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Club Kingswood top 5 healthy breakfast options

02 November, 2016 by Alex

We know how hard it can be to eat breakfast on a regular basis, let's be honest porridge oats day in day out can be boring.  Which is why we teamed up with personal trainer Bayley Archer and put together our five favourite breakfast recipes for you.  They taste absolutely delicious, let us know what you think of these in the comments below.

Protein Pancakes

Protein Pancakes

Serves: 1

Prep: 5 minutes

Cooking: 5 minutes

~ 1 banana

~ 2 eggs

~ 10g oats

~ 1 tsp Coconut Oil

~ (Optional) Top with natural yoghurt, Berries, Nuts, Cinnamon, Honey etc.


Crack your eggs into a bowl along with chopped banana and oats.

Use a fork to whisk it all up and mash your banana to your decided consistency.  The mixture should be quite runny.

Then heat a tsp of coconut oil in a pan adding a small amount of your mixture flipping over until cooked, repeat until you've used all of your mxiture.  If you prefer you can make one big pancake flipping it like an omelette.
Once cooked topped with your desired topping.  I chose berries, yoghurt, cinnamon and honey.

These easy pancakes are perfect for a post workout breakfast providing you with carbs and protein!

Per Serving

Calories: 267
Fat: 10g
Carbs: 30g
Protein: 15g

Overnight Chocolate Chia Seed Pudding

Overnight Chocolate Chia Seed Pudding

Serves: 4

Prep: 15 minutes

~ 1 1/2 cup almond milk

~ 1/3 cup chia seeds

~ 1/4 cup cacao/cocoa powder

~ 2-5 tbsp honey/agave nectar

~ 1/4 tsp cinnamon (optional)

~ 1 tsp vanilla extract

~ 1/4 tsp of salt


1.Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine.

Sweeten to taste with honey/agave nectar at this time.

3.Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency).

4.Leftovers keep covered in the fridge for 2-3 days, though best when fresh.

When consumed, serve chilled with desired toppings, such as fruit or granola!

Per Serving

Calories: 133
Fat: 8g
Carbs: 17g
Protein: 5.3g

5 minute Smoothie Bowl

5 minute Smoothie Bowl

Serves: 1-2

Prep: 5 minutes

~ 1 heaping cup of frozen rasberries

~ 1 small sliced and frozen banana

~ 2-3 tbsp nut/coconut milk

~ *optional* 1 scoop of protein powder

~ Toppings *optional*: Shredded coconut, fruit, granola, Chia seeds.


Add frozen berries and banana to a blender and blend on low until small bits remain - see photo.

Add a bit of coconut or almond milk and protein powder (optional), and blend on low again, scraping down sides as needed, until the mixture reaches a soft serve consistency (see photo).

Scoop into 1-2 serving bowls and top with desired toppings (optional).  I prefer chia seeds and coconut, but strawberries, granola and a nut orseed butterbe great here, too!

Best when fresh, though leftovers keep in the freezer for 1-2 weeks.  Let thaw before enjoying.

Egg Muffins

Egg Muffins

Serves: 12 muffins

Prep: 10 minutes

Cooking: 15 minutes

~ 2 cups diced pepper

~ 1 cup diced onion

~ 2 cups roughly chopped spinach

~ 1 cup diced mushroom

~ 2 cloves of minced garlic.

~ 4 whole eggs

~ 4 egg whites

~ Coconut oil for frying

Per Serving without toppings

Calories: 214
Fat: 2.5g
Carbs: 39g
Protein: 2.8g


Preheat oven to 350 degrees F.

Grease a standard 12-slot muffin pan with cooking spray and set aside.

Heat a large non stick pan over medium heat.  Once hot, add in oil, red pepper, green pepper, and onion.

Saute 5-7 minutes, or until peppers are tender., then add in spinach and mushrooms and cook for an additional 2 minutes.

In the last 30 seconds, add in minced garlic.  Season with salt and remove from heat.

Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.  Then stir in cooked veggies.

Pour the egg/veggie mixture evenly into the prepared muffin pan.

Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked.

Cool slightly and serve immediately! Leftovers can be stored in an airtight container in the fridge for about 4 days.  These may also be frozen.  To reheat, pop them in the microwave until warm!

Per muffin

Calories: 48
Fat: 2.7g
Protein: 3.7g

Baked egg in Avocado

Baked egg in Avocado

Serves: 1

~1 large ripe avocado

~2 medium eggs

~Large handful Kale

~6 cherry tomatoes

~1/2 red pepper

~ 30g feta


Preheat the oven.  Cut the avocado in half lengthways so both pieces resemble a boat shape.  With a spoon, scoop out some of the avocado from both halves.

Put in a baking tin so they stay upright and crack an egg in each half.  Season well and put in the oven for 20 minutes on a medium heat.

Cut the tomatoes in half, slice the red pepper and add to a pan.  Fry on a low heat for a couple of minutes.  You can add a little coconut or olive oil to the pan if you wish.

Spread the kale out on a baking tray, spray with oil olive and season well with salt.  I like to add garlic salt for extra flavour! Put the tray in for literally 2 minutes.  Watch it until it goes crispy, it burns very quickly.

Now assemble your dish! Add a bed of kale to the bottom of the bowl, then the tomato and pepper.  Finally place you baked eggs in avocado on top and add a sprinkling of feta to finish.
So delicious and easy, you've got to try it!

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