HIGH PROTEIN-FIBRE BREAKFASTS
In our previous blog about protein, we shared which protein sources have been proven to promote better health and longevity.
We also provided a free downloadable Healthier Protein Foods List you can print and use as a handy reference.
In this blog, we are showing you some creative ways you can make healthy protein-fibre rich breakfasts in quick, delicious ways.
You can even prep our recipes the night before so you can create grab-and-go meals if your mornings are rushed.
But before we continue, we want you to know that we are not sponsored for any of the products or ingredients you see in our blogs and recipes.
What we share with you are the nutrient-rich foods, recipes, and guides we share with our clients.
We’re sharing them with you to leave behind our legacy and help as many people as we can reach.
We are also an Australian clinic so any products or brands you see in our blogs are what is available to us.
If you’re not in Australia, look for equivalent products – or even better, make your own.
We are always the first to taste and trial and use any products we recommend, so we can help make our clients lives easier and healthier.
Our motto is that healthy eating has to be delicious or why bother.
If we don’t love a product, if the ingredients are not going to help create and maintain better health, we won’t recommend it.
BREAK-FAST
Roughly 85% of Australians regularly eat breakfast – and toast, eggs, and grain cereals still remain traditional favourites.
For most people breakfast is the first meal they eat after a prolonged period of time where they haven’t consumed food or fluids – they break their fast.
And you want to get the very first meal right to fuel your body for the rest of the day.
Breakfast is not the time to eat highly refined foods that are devoid of nutrition, undermine metabolic health, and cause your energy to crash.
Over time, a diet of highly processed foods begins a degenerative cycle of craving sugar-rich foods or caffeine in the mistaken belief these choices will fix the energy crashes you experience.
At first, you do get a quick energy high followed by deeper crashes in a similar cycle as drug addiction.
The more you consume them, the less the dopamine reward. Your brain adapts and requires more of the substances to get the same effect.
If the nutrient deficiencies that began this cycle continue, you will end up in a chronic state of fatigue, exhaustion, and deteriorating physical and mental health.
And that’s because you cannot separate the state of your health from the nutrients every single cell of your body needs to function effectively.
So, we’re here to help you turn around nutrient-deficient dietary habits into a nutrient-rich, energy boosting, health enhancing style of eating.
WHAT YOU EAT MATTERS
It doesn’t matter as much when you break your fast, but it really matters what you eat when you do.
The first meal of your day needs to be rich in protein and fibre to balance your blood sugar levels throughout the day and avoid energy crashes • power your brain and body with the nutrients your systems need to function effectively • and boost your gut microbiome and immune system to protect your health.
That’s why we’re featuring Ezekiel bread recipes for people who prefer to eat toast for breakfast.
EZEKIEL BREAD
The ancient grains Ezekiel bread we eat is made by Pure Life Organic Sprouted Bakery in NSW, Australia.
We eat Pure Life Ezekiel bread because it offers whole grain, fibre-rich, protein-rich goodness.
This particular bread pairs sprouted wheat, barley, spelt (wheat), lentils, millet, and mung beans to create a complete protein food.
PURE LIFE EZEKIEL BREAD – each 73g slice offers 8 grams of complete protein and 6.2 grams of dietary fibre.
PURE LIFE EZEKIEL WRAPS – each wrap offers you 9.2 grams of complete protein and 6 grams of fibre.
As an added health bonus, Pure Life Ezekiel is flourless, baked slowly to protect the nutrients, and is made without using additives or preservatives or salt.
The texture of Pure Life Ezekiel bread is dense, hearty, moist, and keeps you full for hours.
And if you are on a gluten free diet, Pure Life also offers gluten-free sprouted breads that are still rich in fibre and protein, including 5 Seeds bread, and Brown Rice & Flax bread.
Because Pure Life breads and wraps are so pure, you need to store them in the fridge.
When I first started eating Ezekiel bread, I bought myself a serrated bread knife.
I slice the whole loaf up, keep what is needed for a few days, and store the rest in the freezer ready to use.
It’s perfect for toasting and saves time during the week if you have it ready to use.
Also keep in mind, the protein and fibre content will vary according to how thick you slice the bread.
