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B E G I N W I T H

BREAKFAST

R E C I P E S , R O U T I N E S & R I T U A L S

Your Guide to Creating a Magical Morning

By Eli Brecher


TABLE OF

CONTENTS

03

04

Introduction

About the Author

05

Beyond Breakfast: Morning

Routines + Rituals

11

Nutrition Tips: Building

a Balanced Breakfast

12

Recipes

30

Matcha: What, Why & How

33

Thank You


introduction

Good morning beautiful!

In this eBook, I’ll be sharing my rituals, routines

and recipes with you for a magical morning,

including 12 of my favourite breakfasts! Not only is

each recipe a feast for the tastebuds, it will also

keep your energy levels sustained and your blood

sugar balanced. This is because, as a nutritionist-tobe,

I’ve ensured that every recipe contains a balance

of protein, complex carbohydrates, healthy fats and

fibre, for a nourishing way to start the day.

Get ready for fluffy blueberry pancakes, coffee &

walnut granola, decadent cinnamon raisin banana

bread and many more nutritious yet indulgent

breakfast ideas. All the recipes are dairy-free and

gluten-free, and most are vegan too.

Beyond breakfast, I’ve included a selection of my

daily rituals and the tools I use each morning to

nourish my body and soul. These healthy habits are

an essential part of my morning routine to set me

up for a productive day ahead. Begin with

Breakfast, and the rest of the day will follow suit!

@elibrechernutrition

youtube.com/elibrecher

www.elibreher.co.uk

@elibrechernutrition

www.elibrecher.co.uk

03


About the author

Hi I’m Eli!

I’m a recipe developer, soon-to-be

Registered Nutritionist and founder of

healthy breakfast company Eli’s Granola. As

a result of my own health struggles with

Crohn’s, an autoimmune digestive condition,

I know exactly how it feels to be lost on your

journey to finding the healthiest version of

yourself. My mission is to help make

nutrition less stressful for everyone, and to

empower you to take control of your own

health. I want to show you that healthy

eating can be fun, delicious and accessible.

Having obtained a BA degree in French

and Spanish, I went on to study a BSc in

Nutrition to pursue my passion and help

you improve your life, starting with the

food you eat. Let’s begin with breakfast!

Connect with me

If you recreate any of the recipes in this eBook, please

tag me on Instagram @elibrechernutrition so I can

share them! I’d also love to hear if you implement any

of my morning routines and rituals.

@elibrechernutrition

www.elibrecher.co.uk 04


Beyond Breakfast:

Rituals & Routines for

a Magical Morning

Whether you’re an early bird or night owl,

these rituals and routines will help

optimise your morning, regardless of what

time you begin your day. Once you

implement these healthy habits, your

mornings will become a peaceful time for

you to fill up your cup, before the rest of

the world wakes up. This will help you to

thrive for the rest of the day. Even if

you’ve never considered yourself to be a

‘morning person’, you’ll soon see mornings

in a new light, with all the possibilities it

can bring.

Before you know it, you’ll be going to bed

excited to wake up tomorrow! If you start

the morning in a calm, positive and

intentional way, it’s likely that the rest of

your day will reflect this energy. However,

the same applies if you hit the snooze

button multiple times, roll out of bed with

barely enough time to brush your teeth,

and rush out the door – this will likely put

you in a state of high stress for the

remainder of your day.

@elibrechernutrition

www.elibrecher.co.uk

05


“If you want to change

the world, start by

making your bed”

These are the famous words of US navy seal

William McRaven. He explains the wisdom

behind this simple task: it feels good to

accomplish something, and lays the foundation

for your next task… and another… and another.

It’s also a reminder that the little things in life

matter – a lesson which you’ll carry throughout

the rest of your day.

Hydration Station

After (ideally 8+) hours of sleep, our

bodies are dehydrated by the time we

wake up. Start by drinking a large glass

of water on rising, and don’t even think

about caffeine (which further

dehydrates you) until you’ve finished

this glass! If you’re a coffee person

that’s absolutely fine, but make sure

you’re fully hydrated first. Personally, I

opt for a matcha latte as I love the ritual

(and the taste!), but I wait until after

breakfast before having any caffeine, as

caffeine can irritate the gut. So if you’re

sensitive like me, it might be better to

‘line your stomach’ first!

