Breakfast for Health

When I get up in the morning, it’s not long before my thoughts turn to food. Depending on the season, I choose from a number of things – eggs with vegetables when I want hearty food, a smoothie when I’m on the go, or yummy oatmeal, the ultimate comfort food.

A frittata is an easy way to combine eggs and vegetables. It’s also helpful in using up leftovers. Try this for a really hearty breakfast.frittata

3 eggs (per person) – add 1 tbsp water
1/2 zucchini – grated
1/2 onion – chopped
1/2 pepper – chopped
6-8 asparagus stems – steamed and chopped
1 tsp of mixed herbs (like basil, thyme, dill, oregano, marjoram, etc.)
1/2 tsp sea salt, pepper
1/2 cup cheese – grated, cubed or sliced

  • Begin by wisking the eggs together with herbs, salt and pepper until incorporated.
  • Heat a frypan on the stove on high.
  •  Add 1 tbsp oil/butter when it’s hot.
  • Toss in the veggies, keeping the zucchini aside for later. Cook until soft.
  • Add the eggs and stir to mix with the veggies.
  • Once the eggs are nearly done, add in the zucchini and the cheese, and mix until cooked.


This is a standard favourite of mine in the mornings. Lately I am experimenting with barley and spelt flakes to mix it up a little.

2 cups water, bring to a boil
1 cup quick cooking oats
1/2 cup raisins/dried fruit
1/4 tsp each – freshly grated cinnamon, nutmeg
1/4 tsp sea salt
1 tsp vanilla

1 tbsp birch sugar/xylitol
4 tbsp hemp hearts
1 cup milk
1 tbsp butter

  • Once the water is boiling, add the salt and oats.
  • Add the raisins, spices and vanilla next.
  • Turn heat down to simmer.
  • Let the oatmeal cook for five minutes.
  • Pour it into a bowl and add any optional ingredients
  • My favourites? I mix in the hemp hearts, then sprinkle birch sugar on top and finish it with a dollop of butter. Yum!

Not much time in the morning? A smoothie is quick and delicious. I always make enough for two!

2 cups frozen berries
2 heaping tbsp of protein powder
1 tbsp Udo’s oil (Udo Erasmus’ brand of various blends of healthy essential oils – ask at your health food store)
1 tsp xylitol/birch sugar
2 cups liquid (water, blueberry juice, milk or yogurt)

  • Put all the ingredients into a blender and blend until smooth.
  • For a thicker smoothie, use less liquid.

~ by Matthew Craig


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