3 Nutritious Breakfast Recipes for Students on the go!  

heal;thy red velvet smoothie bowl, Torrens University

When you’re living the life of a busy student, eating healthy can be challenging.

Early classes can sometimes mean you skip out on breakfast altogether which is arguably the most important meal of the day! Here we have three recipes from some of our amazing students that are quick, easy and nutritious!

Chia seed breakfast pancakes

By Denise Hung, Naturopathy Student, Southern School of Natural Therapies Chia seed breakfast pancakes | Torrens University

Denise is in her first year of naturopathy at Southern School of Natural Therapies. When she’s not studying, Denise works part-time in a restaurant and also contributes to some magazines as a food/lifestyle writer. Denise previously co-wrote a cookbook called Kitchen Stories which shares stories about how emotions lead to the way people cook or eat.

Denise is passionate about cooking with natural and wholesome ingredients and also exploring native spices and herbs in daily meals. The meals prepared in Denise’s kitchen are inspired by the people she met over the years while living in England, USA, Singapore, Malaysia and Myanmar. This pancake recipe is Denise’s own rendition and has a special place in her heart as she likes to share these pancakes with her Mum on days off.

There’s nothing more enticing than sitting down and enjoying a stack of pancakes with homemade nut butters, jams, fresh fruits from the local market and a hot brew. And this doesn’t have to be an unhealthy option! You can choose healthy ingredients that are higher in protein, fibre and dairy/gluten free if required.

Makes two thick pancakes, for one hungry person

Ingredients:
3 tbsp chia seeds
40g hot water
40g brown rice flour 20g sorghum flour, 20g coconut flour, 10g tapioca flour (or 100g gluten free flour mix)
1 tbsp baking powder
1/2 tsp baking soda
Pinch of salt
50g hazelnut milk or other alternatives
Olive oil, to coat the pan

Directions:

  1. Soak the chia seeds in the hot water and set aside.
  2. In a deep bowl, mix the flours, baking powder and baking soda until well combined.
  3. Stir in the pinch of salt, hazelnut milk and chia seed mix with a fork. The consistency should be thick and slightly runny like a smoothie. If it is still too thick, adjust it by adding either more hot water or dairy free milk. If it is too thin, add a tablespoon of rice or sorghum flour.
  4. Heat a non-stick pan over medium-low heat. Pour in a thin layer of olive oil, pick up the pan and swirl the oil to coat the surface. Drop in a heaped spoonful of pancake mix, watch the bubbles evaporate or allow it to brown on one side before flipping. Flip the pancake and let it brown on the other side. Adjust the heat if the pan becomes too hot, take it off the stove and let the batter sit for thirty seconds before putting it back on again.
  5. Serve with homemade nut butters, cocoa nibs, fresh fruits or your favourite jams.


Denise Hung, Naturopathy Student, Southern School of Natural Therapies  

Spiced baked porridge with rhubarb

By Rebecca Greer, Naturopathy student, Southern School of Natural TherapiesBaked Porridge, the healthy version - Torrens University

As well as being Mum to three amazing kids (Vali, Roman and Rose), Rebecca is a 4th year naturopathy student at Southern School of Natural Therapies and also works as a Marketing Consultant. Rebecca is passionate about all aspects of natural health but is particularly fascinated by the endocrine system. As a mother, she loves seeing the benefits of healthy cooking, through happy, healthy kids.

Rebecca had great freedom in the kitchen as a child and would frequently subject her brothers to taste-testing her latest creations, which were adventurous to say the least. Rebecca still loves just trying things out; often they don’t work, but sometimes she hits on a winner!

This little number is a favourite in Rebecca’s household – it tastes like a dessert, but it’s loaded with goodies and is a great start to the day.

Ingredients:
3 cups oats
1 tsp cinnamon
1 tsp turmeric
1 tsp ground ginger
1 pinch of salt
3 cups of almond milk
3 eggs
1 cup stewed fruit or fresh berries
1 handful of almonds chopped
1 handful of pepitas
1 handful of dried shredded coconut

Instructions:

  1. Preheat oven 180C. Mix oats, salt and spice ingredients in a pot, add almond milk and bring to the boil, stirring frequently. Reduce heat and let oats cook for another 5 mins, stirring to avoid sticking.
  2. Whisk eggs in a separate bowl, wait a minute for porridge mixture to cool down before adding eggs, (if it’s too hot, the eggs curdle).
  3. Put half the porridge mixture in a baking dish and then layer fruit across the top. Spread the remaining mixture on top.
  4. Sprinkle top with coconut, almond and pepitas and place in oven to bake for approximately 30 minutes. You’re looking for a cake-like, springy texture.
  5. Serve with Greek yoghurt, additional fruit and maple syrup.
Rebecca Greer, Naturopathy student, Southern School of Natural Therapies

Red Velvet Antioxidant Smoothie Bowl                                                                                

by Gabby Pavlovic, Naturopathy student, Southern School of Natural Therapies
@bionaturo
Red Velvet Antioxidant Smoothie Bowl  - Torrens University

Gabby is approaching the end of her second year of naturopathy at Southern School of Natural Therapies. Alongside study, Gabby works as a receptionist at a multi-modality natural health clinic, which is a great avenue to apply what she’s learning as part of her degree. Gabby’s also in the process of pursuing a natural skincare brand with her cousin (another SSNT student), so life’s pretty busy! Gabby is passionate about treating autoimmune conditions and understanding how these affect all body systems, with a particular interest in thyroid function.

Gabby tries to incorporate as many colours and textures as she can when cooking because the aesthetic aspect of food triggers the initial phase of digestion and really helps get your juices going before you chow down on some delicious nutritious food. Gabby has had a strong culinary influence from her Mum and is constantly in awe of her Mum’s ability to cook almost any cuisine. Gabby admits that her Mum’s creativity in the kitchen has definitely rubbed off on her, which probably explains Gabby’s experimental cooking tendencies!

Smoothie ingredients
1 cup frozen raspberries
½ cup coconut milk (or other milk of choice)
1 – 2 slices of beetroot
1 Tbsp cacao powder

Potential toppings
Small handful of chopped activated nuts or seeds
Cacao nibs
Flaked coconut
Fresh or dried fruit
Coconut yoghurt
Puffed buckwheat

Optional: Half an avocado, raw honey

Method

  1. Place all ingredients in a blender and whizz until well combined. The consistency should be thick, almost like gelato.
  2. Scoop smoothie mix into a small bowl. Garnish with whatever toppings you like! Get creative with your favourite nuts, seeds, fresh or dried fruit or even some edible garden flowers, whatever you have on hand that you think will work. For this recipe, I like to top with a sprinkle of chopped activated hazelnuts, cacao nibs, flaked coconut, a dollop of coconut yoghurt and some fresh raspberries.

Notes:

  • The avocado adds to the ‘velvety’ texture, but the smoothie still tastes delicious if you decide to omit it.
  • You can make this smoothie more energy dense by adding some complex carbohydrates such as a handful of oats or quinoa flakes, or even a scoop of good quality protein powder, just be sure to add more liquid to even out the consistency.
  • To make this smoothie drinkable, just add more milk or some water so the mixture isn’t so thick.
RED VELVET ANTIOXIDANT SMOOTHIE BOWL

 

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