HEALTHY & SIMPLE BREAKFAST GUIDES 简单又健康的早餐
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HEALTHY & SIMPLE BREAKFAST GUIDES 简单又健康的早餐

SUGGESTIONS OF BREAKFAST 早餐的建议

 

1) APPLE CINNAMON QUINOA BOWL 苹果肉桂藜麦

   Ingredients 材料:                                                                      

  • Quinoa 藜麦- 300g                                                       
  • Apple 苹果- 5 each                                                   
  • Water 水-600ml                                                          
  • Almond milk 杏仁奶- 1/2 cup                                            
  • Brown sugar 黄糖- 2 tablespoon                                 
  • Yogurt 酸奶- 1 cup                                                        
  • Fruit & Nut  水果和坚果                                                           
  • Cinnamon powder 肉桂粉 

 

Steps:

  1.  Cook Quinoa as follow by instructions 烹煮藜麦至熟透
  2.  Add diced apples into quinoa 将切成丁的苹果加到藜麦中
  3. Once quinoa cool, stir in milk and brown sugar 藜麦冷却后,倒入牛奶和黄糖
  4.  Let it cool 让它冷却
  5. Tops with yogurts and nuts into quinoa apple and sprinkle cinnamon over加上酸奶和坚果及撒上肉桂

         



 

 

2)TRIPLE BERRY PROTEIN SMOOTHIE 3倍顺滑杂莓果

Ingredients:

  • Frozen mixed berries 冷冻杂莓果- 1 to 2 cup
  • Yogurt 酸奶 -1/4 cup
  • Plant Protein powder 植物蛋白粉 - 1 scoop
  • Honey 蜂蜜 -1 teaspoon
  • Maple syrup 枫糖浆-1 teaspoon

 

Steps 步骤:

  1.  Blend everything together and ENJOY the drink 将所有食材搅拌,慢慢品尝!           

 

 

3) PEANUT BUTTER PROTEIN OVERNIGHT OATS

Ingredients:

  • Soy milk -1/2 cup
  • Rolled oat- 1/2 cup
  • Maple syrup-1 tablespoon
  • Chia seed-1 tablespoon
  • Peanut butter (powder)-1 tablespoon
  • Plant protein- 1 tablespoon
  • Salt-a pinch or 1/8

Steps:

  1. Stir in 2 cups mason jar
  2. Refrigerate overnight
  3. Serve topped with frozen berries

 

 

 

4) HEALTHY CAPSICUM TOAST

Ingredients:

  • Bread
  • Capsicum- 1 cup
  • Chili
  • Garlic
  • Nutritional Yeast
  • Black pepper

Steps:

  1.  Preheat oven to 220c
  2. Place the bread on the baking tray
  3. Layer with capsicum, chili, garlic
  4. Place the nutritional yeast over the veggie, sprinkle black pepper
  5. Bake for 8 to 10 minutes

 

 

5) VEGAN PASTA STIR FRY

Ingredients:

  • Pasta-1/2 cup cooked pasta
  • Sliced vegetables-1/2 cup
  • Soy sauce- 1 tablespoon
  • Maple syrup- 1/2 teaspoon
  • Garlic powder-1/4 teaspoon
  • Ginger powder- 1/4 teaspoon
  • Cayenne pepper- 1/4 teaspoon
  • Salt & pepper ( to taste)

Steps:

  1. Use medium heat then coat with cooking oil
  2. Saute veggie until tender
  3. Add pasta
  4. Whisk together with soya sauce, maple syrup and spices
  5. Toss ingredients together and season with salt and pepper

 

 

6) SCRAMBLED EGGS

Ingredients:

  • Eggs- 2 large eggs
  • Tomato- 1 
  • Nutritional yeast-1 tablespoon
  • Salt and pepper ( for taste)
  • Capsicum-1

Steps:

  1. Coat a small fry pan or skillet with nonstick spray or 1/2 tablespoon butter
  2. Heat over medium to high until hot
  3. Add tomato, pepper and saute for 1 minutes or become tender
  4. Pour egg over mixture in pan. And slowly pull the egg to the centre using spatula
  5. Continue cooking (pull, lift or fold egg until become thickened or not visible liquid anymore)
  6. Stir with nutritional yeast
  7. Remove from heat
  8. Season with salt and pepper ( for taste)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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