Breakfast Recipes





Delicious Berry Smoothie

A fast recipe for people on the move


Ingredients:

  • 1 rounded scoop of KetogenX Vanilla
  • 1 handful of fresh or frozen berries
  • 8 oz pure water
  • Ice

Method:

  1. Combine ingredients and blend. Serve in a tall glass.

Serves 1


Return to top

Strawberry and Silken Tofu Smoothie

An unusual smoothie packed full of the goodness of soy


Ingredients:

  • 1 handful strawberries
  • 1 palm size portion of silken tofu
  • 12 fl. oz soy milk (unsweetened)
  • Splenda or Stevia sweetener to taste
  • Cinnamon (optional)

Method:

  1. Combine silken tofu, soy milk and strawberries in a blender and blend until smooth.
  2. Add sweetener to taste. Sprinkle with cinnamon (optional) and serve in a tall glass.

Serves 1


Return to top

Katy's Sensational KetogenX Pancakes

Just when you thought you would never see a pancake again!


Ingredients:

  • 1 scoop of KetogenX Vanilla
  • 1 tablespoon of almond or hazelnut meal
  • 2 tablespoons water
  • 1 egg

Method:

  1. Combine ingredients in a bowl.
  2. In a non-stick pan, cook on moderate heat for approx 2 to 3 minutes on each side. If necessary, you can use olive oil or a small amount of butter to prevent sticking. Watch carefully as it may burn quickly.
  3. Try serving buttered with a handful of mixed berries or stewed apple and cinnamon.

Serves 1 (4 pancakes)


Return to top

Baked Spinach and Egg Birds' Nests

A simple variation on poached eggs.


Ingredients:

  • 3 handfuls spinach
  • 2 tablespoons parmesan cheese, grated
  • 2 eggs
  • Black pepper
  • ½ tablespoon butter

Method:

  1. Heat butter in a saucepan.
  2. Wilt the spinach in heated saucepan and squeeze excess water out. Make into 2 birds' nest shapes and crack an egg into each one.
  3. Sprinkle cheese and black pepper onto top of egg. Bake in oven at 350°F for 15 minutes or until eggs are set.

Serves 1


Return to top

Cheesy Scrambled Eggs

A great variation on traditional scrambled eggs


Ingredients:

  • 3 handfuls onions, mushrooms and spinach, finely chopped
  • 2 eggs
  • 2-3 tablespoons hard cheese (low fat), grated
  • 2 tablespoons skim milk or soy milk (unsweetened)
  • 1 tablespoon olive oil

Method:

  1. Heat olive oil in pan. Gently sauté onions, mushrooms and spinach.
  2. Beat eggs, cheese and milk together then pour into hot pan. Stir eggs every so often till scrambled appearance.
  3. Serve onto plate.

Serves 1


Return to top

Eggs Florentine

A very popular continental breakfast


Ingredients:

  • 3 handfuls fresh spinach leaves
  • 2 tablespoons parmesan cheese, freshly grated
  • Sea salt and pepper to taste
  • 1 tablespoon white vinegar
  • 2 eggs

Method:

  1. Microwave spinach in a microwave safe bowl or steam until wilted (3 to 5 minutes). Sprinkle with parmesan cheese and season to taste. Chop into bite size pieces and place on a plate.
  2. Bring a pan of water to the boil, then reduce heat to simmering point. Add vinegar and stir with wooden spoon to create a whirl pool. Break an egg into the centre, turn off the heat and leave covered until set (3 to 4 minutes). Repeat with second egg.
  3. Place eggs on spinach and serve.

Serves 1


Return to top

Fluffy Scrambled Eggs with a Side of Fruit

Easy to prepare and easy to digest, the perfect start to your day


Ingredients:

  • 2 eggs
  • 2 oz skim milk or soy milk (unsweetened)
  • 1 handful of your choice of allowed low carbohydrate fruits
  • Cinnamon (optional)

Method:

  1. Place your choice of fruits in a bowl and sprinkle with cinnamon. Set aside.
  2. Whisk eggs in a bowl with a dash of milk. Pour mixture into a hot, oiled frying pan. Stir intermittently to keep eggs fluffy. Once eggs are cooked through, remove from pan and serve with fruits.
  3. Eggs may be seasoned with cinnamon, sea salt, paprika, Tabasco, or pepper.

