A simple, clean recipe to enjoy especially if you are trying to avoid eating wheat or dairy. Many commercial rye breads do contain wheat, however, so be sure to read labels first and purchase a 100 per cent rye loaf from a health food store instead.


2 organic eggs

2 slices rye bread, lightly toasted

1 tbsp umeboshi vinegar

1 handful rocket

¼ lemon juiced

cracked black pepper and sea salt

lemongrass tea

½ tsp white clover honey


Fill a small pan with water and umeboshi vinegar. Bring the water to the boil and crack the eggs into it to poach. Reduce the heat slightly and cook for approximately 3 minutes until the white is cooked and the yellow is still slightly runny.

While the eggs are cooking, wash rocket and toast the rye bread.

Serve the eggs on the toast with rocket, lemon juice and seasoned with sea salt and black pepper. Enjoy it with a cup of lemongrass tea. Honey is optional.

Makes 1 servings

The range of muffins available today is overwhelming and confusing particularly when you're trying to make the best choice for good health.
Regardless of the ingredients, when it comes to food, good value is not represented by size, and despite what food outlets would have you believe muffins the size as a small cake will never be a good choice.
Making your own muffins is easy and quick. You can freeze them in batches, control the ingredients and most importantly their size.


1 carrot grated

1 medium green apple, grated

1 2 cm piece ginger, grated

1½ cups wholemeal spelt flour

1 tsp low allergy baking powder

1 tsp cinnamon

½ cup pepitas

2 tbsp tea oil

¼ cup maple syrup

2 eggs

½ cup buttermilk


Preheat the oven to 200 degrees Celsius.
Grease a 12 hole muffin tray.

Mix the flour, baking powder, cinnamon and pepitas in a bowl. Stir through the carrot, apple and ginger. Mix the tea oil, maple syrup, eggs and buttermilk together and using a knife combine it quickly into the dry mix. Bake for 20 - 25 minutes.

Note: Gluten free muffins are often made from rice flour and make a nice treat for people who can't tolerate wheat. Like rice, rice flour does have a high GI and should not be eaten in excess if you are battling with weight issues.

Makes 12 servings (serve = 1 small muffin)

Gluten intolerant or not, this breakfast quinoa will give you an exceptional kick start to the day. It doesn't take long either. Once made you can keep it in the fridge and enjoy it over a few days.


1 cup quinoa, rinsed

1 cup apple juice

1 cup rose water

3 tbs pepitas, roasted

200 g yoghurt - low fat

1 cup apple, stewed

¼ tsp cinnamon


Rinse and drain quinoa thoroughly. 
Add to a small pan with apple apple juice and water. 
Bring to boil then reduce to simmer, cover and cook for 15 minutes until all the liquid has absorbed. Leave to rest for 5 minutes then fluff it up with a fork. 
Transfer to a bowl then stir through the roasted pepitas, and dried blueberries. 
Serve with natural yoghurt and stewed apples.

Serve hot or cold

Makes 3 servings

We’ve taken the hard work out of preparing nutritious and delicious breakfasts that take minutes to make and keep you powering through the morning

  1. Fruit smoothie

    Blend 1 cup of skim milk, 1 1⁄2 tablespoons oats (or oat bran), 1⁄2 cup low fat vanilla yoghurt, 1 small banana and 1⁄2 cup sliced strawberries

  2. Peanut-butter toast

    Toast 2 slices of multigrain bread and spread each with 1⁄2 tablespoon natural peanut (or cashew) butter. Enjoy toast with 1 small skim latte

  3. Scrambled eggs

    Toast 2 slices sourdough and spread each slice with 1 tablespoon light cream cheese; top toast with 2 scrambled eggs and 2 slices of smoked salmon. Health-boosting tip: Add a handful of baby spinach to step up your vegie intake for the day!

  4. Weet-bix

    Enjoy 2 Weet-bix with 1 cup skim milk, 1 sliced banana, 100g low-fat yoghurt, 1 teaspoon honey (optional) and 1⁄2 cup fresh strawberries

  5. Crunchy cereal

    Enjoy 1 cup Kellogg’s Special K Advantage with 1 cup skim milk, 100g low-fat yoghurt, 1 tablespoon LSA and 1⁄2 cup fresh strawberries

  6. Mushies on toast

    Sauté 2 cups sliced mushrooms with 1 teaspoon olive oil; toast 2 slices sourdough and top with mushies; 30g reduced fat feta and a little fresh basil. Enjoy toast with 1 skim cappuccino 

This recipe serves 4 people.


Oven Temp: 180⁰C, 350⁰F, Gas 4

  • 15 g/1/2 oz. butter
  • 1 onion, chopped
  • 2 spring onions, chopped
  • ½ green pepper, chopped
  • 1 leek, white part only, sliced
  • 1 tomato, chopped
  • 155 g/5 oz. smoked salmon, chopped
  • 4 eggs
  • ¾ cups/185 ml. /6fl oz. milk


Melt butter in a frying pan over a medium heat.  Add onion, spring onions, green pepper and leek.  Cook stirring for 4 minutes.

Add tomato and salmon.  Cook for 1 minute.  Cool to room temperature.

Place eggs and milk in a bowl.  Season to taste.  Whisk to combine.  Add salmon mixture.  Pour into a greased 20 cm/8 in round ovenproof dish.  Cook for 25 minutes or until firm.


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Deborah Harrison
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Phone: 0422 130 731

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