{"id":35,"date":"2019-10-12T10:17:35","date_gmt":"2019-10-11T23:47:35","guid":{"rendered":"http:\/\/blogs.flinders.edu.au\/eating-well\/?p=35"},"modified":"2019-10-23T14:51:29","modified_gmt":"2019-10-23T04:21:29","slug":"5-healthy-and-delicious-breakfast-ideas","status":"publish","type":"post","link":"https:\/\/blogs.flinders.edu.au\/eating-well\/2019\/10\/12\/5-healthy-and-delicious-breakfast-ideas\/","title":{"rendered":"5 healthy and delicious breakfast ideas"},"content":{"rendered":"

By Phoebe Si-En Thong : final year Nutrition and Dietetic student<\/strong><\/p>\n

Reviewed by Rebecca Greco, Accredited Practising Dietitian, MND, B.HlthSci (1A)<\/p>\n

1. Healthy banana pancakes<\/h2>\n

\"\"<\/h2>\n

<\/h4>\n

Ingredients<\/strong><\/p>\n

for 4 servings<\/p>\n

\n
    \n
  • 2 ripe bananas<\/li>\n
  • 2 eggs<\/li>\n
  • 1 teaspoon\u00a0vanilla extract<\/li>\n
  • \u00bd cup quick-cook oats (70 g)<\/span><\/li>\n
  • 1 teaspoon cinnamon<\/li>\n<\/ul>\n
    \n
    \n
    \n
    \n
    \n

    Method<\/strong><\/p>\n<\/div>\n

    \n
      \n
    1. Mash bananas in a large bowl until smooth.<\/li>\n
    2. Mix in eggs and vanilla until well combined, then mix in oats and cinnamon.<\/li>\n
    3. Heat a skillet to medium and add in a scoop of the pancake batter. Cook for about 2-3 minutes until you start to see bubbles releasing from the top of the batter. Flip and cook until the other side is golden brown, about 1-2 minutes.<\/li>\n
    4. Garnish your pancakes with your desired toppings.<\/li>\n
    5. Enjoy!<\/li>\n<\/ol>\n

      Recipe adapted from Tasty.co<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

      \n
      \n

      2. Overnight oats<\/h2>\n

      \"\"<\/h3>\n

      <\/h4>\n

      Ingredients<\/strong><\/p>\n

      for 1 serving<\/p>\n

        \n
      • \u2153 cup<\/span> old-fashioned oats<\/li>\n
      • \u00bc teaspoon ground cinnamon<\/li>\n
      • 1 tablespoon<\/span>\u00a0almond butter or peanut butter<\/li>\n
      • \u00bd cup<\/span>\u00a0milk of choice for a very thick consistency, or up to \u2154 cup milk for a lighter consistency<\/li>\n
      • \u00bd cup<\/span> of your favourite fruits<\/li>\n<\/ul>\n

        Method<\/strong><\/p>\n

          \n
        1. In a jar or bowl, combine the oats and cinnamon with the nut butter.<\/li>\n
        2. Add a splash of the milk and mix the nut butter into the oats. Then add the rest of the milk and stir to combine.<\/li>\n
        3. Top with your fruit of choice.<\/li>\n
        4. Place the lid on the jar and refrigerate overnight, or up to 5 days.<\/li>\n
        5. Enjoy chilled.<\/li>\n<\/ol>\n<\/div>\n

          Recipe adapted from cookieandkate.com<\/p>\n<\/div>\n

          3. Omelette in a mug<\/h2>\n

          \"\"<\/p>\n

          <\/h4>\n

          Ingredients<\/strong><\/p>\n

          for 1 serving<\/p>\n

            \n
          • 2 eggs<\/li>\n
          • \u00bd bell pepper, diced<\/li>\n
          • 2 slices ham, diced<\/li>\n
          • \u00bc cup fresh spinach, chopped (10 g)<\/span><\/li>\n
          • salt, to taste<\/li>\n
          • pepper, to taste<\/li>\n<\/ul>\n
            \n
            \n

            Method<\/strong><\/p>\n<\/div>\n

            \n
              \n
            1. Combine all ingredients in a microwaveable mug.<\/li>\n
            2. Cook for 2-3 minutes, making sure the egg doesn\u2019t bubble over. Stir halfway through the cooking process.<\/li>\n
            3. Enjoy!<\/li>\n<\/ol>\n

