Category

Breakfast

Category

Feijoa and Apple Crumble

Just 1 month to go until Feijoas are out of season in NZ so make the most of them being here (March to June each year) by making as many recipes as possible with them. I can happily eat feijoas on their own, skin and all, however do love to include them in baking when there are lots in the house.  This crumble recipe is great as you can have it for breakfast or dessert… actually have it whenever you want really.  If you are dairy free make with coconut oil and if you are coeliac sub out the oats for quinoa flakes.

For more recipes using Feijoa head to the 5+ A Day website here.

Jx

Feijoa and Apple Crumble
 
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Recipe type: Breakfast, Dessert
Ingredients
  • 5 feijoas, peeled and sliced
  • 2 apples, peeled, cored and sliced
  • 1.5 cups oats
  • ¼ cup pumpkin seeds
  • ¼ cup sunflower seeds
  • 1 cup desiccated coconut
  • ¼ c coconut sugar
  • 1 tsp. ground cloves
  • 50 grams organic butter or coconut oil
  • ¼ cup cacao nibs
Instructions
  1. Preheat the oven to 200 C fan bake.
  2. Place the apple in a saucepan over low to medium heat. Cover and cook, stirring occasionally, for 5 minutes or until the apple has softened slightly. Add in the feijoa and combine ingredients, cooking for a further 2 minutes. Transfer mixture to a square oven dish.
  3. Gently pulse the oats, sunflower seeds and pumpkin seeds in a blender for 5-10 seconds so that they are course and crumbly. Transfer to a large mixing bowl.
  4. Add in desiccated coconut, coconut sugar, ground cloves and combine ingredients. Cut the butter into small pieces and rub it into the topping mixture so that it becomes crumbly. If you are using coconut ensure that it is hard and rub into the topping mixture. You will know the topping is ready when it resembles coarse crumbs, with a few pea-sized clumps of butter or coconut oil within. 4. Top the apple feijoa mixture with the crumble topping. Sprinkle with cacao nibs.
  5. Bake in the oven for 15 to 20 minutes

 

Berry Smoothie

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Make the most of berry season with a big glass of fruity goodness. This recipe is a quick and delicious way to satisfy your sweet tooth in a healthy way. Perfect to have for breakfast or add in some protein and enjoy it after a workout.
Berry Smoothie
 
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Recipe type: snacks
Serves: 1
Ingredients
  • 1 cup fresh spinach
  • 1 cup frozen mixed berries
  • 1 cup coconut water
  • 1 frozen banana
Instructions
  1. Place all the ingredients into a blender and process until well combined. Pour into a glass and drink straight away.

Enjoy, J&L x

Chocolate Banana Thick shake

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When we were young we used to love making homemade thick shakes after school. We would use ice cream, milk and chocolate or vanilla syrup. If we tried drinking this now, we would probably have a stomach ache for days.
This chocolate banana thick shake is made using nourishing ingredients that wont leave you with a sugar rush after consuming. It is also a great way to start the day and can be made in under 5 minutes. Its so delicious, its almost on the verge of being pudding, if you do want to make it into a pudding, leave out the milk.

Chocolate Banana Thick shake
 
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Recipe type: snacks
Serves: 1
Ingredients
  • 1 frozen banana
  • 2 cups milk
  • 1 heaped teaspoon cacao powder
  • 1 avocado, peeled and pip removed
  • 2 teaspoons cacao nibs
Instructions
  1. Place banana, milk, cacao powder and avocado into a blender and process until well combined. Pour into a glass, sprinkle with cacao nibs and drink straight away.

Enjoy, J&L x

 

Berry Crepes

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If you are in charge of breakfast on Christmas morning (or any morning for that matter) this is a delicious festive recipe for the troops! Utilising berries that are in season and packed full of antioxidants you can have these berry crepes ready in 20 minutes.  Use raspberries, blackberries, blueberries or strawberries, whatever you can get your hands on. Don’t miss out of the lemon marinade, that’s our favorite part.  For more berry recipes, like this Christmas Berry Fruit Salad, visit www.5aday.co.nz. Jx

