What you eat plays a crucial role in your overall health. Incorporating a variety of nutrient-dense foods can support your physical and mental well-being.

Focus on whole foods like fruits, vegetables, lean proteins, and whole grains and reducing ultra processed foods can help.

Here are 3 simple breakfast ideas that help get your day off to great start.

1. Greek Scrambled Eggs in a Mug

Ingredients:

• 1-2g Olive oil or olive oil spray
• 2 Eggs
• 15ml Milk
• Sea Salt & Black Pepper (to taste)
• 20g Feta Cheese (crumbled)
• 35 g Cherry Tomatoes (sliced in half)
• 17 g Pitted Kalamata Olives (optional)
• 10 g Red Onion (chopped)
• 200 mg Fresh Dill (chopped)

Method:

1. Coat the mug with oil
2. In the mug, whisk the eggs and milk together. Season with salt and pepper.
3. Add the feta, tomatoes, olives, onions, and dill. Mix until well combined.
4. Microwave on high for two minutes. Stir and cook for one more minute or until the eggs are cooked through.
5. Enjoy!

Notes:

Best enjoyed immediately.

Cooking times vary, depending on the microwave

2. Ham, Egg & Cottage Cheese Tortilla Sandwich

Ingredients:

• 2 Eggs
• 1 Scallion/ Spring Onion (sliced finely)
• 10 g  Baby Spinach (chopped)
• 50 g Cottage Cheese
• Sea Salt & Black Pepper (to taste)
• 1 Whole Wheat Tortilla (large)
• 60 g Sliced Ham

Method:

1. In a bowl, whisk together the eggs, onions, spinach, and cottage cheese. Season with salt and pepper.
2. Preheat a non-stick pan over medium high heat. Add the egg mixture and top with the tortilla. Cook for three to four minutes or until the eggs are done to your preference.
3. Using a plate to cover the pan, flip the pan upside down so the tortilla goes onto the plate. Then slide the tortilla back into the pan with the eggs facing up. Top with ham and fold the tortilla in two.
4. Slice in half and enjoy!

Notes:

Refrigerate for up to 2 days in an air tight container.

Add your choice of seasoning to the egg mixture.

3. Speedy Blackberry & Granola Kefir Parfaits

Ingredients:

• 120g  Low sugar Granola
• 140g Berries e.g. Blackberries
• 320 ml Plain Kefir

Method:

1. In glass containers or bowls, layer the granola, berries, and kefir until all ingredients are used up. Serve and enjoy!

Notes:

Make it vegan – Use coconut kefir or coconut yogurt

Add toppings – Hemp seed, flaxseed or cacao nibs add extra nutrients and texture.

 

Recipes from Claire O’Brien is a Nutritional Therapist and Health Coach at The Natural Clinic.