Cooked Breakfasts

Don’t Get Caught With Egg on Your Face!

by Vashte on July 26, 2013

MBD Omelette

Breakfasts. Some days you are hungry, others you are not. Either way it is important to get something to your stomach within 1 and half hours of rising to aid  your digestion and metabolism. I have posted on what I do first thing to ease myself into the world; click HERE for that info.

If your main goal is fat-loss (which equates to 80% of my clients male or female) then following those steps can definitely help.

On the days your body asks for a cooked breaky, or more substantial meal instead of opting for sugar laden cereals as many people do- consider whipping up an omelette. Seriously these are fast, easy and incredibly healthy! Not to mention delicious! And if you are like me, and need time to master the omelette – turn it into scrambled eggs if it becomes a flop! -Well it turns itself into scrambled eggs for you so there you go! No biggy! Same ingredients, just looks messier- and can save time if you are multi tasking.. often the case in the mornings!

My omelette turned scrambled eggs:

Vashte's scrambled egg omelette

The omelette featured at the top is not made by me- look at the professionalism in the photo! I have yet to produce such fluffy egg whites- this is a mission in progress. I will achieve it soon! In the mean time, there is a fabulous deli in Broadbeach called MBD’s-Acronym for Manolas Brothers’ Delicatessen. A favourite brunch hangout of mine for many reasons:

  • their delicious egg white omelette
  • their ‘healthy choice breakfast’ consisting of poached eggs, avocado, perfect spinach, tomato and delicious tomato chutney serve on the side. Served on bread- they do gluten free so happy days for me if I’m eating bread at the time! Click HERE for their breakfast menu.
  • their beautiful fresh juices
  • and their mouthwatering plethora of yummy treats placed higgilty-piggilty all over the place. It is the ideal deli :) It is like stepping into somewhere straight out of Europe! Let your eyes wander as you scan the counter for sweet treats; savoury treats; delicious salads and then find treasured in the fridges and stocked on the shelves. If you are a foodie you will think you have just died and stepped into deli heaven !! Just go there if you are on the Gold Coast! You won’t be disappointed :)

Staying on topic: omelettes – well, I have already told you theirs is divine- then I add salmon. Mmm mmm. Egg white omelettes are not so common as a staple on a menu and many chef’s just flat refuse to do them so immediately this cafe rates highly in Vashte’s world of food!! AND they are perfect as you can clearly see. It is fabulous to dine out but not everyone has to ability to do so everyday- so you can make your own at home any time, any day. Just copy the professionals!

If you think discarding the yolk is a waste (it is) then make yours with the whole egg. To the great majority of people eating a few yolks is NOT going to cause you to gain fat.. the yolk contains Omega 3 fat (amongst other things) and is incredibly good fat for your body (ahem AIDS fatloss)- and we need this good fat. (Please consider that latte you are drinking each day, or that sneaky chocolate bar, or the glass of wine and ditch those as opposed to the yolks) 😉 – Perspective and reality check peps :)

Either way you can easily make a delicious breakfast, containing great protein from organic free range eggs, (or your own if you have your own chooks!); loads of leafy greens, and any veges you particularity like or have a hankering for; spice it up with fresh herbs, some Himalayan salt and pepper and voila– you have your own gourmet style breakfast/brunch fit for any quality deli! Whilst you perfect your omelette – you will likely create a variety in styles of scrambled eggs! But hey- it doesn’t matter does it!

Here is my version:

Vashte's homemade omelette

A breakfast like this does not take long to whip up. Don’t let your mind tell you it does. It doesn’t. When you feel like a wholesome breakfast, have it. A good breakfast (after your lemon and green drink) will help sustain you through to lunch time. It can help reduce the 10am sugar cravings- so eliminate the coffee or chocolate hit – and keep your mind focused on the job at hand- as opposed to daydreaming about food. Our bodies are machines- if you fill them with poor quality fuel how can you expect them to function at optimum levels?

Mindful eating means enjoyable eating creating a lifestyle of abundant eating!!! No diets allowed!! When you fill your body with healthy food, it craves healthy foods, and keeps you alert, alive and vibrant, and drops excess weight as a sidekick!!  This really is not rocket science- and it IS easy once you learn the basics. Because the basics are where the change happens. When you spot a DIET cutting out healthy foods… run like the wind. Opt for healthy long term changes, that are sustainable to you and to your family. Go back to the way our grandparents and their parents ate- start making your own food from scratch, and watch how fast your body responds!!