@elibrechernutrition

www.elibrecher.co.uk

06


Morning Movement

I truly believe that optimal health requires a

360 degree approach, which includes daily

movement. Every morning, I do at least 10

minutes of dynamic stretching and a few

yoga poses that help to wake my body up

and get the blood flowing. Even (and

especially!) on the busiest days, those 10

minutes are an absolute non-negotiable. It’s

so deeply ingrained in my routine now that I

do it on autopilot – as soon as I’ve brushed

my teeth, I find myself on my yoga mat.

I often end up stretching for up to half an

hour, perhaps following a yoga video on

YouTube (my favourites are Blessed Yoga,

Annie Clarke and Yoga with Adriene). I love

the boost of endorphins this leaves me with.

Gone are the days when workouts had to be

an hour long and leave you dripping in sweat

and panting for breath; you can still reap

the physical and mental health benefits

from a short yoga session. Even just a few

minutes is better than no movement at all!

Top Tip

I recommend starting

with just 5 minutes

(set a timer) and

gradually build up to

15 minutes.

@elibrechernutrition

www.elibrecher.co.uk

07


Mindful Meditation

Before you jump to conclusions about

meditation being ‘too spiritual’ for you,

hear me out. Once I’ve finished my 10

minutes (or more) of stretching, I stay

seated on my yoga mat for a short

meditation, usually around 5-10

minutes. I’ll be honest, it took me quite a

while to get this habit locked into my

routine. I used to be that person who

claimed I didn’t have time to meditate,

but the truer this is, the more you

actually need to meditate! There is a

Buddhist proverb that goes something

like this:

“You should sit in meditation for twenty

minutes everyday - unless you're too

busy; then you should sit for an hour.”

- Buddhist proverb

I started with just 60 seconds a day and

built it up over time. Now I can’t imagine

my mornings without this peaceful

moment to quieten my mind. Studies have

shown that daily meditation can help to

reduce stress, manage anxiety, develop

concentration, improve sleep patterns,

enhance your self-awareness and even

control pain levels.

Top Tip

There are plenty of

affordable apps

making meditation

easy and accessible.

My personal

favourites are Calm,

Headspace and Just

Breathe.

@elibrechernutrition

www.elibrecher.co.uk

08


Natural Daylight (+

Get Those Steps In)

Morning Sunshine! Exposure to direct

sunlight first thing in the morning helps to

regulate our circadian rhythm (that’s our

natural ‘body clock’). Beyond this

scientific health benefit, taking time to

watch the sunrise is a beautifully soothing

activity, whether from your garden, front

doorstep or park bench – my personal

favourite.

I use this as an opportunity to get a 30-40

minute walk in (ideally in nature if you’re

fortunate enough to live close to a green

space), before spending the majority of

the day seated behind my laptop. You

might find you enjoy listening to a

motivational podcast, an audiobook or

some upbeat music while you walk.

Top Tip

As well as ensuring your eyes see natural

daylight, it’s also important to try to limit

artificial blue light exposure (emitted by

technology screens), particularly before

bedtime and upon waking up.

Other habits I love doing but won’t go into

detail about here are my skincare routine

(I’ve switched to completely natural

products over the last year and my skin is

thanking me for it!), going through my To-

Do list (which I always write at the end of

the previous work day) and ideally reading a

chapter of my book while sipping my

matcha latte after breakfast.

Once I’ve completed my morning routine,

I’m ready to get straight into work, with a

clear head and a productive mindset. The

habits above are a combination of things

that make me feel my best. Everyone is

unique, so feel free to pick and choose – you

can find what resonates most with you and

leaves you feeling energetic and excited to

tackle the day ahead.