Serve with 1 or 2 handfuls of allowed vegetables or salad per serve.

Serves 1


Return to top

Smoked Salmon Omelet

A gourmet omelet in 10 minutes


Ingredients:

  • 2 eggs
  • 1 slice of smoked salmon
  • ½handful tomato, sliced
  • 1 tablespoon dill, diced fresh or dried
  • 1 tablespoon sour cream (low fat)
  • Cracked pepper and sea salt to taste
  • 1 tablespoon olive oil

Method:

  1. Preheat grill. Whisk eggs and dill. Add pepper and salt to taste.
  2. Pour mixture into oiled frying pan (on medium heat) to form a thin layer. Cook for one minute in pan and for one minute under grill.
  3. Once cooked place omelette on a plate and lay salmon, sour cream and sliced tomato on one half of the omelette. Garnish filling with dill and fold to form a triangle.

Serve with 3 handfuls of allowed vegetables or salad per serving.

Serves 1


Return to top

Quick Spanish Omelet

A quick omelet with a Spanish flavor


Ingredients:

  • 2 eggs
  • 1 tablespoon pure water
  • Cayenne or black pepper
  • 3 handfuls of finely chopped vegetables e.g. olives, onions, chives, peppers, parsley, spinach, zucchini.
  • 1 tablespoon of olive oil

Method:

  1. Lightly stir-fry vegetables in extra virgin olive oil and remove to one side.
  2. Lightly mix eggs with 1 tablespoon of water and pinch of pepper and pour mixture into a heated frying pan, so it covers base of pan. When almost cooked, place vegetables on top of half the omelet. Lift one side of the omelet over to enclose the filling.
  3. Flip to heat omelet through.

Serves 1


Return to top

Mexican Style Scrambled Tofu


Ingredients:

  • 2 palm size portions of soft/silken tofu
  • 3 handfuls of diced mixed tomato, zucchini, onion or other allowed vegetables of your choice
  • 1 tablespoon olive oil
  • 1 teaspoon mixed herbs
  • Tabasco sauce (optional) Cracked pepper and sea salt to taste
  • Paprika to season

Method:

  1. Finely chop vegetables, add to oiled frying pan and sauté with mixed herbs until tender. Add tofu, breaking up and stirring until heated through.
  2. Add 2 drops of Tabasco (optional) and season with pepper and salt to taste.
  3. Place on plate and sprinkle lightly with paprika. Serve with Tabasco sauce on side.

Serves 1


Return to top

Scrambled Silken Tofu with Oil Infused Fresh Herbs


Ingredients:

  • 2 palm size portions of soft/silken tofu
  • 2 tablespoons soy milk (unsweetened) or water
  • ½ handful of fresh herbs e.g. basil, parsley, coriander
  • Cracked pepper and sea salt to taste

Method:

  1. Break up tofu in a bowl with a fork and add soy milk or water. Whisk.
  2. In another bowl toss fresh herbs with ½ teaspoon of olive oil.
  3. Add tofu mixture into a hot oiled frying pan. Stir often to ensure a desirable consistency.
  4. When slightly browned, fold in oil infused fresh herbs.
  5. Season with sea salt and cracked black pepper if needed.

Serve with 3 handfuls of allowed vegetables or salad per serving.

Serves 1


Return to top

Basil Tomatoes and Sauteéd Ham


Ingredients:

  • 1 handful tomatoes, sliced
  • 2 palm size portions of sliced ham
  • Fresh or dried basil
  • Sea salt and ground pepper to taste
  • 1 tablespoon olive oil

Method:

  1. Sauté the ham in an oiled frying pan over a medium to high heat for 2 to 3 minutes until it begins to brown.
  2. Place the tomatoes on two plates, drizzle with olive oil and dress with basil. Sprinkle salt and pepper to taste.
  3. Divide ham between the plates and serve.

Serve with 3 handfuls of allowed vegetables or salad per serving.