Love your life! Love your food without obsessing over it.

Omelette stuffed with fresh goodness

Omelettes: You need a pan;  use coconut oil to help stop it from sticking;  use 3 whole eggs or 6 egg whites (thereabouts), whisk them up in a bowl- the more fluffy you make them the fluffier your omelette is likely to turn out; pour your egg mixture onto your heated pan (med heat); either add your greens and chosen toppings on top of your eggs mixture in the pan, or you can saute your toppings separately in another pan using coconut oil then fold them in like my MBD omelette.

Toppings: Add salmon;  sprinkle some feta cheese over top; try sun dried tomatoes; olives – just use whatever is in your pantry!

Flip your omelette if you can- this is the tricky bit .. so here is the deciding factor as to whether you get an omelette or scrambled eggs! Either way- delicious!

Plate up!

Have fun mastering the omelette and it’s creation. Enjoy your scrambled eggs as I have done many a time! This is a wholesome, light but filling breakfast to help aid your goals to fatloss, health and vibrant living! You can always let me know any variations, or recommend my any delis where they know how to serve an omelette to write home about!-Like MBD’s in Broadbeach!!!  I love my brunch in the weekends and an omelette is a high favourite pick!!

Enjoy xx

xx Vashte xx




Pizza for breakfast rocks- well let make it brunch as pizza first thing on an empty stomach is not what I recommend no matter how you feel!!! SO have a fresh juice first, then…go the pizza!!!!!!!!!!!.

Twenty minutes and you can have your healthy breakfast pizza!!!! Simple, easy and out of the box!!! Time to indulge a little :)

This combination of chunky chorizo bits, crumbled olives, fresh tomatoes, mozzarella cheese, and topped with the drippy yolks of soft cooked eggs is truly mouthwatering.  Worth making for breakfast as soon as possible.  Make this on your ‘day off’ the strict diet and make sure you enjoy it!!!


  • Gluten Free Pizza base, or Gluten Free Packet Base (Orgran is a good brand), tomato base or basil pesto
  • 1 cup mozzarella cheese, grated or crumbled
  • 12 grape tomatoes, halved
  • 3 spring onions chopped
  • ¼ cup hot chorizo, cooked and crumbled
  • 3-5 organic eggs
  • salt & pepper and paprika
  • 2 tablespoons fresh herbs like coriander, or basil, chopped.

How to make it work:

  1. Roll out the pizza base making sure there is a crust around the edge to contain the egg.
  2. Bake the crust in an oven preheated to approx 180C for 6-8 minutes.
  3. Remove the crust and immediately paste the tomato paste or basil pesto across the base. Sprinkle mozzarella, tomatoes, and green onions over this.
  4. Use your finger to make small “wells” in the cheese, and crack the eggs into the center of each well.  Sprinkle with chorizo, and salt, pepper and paprika to taste.
  5. Return to oven an bake an additional 6-8 minutes, just until the eggs are set slightly.  Watch it closely!  It doesn’t take long for it to overcook! (If you’d like the yolks of your eggs cooked through, leave the pizza in the oven for 2-3 minutes more.)
  6. Remove from the oven and sprinkle with chopped fresh herbs before serving.



Breakfast Pizza!!! -(brunch is better!)

by Vashte on May 29, 2012

Oh boy, oh boy, oh boy!!! This is SOOOOOOO delicious!!!!!!!!!!!! A special treat! I love how good healthy food tastes, and makes you feel!! Well it makes me feel good anyway!!

Gluten free pizza for brunch! YUMMMOOOO!!!

All you need is a gluten free base, and you can buy them from the supermarket made up, or from a packet.. If you are a chef extraordinaire then you can made one from scratch easily enough. I am not, so its made up or packet for me and who ever wants to eat my cooking! No time for all homemade!!

On your pizza you can add what you like, but as this is breakfast/brunch do eggs! Scramble them up, before you pour onto the pizza, mix in a bit or parmesan cheese, diced onions, sliced tomato, chives, pumpkin seeds and garnish with your favourite fresh herbs. This pizza does need a crust as the logistics of egg sitting still before cooking just doesn’t compute.

Alternatively you can slightly cook the egg before adding to the pizza but be careful not to over cook.

Give it a basil pesto base, or if you are a tomato fan, use tomato base under the egg.

