Tag: breakfast

Categories
Nutrition

Healthy Recipes #1 – Breakfast

The secret to living a long and healthy life requires not only regular exercise and physical activity but also to keep a well balanced diet but it can be difficult to regularly  come up with new and exciting ways to follow a healthy and nutritious diet. In addition to our MaxNRG exercise and workout videos/information, we now bring to you a variety of healthy recipes to try at home. We at MaxNRG Personal Training aim to provide weekly breakfast, lunch, dinner and even dessert recipe options/ideas that will not only revive your taste buds but take you a step closer to reaching a healthier you!


To kickstart this new segment we have provided two breakfast options:

  • French Toast with berries and yogurt

  • Baked ricotta with baby spinach leaves and tomato

Healthy Breakfast – Option 1

French Toast with berries and yogurt

Ingredients

  • 2 eggs
  • ½ cup no-fat milk
  • 4 slices bread
  • Olive oil spray
  • 2 cups fresh berries(strawberries & blueberries)
  • ½ cup low-fat yogurt

Method

  1. Whisk the eggs and milk together in shallow bowl
  2. Add the slices of bread and soak both sides thoroughly in the mixture
  3. Spray olive oil on a non stick frying pan over a medium heat
  4. Cook the bread for 1-2 minutes on each side until golden
  5. Serve on plate topped with berries and a little yogurt

Serves 4

Nutritional Info per serve

Calories – 185
Protein – 11g
Fat – Total 3.9g
Fat/Saturated – 1g
Carbohydrate – 24g
Sugars: 9.7g
Fibre: 4.lg

Healthy Breakfast – Option 2

Baked ricotta with baby spinach leaves and tomato

Ingredients

  • 1 ½ cups low-fat ricotta
  • 2 eggs, lightly beaten
  • 1 cup shredded baby spinach
  • 2 tablespoons shredded basil leaves
  • Salt and pepper
  • 250g cherry truss tomatos

Method

  1. Preheat oven to 200°C
  2. Grease a 6-hole friand pan with spray oil
  3. Mix together the ricotta, eggs, baby spinach and basil in large mixing bowl until well combined
  4. Season well with salt and pepper
  5. Scoop into the prepared friand pan
  6. Bake for 15-20 minutes or until ricotta is set
  7. Meanwhile place the tomatoes to a bake tray and place in oven for 5 mins or until the tomatoes have just start to split.
  8. Serve the baked ricotta onto a plate and serve with tomatoes as a side
  9. Top off with extra basil leaves

Serves 6

Nutritional Info per serve

Calories – 132
Protein – 12g
Fat – Total 8.3g
Fat/Saturated – 4.5g
Carbohydrate – 2.6g
Sugars: 2.5g
Fibre: 0.8g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

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0403 741 278
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Categories
Nutrition

Begin the day the right way – EAT BREAKFAST!

Breakfast is the first meal of the day, and starting with a nutritious breakfast is an easy way to improve you overall wellbeing and boost your ability to function well throughout the day.

Why is breakfast important?

  • People who eat breakfast make better choices over the rest of the day
  • Generally have better diets overall
  • Have lower cholesterol levels
  • Is a perfect meal to refuel you body and brain
  • A healthy breakfast boosts your nutrition intake such as fibre, calcium, iron, folate, riboflavin, vitamin A and C and Zinc and decreases the intake of fat
  • Breakfast eaters have more chance to have improved short term memory function and heightened alertness which can assist in the learning and efficiency at work or school
  • Puts you in a positive mood and reduces stress levels
  • Teenagers that stick to regular breakfast eating habits will receive the nutrients and energy which is highly recommended throughout their important growth and development stage.

Most people have dinner between 6pm-8pm every night.  If you are skipping breakfast and therefore making lunch your first meal for the day, your body has not been given any nutrients for almost 15-18 hours and will cause a whole bunch of problems, especially if you are trying to either gain or lose weight.  One of the major problems this causes is a big drop in you metabolic rate, which is one of the worst things possible when trying to lose body fat.

A more in depth look at metabolism and how it effects weight loss will be coming to the MaxNRG Personal Training Blog soon.

Some healthy breakfast suggestions

  • French Toast
  • Poached eggs
  • Eggs Benedict
  • Scrambled eggs
  • Omelette
  • Porridge
  • Muesli
  • Low fat yogurt

Here is a quick and easy breakfast recipe

QUICK MICROWAVE BANANA PORRIDGE

Ingredients:

  • 1 ½ cups quick cooking oats
  • 2 cups of hot water
  • 1 cup milk
  • 1 banana, mashed
  • Dribble of honey

Directions:

  1. Combine oats and water in a large mixing bowl.
  2. Microwave on HIGH for 5 minutes
  3. Stir in the milk and mashed banana
  4. Dribble honey over the top

Enjoy your meal and remember a healthy breakfast does not need to be hard, keep it simple and nutritious and you will feel the benefits.