If you like to keep a record of your daily nutrition, you can weigh your slices the first time you cut up a loaf. That will give you an idea of how thick a 73-gram slice needs to be.
EZEKIEL TOAST RECIPES
EZEKIEL TOAST WITH A POACHED EGG
1 slice – Ezekiel bread toasted.
Protein ≅ 8 grams per 73 gram serving.
Fibre ≅ 6.2 grams per 73 gram serving.
1 large 52g organic or biodynamic free-range egg poached.
Protein ≅ 6 grams.
Extra-large eggs can have up to 7 grams of protein.
Total Protein ≅ 14 grams.
Total Fibre ≅ 6.2 grams.
RECIPE NOTES
You can always boost your protein and fibre consumption with an extra egg or slice of Ezekiel toast.
Make meals you love to eat. If you prefer eating a thinner slice of Ezekiel, have two poached organic eggs.
You can also eat your eggs boiled, scrambled, or mashed with sriracha if you enjoy spicy food.
Side serves of stir-fried garlic mushrooms, grilled tomatoes, fresh asparagus, or leftover baked vegetables, can transform a humble egg on toast breakfast into a nutrient-rich feast.
You can also use Ezekiel wraps instead of toast and make breakfast burritos.
If you do make burritos, use a dry pan and heat the wraps for about 15 seconds each side.
Then wrap them in a clean cotton towel to keep them warm and pliable so they don’t crack.
If wraps or tortillas ever seem too dry and stiff, you can lightly spray or brush them with a small amount of pure water before you heat them in a dry pan.
Or you can use a vegetable steamer to soften the wraps if you have many hungry mouths to feed in a hurry.
Nisha Vora from Rainbow Plant Life, shares some delicious recipe ideas for healthy breakfast burritos.
EZEKIEL TOAST WITH BAKED BEANS
1 slice – Ezekiel bread toasted:
Protein ≅ 8 grams per 73 gram serving.
Fibre ≅ 6.2 grams per 73 gram serving.
Ceres Organics Baked Beans (low sodium) 400 grams.
A 200g serving of baked beans contains:
Protein ≅ 12.4 grams of protein.
Fibre ≅ 11.6 grams of dietary fibre.
Total Protein ≅ 20.4 grams.
Total Fibre ≅ 17.8 grams.
RECIPE NOTES
Beans on toast are perfect for those who love a simple yet hearty breakfast.
Or you can boost the flavour of your beans with mixed herbs and fresh garlic.
In the pot you will be using to heat up your beans, lightly fry 1-2 cloves of crushed garlic and ½ a teaspoon of mixed herbs in a small amount of olive oil to release the flavours.
If you love spice, add a dash of chilli flakes or Aleppo pepper.
Then add your baked beans to the pot and stir until your beans are simmering hot.
Serve on toasted Ezekiel bread.
EZEKIEL TOAST WITH NUT OR SEED BUTTERS
1 slice – Ezekiel bread toasted:
Protein ≅ 8 grams per 73 gram serving.
Fibre ≅ 6.2 grams per 73 gram serving.
1 metric tablespoon crunchy peanut butter.
Protein ≅ 4 grams
Fibre ≅ 1.6 grams.
Or you could eat:
1 tablespoon Ceres pumpkin seed butter
Protein ≅ 4 grams.
Fibre ≅ 1.2 grams.
Total Protein ≅ 12 grams.
Total Fibre ≅ 7.4-7.8 grams.
RECIPE NOTES
Aside from the protein and fibre content, organic peanut butter is nutrient-dense and a good source of healthy fats and antioxidants that protect cardiovascular health.
Just make sure the brand of nut butter you buy is free of sugar and high levels of salt.
If you feel like eating something sweet, add a light drizzle of pure, unprocessed honey or dress your nut butter toast with slices of ripe banana and a sprinkle of true (Ceylon) cinnamon.
Pumpkin seed butter is also nutrient-dense and an excellent source of magnesium and non-heme iron.
Health benefits associated with pumpkin seeds (pepitas) include improved heart, bladder, and prostate health, and protection against certain cancers.