Berry Crepes
 
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Serves: 6-8
Ingredients
  • 1 cup fresh blueberries, roughly chopped
  • 1 cup fresh strawberries, diced
  • Juice of 2 lemons
  • 1 cup gluten free flour (or plain flour)
  • 2 free range eggs
  • 1 cup nut milk (or milk)
  • ½ cup water
  • 1 tablespoon coconut nectar (or sugar)
  • Dollop of coconut yoghurt for each crepe
Instructions
  1. The size of your pan will determine how many crepes you make with this mixture. We used a large pan and made 6 crepes
  2. In a bowl combine blueberries, strawberries and lemon juice. Place to the side and let them marinate
  3. In a mixing bowl, whisk together the flour and eggs. Gradually add in the milk, water and coconut nectar, stirring to combine
  4. Heat a non-stick pan over medium heat. Spoon in some of the mixture and tilt the pan with a circular motion so that the mixture coats the surface evenly. Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, turn and cook the other side
  5. When ready to serve add in a serving of the fresh berries and fold crepe. Top with coconut yoghurt. Enjoy warm!

 

Tropical Smoothie Bowl

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Smoothie Bowls are very “on trend” in the world of Instagram.  They are more than just a beautiful thing to look at – if you combine the right ingredients they also taste damn delicious.  Packed full of nutrients, dietary fibre and anti oxidants.  I love Smoothie Bowls as they force you to sit down at eat.  Too often we are running around at the beginning of the day and dont sit down to appreciate our food.  I like to make smoothie bowls with little to no liquid so that they are nice and thick (just like ice cream), however only try this if you have a food processor, Thermomix or super powerful blender.  This combination is Summer in a bowl, it reminds me of an ice cream I used to eat when visiting my God Mother in Omaha during hot kiwi Summer breaks.

Tropical fruit is a great addition to your spring menu.  Mangos contain Vitamin C, A and E and are a source of folate important for healthy growth and development so perfect for kids and pregnant mums alike.

Pineapples contain Dietary Fibre and Potassium which is important for your body’s fluid and mineral balance. They are also a good source of Vitamin C.

Bananas contain Dietary Fibre, Potassium and Vitamin C. They are also a good source of Vitamin B6 which is vital for helping to unlock energy from protein in your diet.

To find out what produce is in season at this time of the year and for more great tropical fruit recipes, tips and serving suggestions, visit the 5+ A Day website here. Jx

Pineapple Mango Smoothie Bowl
 
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Recipe type: Breakfast, Snack
Serves: 1 large, 2 small
Ingredients
  • 1 large mango, skin and pip removed
  • 2 cups pineapple, skin removed and diced
  • 1 frozen banana, skin removed
Instructions
  1. Place ingredients into a blender or food processor. Process until combined. The texture will be thick but runny. Transfer to a bowl.
  2. Top with coconut flakes, walnuts and chopped grapes. You can also use other nuts and seeds, fresh strawberries or blueberries and yoghurt.

 

Banana Bread

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Finally a banana bread recipe that isn’t full of refined sugar! This recipe is sweetened using browned bananas, maple syrup and vanilla. Its also great the next day as the sugars in the bananas continue to release and make the bread even sweeter and moister. Yum! This is a great recipe to make at the beginning of the week so you have something to take for lunch or have toasted at breakfast time with a dollop of butter. It can also be served with peanut butter, homemade jam, honey, maple syrup or whipped cream.

Banana Bread
 
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Serves: 8
Ingredients
  • 2 free range eggs
  • ⅓ cup butter, melted
  • ½ cup maple syrup
  • 2 mashed bananas (the browner the better as they mash easily and taste sweeter)
  • 1 extra banana if you want to have one on top to decorate
  • ⅓ cup walnuts, roughly chopped
  • ¼ cup natural yogurt
  • 1 teaspoon baking soda
  • 1 tablespoon vanilla essence
  • Pinch of salt
  • 1 ½ cups gluten free flour
Instructions
  1. Pre heat the oven to 180 degrees celsius fan bake – line a loaf pan with baking paper.
  2. In a bowl, beat the eggs, then add the butter and maple syrup. Mix well.
  3. Add the mashed bananas, walnuts, Anchor Greek yogurt, baking soda, vanilla and salt, mix well. Add the gluten free flour and mix well.
  4. Pour the batter into the loaf pan and bake in the oven for 50 minutes. To make sure it is cooked through place a knife or toothpick into the cake before removing from oven. If the knife or toothpick comes out clean, it is ready!
  5. Let the bread cool on a wire rack before serving. Is best served warm and crispy from the toaster with butter.

