4 Protein-Packed Breakfast Recipes
Starting the day with a well-balanced breakfast is key to stabilise blood sugar levels throughout the day. Ensuring you have plenty of protein – whether that be courtesy of eggs, tofu or natural yoghurt – first thing helps with satiety and prevents energy slumps or unnecessary hunger throughout the day.
Here are four of our favourite protein-rich breakfast ideas to inspire you.
1. BUCKWHEAT CREPE WITH SCRAMBLED EGG WATERCRESS + SUMAC
FOR THE CREPES:
125g (1 cup) buckwheat flour
1/4 tsp salt
1 egg, beaten
300g (1 1/2 cups) water
1-2 tbsp coconut oil
1 tbsp coconut or olive oil
FOR THE EGGS:
4 eggs, beaten
1/4 tsp salt
1/2 tsp cracked black pepper
2 handfuls watercress
1-2 tsp sumac
Drizzle good quality olive oil
1 tsp cracked black pepper, optional
1 tbsp pickled onion, optional
METHOD:
1. Combine the flour and salt in a bowl, add the egg and then slowly whisk in the water.
2. In a crepe or large frying pan on a medium heat, melt the coconut oil until it begins to bubble.
3. Using a ladle, spoon a generous amount of the batter onto the pan and spread it out to cover the whole area.
4. Cook for a minute or so until little bubbles appear, flip the crepe and cook for a further 30 seconds to a minute. Transfer to a warm plate and continue to cook the rest of the batter.
5. In a medium frying pan on a medium heat add the oil. Pour the eggs into the pan and leave them to sit for a moment or two until the edges look cooked. Using a spatula, gently pull the eggs around the pan a few times being careful not to over scramble. This will give you silky smooth eggs. Remove from the heat as soon as they are just under, they will continue to cook.
6. To assemble, spoon the eggs evenly across the crepe, top with some watercress and a tsp of sumac.
7. Finish with a drizzle of oil, some more cracked black pepper and some pickled onion.
2. BREAKFAST MASALA DOSA WITH CRISPY FRIED EGG
125g (1 cup) buckwheat flour
1/4 tsp salt
1 tsp curry powder
1 egg, beaten
300g (1 1/2 cups) water
2-3 tbsp coconut oil
FOR THE FILLING:
1/2 head cauliflower/grated into rice
1 tsp curry powder
1/2 tsp cumin
1/4 tsp turmeric
1/4 tsp salt
Juice of 1/2 a lime
1 tbsp olive oil
2-4 eggs
Small handful coriander / roughly chopped
1 red chilli / roughly chopped (optional)
METHOD:
1. Combine the flour, salt and curry powder in a bowl, add the egg and then slowly whisk in the water.
2. In a crepe or large frying pan on a medium heat, melt the coconut oil until it begins to bubble. Using a ladle, spoon a generous amount of the batter onto the pan and spread it out to cover the whole area. Cook for a minute or so until little bubbles appear, flip the crepe and cook for a further 30 seconds. Transfer to a warm plate and continue to cook the rest of the batter.
3. In the same frying pan on a medium heat, melt the remaining coconut oil. Add the cauli-rice, spices and salt and fry until piping hot. Stir in the lime juice. Keep warm and set aside.
4. Again, in the same frying pan add the olive oil. Once hot crack the eggs in and fry until crispy. Flip over and fry for 20 seconds.
5. Once ready to serve fill each crepe with some curried cauli-rice and top with an egg. Finish with some coriander and some chilli if you want the heat.
3. GIGANTES WITH POACHED EGGS
FOR THE BEANS:
1 x 400g tin of butter beans
2 tbsp tomato paste
1 tsp sumac
1 tsp harissa
1/2 tsp cinnamon
1/2 tsp smoked paprika
1/2 tsp salt
1 tsp cracked black pepper
4 eggs
Medium handful parsley, roughly chopped
A drizzle good quality olive oil
METHOD:
1. In a small sauce pan on a medium heat, add the beans, tomato paste, sumac, harissa, cinnamon, smoked paprika, salt and black pepper. Give everything a good stir and add ½ cup water. Cook until piping hot and slightly reduced. You may need to add another splash of water to loosen and try to mix often to stop the bottom from burning.
2. Bring a pan of water to the boil and then reduce to a very low simmer. Using a whisk, create a whirlpool in the water and crack the eggs into it. Poach for 3-4 minutes until the whites have set and the yolk can hold its shape firmly.
3. Plate the beans and top with poached eggs, lots of fresh parsley and a drizzle of good quality olive oil.
4. MEXICAN TOFU SCRAMBLE WITH SRIRACHA
FOR THE SALSA:
2 handfuls baby tomatoes / roughly chopped
1 small red onion / roughly chopped
Medium bunch coriander / roughly chopped
Juice of 1/2 a lime
1/4 tsp salt
1 red chilli / roughly chopped (optional)
FOR THE TOFU:
1 tsp coconut or olive oil
1 block (200-300g) block firm tofu
1/2 tsp turmeric
1 tbsp nutritional yeast
1/4 tsp kala namak or regular sea salt
1 tsp cracked black pepper
1-2 tbsp tinned jalapeños / roughly chopped (to your taste)
1 tbsp natural sriracha to serve
METHOD:
1. Place the ingredients for the salsa in a bowl and toss together.
2. In a medium frying pan on a medium heat add the oil.
3. Use the back of a fork to mash the tofu. Mix in the turmeric, nutritional yeast, salt and pepper. Once the pan is hot stir in the tofu. Fry for 5 minutes until piping hot. Fold in the jalapeños.
4. Serve immediately with lots of salsa and sriracha.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
