Breakfast – Frederick Fitness https://frederickfitness.com Edmonton's Best Personal Trainer Thu, 10 Aug 2023 19:21:45 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://frederickfitness.com/wp-content/uploads/2021/09/cropped-FrederickFitness_favicon-01-32x32.png Breakfast – Frederick Fitness https://frederickfitness.com 32 32 Egg, Broccoli, & Ham Muffins https://frederickfitness.com/egg-broccoli-ham-muffins/ https://frederickfitness.com/egg-broccoli-ham-muffins/#comments Thu, 17 Jun 2021 21:52:29 +0000 https://frederickfitness.com/?p=103 Eggs are a phenomenal source of protein but can get boring. Here's a unique recipe you can use to have eggs on the go

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Egg, Broccoli, & Ham Muffins

Eggs are a phenomenal source of protein but can get boring. Here’s a unique recipe you can use to have eggs on the go. Wish you could have eggs in the morning but never seem to have the time? Try making these muffins the night before!

This makes: 6
Prep: 5 mins
Cook: 15 mins 

Nutrition per serving:
102 kcals 6g Fats
4g Carbs 10g Protein

What you’ll need:

  • ½ broccoli
  • 5 eggs
  • 1 clove garlic, minced
  • pinch of chili flakes, optional
  • 4 slices ham, chopped
  • 1/3 cup (30g) grated cheese

What you need to do:

Preheat the oven to 360F (180C).

Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.

 Beat the eggs in a medium size bowl, add the minced garlic and season with salt & pepper, and chili flakes if using. (I like to add a bit of my favorite hot sauce here as well).

 Grease a 6-mould muffin tray with oil or butter, and fill the moulds with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the moulds and bake in the oven for 10-15 mins, or until eggs have set.

Vegetarian option: replace the ham with feta cheese, goat cheese or your favorite vegetables.

Feel free to experiment with your egg seasoning! What’s your favorite way to eat eggs? Leave a comment below!

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]]> https://frederickfitness.com/egg-broccoli-ham-muffins/feed/ 2 French Toast With Avocado & Fried Egg https://frederickfitness.com/french-toast-with-avocado-fried-egg/ Mon, 15 Jun 2020 01:18:10 +0000 https://frederickfitness.com/?p=292 French Toast with Avocado & Fried Egg Here’s a cool variation of the classic eggs and toast breakfast staple! This serves: 2Prep: 5 minsCook: 10 mins Nutrition per serving: 535 kcals        31g Fats43g Carbs      19g Protein What you’ll need: 1 avocado 1 garlic clove, minced 4 slices bread, wholemeal 3 […]

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French Toast with Avocado & Fried Egg

Here’s a cool variation of the classic eggs and toast breakfast staple!

This serves: 2
Prep: 5 mins
Cook: 10 mins

Nutrition per serving:

535 kcals        31g Fats
43g Carbs      19g Protein

What you’ll need:

  • 1 avocado
  • 1 garlic clove, minced
  • 4 slices bread, wholemeal
  • 3 eggs
  • 5 tbsp. oat milk
  • 1 tbsp. coconut oil
  • parsley, to garnish

What you need to do:

Peel the avocado, cut it in half, remove the stone. Cut the pulp into pieces and then crush with a fork. Add garlic, season with salt and pepper, and mix.

In a deep plate, beat one egg with the milk and a pinch of salt. Divide the avocado paste on 2 slices of bread, cover with a second slice of bread, and press lightly.

 Dip both sides of the bread in the beaten egg and fry on a pan with heated oil over medium heat until golden brown, about 2 mins each side. In a separate pan, fry the other 2 eggs.

 Transfer the toasts onto plates, top with a fried egg and season with salt and pepper. Garnish with parsley and serve.

Feel free to add some cinnamon to the bread after you’ve dipped it into the egg. Enjoy!

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]]> Summer Smoothie Protein Bowl https://frederickfitness.com/summer-smoothie-protein-bowl/ Fri, 19 Jul 2019 01:44:21 +0000 https://frederickfitness.com/?p=313 Summer Smoothie Protein Bowl Here’s a tasty way to enjoy some fruit and get some protein in.  This serves: 2Prep: 10 minsCook: 0 mins Nutrition per serving: 252 kcals        5g Fats36g Carbs      18g Protein What you’ll need: 2 medium peaches, chopped, frozen 1 medium banana, sliced, frozen ¾ cup (190g) […]

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Summer Smoothie Protein Bowl

Here’s a tasty way to enjoy some fruit and get some protein in. 

This serves: 2
Prep: 10 mins
Cook: 0 mins

Nutrition per serving:

252 kcals        5g Fats
36g Carbs      18g Protein

What you’ll need:

  • 2 medium peaches, chopped, frozen
  • 1 medium banana, sliced, frozen
  • ¾ cup (190g) natural yogurt
  • ½ cup (125ml) coconut water
  • 1 scoop (25g) vanilla protein powder

 

Optional toppings:

  • Fresh berries
  • Goji berries
  • Walnuts
  • Chia seeds
  • Muesli

What you need to do:

Place all ingredients in a high-speed blender and blitz until smooth.

Divide between 2 bowls, add your favorite toppings and serve straight away.

NOTE:

Toppings are not included in macro nutrient information.

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]]> Cottage Cheese Protein Pancakes Recipe https://frederickfitness.com/cottage-cheese-protein-pancakes-recipe/ Tue, 19 Feb 2019 01:54:01 +0000 https://frederickfitness.com/?p=329 Cottage Cheese Protein Pancake Recipe Here’s a way to get a bit of extra protein in your pancakes.  This serves: 4 Prep: 10 minsCook: 10 mins Nutrition per serving:162 kcals        4g Fats 18g Carbs      12g Protein Here’s what you’ll need:  1 heaped cup (250g) cottage cheese 3 eggs 1 tbsp. of vanilla sugar […]

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Cottage Cheese Protein Pancake Recipe

Here’s a way to get a bit of extra protein in your pancakes. 

This serves: 4 
Prep: 10 mins
Cook: 10 mins

Nutrition per serving:
162 kcals        4g Fats 
18g Carbs      12g Protein

Here’s what you’ll need: 

  • 1 heaped cup (250g) cottage cheese
  • 3 eggs
  • 1 tbsp. of vanilla sugar
  • 1 tbsp. of coconut sugar
  • 3 heaped tbsp. flour (regular or gluten-free)

What you need to do:

Place the cottage cheese into a bowl, add egg yolks (keep the whites separate) and crush everything with a fork. Add in the flour, and mix thoroughly.

Whisk the egg whites into a stiff foam and add to the cheese mixture, gently combine the ingredients.

Heat a dry, non-stick pan and fry the pancakes (about 2 tbsp. of batter per pancake) in batches, for about 3 mins, until the bottom is slightly browned. Turn and cook for another. 2 minutes.

Suggested serving: Greek yogurt, honey, and berries.

Enjoy and let me know your favorite pancake toppings below!

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