Pumpkin seed butter toast is delicious with slices of ripe tomato, thin slices of red onion, and a grind or two of black pepper. And if you’re feeling adventurous, add a few chopped capers in brine for a burst of salty flavour that’s rich in immune-boosting quercetin.
RECIPES FOR CEREAL EATERS
Aside from toast for breakfast, many Australians enjoy eating cereal for breakfast.
The challenge for consumers is that many brands of cereal are highly processed and full of sugar or corn syrup, providing little to no nutrition or health benefits.
The other challenge is that many commercially farmed grains are either genetically modified or exposed to high levels of chemicals like herbicides, fungicides, pesticides and preservatives to maximise yield, control weeds, manage pests, and protect post-harvest storage.
If you want to protect your health, buy certified organic grains and avoid genetically modified foods (GMOs).
Rather than eating highly processed cereal, choose whole grains because they aid the absorption of micronutrients, nourish beneficial gut bacteria, reduce the risk of gastrointestinal diseases, obesity, metabolic syndrome (high blood pressure, high blood sugar, excess waist fat, and abnormal cholesterol), cardiovascular diseases (heart and veins), type 2 diabetes, poor cognition, stroke, and cancers.
Choose cereals that are as pure and least processed as possible, like the ingredients in our boosted overnight oats recipe.
BOOSTED OVERNIGHT OATS
METRIC MEASURES
We use Australian standard metric measures in all of our recipes.
1 cup = 250ml • ½ cup = 125ml • 1Tbsp = 20ml spoon • 1 tsp = 5ml spoon.
MAIN INGREDIENTS
1 cup unsweetened Bonsoy soy milk: Protein ≃10.3g • Fibre ≃3.5g.
1 cup organic rolled oats: Protein ≃10g • Fibre ≃9g.
1/4 cup organic oat bran: Protein ≃4 grams (raw) • Fibre ≃4g.
2 Tbsp of ground, organic golden linseeds (flaxseed): Protein ≃4.4g • Fibre ≃6g.
2 Tbsp organic desiccated coconut Protein ≃1g • Fibre ≃3g.
2 Tbsp Hemp Gold protein powder: Protein ≃14g • Fibre ≃4g.
2 Tbsp of roughly chopped raw, organic walnuts: Protein ≃2g • Fibre ≃1g.
1 Tbsp (20ml) pure unrefined honey or pure maple syrup to sweeten (if required).
¼ tsp ground Ceylon (True) cinnamon.
Total Protein ≅46 grams plus whatever toppings you use. Total Fibre ≅31 grams.
TOPPING CHOICES
1/4 cup organic Greek Yoghurt: Protein ≃6g.
1/4 cup Bonsoy soy milk: Protein ≃2.6g.
1/4 cup organic Living coconut yoghurt: Protein ≃.5g.
DRESSING
Dress your overnight oats with a handful of fresh blueberries to protect your body against inflammation and boost your immune strength.
INSTRUCTIONS
Place all of the dry main ingredients into a suitable sized bowl.
Add a cup of Bonsoy soy milk and thoroughly combine the ingredients.
Leave the ingredients for five minutes to absorb much of the milk.
Then divide your oat mix into two or 2-3 glass containers.
How many serves you end up with will depend on your morning appetite.
Seal the containers and store them in the fridge to set overnight.
The next morning, add your topping of choice and dress with fresh berries and a drizzle of raw honey if sweetening is required.
If your mornings are rushed, you can add your toppings and berries the night before, ready to simply grab-and-go in the morning.
You can store this recipe for two days to three days max, so only make as much as you’re going to eat in that time.
Overnight oats tend to have a thick consistency when they set so I eat them with a generous splash of extra soy milk. To me that makes a huge difference.
Experiment how you like to eat them too.
You might prefer to add more yoghurt or fruit. Let me know in the comments so we can all inspire each other.
BREAKFAST CEREAL NOTES
This overnight oats recipe is more of a guide to show you how you can boost the protein and fibre content of your breakfast.
You can play with the recipe and add other high fibre ingredients like PHGG prebiotic powder, or your favourite chopped raw nuts and seeds, or organic dried fruit, or finely chopped dates to sweeten.
