B R E A K F A S T
& B R U N CH
Now for some reason, my youngest is not a big fan of smoothies and juices (except ginger shots and apple/spinach). Mostly he just eats berries and fruits which is fabulous but in the summer we made a new discovery using frozen berries and mango. Just chucked it all in the Nutri and voila, sorbet!
Little does he know I hid 1 tsp flaxseed oil in there too for some added healthy fats.
Ingredients:
- mixed summer berries (frozen)
- frozen mango
- frozen cherries
Banana and
Chocolate Porridge
Cacao is one of the richest sources of phenolic compounds which have numerous beneficial biological activities in the prevention of cardiovascular diseases and cancers. The flavonoids in cacao may also help conditions such as asthma or bronchitis. Several studies have shown a reduction in blood pressure too.
Nonetheless, we mustn't forget it also contains caffeine which can bring side effects such as headaches and insomnia so ......listen to your body guys and just have small amounts.
I always make porridge with nut milk as it makes it creamier and makes the protein content of the meal higher. once to your desired consistency just add chopped banana, a sprinkle of raw cacao powder (this is NOT the same as normal cocoa) and some finely chopped or grated dark chocolate.
If the kids require the porridge sweetened even more just add a tsp of manuka honey or a tiny pinch of stevia.
Ingredients:
- 1 banana
- Oats
- Nut milk
- 80-100% cocoa dark chocolate
- A sprinkle of raw cacao powder
Designed for my daughter's friend who wanted a healthy version of a chocolate milkshake (for breakfast!)
Nutrient wise - it is sufficient to take you through until lunch and is far more nutritious than a bowl of cocoa pops. To be honest most things are more nutritious than a bowl of cocoa pops!!!
Ingredients:
- 1/2 avocado
- Almond milk
- A a teaspoon of manuka honey (normal will do)
- Three crushed brazil nuts (any nuts will do but brazils are a great source of much-needed mineral selenium)
- Raw cacao powder (about a dessert spoon depending on your 'chocolatiness' preference) OR you can use some 'melted dark chocolate' but this can be a faff if in a rush.
- Juice of 1/2 lemon
- Lots of ice
- A pinch of stevia
- 2 teaspoons of ground flax seed
Some may choose to have this with a slice of rye or sourdough which is fine. This is inspired by Maddie Shaw (add link). Who knew that pesto went with scrambled eggs????
Eggs for breakfast are a great source of protein. Protein helps to keep you satiated for longer periods of time, helping to avoid that mid-morning snacking. Always try and include some protein with breakfast, even if it's in a smoothie. Caution!!! eggs are also high in arachidonic acid which, if eaten in excess, can be problematic. I try and limit myself to 3 eggs per week.
Wheatgrass shot - you can only juice wheatgrass if you have masticating juicer. I use the matstone 6 in 1 (add link)
Wheatgrass is a concentrated source of the nutrients: vitamin A, vitamin C, vitamin E, iron, calcium, magnesium and amino acids, as well as phytochemicals such as agropyrene, apigenin and chlorophyll.
Wheatgrass is antibacterial and antioxidant. Its high level of chlorophyll helps protect against carcinogens, helping to remove toxins from the body.
Ingredients:
- 2 eggs
- 1 avocado
- cherry tomatoes
- tbsp of homemade pesto
- wheatgrass shot
Passionfruit Bircher
Birchers are great if you are time-poor in the mornings, and Kilner jars are the perfect vessel.
Ingredients:
- A handful of organic oats
- Nut milk of your choice (oat, rice, almond or cashew)
- Tbsp of buckwheat groats (optional)
- Tbsp of ground flax
- 1-2 passionfruit
- Few chunks of fresh mango
In a bowl mix the oats, flax and buckwheat with the nut milk - it needs to be quite wet as the dry ingredients soak up the milk when it is left overnight. Scoop out the passionfruit seeds and place the mango and passionfruit on top of the mixture. Don't stir, just place in the fridge and it will be ready for your breakfast in the morning. If you don't like to eat immediately just grab it and take it with you for breakfast on the go.
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This is such a great all-round breakfast with nutritional value, especially served with some organic fruits and yoghurt/soy yoghurt or creamy nut milk. Be careful with some yoghurts - they CAN be loaded with sugar - avoid, avoid, avoid!!!
Nonetheless, this granola contains all your macro nutrients: protein, carbs and good fats.
A fair few minerals: iron, magnesium, zinc, potassium, calcium, phosphorus, manganese, selenium.
Vitamins too: A, B’s and C
Add some berries/fruit and there will be additional phytonutrients thrown into the mix.
- a big handful of pecans
- same of almonds
- 2 big cups of oats
- 1 cup each of pumpkin seeds and sunflower seeds.
- 1 cup of ground flax seed
- 3 tbsp of coconut oil
- 2 teaspoons of ground cinnamon
- 2 tbsp maple syrup
Melt the coconut oil and maple, stir on the cinnamon. Add all dry ingredient together in a big mixing bowl, mix the two together. Spread thinly on a baking sheet, lined with grease proof paper (I like to pack mine down a bit so I get some good solid lumps) and bake in a 180-degree oven for 20-30 mins (check and mix half way through).
Faced with one son 'apparently' not having anything healthy to eat for breakfast because he doesn't like the nuts in my granola - I explained that no supermarket cereal is good for you as it is laced with copious amounts of sugar and salt. We concluded chocolate was the flavour of choice for cereal so I attempted chocolate granola. It worked!!!!! Served with nut milk or greek yoghurt this is packed full of protein, enzymes, fibre, minerals (zinc, calcium, phosphorus, selenium, iron, magnesium and more) vitamins (B1,B6,E D) essential fatty acids, amino acids (the building blocks for protein), GLA and more.......
Ingredients
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2 cups of oats
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1 cup of chia seeds
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1 cup of crushed 'salted' peanuts (not everything can be perfect)
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1 cup of linseed
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1 cup of buckwheat groats
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1 cup of sesame seeds
Mix the dry ingredients above in a big bowl then melt:-
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3 tbsp of maple syrup
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3 tbsp coconut oil
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2-3 tbsp of raw cacao (depending on how chocolatey you like things)
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mix wet and dry together - pat down on a baking sheet and bake for 15 mins at 180.
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NB - don't be afraid to play around with it a bit - add 'unsweetened' coconut flakes, swap the maple for honey, if you need extra sweetness add some coconut sugar - the way I see it - a tiny bit of naughtiness e.g. the salted peanuts will not outweigh the benefits of all those super seeds and let's face it - it's far better than coco pops!!!!
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Frozen acai
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Blueberries
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Pineapple
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Soy yoghurt
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My Nutty Granola recipe
Just whisk up the blueberries, acai and pineapple in the Nutribullet and serve with nutty granola and a spoonful of yoghurt. Vanilla soy is my preference but choose your own. Live yoghurts are a great choice because of the beneficial bacteria in them - be careful of sugar content though!!