@elibrechernutrition

www.elibrecher.co.uk

09


@elibrechernutrition www.elibrecher.co.uk 10


Nutrition Tips: How

to Build a Balanced

Breakfast

It’s important to ensure that we consume a balance of the

3 macronutrients (protein, carbohydrate and fat) at

breakfast time (and indeed every meal). We also want to

incorporate a source of fibre and various micronutrients

(vitamins and minerals), which are mostly found in fruits

and vegetables. This will help to keep your energy levels

high and your blood sugar stable until lunchtime, avoiding

that mid-morning crash.

Here are some of my favourite ways to include the 3

macronutrients at breakfast time:

Carbohydrates: banana, apple, whole grains including

oats, buckwheat, quinoa and sourdough bread

Fats: avocado, nuts, nut butters, seeds, olive oil

Protein: eggs, nuts, seeds, tofu, chickpeas, beans, high

quality protein powder

@elibrechernutrition

www.elibrecher.co.uk 11


Recipes

13

14

15

17

19

21

22

24

25

26

28

Peanut Butter Jelly Overnight Oats

Raspberry Chia Jam

Red Velvet Smoothie

Golden Spiced Porridge

Buckwheat Breakfast Bowl +

Tahini Caramel Drizzle

Apple Pie Baked Oats

One-Pan Shakshuka

Coffee & Walnut Granola

Fluffy Blueberry Pancakes

Pesto, Mushrooms & Chickpeas

on Toast

Cinnamon & Raisin Banana Bread

@elibrechernutrition www.elibrecher.co.uk 12


Ingredients

1 cup rolled oats

1 ½ tbsp chia seeds

1 cup almond milk

2 tbsp runny peanut butter

¾ tsp cinnamon

1 ripe banana

Tiny pinch of salt

to serve

¼ cup Raspberry Chia Jam

(see recipe on next page)

¼ cup fresh berries of

choice

2 tbsp peanut butter

PB&J

Overnight Oats

Peanut butter and jam are a match made in heaven.

Relish in this nostalgically sweet flavour explosion for

breakfast or even dessert - the PB&J combination will

transport you back to your childhood in a matter of

seconds.

I’ve been making this recipe on repeat for years, so at this

stage, PB&J probably runs through my veins. You can

prepare these overnight oats in advance in a grab-and-go

jar for a quick and nourishing breakfast as you’re heading

out the door.

Serves 2

method

1. In a bowl, mash up the banana with a

fork.

2. Add all remaining ingredients, pouring

the milk in last. Mix well until fully

combined.

3. Place in the fridge to soak overnight,

or for at least one hour.

4. To serve, layer the oat mixture in two

jars with fresh berries, Raspberry Chia

jam and as much peanut butter as your

heart desires.

@elibrechernutrition

www.elibrecher.co.uk

13


Raspberry

Chia Jam

This Raspberry Chia Jam gets its thick

consistency from the protein-packed chia

seeds, which expand and absorb the liquid,

while adding a boost of fibre and omega-3.

The jam is delicious dolloped over my

Golden Spiced Porridge or spread on the

Ultimate Chocolate Chip Banana Bread.

Makes 1

small jar

Ingredients

250g raspberries, fresh or frozen

2 tbsp chia seeds

1 tbsp lemon juice

1 tbsp water

½ tsp vanilla extract

⅛ tsp sea salt

method

1. Add the raspberries to a saucepan with the water and cook on a medium heat until it just

starts to bubble, gently mashing with the back of a wooden spoon and stirring consistently.

2. Reduce to a low heat, add the lemon juice, chia seeds, vanilla and salt and simmer for 15

minutes. Continue to stir frequently to avoid the jam sticking to the pot as it thickens.

3. Remove from heat, allow to cool, then store in a sealed jar in the fridge for up to 2 weeks.

@elibrechernutrition www.elibrecher.co.uk 14


Red velvet

smoothie

Like many people, I find red velvet

cupcakes pretty irresistible. I love turning

my favourite desserts into smoothies, and

this recipe does just that! This creamy,

dreamy, thick concoction packs a punch

of nutrition with 3 of your 5-a-day.