Serves 2


Return to top

Chicken Sausage and Sauteéd Vegetables


Ingredients:

  • 2 palm size portions of gluten-free chicken or turkey sausages
  • 3 handfuls of mixed chopped onion, mushroom, tomato and green peppers
  • 3 handfuls, fresh spinach leaves, washed
  • 1 tablespoon olive oil
  • Cracked pepper and sea salt to taste

Method:

  1. Microwave spinach in a microwave safe bowl or steam until wilted (3 to 5 minutes). Chop into bite size pieces and place on a plate.
  2. Place chopped vegetables and sausage into a hot oiled pan and sauté until sausages are cooked through. Once sausages are cooked, chop into ½ inch slices.
  3. Spoon the sausage and vegetable mixture over the spinach. Season with salt and pepper and serve.

Serves 2


Return to top

Pesto, Pine Nut, Ricotta and Vegetable Stack

Takes a little effort but well worth it


Ingredients:

  • 2 large flat field mushrooms
  • 2 handfuls of mixed eggplant, peppers and zucchini
  • Sun dried tomato pesto
  • 1 tablespoon fresh chives, chopped
  • 2 tablespoons toasted pine nuts
  • 1 teaspoon crushed garlic
  • 1 teaspoon lemon rind, finely grated
  • 1 palm size portion of ricotta cheese
  • 1 tablespoon olive oil

Method:

  1. Cut eggplant, zucchini and capsicum into strips, leave mushrooms whole and grill or fry with olive oil until tender.
  2. Combine ricotta, chives, garlic and lemon rind in a bowl.
  3. Place cooked mushrooms stem side up on a plate and layer with cheese mixture and slices of eggplant, capsicum and zucchini. Dress generously with pesto and sprinkle with pine nuts.

Serves 1


Return to top

KetogenX Basic Pan-Fry


Ingredients:

  • Your choice of a palm size portion of meat e.g. beef, lamb, pork, chicken
  • 3 handfuls of diced vegetables e.g. peppers, mushroom, onion, zucchini, tomatos
  • 1 tablespoon olive oil
  • Cracked pepper and sea salt to taste

Method:

  1. Place selection of meat and vegetables in an oiled pan or grill. Fry or grill until cooked and serve.
  2. Add cracked pepper to taste.

Serves 1


Return to top

Roast Vegetables and Smoked Salmon

A great way to revitalize left over roast vegetables


Ingredients:

  • 2 handfuls of left-over or freshly baked vegetables e.g. zucchini, peppers, eggplant
  • 1 handful arugula leaves
  • 1 palm size portion of smoked salmon
  • 2 teaspoons lemon juice 1
  • 1 teaspoon olive oil
  • Cracked pepper and sea salt to taste

Method:

  1. Sauté left-over vegetables in oiled frying pan to heat
  2. Serve hot vegetables with salmon and arugula. Drizzle with lemon juice and add cracked pepper to taste.

Serves 1


Return to top

Feta and Vegetable Frittata

This frittata also makes an excellent cold lunch or snack


Ingredients:

  • 6 handfuls of coarsely chopped vegetables e.g. zucchini, red peppers, broccoli, shallots and carrot
  • ½ cup feta, crumbled
  • 6 eggs
  • 1 tablespoon olive oil
  • ½ handful mixed fresh herbs, finely chopped eg. basil, parsley, chives, oregano

Method:

  1. Coarsely cut and steam vegetables until tender, set aside. Whisk eggs and herbs.
  2. Add oil to a thick base frying pan and place on a very low heat. Add half of egg mixture to pan and cook for one minute.
  3. Place vegetables and crumbled feta in pan and cover with remaining egg mixture. Cover with lid and cook on very low heat until cooked through.
  4. Place uncovered frying pan under grill until top of frittata turns golden brown.

Serves 2


Return to top

Goat's Cheese and Asparagus Frittata


Ingredients:

  • 1 teaspoon extra virgin olive oil
  • 2 handfuls leek, pale section only, washed, dried, thinly sliced
  • 1 garlic clove, finely chopped
  • 4 handfuls asparagus, woody ends trimmed, cut into 1 ½ inch lengths
  • 4 eggs
  • ¼ cup goat's cheese, crumbled
  • 1 ½ tablespoons fresh thyme leaves
  • Salt & freshly ground black pepper
  • Olive oil, sparingly

Method:

  1. Heat the oil in a medium frying pan over medium heat. Add the leek and cook, stirring, for 4 minutes or until soft. Add the garlic and cook for a further 1 minute. Remove from heat and set aside for 5 minutes to cool.
  2. Meanwhile, cook the asparagus in a medium saucepan of boiling water for 3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.
  3. Using a whisk, whisk together the eggs in a large bowl until well combined. Stir in the leek mixture, asparagus, goat's cheese and thyme. Season with salt and pepper.
  4. Preheat grill on medium to high. Heat an 8 inch non-stick frying pan over medium heat. Brush the frying pan with olive oil. Pour the egg mixture into the prepared pan and use a spoon to smooth the mixture so the asparagus and cheese are submerged. Cook for 7 minutes or until the outer edge sets.
  5. Place the frying pan under the preheated grill and cook for a further 3 to 4 minutes or until golden brown and just set. Remove from grill. Set aside for 10 minutes to set. Cut frittata into wedges to serve.

Serves 2


Return to top

Mushroom and Spinach Frittata


Ingredients:

  • 4 large flat mushrooms, sliced
  • 1 onion, diced
  • 1 clove garlic, crushed
  • 2 handfuls baby spinach, washed
  • 12 green pitted olives, chopped
  • 4 tablespoons ricotta cheese or feta cheese
  • 8 eggs
  • 1 teaspoon butter
  • 2 teaspoons olive oil
  • Salt and pepper to taste

Method:

  1. Heat mushrooms, garlic, 1 teaspoon olive oil, butter, salt and pepper in a covered frying pan for a few minutes until mushrooms begin to soften. Remove lid and allow to sauté until tender. Remove from pan and set aside.
  2. Sauté onions in a frying pan in 1 teaspoon of olive oil until tender. Add baby spinach and toss over low heat until wilted.
  3. Combine spinach, onion, olives and mushrooms and mix well.
  4. In a separate bowl, whisk the eggs and ricotta with salt and pepper until eggs are aerated. There should be pieces of ricotta remaining throughout the egg mixture.
  5. In a non-stick oven pan, place the vegetable mixture evenly across the base. Pour over the egg mixture to cover.
  6. Cooking times will vary, depending on the depth of the tray used - the frittata should be 1 to 2 inches high. Bake at 325°F for 20 to 30 minutes, or until set.

Serve with 1 ½ additional handfuls of allowed vegetables or salad per serving.

Serves 3


Return to top

Spinach and Ricotta Frittata


Ingredients:

  • 1 ¼ cup ricotta cheese
  • 3 eggs
  • 3 handfuls fresh spinach
  • ½ handful onion, chopped
  • 1 tablespoon parsley, chopped
  • 1 tablespoon basil, chopped
  • ½ handful cherry tomatoes, halved

Method:

  1. Lightly stir-fry chopped onion in pan with extra virgin olive oil.
  2. Wilt spinach and press out excess water.
  3. Mix ricotta, eggs, spinach, onion, parsley and basil together.
  4. Brush a pie dish with oil olive and pour mixture in.
  5. Place halved cherry tomatoes cut side up on top of mixture and gently press in.
  6. Bake in oven at 350°F for approximately 30 minutes or until set.

Serve with an additional handful of allowed vegetables or salad per serve.

Serves 2


Return to top

Zucchini Fritters

A great substitute for hash browns


Ingredients:

  • 3 handfuls of grated zucchini
  • 2 eggs
  • 1 tablespoon olive oil, for cooking
  • Sprinkle of nutmeg (optional)
  • Cracked pepper and sea salt to taste
  • 2 strips of bacon

Method:

  1. Combine all ingredients except olive oil, in a medium bowl. Stir until well combined.
  2. Heat oil in a large pan over medium to high heat. Mold mixture into medium size balls and press flat into pan. When brown on one side, turn and cook the other side.
  3. Serve with 2 strips of cooked bacon.

Serves 1


Return to top

Blueberry and Ricotta Crepes

Delicious served hot out of the pan


Ingredients:

  • 1 large egg
  • 1 tablespoon cream
  • 1 teaspoon oil
  • ¼ teaspoon Splenda
  • 3 drops vanilla essence
  • ½ cup ricotta
  • 1 handful fresh blueberries

Method:

  1. Mix egg, cream, Splenda and vanilla essence in a bowl. Put in a well buttered non-stick frying pan and swirl to coat pan.
  2. Cook at medium to high heat until top looks dry; flip over and cook for a few more seconds. Place on a plate and fill with ricotta and blueberries. Ricotta can be sweetened with Splenda.

Serves 2


Return to top