Morning ritual


Crisp mornings call for bellies full of warm food to start the day. After all, breakfast is the most important meal – why not savour it?!

Frenched crumpets with ricotta cream

Serves: 4 | Prep: 15 mins, plus standing time | Cook: 5 mins


  • 8 large eggs
  • 1 tsp vanilla
  • 4x 60g wholemeal crumpets
  • 2 Tbsp light margarine
  • 300g fresh reduced-fat ricotta
  • 300g low-fat vanilla dairy dessert (e.g. Fruche fromage frais)
  • 2 tsp caster sugar
  • 1/2 tsp ground cinnamon


  1. Place the eggs and vanilla in a flat dish and whisk together with a fork. Add the crumpets to the egg mixture and turn to coat well on both sides. Stand, turning occasionally, for 15 minutes or until the crumpets have absorbed the egg mixture.
  2. Melt the margarine in a large, non-stick frying pan over low–medium heat. Add the crumpets and cook for 2–3 minutes each side or until cooked and golden.
  3. Meanwhile, using a whisk or a hand-held electric mixer, beat the ricotta and dairy dessert together until smooth and light.
  4. Combine the sugar and cinnamon in a small bowl. Top the hot crumpets with the ricotta cream and sprinkle with cinnamon sugar. Serve warm.

Notes: You’ll need 2x 150g tubs of vanilla dairy dessert for this recipe. Store the leftover ricotta cream in an airtight container in the fridge for up to 3 days.

Porridge with honey-nut crunch and mocha

Serves: 4 | Prep: 10 mins, plus cooling time | Cook: 15 minutes


  • 28g slivered almonds, roughly chopped
  • 1 tsp honey, warmed (see Notes), plus 1 tsp extra
  • 1/4 tsp ground cinnamon
  • 60g Sultana Bran, roughly crushed
  • 1 1/2 cups (135g) rolled oats
  • 2L low-fat milk
  • 1 Tbsp instant coffee granules
  • 1 Tbsp cocoa powder


  1. Preheat the oven to 200°C (180°C fan-forced). Line a baking tray with baking paper.
  2. Spread the chopped almonds over the prepared baking tray (keep them close together but in a single layer), drizzle evenly with the warmed honey and sprinkle with cinnamon. Bake for 10–12 minutes or until golden.
  3. Remove from the oven and leave to cool on the tray, then break into small pieces. Place in a bowl with the Sultana Bran and toss to combine.
  4. Meanwhile, place the oats and 1L of the milk in a large saucepan over low–medium heat. Bring to a gentle simmer, stirring constantly, then reduce the heat to low and cook, stirring occasionally, for 15 minutes or until the oats are soft and the mixture has thickened.
  5. Shortly before the oats are ready, combine the coffee, cocoa powder, extra honey and remaining milk in a separate saucepan over low–medium heat.
  6. Whisk constantly until the coffee and cocoa have dissolved and the mixture is smooth, then continue to whisk until the mixture comes to a simmer. Remove the pan from the heat and cover to keep warm.
  7. Divide the oats among serving bowls and sprinkle with the nut mixture. Pour the warm mocha into mugs and serve alongside.


  • Warming the honey makes it easier to drizzle. You can either heat it in the microwave on high for a few seconds or place it in a small heatproof jug and pop the jug in a bowl of boiling water for a minute or so.
  • You can easily make a double batch of this recipe. Store the cooled nut clusters in an airtight container at room temperature and the oats and mocha in separate airtight containers in the fridge. All the elements will keep for up to 3 days. Reheat the oats and mocha either on the stovetop over low heat or separately in the microwave.
  • Increase or decrease the quantities of coffee and cocoa to suit your taste.

These are edited extracts from CSIRO Protein Plus by Professor Grant Brinkworth, Dr Jane Bowen and Genevieve James-Martin; RRP $34.99, Macmillan Australia.

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