It provides protein from the yoghurt (and

optional protein powder), healthy fats

from the nut butter, plenty of fibre, plus a

great boost of antioxidants from the

cacao. Beetroots are the secret to

enhancing the nutrition profile with a

sneaky dose of veggies while

complementing the chocolate flavour at

the same time.

Smoothies taste better when eaten from a

bowl with a spoon (fact!), especially when

covered in toppings such as granola and

fresh fruit. Feel free to adjust the liquid

ratios as you like - simply use less milk for

a thicker, sorbet-like consistency, or more

milk for a thinner texture (especially if

you prefer to drink it from a cup).

Serves 2

A note on frozen

bananas:

I love using frozen bananas to create a rich

and creamy consistency in my smoothies. I

make a big batch every few of weeks so I

always have some on hand!

Here are some tips for best results:

The riper the banana the sweeter, so

wait until they’re just starting to go

brown before freezing for a sweeter

smoothie.

Peel and chop into 4 – 5 chunks to

make it easier to blend. This also allows

you to only use a few chunks at a time if

you don’t want a whole banana.

Place in the freezer inside a resealable

freezer bag.

@elibrechernutrition

www.elibrecher.co.uk

15


Ingredients

2 pre-cooked beetroots (you can buy precooked)

2 ripe bananas, chopped and frozen for at least 2

hours

¼ cup milk of choice (almond or oat work well)

¼ cup plain yoghurt (I use almond-based

yoghurt from Nush)

4 heaped tbsp cacao powder

2 tbsp nut butter (I like cashew or almond in this

recipe as they have a more neutral flavour than

peanut butter)

2 medjool dates, quartered

Tiny pinch of sea salt

Optional: 1 tbsp vanilla protein powder (or ½ tsp

vanilla extract)

Toppings: granola, berries, cacao nibs

method

1. Add all ingredients to a blender

and blend until a smooth liquid is

formed. You may have to stop and

scrape down the sides of the blender

a couple of times.

2. Transfer the thick smoothie

mixture between 2 bowls and top

with granola, berries and cacao nibs.

@elibrechernutrition

www.elibrecher.co.uk

16


Golden Spiced

porridge

I could eat porridge for breakfast, lunch and

dinner. It’s comforting, convenient and

extremely versatile. I like to think of porridge

as a blank canvas - you can play around with

different grains (oats, quinoa, buckwheat),

try a variety of milks (oat, almond, hazelnut,

soy, dairy etc) and get really creative with the

flavour combinations. When it comes to

toppings, the more the merrier in my

(e)book! I love a selection of fresh fruit, a

dollop of nut butter and a sprinkle of

something crunchy like nuts or seeds.

Serves 1

This Golden Spiced Porridge is a particular

favourite of mine on a cold autumnal

morning. The orchestra of warming spices

paired with the caramelised banana make this

breakfast a hug-in-a-bowl. The flaxseed

provides a dose of fibre and healthy fats,

while the rich and nutty pecans offer that

crunch factor on top!

Ingredients

⅓ cup rolled oats

¾ up water

⅓ cup almond milk

½ banana (save the other ½ for topping)

1 tbsp ground flaxseed

1 stick of cinnamon (can replace with ½

tsp ground cinnamon)

1 tsp ground turmeric

½ tsp ground ginger

⅛ tsp black pepper

Optional: 1 tbsp vanilla protein powder (or

¼ tsp vanilla extract)

Topping suggestions: almond butter, pecan

nuts, pumpkin seeds, caramelised banana

@elibrechernutrition

www.elibrecher.co.uk

17


method

1. Add the oats to a saucepan and pour over

the water. Leave to soak for a few minutes.

2. Meanwhile, slice the banana in half

lengthways. Set aside one half for the

topping, and mash the other half with a

fork, then add it to the pan.

3. Turn the heat on to medium and stir the

oats, water and mashed banana. Stir

frequently and after one minute, add all

the other ingredients to the pan.

4. When it starts to bubble, reduce to a

simmer for 3-5 minutes (or until desired

consistency is reached), continuing to stir

often. If desired, add an extra splash of milk

for a thinner consistency.