You can download our High Fibre Foods List and our Healthier Protein Foods List and create your own favourite breakfast recipes.
You can also dress your overnight oats with fresh chopped apples or mango, which are also rich in prebiotic fibre that nourish beneficial gut bacteria.
I tend to grind my linseeds for easier digestion and absorption. But you can add whole linseeds to your recipes. Just make sure you soak them overnight to aid digestion and absorption.
And don’t forget to keep well hydrated when you increase fibre in your diet.
If you prefer porridge, use organic rolled oats and make your porridge your favourite way.
Once your porridge is ready to serve, boost it with 1 tablespoon of Hemp Gold protein powder to increase the protein content.
If smoothies are your favourite breakfast, add Hemp Gold protein powder, linseeds, and organic desiccated coconut to boost the protein and fibre content.
If you love pancakes for breakfast on the weekend, add 2 tablespoons of Hemp Gold protein powder to the dry ingredients and gain 14 grams of protein.
If breakfast muffins are your thing, add 2 tablespoons of Hemp Gold protein powder and a quarter cup of organic oat bran.
And swap from cow’s milk to soy milk, which is usually slightly higher in protein and provides fibre.
I have used Bonsoy soy milk for decades now. For my personal taste, I prefer Bonsoy over other soy brands because it doesn’t have a weird after taste, and it’s GMO free.
For the health of your endocrine (hormone) system, it’s also better to avoid foods containing growth hormone factors, including dairy milk products, which we talked about in our previous Healthy Protein Guide blog.
I’ve also listed studies on dairy and health in our references at the end of this blog, so you can make an informed choice about consuming cow’s milk.
Food favourites are always personal – but whatever you choose to eat for breakfast each day, make sure it’s whole and healthy food that’s rich in protein and fibre and nutrients.
Your body will thank you.
FREE RECIPE SHEET DOWNLOAD
You are welcome to download our free Hight Protein-Fibre Breakfast Recipes Sheet and share it with family and friends so we can all inspire each other to live a happier, healthier life.
Much Love, Lisa Rieniets ND.
PRODUCT RESOURCES
Ezekiel Sprouted Bread
Pure Life Bakery
https://purelifebakery.com.au/product/ezekiel/
Organic Rolled Oats
Kialla Pure Organics
https://kiallafoods.com.au/product-category/oat/
Four Leaf Milling
https://fourleafmilling.com.au/shop/muesli-porridge-organic/rolled-oats-stabilised/
Organic Oat Bran
Four Leaf Milling
https://fourleafmilling.com.au/shop/oats-organic/oat-bran/
Ceres Organic Oat Bran
https://ceresorganics.com.au/products/11859-organic-oat-bran-650g
Organic Golden Linseeds
Honest To Goodness
https://goodness.com.au/organic-linseed-golden-200g/
Hemp Gold Protein Powder
Hemp Foods Australia – 450g – 1.5kg
https://hempfoods.com.au/collections/hemp-protein
Cultured Organic Greek Yoghurt
Baramba Organics Dairy
https://barambahorganics.com.au/yoghurt/greek-style-yoghurt/
Paris Creek Farms Organic Greek Style Yoghurt
https://www.pariscreekfarms.com.au/our-range/yogurt/bio-dynamic-greek-style-yogurt-1kg/
Make sure whatever yoghurt you buy, that it is unsweetened, cultured, contains live cultures, and no additives. That how you know it’s real yoghurt.
You can also buy your own yoghurt maker and starter cultures and make your own healthy yoghurt.
Cultured Organic Coconut Yoghurt
Living Coconut
https://livingcoconut.com.au/products/coconut-yoghurt
Living Coconut coconut yoghurt range is fermented naturally and cultured with multiple strains of bacteria and probiotics.
The taste is tangy and sometimes has a light fizz due to being full of live probiotics.
West Australian Omega Organic Walnuts
Sonny’s Pure Honey
https://sonnyshoney.wixsite.com/mysite
Sonny’s is a West Australian raw honey full of nutrients and natural enzymes that support immune health.
Sonny’s honey is smooth with a delicious caramel-like flavour.
And they save and rehome bees, which we also love about Sonny’s.
