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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
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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
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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
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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.
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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.
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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.
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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
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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!
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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.
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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.
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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)
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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.
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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.
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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.