5. While the porridge is cooking, heat a little

oil in a frying pan and add the sliced banana

and a sprinkle of cinnamon. Fry on a low heat

for two minutes, then flip and fry for one

minute.

6. Remove the cinnamon stick and transfer to

a bowl. Add the banana and toppings!

@elibrechernutrition

www.elibrecher.co.uk

18


Ingredients

⅓ cup buckwheat groats,

rinsed⁠

2 cups water⁠

½ banana, sliced⁠

2 tbsp walnuts, roughly

broken into pieces

1 tbsp chia seeds

1 tbsp desiccated coconut⁠

1 tbsp pumpkin seeds

1 tsp cinnamon⁠

Tahini Caramel

drizzle:

2 tbsp tahini

2 tbsp maple/date

syrup

¼ tsp salt

Buckwheat

Breakfast Bowl

with a Tahini Caramel Drizzle

Buckwheat is a naturally gluten-free ‘grain’ (it’s

technically a seed!) that boasts numerous health

benefits. It’s high in fibre⁠, a source of protein

containing all 9 essential amino acids⁠, rich in minerals

like iron, zinc and copper⁠, and packed with

antioxidants⁠. It’s also extremely versatile and works

well in both sweet and savoury dishes.

The balance of protein, carbohydrate and healthy fats

in this bowl will help keep you full and satisfied, plus

the tahini caramel drizzle is dangerously addictive.

Serves 1

Top Tip

Make this the night

before and leave it in

the fridge. In the

morning, simply

warm it up in a

saucepan with a

splash of almond

milk, or enjoy it

cold.

@elibrechernutrition

www.elibrecher.co.uk

19


method

1 . Bring the water to boil in a saucepan, then add buckwheat groats. Add the chia seeds,

cover with a lid and simmer for 10 minutes (or until water is absorbed).

2. Meanwhile, whisk all tahini caramel ingredients in a small bowl until just combined. Be

careful not to over-mix or it will go stiff.

3. Once all the water has been absorbed and desired consistency is reached, stir in all

remaining ingredients and ⁠divide the buckwheat mixture between two bowls.

4. Drizzle over the tahini caramel sauce before serving.⁠

Zero waste Tip

Use the remaining half of the banana as

a topping, or freeze it to add to a

smoothie another day!

@elibrechernutrition www.elibrecher.co.uk 20


Apple crumble baked oats

Growing up, one of my favourite desserts ever was (and still is!) my Mum’s apple crumble.

Whenever she serves this at Friday Night Dinner, I always end up eating any leftovers for

breakfast over the weekend! By combining oats, apple and cinnamon, with a natural

sweetness from the raisins and a healthier crumble topping, I was able to recreate all the

key elements of this dessert in the form of baked oats. When you break into the oats, hot

out the oven, the oozing vanilla centre adds an extra layer of flavour and texture.

Serves 1

Ingredients

For the baked oats:

50g porridge oats

2 tbsp chia or flaxseeds

¾ cup almond milk

1 tsp cinnamon

½ tsp baking powder

¼ tsp ground ginger

½ apple, finely chopped (save half for topping)

2 tbsp raisins

¼ tsp sea salt

Optional: 1 tbsp vanilla protein powder or ¼ tsp

vanilla extract

For the filling:

3 tbsp plain yoghurt (dairy-free or regular)

¼ tsp vanilla extract

1 tbsp maple syrup or honey

Crumble Topping:

3 tbsp oats

2 tbsp coconut sugar (or regular sugar)

2 tbsp coconut oil or butter

½ tsp cinnamon

½ apple, sliced

method

1. Pre-heat the oven to 180°C.

2. In a bowl, mix all baked oats ingredients together until

combined. Transfer to an oven-proof bowl/ramekin and

leave to sit while you make the filling and the crumble.

3. In a separate bowl, mix the yoghurt, syrup and vanilla.

Use the back of a spoon to create a ‘well’ in the centre of

the oats, and pour the yoghurt into the well. Use the spoon

to cover the yoghurt with the oat mixture.

