Who doesn’t love a weekend? Some of lie in, some of us get up and train but either of those 2 things should be followed by a lazy brunch. But this doesn’t mean falling off the healthy eating wagon. A delicious brunch can still be nutritious and of benefit to your body.
Here I have picked 2 of my favourite recipes to fuel or re-fuel you up for a fun packed day.
Sweet Potato, Smokey Bacon and Apple Hash
Did you know that in one medium sweet potato there is 400% of your daily requirement of vitamin A? They also contain lots of vitamin C, fibre and potassium. They contain more nutrients overall than white potato, have fewer calories and a lower glycemic index which means they are less likely to cause spikes in blood sugar.
Apples also help to lower blood sugar and are high in vitamin C, Kale is one of the most nutrient dense foods on the planet and gives you a big hit of Vitamin C.
There is a great life hack to make this a viable option in the morning but is super tasty and nutritious at any time of day. It’s a weekend brunch favourite of mine. If you are not a fan of eggs then it is also nice topped with chopped avocado.
This recipe is:
Omit the bacon and add some cherry tomatoes and smoked paprika for flavour
fry in plenty of coconut oil and top with avocado as well as fried egg
Substitute the bacon for chorizo!
The sweet potato life hack: when I am cooking dinner on a weekend I usually put a few sweet potatoes in the oven (whole with skins on , just wash and prick). They take about 40 mins to bake and keep in the fridge for 3-4 days. You then have super speedy access to sweet potato for salads, hash, sautéed, mashed and jacket (just reheat in the microwave). Or you can buy it ready chopped and frozen in the supermarkets. The ingredients for this breakfast can be prepared the night before apart from the apple. So that I don’t waste bacon, I roll individual rashers and place them back in the packet and freeze so that I can take them out one at a time and don’t have to defrost the whole lot.
Sweet potato see above. Kale – look around this site, there are lots of Kale recipes but here are a couple of my favourites All Natural Protein and Recovery Drinks and Smoothies and Eat Clean, High Protein Breakfast Hash. Bacon see Grain Free Egg and Bacon Breakfast Wrap or Eat Clean Bacon Sandwhich with Aubergine Bread
Apple, Bacon and Sweet Potato Hash (serves 1)
- 1 medium sweet potato cooked with skin and diced
- 1 apple diced
- 1/2 onion sliced
- 2 rashers of bacon diced
- 1 handful of Kale (not totally necessary but I had some in the fridge and green stuff in the morning is good)!
- Cooking fat of your choice
- 1 egg
- Heat some oil in a large pan
- Add the bacon and onion and fry until golden
- Add the sweet potato and apple and continue to fry until the potato is starting to brown
- Meanwhile heat some oil in another pan and crack in your egg
- Once the egg is in the pan add the Kale to the sweet potato with salt and pepper and stir fry until the egg is ready
- Tip the sweet potato mix onto a plate and top with the fried egg and enjoy
You can find Buckwheat Flour in the supermarkets now. It is an emerging super food and is not related to wheat! It’s not even a grain, it’s actually a seed that is related to rhubarb and sorrell.
Buckwheat is high in protein, containing all 8 Essential Amino Acids, for more information on these read Do I Need A Protein Powder?. Also high in fibre and magnesium it helps to lower cholesterol and blood pressure.
Buckwheat is gluten-free although, similar to oats, growing and manufacturing processes cannot guarantee that it has not been contaminated with gluten so if your intolerance is severe I would suggest that you use a gluten-free flour instead.
- Berries, chopped apple or banana with nut butter or yogurt
- Bacon, eggs and avocado
- Scrambled egg and smoked salmon
- Ham and grated cheese
- Frozen black cherries (defrosted and warmed in the microwave) with cream of your choice
This recipe is:
Fry in plenty of coconut oil and top with high fat toppings such as almond butter, full fat greek yogurt, Coconut milk or avocado and egg
Top with coconut milk yogurt and berries
Make extra and freeze with a piece of grease-proof paper between each one. you can then take these out of the freezer and pop in the toaster from frozen for a super speedy breakfast. Spread with nut butter for a speedy high protein breakfast on the run
Buckwheat flour is very versatile and can be used in all sorts of baking. You could use it instead of quinoa flour and tapioca flour in my Grain Free Tortilla Protein Wraps or just make more pancakes!
Buckwheat Pancakes (serves 2 normal people and 1 me)!
- 1/2 cup of buckwheat flour
- 1 egg beaten
- 1/3 cup milk of your choice
- 1/2 tsp baking powder
- 1/2 tsp cinnamon (optional)
- Cooking fat of your choice. Coconut oil works really well and I would imagine that butter would be amazing if you can tolerate it. I personally used olive oil.
- Toppings of your choice
- Heat some oil in a frying pan
- Combine all the ingredients in a bowl and whisk well to a thick batter
- Spoon dollops of batter into the pan and gently spread into rounds
- Once the mixture starts to bubble on the surface and the pancakes are golden underneath flip and cook on the other side
- Top with the toppings of your choice
- 1 medium sweet potato
- 1 apple
- 1 onion
- Smoked Bacon
- 1/2 doz eggs
- Buckwheat flour
- Milk of your choice
- Baking powder
- Ground cinnamon
- Mixed Berries
- Yoghurt of your choice or Nut butter
Enjoy your Weekend!