Recipes - Breakfast
Eating a healthy breakfast is one of the best things you can do to achieve and maintain a healthy weight. It makes your body feel nourished and satisfied, and you are therefore less likely to overeat during the rest of the day.
Eating breakast revs up your metabolism and provides you with energy, carbohydrates and B-vitamins to power your muscle and brain. Fibre rich foods will help keep you regular and dairy foods help build strong and healthy bones.
In this section we offer a range of breakfast ideas to kick off your day in a tasty and nutritious way.
Remember - you can also boost your breakfast with tasty 'free food' snacks and side dishes.
View 'free food' Recipes and Suggestions.
Recipes and Suggestions for Breakfast
A nutritious start for a busy day.
Preparation Time: 3 minutes
Serves: 1
Ingredients:
- 1/2 cup whole grain or high fibre (with fruit) breakfast cereal flakes
- 3/4 cup low fat milk
- 1 slice wholemeal or white high fibre bread toasted
- 1 teaspoon canola margarine
- 1 teaspoon jam or vegemite
- coffee or tea with reduced fat milk
A quick and easy meal you can prepare every day.
Preparation Time: 3 minutes
Serves: 1
Ingredients:
- 2 whole wheat breakfast biscuits
- 1/4 cup low fat muesli
- 3/4 cup reduced fat milk
(OPTIONAL: top with fresh free food fruits for flavour) - coffee or tea with reduced fat milk
A quick bite you can grab on your way out the door!
Preparation Time: 2 minutes
Serves: 1
Ingredients:
- 2 slices raisin toast
- 2 teaspoons butter or preferred spread
- 200g natural yoghurt
- coffee or tea with reduced fat milk
A family favourite!
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Serves: 1
Ingredients:
- 2 small pancakes (made with half white & half wholemeal flour)
- 1 medium banana, sliced
- 1/2 cup natural yoghurt
- Cup of tea or coffee with reduced fat milk
A delicious breakfast choice for a weekday or weekend.
Preparation Time: 3 minutes
Serves: 1
Ingredients:
- 2 slices wholegrain bread
- 2 teaspoons butter or preferred spread
- 1 tomato, sliced or diced
- Freshly ground black pepper
- 300ml skim cappuccino or hot chocolate
- OPTIONAL: mix with basil leaves, chopped spanish onion, balsamic vinegar
The perfect breakfast to enjoy with the Sunday paper
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Serves: 1
Ingredients:
- 2 poached eggs
- 2 small slices sour dough
- 2 tsp canola margarine
- 1/2 cup rocket
- Cup of tea or coffee with reduced fat milk
- OPTIONAL - add any of the free food vegetables to taste eg asparagus, tomatoes, capsicum, zucchini, mushrooms,etc
The taste and smell of summer.
Preparation Time: 2 minutes
Serves: 1
Ingredients:
- 1 slice fruit toast
- 2 tablespoons reduced fat ricotta cheese
- 1 medium peach, sliced
- 1 mug herbal tea
For those who have to eat "on the run"
Preparation Time: nil
Serves: 1
Ingredients:
- 1 wholegrain breakfast bar
- 300ml reduced fat flavoured milk
- 150g canned fruit snack pack
- 1 bottle water
A quick & easy high calcium breakfast.
Preparation Time: 3 minutes
Serves: 1
Ingredients:
- 1 medium banana
- 100g natural yoghurt
- 1/2 cup reduced fat milk
- 1 wholemeal crumpet
- 1 teaspoon butter or preferred spread
Method:
- Blend banana, yoghurt & milk together in a blender.
- Enjoy in a tall glass with a toasted wholemeal crumpet.
Enjoy fresh berries when in season or with frozen berries all year round.
Preparation Time: 2 minutes
Serves: 1
Ingredients:
- 1 1/2 cups berries (fresh or frozen) eg a combination of blueberries, blackberries, strawberries and raspberries
- 1/4 cup untoasted muesli
- 200g natural yoghurt
- Coffee or tea with reduced fat milk
Warms your insides on a cold winter's morning.
Preparation Time: 8 minutes
Cooking Time: Varies according to method
Serves: 1
Ingredients:
- 1/2 cup dry rolled oats made into porridge with approx. 1 cup water and 1/2 cup skim milk
- 1/2 cup skim or reduced fat milk to pour on top
- 1 cup stewed apple and cinnamon or canned pie apple and cinnamon
- coffee or tea with reduced fat milk
Get a healthy head start on your day.
Preparation Time: 2 minutes
Serves: 1
Ingredients:
- 1 slice wholemeal OR white high fibre bread toasted
- 1 teaspoon butter or preferred spread
- 1 teaspoon jam or Vegemite
- 1 piece fruit OR 1 snack size tub of pre-packed fruit OR a 40g packet sultanas
- 200g natural yoghurt
- 1 bottle of water
A healthy "fry up" for a leisurely weekend morning.
Preparation Time: 3 minutes
Cooking Time: 15 minutes
Serves: 1
Ingredients:
- 1 medium egg
- 1 rasher lean, fat trimmed bacon
- 1 tomato cut in halves
- onion rings
- mushrooms
- pumpkin cubes
- garlic
- 1 slice wholegrain toast & 1 teaspoon of butter or preferred spread
- 1 glass of tomato juice
- coffee or tea with reduced fat milk
Method:
- Poach egg or dry fry using a light spray of olive oil.
