Jan 27, 2015

5 fast and healthy breakfast recipes

Preparing a healthy breakfast doesn’t have to take long. Whether you’re getting the kids ready for school or running late for work, these recipes will give you a boost of energy-giving nutrients in a flash.

Green smoothie 
Leafy green vegetables are packed with vitamins, minerals and phytochemicals, as well as being a great source of fiber. Fill up on the good stuff during breakfast, with a green smoothie that’s easy to blend together before you head out the door.

2 cups fresh spinach
2 cups water
1 cup pineapple
1 cup mango
2 bananas
1 teaspoon of Comvita Olive Leaf Extract

Blend spinach and water until smooth. Next, add the remaining fruits and blend again. The addition of Comvita Olive Leaf Extract will help you maintain a diet high in antioxidants, which support immunity and cardiovascular function.

Bircher Muesli
A healthy breakfast can be as quick and easy as adding a splash of milk or yoghurt to a bowl of muesli. You can prepare the muesli in advance by soaking oats overnight with almonds, sunflower and pumpkin seeds. In the morning, add some berries, grated apple and natural yoghurt, with a drizzle of Comvita UMF5+ Manuka Honey.

Fruit & Cheese
Grab a resealable plastic bag and pop in a sliced apple, squares of Cheddar cheese and a handful of protein-rich walnuts. You can also pop some whole-wheat crackers in the bag and dip them into Comvita Manuka UMF5+ Honey. This is an ideal snack if you’re not a breakfast person but start to get peckish around mid-morning.

Avocado on toast with egg
When you’re short on time, keep it simple. Toast two slices of wholegrain bread and top with half an avocado, with salt and pepper to taste. Then add two poached or lightly fried eggs for an added dose of protein. If you’re running for the bus, turn it into a sandwich and wrap it in plastic or place in a Tupperware container until you’re ready.

Spinach Quiche Cups 
These delicious quiche cups can be made in advanced and popped into the freezer if you have a busy week ahead. In the morning, simply grab one or two and heat them in the microwave.

A little olive oil (for cooking the mushrooms)
10oz fresh spinach
4 eggs
1 cup shredded cheese
8oz chopped mushrooms
1-2tbsp, heavy cream or half-and-half (optional)
Salt and pepper to taste

You can add any vegetables you like to this recipe, such as onions, asparagus, bell peppers or ham. For a lunch option, add a side salad of tasty greens, drizzled with Comvita Natural Olive Leaf Extract mixed with balsamic vinegar and olive oil.

Preheat the oven to 375F or 190C. Cook the mushrooms in a large skillet until they are soft, then set aside. Place the spinach in a deep pan or in the skillet that you used for the mushrooms. Add a little water, and cook the spinach on medium heat until wilted. Use your hand of a spatula to pack the spinach really well, so all the water is drained.

In a large mixing bowl, whisk the eggs until combined. Add the cooked mushrooms, spinach, cheese and cream to the eggs. Mix well and season to taste. Divide evenly in a muffin tray sprayed lightly with olive oil. Bake for about 20-23 minutes, or until it's well set and a tester/toothpick inserted in the center comes out clean. Leave in the muffin tray to cool, then place in resealable plastic bags in the freezer.

Do you have any quick and healthy breakfast recipes to share?