredient pancakes

optional additions

- combine the above together in a bowl.- add a small amount of coconut oil or butter to a fry pan.- add ingredients to the pan. halve quanitity if necessary.- cook until the top begins to bubble then flip.

cereal & fruit

Brown Rice Pudding

Brown Rice Pudding

complex carbohydrate. slowly converts to blood glucose which sustains energy for the bodyand the mind.helps to manage cholesterol.promotes movement of food through the digestive tract.quality source of b group vitamins.

provides sweetness without sugar contentpromotes satietypowerful antioxidantanti-inflammatory properties

quality source of fibrerich in healthy fatscan help to reduce blood glucose, cholesterol and pressure

nutrition information

health benefits of brown rice

health benefits of cinnamon

health benefits of seeds

1 cup brown rice - cooked 1/2 cup milk of choice (cow's, almond, soy etc)

sprinkle of ground cinnamonteaspoon of honey or 100% pure maple syrupsprinkle sesame seeds and pepitas

12 cups water2 cups brown rice1 cup honey1/2 cup butter2 teaspoons ground ginger2 teaspoons ground turmeric2 teaspoons ground cinnamon1 teaspoon crushed cardamom pods3/4 cup shredded coconut3/4 cup currants or sultanas

optional addition

ayuverdic brown rice pudding

- put all ingredients except for coconut and currants/sultanas in a large sauce pan or slowcooker. - cook on high for 4 hours, or low for 6 hours. stir occasionally if cooking in a saucepan.

S A M A N T H A P A T EN U T R I T I O N

Scrambled Eggs

Scrambled Eggs

S A M A N T H A P A T EN U T R I T I O N

4 eggs

1/2 avocados 1 large tomato - halved1 teaspoon dry mixed herbs500g baby spinach4 garlic cloves - minced or finely sliced100g haloumi - cut into slices3 tablespoons olive oil or coconut oil2 teaspoons sesame seeds 2 teaspoons pepitas - lightly toasted iodised or pink himalayan sea salt & ground black pepper to taste 2 glasses of water with a small squeeze of fresh lemon juice

(serves 2)

- place 1 tablespoon of olive oil in a frypan over medium heat. whisk eggs, salt and pepper (to taste) in abowl and then place in the frypan. continue to stir slowly until desired consistency.

optional additions

- place pepitas in a dry fry pan. place on high heat. stir occasionaly. when the pepitas start to make acracking noise remove from heat. set aside until serving. place 1 tablespoon of olive oil in a medium frypan over high heat. add garlic and sautee for 1 minute oruntil fragrant. - add spinach and stir until it starts to wilt. you can add a dash of water. allow to completely wiltstirring occasionally. place on plates and cover with foil. - add 1 tablespoon of olive oil to the frypan on medium heat. place haloumi strips into pan. cook until thestart to brown. turn and allow to brown on the other side. place on plates under foil. - slice avocado and place on plate. sprinkle each 1/4 with 1 teaspoon of sesame seeds & 1 teaspoon ofpepitas.

notes:- iron, vitamin c, calcium & magnesium like to be absorbed together. consuming spinach and lemon watertogether will ensure you maximise your absorption of these nutrients. only a small amount of lemonjuice as larger quantities can harm tooth enamel.

nutrition information:- avocado, haloumi, olive oil and sesame seeds provide plenty of healthy fats and omega's.- garlic provides a compound that acts as an anti-inflammatory to assist in calming yoursystem so it can focus on functioning properly.- this low carb healthy fat (lchf) breakfast option will help you balance your blood glucoseduring the day.- eggs provide a quality source of protein, b12 & b9 and vitamin d.- tomatoes are a quality source of vitamin c.- baby spinach is rich in non-heme iron, vitamin c and calcium.- pepitas are healthy fats loaded with b9, magnesium & dietary fibre.- sesame seeds are a quality source plant protein, dietary fibre, b group vitamins, zinc, seleniumand omega-6 required in the same amount as omega-3 in the body for ample health.