RELATED BLOGS
Healthy Protein Guide
Healing With Fibre
Nutrition Therapy – Healthy Fats
Free E-book: Nutrition Therapy – Vegetables
Spices That Heal
Quit Sugar With Monk Fruit
Your Gut Microbiome & Why Prebiotics Are Essential
REFERENCES
Amba V, Murphy G, Etemadi A, Wang S, Abnet CC, Hashemian M. Nut and Peanut Butter Consumption and Mortality in the National Institutes of Health-AARP Diet and Health Study. Nutrients. 2019 Jul 2;11(7):1508. doi: 10.3390/nu11071508. PMID: 31269682; PMCID: PMC6682967.
Arsov A, Tsigoriyna L, Batovska D, Armenova N, Mu W, Zhang W, Petrov K, Petrova P., Bacterial Degradation of Antinutrients in Foods: The Genomic Insight. Foods. 2024 Jul 29;13(15):2408. doi: 10.3390/foods13152408. PMID: 39123599; PMCID: PMC11311503.
Bamberger C, Rossmeier A, Lechner K, Wu L, Waldmann E, Fischer S, Stark RG, Altenhofer J, Henze K, Parhofer KG. A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial. Nutrients. 2018 Feb 22;10(2):244. doi: 10.3390/nu10020244. PMID: 29470389; PMCID: PMC5852820.
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209; PMID: 33096647; PMCID: PMC7589116.
Brown K, DeCoffe D, Molcan E, Gibson DL. Diet-induced dysbiosis of the intestinal microbiota and the effects on immunity and disease. Nutrients. 2012 Aug;4(8):1095-119. doi: 10.3390/nu4081095. Epub 2012 Aug 21. Erratum in: Nutrients. 2012 Oct;4(11)1552-3. PMID: 23016134; PMCID: PMC3448089.
Byerley LO, Samuelson D, Blanchard E 4th, Luo M, Lorenzen BN, Banks S, Ponder MA, Welsh DA, Taylor CM. Changes in the gut microbial communities following addition of walnuts to the diet. J Nutr Biochem. 2017 Oct;48:94-102. doi: 10.1016/j.jnutbio.2017.07.001. Epub 2017 Jul 9. PMID: 28797931; PMCID: PMC5775887.
Famularo G, De Simone C, Pandey V, Sahu AR, Minisola G. Probiotic lactobacilli: an innovative tool to correct the malabsorption syndrome of vegetarians? Med Hypotheses., 2005;65(6):1132-5. doi: 10.1016/j.mehy.2004.09.030. Epub 2005 Aug 10. PMID: 16095846. (Probiotics counteract anti-nutrients)
Ganmaa D, Sato A. The possible role of female sex hormones in milk from pregnant cows in the development of breast, ovarian and corpus uteri cancers. Med Hypotheses. 2005;65(6):1028-37. doi: 10.1016/j.mehy.2005.06.026. Epub 2005 Aug 24. PMID: 16125328.
Gorrepati K, Balasubramanian S, Chandra P. Plant based butters. J Food Sci Technol. 2015 Jul;52(7):3965-76. doi: 10.1007/s13197-014-1572-7. Epub 2014 Nov 26. PMID: 26139864; PMCID: PMC4486598.
Matondo, Joachim & Chacha, James. (2020). The potential of pumpkin seeds as a functional food ingredient: A review. Scientific African. 10. 575. 10.1016/j.sciaf.2020.e00575.
Melnik BC. Lifetime Impact of Cow’s Milk on Overactivation of mTORC1: From Fetal to Childhood Overgrowth, Acne, Diabetes, Cancers, and Neurodegeneration. Biomolecules. 2021 Mar 9;11(3):404. doi:10.3390/biom11030404. PMID: 33803410; PMCID:PMC8000710. (Cow’s milk impact)
Shaban A, Sahu RP. Pumpkin Seed Oil: An Alternative Medicine. Int J Pharmacogn Phytochem Res. 2017;9(2):11. doi: 10.25258/phyto.v9i2.8066. Epub 2017 Feb 25. PMID: 34924730; PMCID: PMC8681145.