              Recipe adapted from Tasty.co<\/p>\n

              4. Breakfast quiche<\/h2>\n

              \"\"<\/p>\n

              \n

              <\/h4>\n

              Ingredients<\/strong><\/p>\n<\/div>\n

              \n
              Makes 16 – 18 regular sized muffins<\/div>\n
                \n
              • 12 large eggs<\/li>\n
              • 3\/4 cup milk<\/li>\n
              • 2 tablespoon of Italian herbs<\/li>\n
              • \u00bc teaspoon of salt<\/li>\n
              • \u00bc teaspoon of pepper<\/li>\n
              • 1 cup broccoli, cut into teeny tiny florets<\/li>\n
              • 1 cup fresh spinach, roughly chopped<\/li>\n
              • 1 red bell pepper, chopped small<\/li>\n
              • \u00bc-1\/2 cup onion, diced fine<\/li>\n<\/ul>\n

                Method<\/strong><\/p>\n

                  \n
                1. Preheat oven to 190 \u00b0<\/b>C <\/b>and thoroughly grease a muffin tin.<\/li>\n
                2. In a large bowl, whisk together the eggs, milk, Italian herbs, salt, and pepper.<\/li>\n
                3. Add all the veggies to the bowl with the egg mixture, and stir to combine.<\/li>\n
                4. Scoop the mixture into the prepared muffin pan until about \u00bc inch from the top.<\/li>\n
                5. Place in the oven, and bake for 20-25 minutes, or until the egg is fully set.<\/li>\n
                6. Remove from the oven and let cool for 5-10 minutes before running a butterknife around each muffin, and gently removing from the pan.<\/li>\n
                7. Enjoy while warm, or let cool completely before storing in an airtight container in the fridge.<\/li>\n
                8. Leftovers can be reheated for several seconds in the microwave (time will vary depending on your microwave), or a few minutes in a preheated oven or toaster oven.<\/li>\n<\/ol>\n

                  Recipe adapted from willcookforfriends.com<\/p>\n<\/div>\n

                  5. Yoghurt and museli parfait<\/h2>\n

                  \"\"<\/p>\n

                  <\/h4>\n

                  Ingredients<\/strong><\/p>\n

                  for 4 servings<\/p>\n

                    \n
                  • \n
                    1 1\/2 cups frozen mixed berries<\/div>\n<\/li>\n
                  • \n
                    1\/2 teaspoon vanilla extract<\/div>\n<\/li>\n
                  • \n
                    1 1\/3 cups muesli<\/div>\n<\/li>\n
                  • \n
                    1 1\/3 cups reduced-fat Greek-style yoghurt<\/div>\n<\/li>\n<\/ul>\n

                    Method<\/strong><\/p>\n

                      \n
                    1. Combine berries and vanilla in a bowl. Set side for 20 minutes or until berries have thawed.<\/li>\n
                    2. Spoon 2 tablespoons muesli into each of four glasses.<\/li>\n
                    3. Top each with 2 tablespoons yoghurt and 2 tablespoons berry mixture.<\/li>\n
                    4. Repeat with remaining muesli, yoghurt and berry mixture. Serve.<\/li>\n<\/ol>\n

                      Adapted from Taste.com.au<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                      By Phoebe Si-En Thong : final year Nutrition and Dietetic student Reviewed by Rebecca Greco, Accredited Practising Dietitian, MND, B.HlthSci (1A) 1. Healthy banana pancakes Ingredients […]<\/p>\n","protected":false},"author":2090,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[298],"class_list":["post-35","post","type-post","status-publish","format-standard","hentry","category-recipes","tag-nutrition-healthyeating-recipes"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/blogs.flinders.edu.au\/eating-well\/wp-json\/wp\/v2\/posts\/35","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.flinders.edu.au\/eating-well\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.flinders.edu.au\/eating-well\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/eating-well\/wp-json\/wp\/v2\/users\/2090"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/eating-well\/wp-json\/wp\/v2\/comments?post=35"}],"version-history":[{"count":0,"href":"https:\/\/blogs.flinders.edu.au\/eating-well\/wp-json\/wp\/v2\/posts\/35\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogs.flinders.edu.au\/eating-well\/wp-json\/wp\/v2\/media?parent=35"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/eating-well\/wp-json\/wp\/v2\/categories?post=35"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/eating-well\/wp-json\/wp\/v2\/tags?post=35"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}