#18: These Are My Approved Breakfasts

These are adult portions.

#1: Iron Oatmeal (V)

Ingredients: whole grain, steel-cut oats (60 g), cinnamon (1/2 tsp), blueberries (60 g), walnuts (30 g), water (200 ml), Gold Standard Pure Whey (optional 30 g).

Estimated price: € 4.50

Here’s how to do it:

1. Measure 60 g of oats in a bowl.

2. Add half a teaspoon of cinnamon, blueberries (60 g), and walnuts (30 g). Those with a higher requirement for protein may also add a scoop of whey protein powder (30 g).

3. Using a kettle, bring 200 ml of water to a boil.

4. Pour the water into the oat, fruit, and nut mixture.

5. Keep stirring the pot for 30 seconds to one minute; till the desired consistency is reached.

Nutritional information, (V), (without whey protein):

• Protein: 8 g

• Carbohydrate: 30 g

• Fats: 22 g

• Total calories: 322 kcal

Nutritional information (with whey protein):

• Protein: 34 g

• Carbohydrate: 33 g

• Fats: 23 g

• Total calories: 450 kcal

#2: Breakfast Yogurt

Ingredients: DELTA low-fat Greek Yogurt (150 g), apple (one, large), cinnamon (1/2 tsp), blueberries (60 g), flaxseeds (3 tsp), Gold Standard Pure Whey (optional; 30 g).

Estimated price: € 2.50

Here’s how to do it:

1. Measure 150 g of DELTA low-fat Greek Yogurt in a bowl.

2. Add half a teaspoon of cinnamon, blueberries (60 g) and flaxseeds (3 tsp). Those with a higher requirement for protein may also add a scoop of whey protein powder (30 g).

3. Mix all ingredients until the powder has fully dissolved.

Nutritional information (without whey protein):

• Protein: 17 g

• Carbohydrate: 53 g

• Fats: 5 g

• Total calories: 310 kcal

Nutritional information (with whey protein):

• Protein: 41 g

• Carbohydrate: 55 g

• Fats: 5 g

• Total calories: 440 kcal

#3: Eggs, Fruit And Veggies

Ingredients: eggs (two or three, whole), fruit of choice (optional), and all veggies that make up the Iron Living Salad.

Estimated price: € 3.50

Here’s how to do it:

1. Bring water to a boil in a saucepan and place two eggs. Three eggs can be used if the protein requirement is higher (this is individual-specific). Leave the eggs in the boiling water for eight minutes.

2. Carefully remove the eggs, run them under cold water for one or two minutes, and peel off the shell.

3. As the water and eggs are being prepared, assemble the Iron Living Salad (click the link for instructions).

4. Place the eggs and veggies on a plate together, and keep the fruit aside for ‘dessert’. You can, of course, omit the apple too, should you wish.

Nutritional information (with two eggs):

• Protein: 22 g

• Carbohydrate: 73 g

• Fats: 29 g

• Total calories: 607 kcal

Nutritional information (with three eggs):

• Protein: 28 g

• Carbohydrate: 73 g

• Fats: 36 g

• Total calories: 697 kcal

Nutritional information (with three eggs, without apple):

• Protein: 28 g

• Carbohydrate: 41 g

• Fats: 36 g

• Total calories: 581 kcal

#4: Shakshuka

This recipe is tailored for three persons.

Ingredients: eggs (six, whole), onions (100 g), red bell peppers (200 g), garlic cloves (two cloves), vine tomatoes (five), extra virgin olive oil (1 tbsp), salt, coriander, paprika, cumin and pepper.

Estimated price: € 2.50 per portion

Here’s how to do it:

1. In a preheated pan, sautee chopped onions (100 g), 2 red bell peppers (around 200g), and two minced garlic cloves (6 g) with 1 tbsp extra virgin olive oil.

2. After a few minutes, season with salt, coriander, paprika, cumin, and pepper.

3. Cook for at least five minutes, stirring until the veggies are tender, then add five fresh (and diced) vine tomatoes and 300 g Barilla Vero Gusto Tomato & Basil Sauce.

4. Bring the tomatoes to a boil, then cover and let simmer for 15 minutes.

5. Uncover and cook a few more minutes until your sauce has thickened.

6. When the sauce is ready, use the back of a spoon and make some holes in the sauce. Crack 6 eggs, placing each in one of the holes you created.

7. Cover the skillet and allow the eggs to simmer in the sauce over medium-low heat until the egg whites have settled (the eggs are supposed to be soft and somewhat runny. If you like your eggs hard, you can let them cook a bit longer).

8. Feel free to garnish with a little parsley on top.

Nutritional information (per portion):

• Protein: 19 g

• Carbohydrate: 29 g

• Fats: 27 g

• Total calories: 423 kcal

#5: Avocado Toast With Hummus (V)

This recipe is tailored for one person, but the Hummus recipe is to cater for several portions.

Ingredients: sourdough bread (1 slice of 100 g), green avocado (half), chickpeas (two tins of 240 g drained), garlic (1 clove), lemon (half of a whole lemon), tomato (half of a whole tomato), goat/sheep cheese (40 g, optional), extra virgin olive oil (2 tbsp), natural tahini (3 tbsp), water (6 tbsp), salt, pepper, paprika,

Estimated price: € 4.00

Here’s how to do it:

1. Place the slice of sourdough bread under a grill and toast, both sides for around three minutes each.

2. Dice the avocado and tomato, in strips.

3. Once the bread is toasted to your satisfaction, remove it from the grill and spread a dollop of homemade hummus on the surface (instructions to follow later).

4. Add the sliced avocado and tomato in a ‘one after the other’ fashion on the bread.

5. Optional: you can add a bit of goat or sheep cheese (like feta cheese, for instance.

Here’s how to do it (Hummus):

This mixture will create several portions!

Place the following in a blender and blend for one to two minutes:

1. chickpeas (two tins; 240g each, drained).

2. garlic (1 clove, diced).

3. juice of half a lemon.

4. extra virgin olive oil (2 tbsp).

5. natural tahini (3 tbsp).

6. water, room temperature (6 tbsp).

7. Spices: salt, pepper, paprika and turmeric.

Nutritional information, (V), (per portion):

• Protein: 13 g

• Carbohydrate: 72 g

• Fats: 21 g

• Total calories: 515 kcal

Nutritional information (per potion, to include 40 g of feta cheese):

• Protein: 19 g

• Carbohydrate: 73 g

• Fats: 29 g

• Total calories: 615 kcal