Low Blood Pressure Breakfasts

Overnight Chocolate Bircher Muesli

This is a super simple breakfast that you can have over a week and is high in fiber, protein, calcium and probiotics.

I try and encourage parents to get their children into the kitchen as soon as they can and this is a great recipe for them to mix up as there are no sharp objects or heat required.

Serves: 5

Ingredients

  • 2 cup oats
  • 2 cups water
  • 1 cup natural unsweetened yoghurt
  • ½ cup of cocoa powder
  • 1 tablespoon protein powder
  • 1 tsp cinnamon

Directions

Mix everything together in a bowl or storage container and place in the fridge overnight

Optional:

You can easily include some cut up apples, raisins, prunes or pitted cherries into this mix or even top it with sliced banana.

Make Your Own Muesli Mix

Rather than buying store bought muesli, you can make your own for a fraction of the cost and it will last you for ages!

Even better you get to tweak the ingredients to suit what you like!

This blend is particularly high in fibre, protein and cholesterol lowering lecithin. 

Ingredients

  • 4 ½ cups rolled oats
  • ½ cup toasted wheat germ
  • ½ cup wheat bran
  • ½ cup oat bran
  • ¼ cup psyllium husk
  • 1 cup raisins
  • ½ cup chopped walnuts
  • ¼ cup chopped almonds
  • ¼ cup sunflower seeds
  • ¼ cup lecithin
  • ½ cup toasted coconut flakes

Serves 10

Method

  1. Mix all ingredients together and store in an airtight container out of sunlight
  2. Eat within 2 months
  3. Serve with low fat, Greek yoghurt, organic soy milk
  4. Top with cut fresh fruit such as bananas, apples or mixed berries.

Gluten Free Carrot Muffins

These gluten free carrot muffins are multi purpose – you can them as breakfast muffins, snacks or even a sweet treat after dinner with some yoghurt.

Even better, they freeze well so you can always make a batch and freeze them for later!

Ingredients

  • 1 ½ cup buckwheat flour
  • 1 ½ tsp gluten free baking powder
  • ½ cup good quality natural honey
  • 1/3 cup rice bran
  • 1 cup rice milk
  • 2 free range eggs
  • 1 ¼ cup carrot juice and pulp
  • ½ cup sesame seeds or LSA mix

Serves: 12

Method

  1. Beat eggs with rice milk gradually adding in carrot juice and pulp
  2. In separate container mix together buckwheat flour, baking powder, rice bran andseeds (LSA mix).
  3. Combine the two mixtures together and gradually pour in honey. Honey may need tobe heated slightly to ensure a smooth consistency
  4. Spoon into cupcake patties
  5. Bake in a moderate oven (180°C) for 12 minutes or until cooked

Breakfast Quick Shake

Breakfast shakes are a great way to start the day as they are fast and easy to make and you can drink them on the go if you have to.

The varieties are endless as you can include seasonal fruit, different protein powders (I prefer vanilla whey protein as it’s a more neutral base for all fruits) and alter the fibre content according to your needs.

Ingredients

  • 1 punnet strawberries and / or
  • 1 cup mixed berries and / or
  • 1 banana
  • 300 mls soy milk / almond milk / rice milk / A2 milk
  • ½ cup of yoghurt
  • ½ cup toasted muesli or whole almonds

Serves 2 

Method

  1. Wash strawberries or mixed berries and remove stalks
  2. Slice banana into bite sized pieces
  3. Place all ingredients in a blender and pulse until smooth
  4. Serve immediately

Optional
For a thicker shake add in some ice cubes

Vegetable Omelette

Eggs are always a great choice for breakfast as they can be prepared in a variety of ways and are hearty and nourishing.

Please ensure that your eggs are from organic free range sources where possible to ensure the best quality and freshness.

Ingredients

  • 4 eggs
  • 1/2 cup milk
  • 4 mushrooms
  • 2 tomatoes
  • Salt and Pepper

Serves 4

Method

  1. Crack eggs into a bowl and beat with milk
  2. Wash and peel mushrooms
  3. Cut mushrooms into quarters
  4. Wash tomatoes and cut into quarters
  5. Mix mushrooms and tomatoes with egg mixture
  6. Pour mix into a non stick frying pan over low heat until you see bubbles appearing on top side of omelette
  7. Carefully turn omelette over and continue to heat until both sides are golden brown
  8. Serve immediately and season with salt and pepper to tast

Optional

Tomatoes and mushrooms both have a higher water content so you may want to cut them and let them stand for a few minutes.

Try to use tomatoes with a lower water content such as Roma tomatoes and be sure not to cook them for too long

For a meat version, include some low salt ham or left over roast chicken!

For even more of a protein punch, serve with salmon and rye bread.

Protein Rich Banana Bread (Gluten Free)

This super luscious banana bread is another favourite that doubles as a breakfast, snack or dessert.

After cutting it into thick slices, pop it into the toaster and then top with fresh yoghurt for a truly decadent healthy treat!

Ingredients

  • 1 scoop vanilla protein powder
  • 100ml milk
  • 2 eggs
  • 5 ripe bananas peeled
  • 1 cup of almond meal
  • ½ cup of coconut flour
  • 1 ½ tsp of Bicarb soda
  • 1 tsp of Vanilla essence
  • ¼ cup chopped walnuts OR blueberries OR tbsp shredded coconut (optional, to serve)

Serves: 10

 Method

  1. Using a hand stick blender or blender, mix together the milk, protein powder, 2 eggs and 4 bananas
  2. Mix together the almond meal, coconut flour & bicarb soda
  3. Add in the banana blend mix and add vanilla & cinnamon and any optional extras
  4. Mix together and add to a loaf tin that has been lined with baking paper
  5. Cut remaining banana in half and place length ways in the loaf tin
  6. Bake at 180 degrees for 30-40mins – checking that a skewer inserted comes out clean
  7. Lift out and cool on a rack

Protein Pancakes

Who doesn’t love fluffy pancakes for breakfast?

You can have them with sweet or savoury toppings such as yoghurt and fruit or have them with a bit of cheese and ham for a great start to the day.

Ingredients

  • 2 scoops of vanilla protein powder (or unflavoured if you want more savoury pancakes)
  • 2 cups of almond meal
  • 4 egg whites
  • ½ cup of water
  • 1 tbsp of coconut oil or sunflower oil
  • 1 tsp of ground cinnamon (you can omit this if you prefer savoury pancakes)
  • A pinch of salt

Serves:  2

Method

  1. Mix all of the ingredients together with a spoon
  2. Grease the pan with oil
  3. Add 1/4 cup pancake mixture to the pan
  4. As bubbles begin to appear, flip pancake
  5. Cook for another 2 minutes or until done
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