This is a hit, but practice it a few times before just deciding to whisk it up trying to impress on the first time round :) As with most recipes, some things work and some things don’t. Mushrooms are delish on this too, and I usually add paprika to most of my dishes for a bit of zing! And metabolism boost!


Basic Buckwheat Pancakes

by Vashte on March 5, 2012

from scratch:


  • 1 cup buckwheat flour
  • ½ Tbspn baking powder
  • ½ cinnamon
  • ½ tsp  vanilla extract
  • 1 egg
  • ¼ cup apple sauce
  • 1 cup water

How to make it work:

  1. In a large bowl, stir together flour, baking powder, and cinnamon.
  2. Add the vanilla, egg, apple sauce, and water.
  3. Stir until  just mixed.
  4. Portion out about ¼ cup of batter onto hot pan lightly oiled with coconut oil
    and cover with a lid.
  5. Let sit on medium heat until the center starts to bubble and becomes sturdy.
  6. Flip pancake over and cook on other side until golden brown.
  7. Repeat process until all the batter is gone.

Topping ideas:

  • Spread with coconut oil and drizzle with agave nectar and vanilla flavouring then sprinkle with cinnamon.
  • Spread with almond butter and sprinkle with cinnamon and eat as a snack.
  • Top with protein smoothie – any from my smoothie recipes will be delish.
  • Keep the leftovers in fridge and heat in the toaster for another breakfast or snack later.

Add blueberries to make blueberry buckwheat pancakes…yummmmmmy

If you are pressed for time or you don’t have all the right ingredients to begin with use this mixture from Woolworths, but I highly recommend making your own from scratch in the weekends. Fresh is always best!


Scrambled Eggs on Gluten Free Toast

by Vashte on March 3, 2012


  • 1 egg
  • 2 egg whites
  • a touch of trim/skim milk if necessary. Personally I don’t opt for milk and recommend you wean yourself off it in your scrambled eggs.
  • diced onions if you like them
  • fresh herbs from your garden- these are like shoes- they will make or break your scrambled eggs. Break them if you do have them. There is nothing like fresh herbs to spice up a healthy delicious meal.
  • Sea salt or himalayan salt, and pepper to taste. I go against the grain and definately recommend salt in the diet BUT if you have table salt in your kitchen pick it up now and throw it out right now. Do yourself a favour. Eat only sea salt or himalayan salt. Table salt is not fit for human consumption.
  • 1 piece of toasted gluten free bread. No butter/margarine – you don’t need it. The yolk is enough good fat for the morning and the scrambled eggs are moist enough to soften the toast.

How to make it work:

  1. Saute your onions if you opt for them
  2. Add the eggs, herbs, salt and pepper; and milk if you are using milk. Whisk constantly. Egg whites cook faster so do not let them sit on the heat without watching them or they will burn.
  3. Once cooked to your liking, serve them on your toast and sprinkle with more chopped up fresh herbs.

Again, this is a breakfast fit for a king or queen, and made in a flash. Good food does not have to take a long time, nor does it have to be boring. Delicious fast HEALTHY food that will help increase your metabolism, by you nourishing your body with the right combinations of nutrient dense food, easily digested.

Enjoy xx


The magic thing about this dish is that is can be breakfast, lunch, dinner or a snack. It keeps well in the fridge, it takes 10 minutes max to prepare, and you can add any veges or protein to the mix to spice it up for flavour. The options are endless. It is up to your imagination, and what ingredients you have in the fridge at the time! As you will see from some of the photos and options I post after this.. I am a quiche/omelette fanatic- they are healthy, fast and cost effective. No crust means no excess and unwanted calories. I LIKE IT!


  • 2 med red onions, finely sliced sautéed in water.
  • 1 bunch English spinach, washed well and chopped coarsely
  • Fresh basil from your garden.
  • 250g ricotta cheese
  • ½ C olives
  • 6 eggs
  • 1 tspn salt – not too much as olives are salty too – easy to over do it.
  • pepper and paprika to taste. (paprika will help speed metabolism)

How to make it work:

  1. Preheat over to 180C
  2. In a frypan sauté the onions in water until soft.
  3. Add all other ingredients to a bowl and stir together.
  4. Add the onions.
  5. Once ingredients are stirred thoroughly pour into a pan, or crockery bowl approx 24cm.
  6. Bake for about 30-45 mins till puffed and evenly browned.
  7. Remove from the oven and allow to firm up in the pan for a few minutes – the omelette will sink back while cooling.
  8. Turn out onto a plate to stop further cooking, or leave in the pan/bowl and allow to cool.
  9. Serve warm or at room temperature.

