6 breakfast recipes to help you start the day WITHOUT the bloat!

Blueberry Oats are high in fibre and provide a slow and sustained release of energy throughout the day. They can help lower cholesterol and stabilise blood sugar, preventing spikes throughout the day that can cause us to have sweet cravings. Adding almonds adds a punch of magnesium, calcium, protein and good fats. 

Serves 4

Ingredients

• 1 cup oats
• 4 cups water
• 1 cup almond milk
• 1 cup fresh or frozen blueberries
• 1 cup sliced/flaked almonds
• 1/4 cup maple syrup
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• Pinch of salt

Method

1. Grease the inside of your slow cooker with a small amount of oil or cooking spray.
2. Add the steel-cut oats, water, almond milk, blueberries, sliced almonds, maple syrup, vanilla, cinnamon, and salt to the slow cooker.
3. Stir to combine all ingredients.
4. Cover and cook on low for 5-6 hours, or until the oats are tender and the mixture is creamy. Stir the oats well before serving.

Benefits

Almonds are the perfect addition to the diet for recovery. They also keep you full and help stabilise blood sugar levels as they are slow burning fuel for your body.

Blueberries are packed with antioxidants and add a sweet little kick. Blueberries are high in antioxidants like anthocyanins and vitamin C, which can help reduce inflammation and soothe the digestive tract, potentially alleviating bloating.

CALORIES + MACRO NUTRIENTS PER SERVE

376.5 Kcal 

12g Protein 

15.25g Fat 

51.25g Carbs

8.7g Fibre 

Breakfast tart

Our delicious Breakfast Tart is a great source of high-quality protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development. 

Serves 4

Ingredients

• 1 tsp plain flour
• 220g puff pastry, thawed
• 5 eggs, divided
• ½ tsp cumin
• 1/3 cup light cream cheese (or cottage cheese if preferred)
• ¾ cup shredded tasty cheese
• salt and pepper
• 4 slices bacon, chopped (VG optional)
• 1 cup rocket

Method

1. Preheat the oven to 200C and line a baking sheet with baking paper. Use the flour to lightly dust a flat surface.
2. Roll out the puff pastry into a rectangle. Use a knife to run a border around the edges, being careful not to pierce all the way through.
3. Poke holes with a fork throughout the centre of the tart to prevent bubbling while baking.
4. In a medium-sized bowl, whisk 1 of the eggs. Brush on the edges of the puff pastry and scatter cumin on top. Place in the fridge for ten minutes. 
5. Add the cheeses, salt, and pepper to the bowl with the leftover whisked egg. Mix well.
6. Remove the puff pastry from the fridge and spread the cheese mixture over top with a spatula. Transfer to the oven and bake for 12 minutes. 
7. Remove the pastry from the oven and use a spoon to push down slightly to make little divots. Carefully crack the remaining eggs into the divots.
8. Top with bacon. Bake for eight to nine minutes more, or until the whites are set and the yolks are still runny. Scatter the rocket over the top to serve.

Benefits

Rocket is naturally low in sodium, which helps prevent water retention and bloating associated with high salt intake.

It also contains fibre which aids in digestion and helps with regular bowel movements helping to prevent constipation which can impact on bloating.

It is rich in antioxidants and vitamins A and C which can help reduce inflammation in the digestive tract. It can even help support the production of digestive enzymes helping us to break down the food we eat and therefore reduce bloating and stagnation.

Eggs contain monounsaturated and polyunsaturated fats, which are beneficial for heart health. They also provide a good amount of Vitamin B12, which is essential for red blood cell formation and neurological function.

CALORIES + MACRO NUTRIENTS PER SERVE

595 Kcal 

43g Fat 

28g Carbs

2g Fibre

23g Protein 

Cherry Chia Pudding

This delicious Cherry Chia Cup is full of antioxidants and special types of food for our good bacteria making them anti-inflammatory. Supporting gut health is key in any inflammatory condition including bloating, so teaming these super fruits with yoghurt which is full of probiotics will assist. 

 

Cherry Chia Pudding

Serves 2

Ingredients

• 2 cups coconut yoghurt
• 3 tbsp. chia seeds
• 1 tsp cinnamon powder (optional)
• 1 tbsp. maple syrup (optional)
• 1 cup pitted cherries 

Method

Add the coconut yoghurt to a bowl and stir in the chia seeds, cinnamon and maple syrup. Leave overnight to set. Top with sliced cherries and serve.

Benefits

Many yoghurts contain live probiotic cultures (such as Lactobacillus and Bifidobacterium), which support a healthy gut microbiome.

Probiotics can help regulate digestion, reduce gas, and alleviate bloating.

Lastly, adding the super chia seed, full of omega 3, 6 and 9, antioxidants, protein, calcium, protein, magnesium and fibre, these little miracle seeds are anti- inflammatory, blood sugar balancing, satiating and great for detoxing the gut and bowels. 

CALORIES + MACRO NUTRIENTS PER SERVE

216 Kcal 

5g Protein 

11g Fat 

29g Carbs 

10g Fibre

Strawberry Chia Pudding Parfait

Serve: 2

Ingredients 

• 1 cup fresh strawberries (or berry of choice)
• 1 tablespoon honey or maple syrup
• 1 cup coconut milk
• ½ cup greek yoghurt
• 1/4 cup chia seeds
• Fresh strawberry and coconut chips for topping

Method: 

1. Blend yoghurt, berries, honey/maple syrup, and coconut milk until smooth. 
2. Stir in the chia seeds, pour into a 2x containers and let the mixture sit in the fridge for about 2 hours or overnight. 
3. Once ready, layer the chia pudding in a glass and garnish with fresh strawberry and coconut chips. 

Macros per serve

• Calories 340kcal
• Protein 10 g
• Fat 22 g
• Carbs 23g
• Fibre 8g

Health benefits

Fresh Strawberries  - Packed with vitamin C, manganese, and antioxidants like anthocyanins. Naturally sweet and fibrous—great for skin and immune health.

Honey or Maple Syrup  - Adds natural sweetness and trace minerals; honey offers antibacterial properties

Coconut Milk - Source of medium-chain triglycerides (MCTs) that support energy and satiety. Adds creamy texture with healthy fats.

Greek Yoghurt  - High in protein and calcium; supports digestion via probiotics. 

Chia Seeds  - Fibre superstar: great for gut health and keeping you full.  Loaded with omega-3s, calcium, and antioxidants