4. For the crumble topping, add the oats, cinnamon, sugar

and butter/oil to a clean bowl and use your hands to knead

the ingredients until a crumbly mixture forms.

5. Place the apple slices over the oat mixture and sprinkle

the crumble on top.

6. Bake for 13-15 minutes, depending how well done you

want your oats. Remove from the oven and serve hot.

@elibrechernutrition

www.elibrecher.co.uk

21


One-Pan

Shakshuka

Serves 3

This Middle-Eastern dish of eggs in tomato

sauce has become a trendy brunch option in

recent years and can be found on the breakfast

menu of most hotspots in London.

Traditionally, shakshuka is baked in the oven,

although my spin on it only requires a frying

pan on the stove. It’s delicious served any time

of day and you can save the leftovers for lunch

tomorrow. I like to make a big batch of the

sauce to freeze (without the eggs), then when

you want a quick meal, simply heat it up on the

stove and crack in an egg or two! It’s also

extremely versatile – if you’re missing any

spices or other ingredients, feel free to play

around with whatever you have at home.

To make shakshuka the traditional way,

start by cooking it in an oven-proof

stainless steel skillet on the stove. Once

you’ve cracked in the eggs, transfer to the

oven for 10-15 mins after, depending on

how well done you like your eggs.

Top Tip

For a more chunky

consistency, don’t

chop the vegetables

too finely - you can

slice the onion and

peppers into longer

strips.

Ingredients

1 tbsp olive oil

1 onion, diced

1 red pepper, finely chopped

1 orange pepper, finely chopped

1 clove of garlic, finely chopped

1 tbsp zaatar (can replace with thyme or

sumac)

1 tsp paprika

1 tsp cumin

½ tsp cayenne powder

2 tins chopped tomatoes

6 eggs

Handful of fresh parsley, finely chopped

Salt and pepper, to taste

To serve: your favourite bread (I love

sourdough)

@elibrechernutrition

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22


method

1. Heat the oil in a large frying pan on a medium heat.

2. Sweat the onion and garlic in the olive oil, adding a splash of water when it

starts to sizzle.

3. When the onion is translucent, add pepper and spices and fry for 3 minutes.

4. Add the chopped tomatoes and allow to simmer for 5 minutes.

5. Stir in most of the parsley (save some to sprinkle on top).

6. Use a spoon to create six holes in the sauce, and crack an egg in each one.

7. Cover the pan with a lid and leave it to simmer until the egg whites are cooked

but the yolks are still runny (or longer if you prefer fully cooked yolks).

8. Remove from the heat, garnish with parsley and serve hot in the pan with a

side of bread to dip.

@elibrechernutrition www.elibrecher.co.uk 23


Coffee &

Walnut

Granola

The contrasting flavours of

invigorating coffee and rich buttery

walnuts join forces in this recipe, and

the aroma of coffee will fill your

kitchen. Start your day with a

wonderfully energising boost of

caffeine in the form of a delicious

crunchy granola.

Serves 8

Ingredients

320g oats

40g walnuts

1/3 cup coconut oil

1/3 cup date syrup (can

replace with maple syrup,

honey or agave)

4 tbsp finely ground

coffee

1 tbsp vanilla extract

1/2 tsp salt

method

1. Preheat the oven to 160°C and line a large baking tray

with greaseproof paper.

2. In a large bowl, add the oats and walnuts.

3. Melt the coconut oil and maple or date syrup together

over a low heat on the stove, then stir in the coffee, vanilla

and salt. After about 3 minutes (when fully combined), pour

this mixture over the oats into the bowl.

4. Use a fork to mix well until the oats are completely coated

in the mixture.

5. Spread the granola mixture on the lined tray with a

spatula, and pack it together so that clumps form.

6. Bake for 18 minutes, then remove from the oven and allow

to cool fully before serving. This can be stored in an airtight

container for up to 3 weeks.

@elibrechernutrition

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24


Fluffy

Blueberry

Pancakes

Nothing beats cutting into a thick stack of

fluffy pancakes on a Sunday morning.