The cheese in this recipe is not necessary – but a treat for the odd occasion. I will post other healthy options without cheese soon.

Serves 6


Farm Fresh

by Vashte on January 29, 2012


Lola’s in Broadbeach

 1 Old Burliegh Road, Broadbeach.


I had this delicious breakfast served to me in a relaxed stylish restaurant in Broadbeach. I will definitely be sampling more from their menu. LOVED it. This dish is easily made at home with fresh ingredients so go for it! Healthy and delicious. My girlfriend and I ordered the same meal and we both ate every last crumb!! That’s a testament in itself!! I think food served TO  me always tastes better than making it myself BUT when I make it myself I know EXACTLY what is going in it and where I got my ingredients from.. organic..or not.

  • 2 poached eggs – always use organic
  • Grilled fresh asparagus
  • Grilled fresh button mushrooms
  • Herb crusted tomato (herbs from your garden of course 😉
  • 1 piece of gluten free toast
  • Dressing (optional) chilli, lime and coriander.


Fried Eggs on Toast

by Vashte on January 26, 2012

As you can see from my picture, two very special girls are eating this breakfast and loving it. I wouldn’t give these special girls anything but the best. Teaching children from a young age how to eat, and when to eat sets them up for the rest of their lives. Breakfast for kids is imperative to setting their day up and balancing blood sugar levels. These girls do not demand sweets like the great majority of children today because they have been brought up eating well. They are within the healthy weight for children their age and they are active all day long. And HAPPY.


  • Two fried ORGANIC eggs in organic virgin coconut oil.
  • 1 x piece of gluten free toast.
  • Organic cucumber pieces and avocado.
  • Optional: Prosciutto (Italian meat) cooked with the eggs to give the eggs a really special flavour.
  • Smoothie on the side.


Baked Eggs

by Vashte on January 17, 2012

These are delish. You can add and substract your fav greens and meats as you like but you must keep the spinach and garlic! I cook with either rice bran oil or coconut oil only as they are safe at hight temperatures and maintain their integrity.

These are the bomb if you are trying to impress for breakfast!


  • 1 leek, white part only, washed well and finely sliced
  • 1 tspn rice bran oil
  • ¼ tspn crushed garlic
  • 100g prosciutto meat, thinly sliced.
  • 2 bunches English spinach, washed, drained and shredded
  • 2 Tbspns finely grated parmesan cheese
  • Sea salt and pepper to taste
  • 4 x L eggs.

How to make it work:

  1. Preheat oven to 170C.
  2. Grease 4 individual, shallow baking dishes- ramekins are best.
  3. Heat the oil in a fry pan and sauté the leek till soft. Add the garlic, spinach and prosciutto and stir only until the spinach is starting to wilt. Remove from the heat and drain off the excess moisture. Stir through the parmesan cheese then season with sea salt and pepper.
  4. Divide the mixture between the baking dishes, make a little hollow in the spinach and crack one egg into each.
  5. Back until cooked to your liking. About 10 minutes for soft yokes. 15 minutes for set yokes.

Serves 4 very impressed people 😉


Gluten Free Buckwheat Pancakes

by Vashte on January 3, 2012



I actually use the premade Gluten Free mixture from the supermarket often.  But will be posting some great ‘from scratch’ gluten free pancake recipes for those of you who have the time, and prefer to make them this way.

I have added frozen BLUEBERRIES to these.  Berries in pancakes are awesome.

Topping options:

I will more often than not add a protein shake to balance the carbs. Just make the protein with a small amount of water as opposed to milk – exactly like the recipes posted under healthy smoothies here on my blog.

One serving is one pancake with protein sauce.



 Greek Yoghurt with Blueberries are scrummy:


If you want to PUT ON WEIGHT or just go for a treat….:

Coco Luscious do the most delicious dairy free, gluten free, soy free icecream. SOOOO GOOD!!! What is a treat meal with pancakes without 100% pure maple syrup? But as you can see – you don’t need to choose the calorie intense options to enjoy pancakes!! SOO many options out there. Add some bananas to this to truely fire those calories up!