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The Fitness Zone

3 Healthy Café Breakfasts to Make at Home
April 22, 2020 | by Molly Fabri

Although we love treating ourselves to a café breakfast, learning to make your usual order at home has a lot of great benefits! Home-cooked meals tend to cost ¼ of the price of a café meal, so cutting out one smashed avo on toast or *insert brunch order of choice* a week, will save you roughly $700 a year! Making your own version at home also allows you to select and choose your ingredients, and make it as healthy or as decadent as you please.

As a Nutrition Coach  or Personal Trainer, it is also important to have some recipes and meal ideas that taste delicious, so that you can suggest them to your clients and provide them tips for their weekly food shop to help them on their fitness journey.

Check out these delicious and easy café-style recipes to make at home:

Note: all recipes are single-serve. 

Protein-Packed Avocado Toast

INGREDIENTS:

- ½ an avocado 

- 2 x slices of sourdough (or bread of choice) 

- Juice of half a lemon

- 2 Tbsp Hummus 

- 1 Tbsp hemp seeds

- Salt & Pepper to taste

- Chilli Flakes

METHOD:

Toast your bread, then layer the hummus evenly across each piece. Slice your avocado and place this on top of the hummus. Add lemon, hemp seeds, chilli flakes, salt and pepper on top. The hummus and hemp seeds make this a protein-packed avocado on toast, but if you want more, try adding some poached eggs on the side!

The Ultimate Omelette

INGREDIENTS:

- 2 x whole eggs

- 2 x egg whites

- 5-6 Cherry Tomatoes, halved

- Handful of Spinach

- ¼ cup red onion, chopped

- 1 Clove of fresh Garlic, chopped

- Fresh chopped Basil to taste

- 1 Tbsp Crumbled Feta

- Chilli Flakes

- Salt & Pepper to taste

- 1 Tsp Olive Oil

METHOD:

In a bowl, whisk your whole eggs, egg whites, salt, pepper, chilli flakes, onion and basil. Heat a pan with your chopped garlic and olive oil until it reaches a high heat (the key to omelette success is a hot pan!). Add the cherry tomatoes and spinach, stirring for about 30 seconds (you want the tomato to char lightly and the spinach to wilt) before pouring in your egg mixture. Leave the mixture to cook for about a minute, before sprinkling in your feta. Using a spatula, lift the corner of the omelette; you are checking for a slightly golden brown bottom! If it is cooked enough on the bottom, fold the omelette in half on top of itself. Turn the heat down to medium and allow to cook for another minute or until the centre appears to be cooked through! To give yourself the full cafe experience, serve with a side of tomato chutney and garnish with rocket. 

Peanut Butter Acai Bowl

INGREDIENTS:

- 1 packet of frozen Acai (you can get this at most health food stores)

- 2 x frozen bananas

- ¼ cup almond milk (or coconut water, soy milk, regular milk)

- 1 Tbsp natural peanut butter

- Granola of choice for topping

- Berries of choice for topping

METHOD:

Acai and peanut butter are the perfect combination; a flavour reminiscent to that of a classic PB & J sandwich thanks to the fruitiness of the acai. Add your frozen banana, almond milk, peanut butter and acai into a high powered blender and blend! (Note: you may need to add extra almond milk as you go to help it blend, but remember less is more! You want to keep a thick consistency). As the mixture will be very thick, you may need to stop a few times and stir with a spoon before blending some more. When you have your desired consistency, scoop the mixture into a bowl and top with granola and berries. If you’re a big fan of peanut butter, I recommend melting some in the microwave and drizzling it across the top too. 

If you try these recipes at home, be sure to take some pics of your creations and tag us on Instagram - @ausinstfitness.  We can’t wait to see!  If you loved this article and want to learn more about healthy eating, why not become a Nutrition Coach!

About

Molly Fabri is the Communications and Partnerships Coordinator at the Australian Institute of Fitness.

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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