WEIGHT MANAGEMENT SERVICE
ESTABLISHED 2017
Breakfast Or Brunch?
The start of the day is the most important time to fuel your body. This fires up the metabolism and gives you all the energy you need for the day ahead.
Due to our busy lifestyles, many of us are in the bad habit of eating very little all day and then eating large amounts at night. This is the worst thing to do and causes all sorts of problems with your metabolism.
Eat the majority of calories before 3pm and this will re-set and normalise your metabolic rate.
Here are some great breakfast or brunch ideas to get your day off to a good start and can have anytime between 6am & 12pm
Fruit & Nut Porridge
Prepare Oatmeal or porridge oats with Milk
Then mix in mashed small banana
Top with any nuts, seeds & fruit of choice
eg: chia seeds, hemp seeds, pumpkin seeds, goji berries, blueberries, raspberries, Kiwi,
strawberries and almonds etc
Drizzle over a teaspoon of runny honey
Breakfast.
Have with a probiotic yoghurt, coffee and freshly squeezed orange juice
Smashed Avocado, Fried Egg With Mushrooms
Fry some chopped mushrooms in butter.
Layer onto a slice of wholemeal toast topped with smashed avocado or chopped gherkins with some brown or red sauce
Top with a fried egg and sprinkle over a few chopped chives to garnish.
Season with salt & pepper
For a brunch, add some baked beans on the side, a rasher of bacon and 2 small sausages
Go Continental
Fill a buttered croissant or two with slices of Brie or Camembert cheese- warm slightly so cheese partially melts
Fill with fresh sliced country ham, cucumber, tomato and lettuce
Add a little cranberry sauce if so desire
Eggs Benedict With Bacon & Asparagus
4 slices thick cut bacon
1 bunch asparagus cleaned and trimmed
2 teaspoons olive oil
4 eggs
2 English muffins cut in half (optional)
Hollandaise Sauce
salt and pepper to taste
Preheat oven to 400º F. Spray a muffin tin with nonstick cooking spray. Set aside.
Place bacon and asparagus on a fully rimmed baking sheet (edges on all four sides) that has been topped with a cooling rack. Drizzle olive oil over asparagus. Bake until bacon is cooked through and browned and asparagus is tender, about 15 minutes. Add 2 tablespoons of water to each indention of the muffin tin. Crack an egg into each individual indention, taking care not to break the yolk of the egg. Place in the oven along with the bacon the last 9-10 minutes of cooking.
Place English muffins on another baking sheet. Spread with butter and place in oven at the same time as adding eggs.
As your bacon, eggs, and muffins are baking, prepare your hollandaise sauce. Pour into a serving container.
To assemble Eggs Benedict, place English Muffins on each plate (if using), top with some asparagus and one slice of bacon. Using a silicon spatula, gently remove a poached egg from the muffin tin, draining on a thick kitchen towel before placing on top of the bacon. Drizzle with hollandaise sauce and salt and pepper to taste. Serve warm.
Horseradish Corned Beef Hash
Ingredients:
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3 tbsp unsalted butter
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1 small sweet onion, finely diced (about 1 cup)
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1 large clove garlic, finely minced
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2 cups diced cooked corned beef
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2 cups (3/4 to 1-inch cubes) cooked Yukon Gold potatoes
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1 tbsp horseradish
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2 tbsp finely chopped fresh parsley
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1/8 tsp black pepper
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Kosher salt to taste
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Fried or poached egg, for serving, optional
Method:
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In a large cast-iron skillet, melt butter over medium-high heat. Add onion and sauté until softened and translucent, about 3 minutes. Stir in the garlic and cook until fragrant, about 30 seconds.
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Stir in the cooked potatoes and corned beef; gently mix together, spread out evenly in the skillet, then press down with a spatula.
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Let everything cook without stirring, allowing to brown, for about 3 minutes (use the spatula to take a quick peek underneath to make sure they’re browning, but also not burning.) Once browned, flip sections over to brown on the other side, pressing down again; cook for another 3 minutes. (If you notice sticking, add a little bit more butter to the skillet.)
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Add in the horseradish, parsley, pepper, and salt and gently stir until combined.
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Serve hot portions with a fried or poached egg, if desired.
Breakfast Pizza
This one comes together fast and easy with all the ingredients you’d use for a regular breakfast plate, just better because it’s a pizza!
Ingredients:
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8 bacon slices, cut into 1 1/2 inch pieces
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1 1/2 tbsps cornmeal
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1 (13.8-ounce can) refrigerated classic pizza crust
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1 1/2 tbsps olive oil
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2 cloves garlic, minced
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1 (8-ounce) package Mozzarella cheese thinly sliced
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3 green onions, thinly sliced
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3 large eggs
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Kosher salt and freshly ground black pepper
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2 tablespoons chopped fresh parsley leaves
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1/4 teaspoon crushed red pepper flakes
Method:
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Preheat oven to 450 degrees F. Lightly coat a baking sheet or pizza pan with olive oil
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Heat a large skillet over medium-high heat. Add bacon and cook until just golden but not yet crispy, about 3-4 minutes. Drain excess fat; transfer bacon to a paper towel-lined plate
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Working on a surface that has been sprinkled with cornmeal, roll out the pizza into a 12-inch-diameter round. Transfer to a prepared baking sheet or pizza pan.
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Brush dough with olive oil and garlic. Top with mozzarella, bacon, and green onions, leaving 3 (3-inch rounds) for the eggs.
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Place into oven and bake until the edges begin to brown, about 10-12 minutes.
