Soul Food - Morning Edition


Guest Blogger - Steph Harris from Feeding Energy


Breakfast. Arguably the most important meal of the day. Whether you are a morning person, or a morning person who likes to sleep in, your first meal of the day will generally set the tone for how you will eat throughout the remainder of your waking hours.


Starting with a meal that is nutritious and energizing will give your body the kick-start it needs to undertake the events of the following 14-18 hours, until you plonk yourself back into bed that night.


The recipes included this week aim to cater to a variety of people with differing commitments including work, kids, university, school, gym etc. and all have elements to them that can be altered to suit each individual’s tastes, food plans, and macros!


Recipe 1: Good O’l Oats (serves 1)


  • ½ cup rolled oats

  • ½ cup milk of choice

  • Spices (optional)

    • ½ - 1 tsp ground cinnamon

    • ½ tsp ground ginger

    • ¼ tsp ground nutmeg

  • 2 tbsp yoghurt of choice (Natural Greek/Chobani/Coconut Yoghurt are good options)

  • Toppings

    • Fruit (options: berries, banana, dates, goji berries etc.)

    • Nuts/seeds (options: pepitas, slivered almonds, chia seeds, flaxseeds etc.)

    • Honey


  • The night beforehand, in an airtight container combine oats, milk and spices (if using) – ensuring they are mixed well

  • Place container in fridge overnight

  • In the morning, add yoghurt, and desired toppings

  • Consume right away, or pack it in your bag to take with you!


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Recipe 2: Power Pancakes


  • 1 whole banana peeled 

  • 3/4 cup oats

  • 1/2 cup milk of choice

  • 1 egg (OR flax-egg to make vegan)

  • 1 cup mixed frozen or fresh berries


  • In a high-speed blender, combine all ingredients (except the berries) - until smooth and thick

  • Heat a pan over the stove, and using coconut oil to grease the pan, pour small dollops of the mixture into the pan 

  • WAIT until bubbles start to pop on the top of the pancakes before attempting to flip over

  • In a microwave, heat berries until hot (you can keep them fresh but I used frozen so needed to do this step)

  • Create a stack of pancakes once all the mix has been used and pour the berries over the top

  • Enjoy!

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Recipe 3: ‘Greener Days’ Smoothie


  • 1 frozen banana

  • ½ frozen zucchini

  • 1 fresh kiwi fruit

  • 1 cup spinach

  • 1 cup milk of choice

  • 4 cubes of ice


  • Blend all ingredients and enjoy!

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Recipe 4: ‘Avo Good Day’ Toast


  • 1-2 slices of good quality bread (the darker the bread, the better)

  • ¼ - ½ ripe avocado

  • Toppings (as desired)

    • Lemon and pepper

    • Tomatoes

    • Eggs

    • Mushrooms

    • Spinach


  • Lightly toast the bread, and using a fork, evenly distribute the avocado on one side – slightly mashing it as you go

  • Top with your favourite veggies and proteins for a wholesome balanced breakfast

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Posted on April 10, 2018 .