5 delicious breakfasts you can make in 5 minutes flat to keep you full all day long


This article is shared with permission from our friends at iquitsugar.com.
So you hit snooze (again!) and have run out of time for breakfast.
Before you Up&Go, or try your luck with a bowl of cereal, here are five quick recipes that you can whip up in almost less time than the breakfast-TV commercial break.
1. Deconstructed Avocado Toast
Your local café may do a mean avocado smash, but does their version come with healthy micro sprouts and crunchy chia seeds like this one.
We also doubt they’ll deliver it to your table as quickly as this dish comes together.
Serves: 2
Prep time: 5 minutes
Cook time: 10 minutes
1 large avocado.
1/2 cup cottage cheese.*
1/2 lime, juice and zest.
1 tablespoon extra virgin olive oil.
1 tablespoon mintleaves, finely chopped, plus extra to serve.
2 tablespoons dill leaves, finely chopped, plus extra to serve.
1/4 cup micro sprouts.
1 teaspoon sesame seeds.
1/2 teaspoon chia seeds.
1/2 teaspoon flax seeds.
Parmesan Toast:
4 slices gluten-free bread.
1/4 cup Parmesan cheese, grated. (optional) 
*Editor’s note: We recommend omitting the cheese or replacing with goat cheese.
1. To make avocado dip, add avocado, cottage cheese, lemon, olive oil, mint, dill, salt and pepper to a mixing bowl. Mash with a fork to combine. Scoop into a small serving bowl and sprinkle with extra dill and mint, as well as micro sprouts and mixed seeds. Set aside.
2. Place bread under the grill and toast on one side.
3. Flip and sprinkle the Parmesan evenly over the uncooked sides of the bread. Place back under the grill and cook until cheese is golden. Remove. If you are not using cheese, skip this step.
4. Serve the avocado dip with (Parmesan) toast alongside. Dip your toast into the avocado dip to scoop and eat.
2. Eggy Muggins
Scrambled eggs are even simpler with this speedy, no-stove-top recipe. Simply whisk a couple of eggs with your favourite green veggies in a microwavable mug for a toteable breakfast packed with protein and good fats.
Serves: 1
Prep time: 5 minutes
Cook time: 2 minutes
1/4 cup baby spinach leaves.
1 tablespoon frozen peas, defrosted.
1 tablespoon broccoli, shredded with a knife.
1 teaspoon grated cheese (mozzerella, cheddar, parmesan or feta works well). (optional)*
2 eggs.
sea salt and freshly ground black pepper, to season.
*Dairy free option: Omit Parmesan or replace with nutritional yeast flakes.
1. Place the green veggies, cheese of choice, salt and pepper into a mug. Crack in the eggs and lightly whisk all together.
2. Place in the microwave and cook on high for 2 minutes.
*Editor’s note: We recommend skipping the microwave and using a silicon muffin pan and pop them in the oven.  It might not be as fast but it’s better for you.
3. Berry Yogurt Smoothie
For a real “Boost” to your morning, minus the sugar-crash of these commercial versions, make your own smoothie. This one is the perfect combination of creamy, fresh and sweet (thanks to a mix of full-fat yoghurt, berries and coconut oil). And it can be whizzed together in under five minutes. We’re willing to bet that’s shorter than the line at the local smoothie bar.
Serves: 2-3
Prep time: 5 minutes
Cook time: None
1 cup full-fat, organic plain yoghurt.
1 egg.
small handful frozen mixed berries.
1/2 teaspoon ground cinnamon.
small pinch granulated stevia.
1 teaspoon chia seeds.
1 tablespoon coconut oil.
1. Throw all the ingredients into a blender (add the coconut oil last so it doesn’t turn solid in the cold yoghurt) and blend until smooth.
4. Tahini, Banana + Cacao Nib Toast
While the sneaky sugar content means most traditional versions are a big banan-no, this recipe from the I Quit Sugar: Healthy Breakfast Cookbook is one you can feel good tucking into. All you need is four ingredients, two minutes and one hungry mouth to feed.
Serves: 1
Prep time: 5 minutes
Cook time: 2 minutes
2 pieces gluten-free bread, toasted.
1 banana, sliced in half and then half longways.
2 teaspoons tahini.
1 teaspoon cacao nibs.
1. Once you’ve toasted your bread, spread both sides with one teaspoon of tahini. Top with banana slices and sprinkle with cacao nibs. Drizzle with a little more tahini if you love the stuff as much as we do!
Boost this: Add the banana slices, a little coconut oil and a sprinkle of cinnamon into a frying pan on medium heat. Fry both sides of the banana until brown.
5. Chive, Kale + Parmesan Pancakes with Poachies
If you prefer a savoury start to the day these pancakes are perfect. The batter comes together in seconds and only needs 4–5 minutes to cook. And conveniently that’s exactly how long you need to poach a couple of eggs at the same time.
Serves: 2
Prep time: 15 minutes
Cook time: 15 minutes
1 cup plain flour (gluten-free plain flour is you prefer).
1 teaspoon baking powder.
1/2 teaspoon sea salt.
1/4 teaspoon freshly cracked pepper.
1 egg, whisked.
1 cup milk.
1 bunch (20g) chives, finely chopped + extra for serving.
4 large kale leaves, stalks removedand finely shredded (about 2 cups worth of leaves).
3/4 cups (70g) Parmesan cheese, shredded.
butter, for frying.
2 eggs, poached, to serve.
50g smoked salmon to serve (optional).
1. In a large mixing bowl, combine flour, baking powder, salt and pepper. Set aside.
2. In a separate bowl, whisk together the egg and milk. Add in the most of the chives (reserve some for serving), kale and Parmesan and mix to combine. Add in the dry ingredients and stir through.
3. Heat a large frying pan on medium-high heat. Add a little butter to coat the pan. When pan is hot, scoop ½ cup mixture for each pancake and flatten out until 1cm thick. Cook for a few minutes until bottom is golden brown, flip and cook on the other side. Cooking time will be about 4-5 minutes per pancake. Place into a pre-heated oven to keep warm while making the remaining pancakes if you like.
4. Repeat with remaining mixture. You should make 4 pancakes.
5. Divide the pancakes amongst two plates. Top with poached egg, salmon and garnish with chives.



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