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Remove from oven. Add eggs, gently cracking the eggs throughout and keeping the yolk intact.
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Place into oven and bake until the egg whites have set and crust is golden brown, an additional 8-10 minutes.
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Serve immediately, garnished with parsley and red pepper flakes, if desired
Nutty Overnight Oats
Overnight Oats are easy with tiny prep the night before. They are the perfect grab-and-go protein-packed start to the day.
Ingredients:
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1 cup gluten-free old-fashioned oats
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1 tbsp chia seeds
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¼ tsp cinnamon
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½ cup plain Greek yogurt
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1 cup unsweetened almond milk
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1 tsp vanilla extract
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1 tbsp maple syrup or honey
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2 tbsp peanut butter
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¼ teaspoon salt
Optional Toppings:
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Extra almond milk or Greek yogurt
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Sliced banana, strawberries, raspberries, or blueberries
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Nuts, coconut, seeds, granola, extra nut butter
Method:
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Add all of the ingredients to a large wide-mouthed glass container with a lid and stir until everything is well combined.
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Cover the container and place it in the fridge for at least 2 hours or up to overnight.
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After oats have chilled, remove them from the fridge and stir them. Feel free to add an extra splash of milk if you want to thin the oats out a bit. Add your toppings, serve, and enjoy!
Chorizio & Egg Waffles
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4 links chorizo sausage
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1 tbsp extra-virgin olive oil
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1 tbsp unsalted butter
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4 eggs
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Salt and freshly ground black pepper
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Fresh Waffles
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4 tsp chopped fresh chives
Method:
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Make the sausage: Remove the casings from the sausages and form each link into a 4- to 5-inch patty.
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Heat the olive oil in a medium sauté pan over medium heat. Add the sausage patties to the pan and cook until well browned, 3 to 4 minutes per side. Remove the patties from the pan and set them aside.
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Add the butter to the pan and melt it over medium heat. Crack the eggs into the pan and reduce the heat to medium-low. Cover the pan and cook until the whites are set but the yolks are still runny, 3 to 4 minutes. Season with salt and pepper.
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Build the sandwiches: If desired, trim round waffles into squares to resemble slices of bread. Place one waffle on a plate and top with a sausage patty and a fried egg. Garnish the egg with 1 teaspoon chives and top with a second waffle.
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Repeat with the remaining waffles, sausages, eggs, and chives. Serve immediately.
Japanese Breakfast Soup
Breakfast soup?? Yes you heard right and is a really healthy start to the day. This hearty, warming egg drop soup is easy to makes and tastes delicious topped with fresh spinach and crumbled bacon and served with toast.
Ingredients:
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2 tbsp dried wakame seaweed
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1 1/2 cups vegetarian dashi or use vegetable broth or chicken broth
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1/3 cup cooked brown rice
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1/2 cup napa cabbage spinach or other leafy green, thinly sliced
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1/2 cup tofu cut into 1/2″ cubes
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2 tbsp julienned carrots
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1 tbsp red miso
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1 egg lightly beaten
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minced scallions for garnish
Method:
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Soak wakame seaweed in water for 10 minutes. It will rehydrate to about 5x the original amount. Measure out 1/4 cup; reserve the rest for another batch.
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Bring dashi to a boil. Remove a few spoonfuls and mix with miso to dissolve it. Add rice, napa cabbage, tofu, carrots, and rehydrated wakame to dashi; cook 2-3 minutes until vegetables are just tender. Stir in miso mixture.
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Slowly drizzle in beaten egg (You can also use a poached egg, or quartered hard-boiled egg instead of the beaten egg), stirring as you go along.
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Ladle soup into a serving bowl.
Chilaquiles Verdes
Ingredients:
For the Salsa Verde
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1 1/2 pounds of tomatillo roasted or boiled.
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1 Poblano pepper deseeded and without the skin.
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1/2 white onion
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2 cloves of garlic
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1 cup of chicken stock
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1/2 bunch of cilantro
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1 jalapeño, optional
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1/4 teaspoon of ground cumin
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Salt and pepper to taste
For the Chilaquiles
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20 corn tortillas cut into triangles baked (preferred) or fried.
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2 eggs over easy or over hard
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1 tbsp Mexican Crema
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1 tbsp queso fresco or cotija
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1 avocado chopped, optional
Method:
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Add all of the salsa verde ingredients to a good blender and blend until everything is broken down, but not too smooth.
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Add the blended salsa to a hot frying pan with a teaspoon of olive oil and cook for 5 minutes, adding additional chicken stock if desired.
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Pour the salsa verde over the baked (or fried) tortillas if you want a crispier texture, or add the tortilla chips to the salsa itself for a softer texture.
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Top with queso fresco, egg, avocado, and Mexican crema.
Salmon & Cream Cheese Bagel
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50g cream cheese
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2 bagels, halved and lightly toasted
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100g smoked salmon, cut into slices
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1 avocado, sliced
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½ lemon, cut into wedges
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1 tbsp olive oil
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2 eggs
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pinch of cayenne pepper
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STEP 1
Spread the cream cheese over both halves of the toasted bagels. Add the salmon to the bottom halves, then top with the avocado. Squeeze over a little lemon juice and season well.
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STEP 2
Heat the oil in a non-stick frying pan. When hot, crack in the eggs, season and cook for 2-3 mins until the white is set and starting to crisp up around the edges. Sit the eggs on top of each bagel base and sprinkle cayenne on each yolk. Top with the other half of the bagel and serve with lemon wedges on the side, for squeezing over.