- Grill or dry fry bacon & tomato.
- Stir fry onion, mushrooms & pumpkin cubes with garlic to taste.
- Serve all cooked ingredients on a plate with toast & butter.
Delicious and wholesome
Preparation Time: Soak overnight
Cooking Time: -
Serves: 1
Ingredients:
- ¼ cup natural muesli
- ½ cup unsweetened apple juice
- ½ green apple grated
- 200g natural yoghurt
- ½ cup sliced strawberries or other free food fruits
- 1 mug herbal tea
Method:
- Soak muesli in apple juice in fridge over night.
- Stir apple & yoghurt into muesli mixture.
- Enjoy cold with sliced strawberries or other free food fruits.
ALTERNATIVE: layer muesli mix and yoghurt mix into small glasses to make a parfait and top with berries.
Choose your preferred yoghurt for a delicious portioned breakfast
Preparation Time: 5 minutes
Cooking Time: -
Serves: 1
Ingredients:
- 150g natural or greek yoghurt
- 1/4 cup muesli
- mixed fresh or frozen berries or 1 cup of chopped fruit
Method:
- layer dollops of yoghurt with sprinkles of muesli and chopped berries.
- Top with a sprig of mint to serve
Introducing the ultimate chocolate fix! Smooth and airy, yet rich and decadent, this chocolate mousse is a great way to jazz up your Chocolate Deluxe KicStart sachet.
Preparation Time: approx 10-15 minutes
Cooking Time: few hours
Ingredients:
- 1 Chocolate Deluxe KicStart sachet
- 3 tbsp sugar-free drinking chocolate powder + extra to serve
- 100ml cold water
- 1.5 tsp gelatine powder
- 100 ml hot water (~80℃)
- Ice
Method:
- In a small bowl, add Kicstart and sugar free drinking chocolate
- Mix with cold water until completely dissolved
- In a large measuring jug, mix gelatin powder with hot water until completely dissolved
- Make up to 1 cup (250mL) with ice to start the setting process
- Stir vigorously until a thick syrup is formed
- Remove ice
- Add Kicstart to jelly mix and blitz with barmix until smooth
- Pour into tupperware container or silicon mould
- Refrigerate for a few hours or until set
- Dust with sugar-free drinking chocolate powder to serve, if desired
Smooth and creamy, yet bursting with summery flavours, this mousse is sure to put a spring in your step! A big thank you to HWFL participant Mia for putting together such a stunner!
Preparation Time: 10-20 minutes
Cooking Time: 3 hours
Ingredients:
- 1 Vanilla Bean KicStart sachet
- 100ml cold water
- 1 sachet mango passionfruit diet jelly
- 100 ml hot water (~80℃)
- Ice
- Fresh or frozen passionfruit, to serve
Method:
- In a small bowl, mix Kicstart sachet with cold water until completely dissolved
- In a large measuring jug, mix jelly sachet with hot water
- Make jelly up to 1 cup (250mL) with ice to start the setting process
- Stir vigorously until a thick syrup is formed
- Remove ice
- Add Kicstart to jelly mix and blitz with barmix until smooth
- Pour into tupperware or silicon moulds
- Refrigerate for 3 hours, or until set
- Serve with passionfruit, if desired
Whoever said "you can't have your cake and eat it too" has obviously never tried this recipe! We recommend pairing this with a free food berry compote for an oozy, refreshing finish. How berry delicious
Preparation Time: 10-20 minutes
Cooking Time: 3 hours
Ingredients:
- 1 Vanilla Bean KicStart sachet
- 100ml cold water
- 1 sachet Vanilla Berry Aeroplane Jelly Lite (low-sugar jelly)
- 100 ml hot water (~80℃)
- Ice
- Free food berry compote, to serve (see HWFL manual for recipe)
Method:
- In a small bowl, mix Kicstart sachet with cold water until completely dissolved
- In a large measuring jug, mix jelly sachet with hot water
- Make jelly up to 1 cup (250mL) with ice to start the setting process
- Stir vigorously until a thick syrup is formed
- Remove ice
- Add Kicstart to gelatine mix and blitz with bar mix until smooth
- Pour into tupperware or silicon mould
- Refrigerate for 3 hours or until set
- Serve with passionfruit, if desired
Image from www.healthyfoodguide.com.au
This is a delicious and balanced breakfast to help you practice healthy portions using different ingredients. Wholegrain high-fibre oats for energising carbohydrates, green apple and a little apple juice to make up the serve of fruit, and the yoghurt and pepita seeds make up the serve of protein. Use Free Food berries and spices to top up the meal. This meal can be made in advance overnight in a bowl or jar for a quick on-the-go breakfast fix. Enjoy!
Serves: 1
Ingredients:
- 1/3 cup rolled oats
- ½ green apple, grated
- ¼ cup 100% apple juice
- ½ cup low fat Greek yoghurt
- 2 tsp pepita seeds
- ½ cup fresh or frozen berries (blueberries, raspberries, blackberries, strawberries), plus extra, to serve
- Ground cinnamon, to serve
Method:
- Combine oats and grated apple in a serving bowl or mason jar.
- Stir in apple juice, yoghurt and berries.
- Serve sprinkled with pepitas, extra Free Food berries and cinnamon.
Variations:
- Swap the pepita seeds for an equal amount of dry roasted almonds, walnuts or sesame seeds for a change.
- Swap the grated apple for an equal amount of other seasonal fruit.