Enjoy, L x

Mini Vegetable Quiche

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Preparation is key to eating healthy so it is important to always have some healthy and nutritious snacks on you to stop you from grabbing that unhealthy muffin or pastry when you’re on the go. These mini vegetable quiches have become a staple in my house and are perfect to keep in your fridge to enjoy for breakfast, lunch, as a snack or a side for dinner. I will throw in whatever I have in the fridge including mushroom, kale, feta, basil, salmon, sweet potato or carrot. They are extremely versatile.

These can also be stored in the freezer and can be used on those days when the kids need something healthy and high in protein for school lunches, after school snacks or for breakfast.

Mini Vegetable Quiche
 
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Serves: 18
Ingredients
  • 200 grams free range bacon, diced
  • ½ white onion, diced
  • 12 large free range eggs
  • ½ cup full fat milk or nut milk
  • Salt + pepper to season
  • 1½ cups cheese, grated
  • ½ cup fresh parsley, finely hopped
  • ½ cup fresh basil, finely chopped
  • 1 cup fresh spinach, finely chopped
  • 1 cup broccoli, cut finely
  • 1 red capsicum, diced
  • 1 small fresh chilli, deseeded and finely chopped
Instructions
  1. Preheat the oven to 180 degrees fan bake. Grease 2 muffin trays, enough for 18, with coconut oil.
  2. In a small pan cook the bacon and onion for a few minutes until golden. Set aside.
  3. In a large bowl, whisk the eggs, milk and salt and pepper together.
  4. Add the remainder of the ingredients and mix well.
  5. Spoon the mixture into the muffin trays, they should be around ¾ full.
  6. Bake for 20-25 minutes or until slightly golden on top. Set aside to cool for 5 minutes and remove from the muffin trays.
  7. These can be stored in an airtight container in the fridge for up to 4 days. Any leftovers can be reheated in the oven or microwave.

 

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Hash Brown and Mushroom Stack

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This recipe is from our book, Julia and Libby’s Wholefood Kitchen, which you can purchase here.

A hearty Winter breakfast dish perfect for lazy Sundays spent at home.  The hash browns are made using Kumara, a healthier alternative to the traditional hash brown, providing you with dietary fibre, antioxidants and Vitamin C.  To find more kumara recipes visit the 5+ A Day website.

This recipe makes 2 large hash browns so if you are cooking this dish for children you could make 4-6 little servings.  If you do not like mushrooms, no problem, top with fresh greens, avocado, sauerkraut or drizzle with lemon juice.

Hash Brown and Mushroom Stack
 
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Recipe type: Breakfast
Serves: 2
Ingredients
  • Mushrooms
  • 12 Swiss brown mushrooms
  • 1 tsp wholegrain mustard
  • 1 tbsp balsamic vinegar
  • 3 tsp coconut oil, melted
  • 1 tsp dryed thyme
  • -
  • Hash browns
  • 2 medium kumara, grated
  • 1 organic egg
  • ½ brown onion, diced
  • 1 garlic clove, minced
  • ¼ cup brown rice flour
  • 2 tbsp coconut oil
  • chopped fresh chives and dill, to garnish
Instructions
  1. Pre heat oven to 190 degrees c fan bake.
  2. Wash and halve mushrooms. Combine mustard, balsamic vinegar, coconut oil and thyme in a bowl. Add mushrooms and stir to coat. Place mushrooms into a baking dish and bake for 15 minutes.
  3. While the mushrooms are cooking, make the hash browns. Place grated kumara in a clean cloth and squeeze out any excess water. Set aside.
  4. In a large mixing bowl, whisk egg, then add onion, garlic, flour and 1 tablespoon of coconut oil and mix well. Add kumara and combine well.
  5. Heat a frying pan over a medium heat and add ½ tablespoon of remaining coconut oil. Add half the hash brown mixture to the pan, flatten out evenly and cook for 5 – 6 minutes on each side. When the first hash brown is cooked set aside on a plate. Clean pan with a paper towel and add in remaining coconut oil, followed by reamining hash brown mixture. Cook for 5-6 minutes on each side.
  6. To serve, top hash browns with mushrooms and garnish with chopped fresh chives and dill.

