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Breakfast

For Breakfast we have the following recipes:
Porridge,
Omelette
Fruit smoothie and a
Traffic Light Smoothie

If you have any questions about any of the recipes please contact us: info@nutritionfoundation.org.nz

Porridge

Serves 2

1 cup Rolled oats
2 T Ground linseed
2 cups Milk or water

Toppings
2T Yoghurt
large Banana (or fresh fruit of choice)
2 T Coconut
2 T Walnuts (chopped)

Method
Place oats, linseed and milk or water in a saucepan and bring gently to the boil. Stir occasionally. Reduce heat and cook for a further 1-2 minutes.
Pour into bowls. Add yoghurt and top with sliced banana, chopped walnuts and coconut.

Microwave Method
Place oats, linseed and milk or water in a deep microwave poof container. Cook uncovered on high power for 2 minutes. Stir well then cook for another 2 minutes on medium power.
Pour into bowls. Add yoghurt and top with sliced banana, chopped walnuts and coconut.

Mushroom, Tomato & Cheese Omelette

Serves 1

Ingredients
2 t Oil, margarine or butter
2 Mushrooms (sliced)
1 Tomato (diced)
½ Red Onion (peeled and finely sliced)
2 Eggs
1 T Milk
2 T Edam cheese (grated)
Salt and pepper to season

Optional: Use other fillings per your preference e.g. ham and spinach.

Method
Lightly cook tomato, onion and mushrooms in 1 teaspoon of oil. Remove from pan.
Lightly beat eggs with milk. Add salt and pepper to season. Heat the omelette pan over a medium heat. Add 1 teaspoon of oil and pour in the egg mixture.
Cook over medium heat, lifting the mixture with a spatula so the uncooked egg runs underneath.
When the mixture is set spread the cooked vegetables on half of the omelette. Sprinkle with grated cheese.
Loosen the omelette from the pan and fold in half. Turn onto a warm plate.
Garnish with finely chopped parsley.
Tip: If making for 2 people, double the ingredients and select a larger fry pan.

Fruit Smoothie

Serves 2

Ingredients
1½ cup Milk
1 cup Yoghurt
1 Banana
½ cup Frozen berries (or tinned apricots, peaches)
2 t Honey

Method

Place all the ingredients together in a blender or food processor. Serve immediately.
Tip: use frozen bananas or avocado to make a delicious change.

Traffic Light Smoothie

Ingredients

Red
¼ cup Frozen strawberries
3 T Low fat yoghurt

Orange
can (410g) Peaches or pureed mango
3 T Low Fat Yoghurt

Green
1 small Kiwi fruit
1 small Banana
3 T Low fat yoghurt

Method
Blitz all ingredients for each different colour smoothie separately in a blender and pour into a large glass. Serve immediately.
Variation: Use a frozen banana to make a delicious change.

Last modified: 
07/04/20