Breakfast ideas selected from the recipe page
GERD
Tropical Oatmeal:
Egg white omelette: with low-fat or dairy-free cheese and your choice of vegetables (spinach, asparagus, and scallions are all low-acid vegetables that would work well in an omelette). If you make a small omelette, add a side of whole-grain toast.
Breakfast Smoothies: Fresh fruit smoothies with low-fat or dairy-free yogurt and banana. For a more filling smoothie, blend in a tablespoon or two of whole-grain oats. If you want a little more flavour, try blending in a few berries. Start with one or two and see how well your stomach tolerates them; the acidity of the berries will likely be offset well enough by the banana and yogurt!
Savoury Crepes:
Low-fat yogurt parfait with cubed honeydew and cantaloupe. Top with granola or muesli.
Gluten Free
Veggie-Packed Omelette: Whisk eggs and cook with spinach, bell peppers, and tomatoes for a protein-rich, savoury start.
Overnight Chia Pudding: Soak chia seeds overnight in your choice of dairy-free milk and top with berries and nuts in the morning.
Apple Cinnamon Oatmeal: Make sure to use certified gluten-free oats, cooked with diced apples and cinnamon.
Banana Oat Pancakes: Mash a banana with 2 eggs for a super quick, 2-ingredient pancake.
Smoothie Bowl: Blend frozen banana, spinach, and a scoop of gluten-free protein powder. Baked eggs with spinach, tomatoes, ricotta & basil: 1 tbsp olive oil, 1 onion, finely chopped, 1 garlic clove
crushed, pinch of chilli flakes, 3 x 400g cans finely chopped tomatoes(or blitz regular canned chopped tomatoes using a food processor or hand blender), 3 tbsp sundried tomato pesto
(ensure vegetarian, if needed), 200g spinach roughly chopped, 8 large eggs, 100g ricotta, 40g parmesan or vegetarian alternative, finely grated, handful of basil leaves and lastly crusty bread or focaccia, to serve
BAKED EGGS IN HASH BROWN CUPS: 6 to 8 medium russet, potatoes, Salt and ground pepper, Cooking spray and 24 large eggs (feeds 12)
Type 2 Diabetes
Chia Pudding:
Berry Yogurt Bowls:
Homemade Granola Mix:
Sheet Pan Breakfast Bake:
Protein Pancakes: Rethink this classic sweet breakfast! Focusing on adding naturally sweet ingredients (in this case, pumpkin) alongside protein-packed staples is key. There are six main ingredients in this nutritionist-approved pancake recipe; spices, baking powder, cottage cheese, eggs, pumpkin purée, and plenty of oats. The result is a cake that contains 16g of protein. Go easy on the syrup — less is more here.
Sausage and Pepper Skillet:
Green Smoothies