 

Mixed Berry and Banana Protein Smoothie Bowl

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With summer just around the corner, smoothies are a great light and refreshing breakfast to have on a warmer day. Smoothie bowls are a delicious and satisfying meal that can be eaten for breakfast, as a snack and dessert. We liked to add frozen fruit and shredded coconut to ours to thicken up the smoothie.

We have added 1 serve of Red Seal’s Shaping Protein Powder to give the smoothie an extra protein boost. It is important to have a breakfast high in protein in the morning to keep you full for longer and regulate your blood sugar levels.

Getting enough protein in your diet is essential in promoting your overall health. It helps to repair and maintain your muscles and is an important building block of bones, muscles, cartilage, skin, and blood. Protein slows down digestion and the release of sugar in the blood which prevents high blood sugar spikes. When blood sugar levels are balanced, you are going to have more control over your hunger, and feel full and satisfied for longer.

This protein is available in natural vanilla and chocolate, it contains 60% protein and proudly carries a five-star health rating.  Like all Red Seal products, the Fit Protein range contains no artificial colours, flavours or preservatives which is hard to come by with protein powders. It’s perfect for after the gym, or to add to recipes like this one. We also made Strawberry and Banana Protein Bread which uses the vanilla flavoured Red Seal Fit Protein.


Mixed Berry and Banana Protein Smoothie Bowl
 
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Recipe type: Breakfast
Serves: 1
Ingredients
  • 1 serving (30 grams) Red Seal shaping Protein Powder
  • 1 cup frozen or fresh mixed berries
  • 1 frozen banana
  • ⅓ cup shredded coconut
  • 1 ¼ cup milk
  • Toppings: Berries, shredded coconut, walnuts, chia seeds
Instructions
  1. Add all ingredients into a blender and process until smooth.
  2. Transfer mixture into a bowl and top with berries, shredded coconut, walnuts and chia seeds.

Enjoy, J&L x

Strawberry and Banana Protein Bread

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Getting enough protein in your diet is essential in promoting your overall health. It helps to repair and maintain your muscles and is an important building block of bones, muscles, cartilage, skin, and blood. Protein slows down digestion and the release of sugar in the blood which prevents high blood sugar spikes. When blood sugar levels are balanced, you are going to have more control over your hunger, and feel full and satisfied for longer.

This protein is available in natural vanilla and chocolate, contains 60% protein and proudly carries a five-star health rating.  Like all Red Seal products, the Fit Protein range contains no artificial colours, flavours or preservatives which is hard to come by with protein powders. It’s perfect for after the gym, or to add to recipes like this one. We also made Chocolate Black Bean Cookies which uses the chocolate flavoured Red Seal Fit Protein.

Strawberry and Banana Bread
 
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Serves: 8 pieces
Ingredients
  • 3 ripe bananas
  • ⅓ cup butter or coconut oil, melted
  • 4 organic eggs
  • 3 tablespoons manuka honey
  • 1 teaspoon vanilla bean paste
  • 2 serves (60 grams) Red Seal Vanilla Protein Powder
  • ½ cup coconut flour
  • 1 tsp gluten free baking powder
  • 1 tsp baking soda
  • 1 cup strawberries, hulled and cut into pieces.
  • ⅓ cup walnuts, chopped
Instructions
  1. Preheat the oven to 180 degrees, fan bake. Line a loaf tray with parchment paper.
  2. In a food processor combine the bananas, butter, eggs, honey, vanilla and process until the there are no lumps in the bananas. Transfer mixture to a large bowl.
  3. Add coconut flour, protein powder, baking powder, baking soda, walnuts and strawberries to the bowl and mix until all ingredients are combined.
  4. Transfer batter to the loaf tray.
  5. Bake the bread for 35 - 45 minutes or until a toothpick inserted into the cake comes out clean.
  6. Once baked, take out of the oven and and let it cool down in the loaf pan. Best stored in an airtight container in the fridge.

Enjoy, J&L x

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