Breakfast Recipes

Banana & Coconut Milk Porridge

Ingredients

  • Low fat milk 1 cup
  • Coconut milk ¼ cup
  • Old fashioned large flake oats ½ cup
  • Water ¼ cup
  • Vanilla whey protein (25g) normally 1.2 scoops (Approximately)
  • Banana (Sliced) ½

Method

  • In a small pot bring the low fat milk and coconut milk to boil over medium heat.
  • Add oats and reduce heat the medium low for 7-10 minutes, stir occasionally until milk is absorbed.
  • Add banana
  • In a separate bowl add ¼ cup of milk with whey protein and mix with a fork until it dissolves then combine with oats.
  • Pour the mixture over the banana and oat meal
  • Extra - Extra – another way to add the protein powder is to mix it in a blender or shaker to get a smoother texture and pour over the oatmeal.
Nutrition Information 1 Large serving 1 Small serving
Calories523.1261.6
Fats (G)16.78.3
Saturated (G)11.55.7
Monounsaturated (G)1.40.7
Polyunsaturated1.20.6
Omega-3 (G)0.30.1
Omega-6 (G)0.90.5
Carbohydrates (G)53.926.9
Fiber  (G)6.13.1
Sugar14.07.0
Protein39.419.7
15 Minute Chai & Blueberry Porridge

Instructions

  • Water 1 ¼ cup
  • Chai tea 1 bag
  • Old fashioned large flake oats ½ cup
  • Flax seed (grounded 2 tbsp
  • 100% pure honey (If possible) 1 tbsp
  • Low fat milk ¼ cup
  • Vanilla whey protein (25g) normally 1.2 scoops (Approximately)
  • Blueberries (fresh or frozen) ¼ cup

Method

  • Boil 1 ¼ cups of water in a small pot, on a high heat
  • Remove the pot from heat and add a chai tea bag for 5 minutes.
  • After 5 minutes remove the tea bag and resume boiling water.
  • Now add the porridge oats and reduce to water to simmer, stirring occasionally for 5-10 minutes until liquid is absorbed
  • Once liquid is absorbed remove from heat and add in flax seeds and honey and stir.
  • In a separate bowl add ¼ cup of milk with whey protein and mix with a fork until it dissolves then combine with oats.
  • Scatter the blueberries
Nutrition Information 1 Large serving 1 Small serving
Calories472.3236.1
Fats (G)10.25.1
Saturated (G)1.00.5
Monounsaturated (G)1.90.9
Polyunsaturated5.02.5
Omega-3 (G)3.41.7
Omega-6 (G)1.60.8
Carbohydrates (G)60.730.4
Fiber  (G)9.74.9
Sugar24.812.4
Protein34.517.2
Maple Walnut Apple Oatmeal

Instructions

  • Water ½ cup
  • Low fat milk ½ cup
  • Old fashioned large flake oats ½ cup
  • Cinnamon ½ tsp
  • ½ apple cut into small pieces
  • Crushed walnuts
  • 100% pure maple syrup 1 tbsp
  • Water ¼ cup
  • Vanilla whey protein (25g) normally 1.2 scoops (approximately)

Method

  • Take half a cup of low fat milk and half a cyp of water and place it into a small pot on medium heat.
  • Add oats and cinnamon and reduce heat to a low medium and simmer until liquid has absorbed. 
  • While liquid is simmering keep stirring occasionally for 5-10 minutes
  • Once ready take off heat and start to add and mix sliced apple, walnuts and syrup.
  • Take a ¼ cup of water and mix with the protein powder until dissolved and combine with oats mixing all together
    • Extra – another way to add the protein powder is to mix it in a blender or shaker to get a smoother texture and pour onto all over the oatmeal.