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Wholefood recipes for busy brains

These are the breakfasts and snacks I prep ahead, so busy days take care of themselves. Tick off ingredients as you go. Every amount is right there in the steps, so you never have to scroll back.

Overnight oats jars

Breakfast1 serve per jarMake aheadPer serve: about 15g protein, 13g fibre
Overnight oats jars: prepped and ready
Step 1Prepped and ready
Overnight oats jars: add water
Step 2Add water
Overnight oats jars: microwave to heat
Step 3Microwave to heat
Overnight oats jars: top with fruit and peanut butter
Step 4Top with fruit and peanut butter
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Ingredients

Tick what you've got.

Dry mix, per jar

To serve, per jar

You'll also need

Method

Prep day

  1. Add to each glass jar:
    • 1/3 cup oats (32g)
    • 10g chia seeds
    • 6g flaxseed meal
    • 10g pumpkin and sunflower seeds
    • 0.5g cinnamon
  2. Pop the lids on and store in the pantry.

The day before

  1. Fill a jar with water, shake and refrigerate.

On the day

  1. Pour the jar into a bowl.
  2. Microwave for 1 minute 10 seconds.
  3. Chop 1 small banana (45g) and add it on top.
  4. Add 20g real peanut butter.

Omelette jars

BreakfastMakes 8 servesBatch cookFreezer friendlyPer serve: about 25g protein, 3g fibre
Omelette jars: prep your fillings
Step 1Prep your fillings
Omelette jars: into the jars
Step 2Into the jars
Omelette jars: add eggs to the jar and mix
Step 3Add eggs to the jar and mix
Omelette jars: cook and season
Step 4Cook and season
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Ingredients

Tick what you've got. Amounts make 8 serves.

Veggies

Chicken nuggets

For cooking

You'll also need

Method

1. Veggie prep

  1. Cut into small pieces:
    • 200g avocado
    • 60g capsicum
    • 80g carrot
    • 60g red carrot
    • 90g celery
    • 100g cherry tomatoes
    • 60g chilli olives
    • 90g cucumber
    • 60g mesclun
    • 50g mushroom
    • 80g red onion
  2. Divide evenly between 8 glass jars, one per serve.
  3. Store in the fridge.

2. Chicken nuggets

  1. Cut 314g chicken into 1 to 2cm pieces.
  2. In a container, mix 60g almond meal, 20g Cajun spice, and salt and pepper to taste.
  3. Add the chicken and coat it well.
  4. Cook in a hot, dry pan. The oil from the almond meal is enough.
  5. Flip once the bottom is no longer translucent.
  6. Cook until cooked through. It usually starts to smell yummy when it's ready. Don't overcook.
  7. Split into 8 serves. Freeze, or keep in the fridge until you need it.

3. Cook the omelettes (4 to 8 at a time)

  1. Tip 1 jar of veggies into a bowl.
  2. Add 1 serve of chicken nuggets.
  3. Add 2 eggs, salt, pepper and avo and egg seasoning. Mix well.
  4. Heat a little coconut oil or butter in a pan.
  5. Pour in the mix and cook, flipping halfway.
  6. Pop into a glass container, ready to freeze or eat.

4. Reheat

  1. If frozen, move it to the fridge the day before.
  2. Take the lid off and microwave for 1 minute 10 seconds.
  3. Add salt if needed, and enjoy.

Oat and cranberry bars

SnackMakes 12 barsMake aheadFreezer friendlyPer bar: about 4g protein, 3g fibre
Oat and cranberry bars: toast the oats
Step 1Toast the oats
Oat and cranberry bars: wet ingredients
Step 2Wet ingredients
Oat and cranberry bars: before cutting
Step 3Before cutting
Oat and cranberry bars: cut into bites
Step 4Cut into bites
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Ingredients

Tick what you've got.

You'll also need

Method

1. Toast

  1. Heat the oven to 180°C (160°C fan).
  2. Line the tin with baking paper.
  3. Roughly chop 80g almonds.
  4. Spread 230g rolled oats and the chopped almonds on a tray. Bake for 5 minutes.
  5. Stir, then bake for another 3 to 5 minutes until lightly golden.
  6. Tip into a large bowl.

2. Bind

  1. In a small saucepan over medium heat, add:
    • 46g unsalted butter
    • 120g honey
    • 50g brown sugar
    • 1g vanilla extract
    • a pinch of salt
  2. Stir now and then until it's bubbling and the sugar has dissolved.
  3. Pour over the oats and mix well.
  4. Leave to cool for 5 minutes.

3. Press

  1. Roughly chop 60g dried cranberries and stir them in.
  2. Stir in 15g mini chocolate chips. If a few melt, that's fine. They help hold the bars together.
  3. Tip into the tin and press down hard for about 1 minute.
  4. Scatter the last 5g chocolate chips on top and press them in.

4. Set and store

  1. Cover and chill for at least 2 hours.
  2. Lift out and cut into 12 bars.
  3. Keep in an airtight container. Pantry for softer bars, fridge for firmer ones. Wrapped well, they freeze for up to 3 months.

Adapted from a recipe by Adam and Joanne at Inspired Taste.

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