Unless, of course, those pancakes are

stuffed with juicy blueberries in every bite!

These decadent pancakes are a real weekend

treat, and they’re completely vegan too.

Double or triple the recipe if you're making

for family or friends!

Serves 1

Ingredients

1 banana

100g oats

¼ cup almond milk

2 tsp baking powder

2 tbsp fresh lemon juice

1½ tsp vanilla extract

¼ cup blueberries (fresh

or frozen)

2 tbsp oil for cooking

Toppings:

200g blueberry yoghurt

¼ cup fresh blueberries

Optional: pomegranate

seeds

method

1. Add all the pancake ingredients, except the blueberries,

into a blender and blend until fully combined. Leave the

batter to sit for around 5 minutes so it thickens.

2. Heat the cooking oil in a large frying pan and pour in 2-3

tbsp of pancake batter. Sprinkle over a few blueberries and

press them down slightly. Then pour a little more batter

over the blueberries, just enough to cover them. Cook each

pancake for 2 minutes, then flip it over and cook the other

side for a further 1 minute.

3. Repeat with the rest of the batter (you can do a few

pancakes at once in a large pan).

4. Stack the pancakes with a dollop of yoghurt between

each layer and top with extra blueberries and pomegranate

seeds, if using.

@elibrechernutrition www.elibrecher.co.uk 25


Pesto, Mushrooms &

Chickpeas on Toast

If you’re a savoury breakfast person, this one is for you! My ‘pesto’ recipe is

not your average pesto at all. Instead, it’s brimming with fresh herbs, walnuts

and veggies, and is an easy way to get those greens in! You can make a big

batch and add it to everything - pasta, tofu, salmon, salad bowls and anything

else you fancy.

@elibrechernutrition www.elibrecher.co.uk 26


For the Herby

Walnut Pesto

Ingredients

½ cup fresh basil

½ cup fresh parsley

¼ cup leafy greens (e.g. spinach,

kale, cavalo nero, collard greens)

Handful of fresh mint

1 cup walnuts

2 cloves garlic, minced

Juice of ½ lemon

¼ cup olive oil

1 tsp sea salt

½ tsp black pepper

method

Makes a big

batch

1. Add all pesto ingredients to a food

processor and blend until fully

combined. You may need to do this a

few times, scraping down the sides each

time.

2. Transfer to a jar with a lid and keep in

the fridge for up to 1 week.

Alternatively, add into ice cube moulds

and freeze for up to 1 month.

for the

Mushrooms &

Chickpeas:

Serves 1

Ingredients

2 slices of sourdough bread

⅓ cup Herby Walnut Pesto

½ cup shiitake mushrooms, thinly

sliced

½ cup chickpeas

1 tsp soy sauce or tamari

½ tsp black pepper

method

1. Start by preparing the pesto. Add all

hummus ingredients to a food processor

or strong blender and pulse until

smooth.

2. Heat a drizzle of oil in a frying pan on

medium heat and fry the garlic for 1

minute, before adding the mushrooms,

soy sauce/tamari and black pepper.

Sauté for around 3 minutes.

3. Meanwhile, toast your sourdough.

4. To assemble, spread about 3 tbsp

pesto over each slice and top with

sautéed mushrooms and a pinch of black

pepper.

@elibrechernutrition www.elibrecher.co.uk 27


Cinnamon &

Raisin Banana

Bread

Who remembers the banana bread craze at

the beginning of the first lockdown? In my

opinion, there’s nothing better than a

comforting loaf of banana bread, straight out

of the oven. It’s equally delicious as breakfast

over the next few days, spread with a thick

slab of peanut butter and a spoonful of my

Raspberry Chia Jam!

Serves 8

Ingredients

3 over-ripe bananas + 1 for decoration

2 tbsp tahini (or any nut butter e.g.

peanut butter)

¼ cup milk of choice mixed with 2 tbsp

apple cider vinegar

160g plain flour (can use gluten-free)

½ cup maple syrup (can switch for date

syrup/honey/agave)

1 egg (or flax egg for vegan option)

3 tbsp cinnamon

1 tsp vanilla extract

1 tsp baking soda

½ tsp baking powder

½ tsp sea salt

¼ cup raisins (can switch for chocolate

chips, blueberries, walnuts etc.)

