You're in for a treat with my brand new Healthy Recipes series that includes deliciously simple recipes and meal suggestions for a wholefood breakfast, lunch, or dinner...including nutritious snacks. If you're looking for the best weekly weight loss meal plan, look no further. All of my recipes use clean ingredients and are suitable for plant-based or omnivore menus. They're also budget-friendly, family-friendly and flexible... and did I mention they're densely nourishing?
You are going to love these quick and easy recipes that are based on simple, wholefood ingredients. There is no calorie counting, no carb tracking or weighing of food. You don’t have to worry about food cravings or snacking, because the recipes here will provide you with all the daily nutrients and sustenance you need to keep you feeling fully nourished and satisfied. Hangry? Let's cook....
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Super Simple Breakfast Recipes On A Budget
Let's kick things off with one of my favourite wholefood recipes...overnight oats. These are ridiculously quick and easy to make, super cheap and a powerhouse of nutrition all in one!
Oats are an excellent source of dietary fibre. Each day you need anywhere from 30-50g per day and the only way to get it is from your food. Fibre is the non-digestible parts of the plantabsed foods we consume and works to feed your gut microbes essential for good gut health. Fibre takes some time to be digested which helps you feel full for longer over more processed or over milled ingredients such as breads or pastries.
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High Fibre Overnight Oats
To make overnight oats all you need is some small 250ml-300ml sized mason jars or recycled jam jars. Add a few spoonful's of rolled oats, top with your favourite milk and add a dash of spices, vanilla or protein powder to flavour it. So easy the littlies can even do it!!
Easy Overnight Oats Recipe
Ingredients
250ml plantbased milk, I use oat or almond milks
3 tbsp rolled or quick oats
2 tbsp chia seeds
1 tbsp pumpkin seeds
1 tbsp crushed walnuts
1/2 tsp vanilla extract
1/2 tsp cinnamon, ground
1 scoop vanilla flavoured protein (option)
Add all the ingredients to the jar and stir well to combine. Add a lid and place in the fridge for a minimum of 2hr but overnight is ideal. To serve, add a few berries to the jar and enjoy!
Fruity Gourmet Toasties
Toast is a highly convenient breakfast but it is not always healthy if you use white bread and processed toppings. Whenever possible choose a high-fibre bread and be choosy with your toppings.
Some deliciously good wholefood ideas are smashed avocado and sliced tomato ; with greens; a sunny-side up egg with garlic sautéed spinach and toasted almond flakes; beetroot hummus, crumbled feta cheese with fresh pea sprouts; raw nut butter with low carb berries (pictured) or a low-fat cream cheese with thin peach slices.
Chia Seed Pudding
Much like overnight oats, chia pudding (pictured top) is another high-fibre breakfast and raw dessert made in a few minutes and stored in the fridge to set overnight. Chia seeds are densely nutritious, high in fibre and protein making them a super well-balanced meal in and of themselves.
Chia Seed Pudding Recipe
Ingredients
250ml of milk, I use oat or almond milk
3 tbsp chia seeds, white or black
1 tbsp raw honey or maple syrup
1/2 tsp vanilla extract
1/2 tsp cinnamon, ground
The trick to a nice, clump-free chia pudding it to keep stirring the ingredients for a few minutes while the seeds begin to absorb the moisture from the milk. I like to make these in jars and double or triple the recipe to batch prep a few jars for the week ahead.
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Egg Nourish Bowl
You can't beat eggs for an affordable and wholefood-based ingredient that has so many uses in the kitchen. Unless you are intolerant or vegan, eggs provide a powerhouse of nutrition and make a fantastic breakfast ingredient loaded with over 13 essential nutrients, clean protein and omega-3s.
Egg Nourish Bowl Recipe
Ingredients
1-2 hard-boiled eggs, organic, free range
1 cup fresh spinach, organic
2 tbsp chic peas, rinsed
1/2 Hass avocado, sliced
1 of wedge lemon
1/2 tsp salt/pepper to season
In a bowl or serving plate, add the spinach and top with the remaining ingredients. This recipe is deceivingly filling and perfect for breakfast, lunch or a light dinner. Healthy + happiness,
Emma xox
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