@elibrechernutrition www.elibrecher.co.uk 28


method

1. Pre-heat the oven to 180°C and line a loaf tin with greaseproof paper.

2. Combine the milk and apple cider vinegar in a mug and leave to sit for 2 minutes.

3. Meanwhile, mash the bananas in a large bowl.

4. Add all wet ingredients to the banana (maple, tahini, vanilla, egg and milk-vinegar

mixture). Whisk very well.

5. Stir in the remaining dry ingredients (flour, cinnamon, baking powder, baking soda and

salt) and mix until fully combined, then fold in the raisins.

6. Pour the mixture into the loaf tin, decorate with banana (sliced lengthways) and allow it

to bake for 40-45 mins, until a toothpick comes out clean.

7. Allow to fully cool (around 40 minutes) before removing from the tin to serve.

@elibrechernutrition www.elibrecher.co.uk 01

29


Matcha Latte:

What, Why & How

Making a matcha latte is one of my favourite morning rituals. The process of taking a few

minutes to make a delicious mug of matcha is almost meditative for me and I see it as an

act of self-care.

What is Matcha?

Matcha is a powder made from finely ground green tea leaves. It’s packed with antioxidants

as well as other nutrients including chlorophyll and magnesium. While matcha contains

some caffeine (though less than coffee), this caffeine is released at a much slower rate than

in coffee, thanks to an amino acid called L-theanine. This creates a calm and gentle buzz

with a sustained release of energy, rather than caffeine spikes and crashes.

Quality is everything

Matcha appears to be on

every menu these days, but

many cafés (particularly

high street chains) use

poor quality matcha that

doesn’t taste great and

unfortunately, this can

easily put people off

matcha. In my opinion, the

best way to enjoy matcha is

by making it yourself at

home, using a high quality

ceremonial grade matcha

powder from a trusted

brand - my favourite is

Perfect Ted.

@elibrechernutrition www.elibrecher.co.uk 30


How I make my matcha latte:

1. Boil the kettle, then allow the water to cool for a few minutes (alternatively, heat water

in a pan until hot, not boiling). Boiling water will make the matcha taste bitter.

2. Meanwhile, add ¾ cup of you favourite milk (I like almond or oat milk) to a milk

frother. If you don’t have a milk frother, heat the milk on the stove and then use a

handheld whisk to froth.

3. Add around 1 tsp of matcha powder to a bowl and pour ¼ cup hot water over the

matcha. Use a bamboo whisk to mix the matcha into the water until no clumps remain

(you can do this with a fork if you don’t have a whisk).

5. If you like your matcha sweetened, add a squeeze of honey or your chosen sweetener at

this point and mix. You could also whisk in a pinch of cinnamon and a drop of vanilla.

6. Pour over the warm frothy milk and enjoy!

@elibrechernutrition www.elibrecher.co.uk 31


@elibrechernutrition www.elibrecher.co.uk 32


Thank You!

Thank you so much for reading my first eBook! I truly hope

that I’ve been able to provide you with the recipes, routines and

rituals for a beautiful morning.

A special thanks goes to the ongoing support of my Instagram

community, whose kind words and daily encouragement are

what inspires me to keep creating and sharing recipes.

If you recreate any of the recipes in this eBook, please tag me

on Instagram @elibrechernutrition so I can share them! I’d

also love to hear if you implement any of my morning routines

and rituals.

Connect with me!

@elibrechernutrition

youtube.com/elibrecher

www.elibreher.co.uk

Copyright

Begin With Breakfast: Recipes, Routines & Rituals. Your Guide to Creating a Magical Morning

© 2021 Eli Brecher Nutrition

All Rights Reserved

Photo credit: Eli Brecher and Gaby Ekaireb

No part of this book may be distributed, posted or reproduced in any form by digital or

mechanical means without prior written permission of the author.

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