Puffed Rice Cereal
This recipe is great for kids and is a fabulous way to transition from normal sugary cereals, to something far healthier and nutritious. It is also far cheaper than buying boxes of cereal!
1 cup puffed rice – natural, unsweetened
2 tbsp buckwheat flakes
A sprinkling each of the following ingredients, or pick and choose your favourite ones:
Good high quality chocolate, grated
Mix all the ingredients in a bowl and pour over your favourite milk (oat, almond, rice or coconut).
This is an energy packed breakfast that will leave you feeling fuller for longer. Packed with protein, B complex vitamins and essential fatty acids.
You can tailor this to your nutritional needs through the use of different toppings.
Omega 3 Breakfast Bake
Bake this omega 3 boosting meal in a loaf tin so that it can be served in slices. Make at the beginning of the week and you can keep the loaf in the fridge. It is ideal as an instant breakfast or convenient snack when you come home from work.
Preparation time: 10 minutes
Cooking time: 30 minutes
1 courgette, grated (keep skin on)
1 handful chopped spinach
2 cooked mackerel fillets (either fresh fillets cooked in advance, tinned in olive oil/brine or cured mackerel fillet). Can substitute with salmon, sardines, herring or any cooked meat or if vegetarian use 200g tofu
Coconut oil or butter to grease the tin
Salt and pepper to taste
Preheat the oven to 180C/350F/gas mark 4 and grease a loaf tin with coconut oil or line with greaseproof paper.
Place the eggs in a large mixing bowl and mix until the whites and yolks are blended, season with a sprinkle of salt and pepper.
Grate the courgette into the beaten eggs and add the chopped spinach. Stir in the cooked mackerel broken into pieces, or your alternative choice.
Bake in the oven for around 20-30 minutes. Use a knife to check it is cooked in the middle. The knife should come out clean.
Porridge - personalise it for the ultimate healthy breakfast
This is where it all began for me. Making time to have a simple healthy breakfast. I didn’t realise what an impact it could have on eating habits for the rest of the day, on energy levels and on mood.
It’s a very simple breakfast, which people are probably fed up of hearing about, but it is such a healthy start to the day, it is worth giving it a go. I’m going to take you through the easiest way of making it.
1 cup milk
1/2 cup oats
Put the ingredients in a small saucepan, bring to the boil, reduce the heat and simmer for 4-5 minutes while stirring, until it reaches your preferred consistency.
Pour into a bowl and add your favourite toppings. These are endless! My favourite mix is blueberries, crushed flaxseed, cinnamon and goji berries. If I need a little extra energy, I’ll add some banana.
Milk – there are so many varieties of milk available. All provide an excellent source of nutrition and have very different tastes. Almond is high in calcium, coconut is high in essential fatty acids, brown rice milk, quinoa and hemp milk are all high in protein. I recommend products made by Rude Health or Ecomil. Be patient until you find the one for you.
Oats – buy organic if you can. There are many different types of oats including gluten free. Buy the best quality to suit your budget, it does make a difference. These are the ones I like to use.
Oats are high in fibre, cholesterol lowering and fantastic for blood sugar balancing. For an easy to digest porridge, soak your oats the night before and rinse before cooking, you can also soak nuts/seeds and goji berries.
For sweetness, add either maple syrup or raw honey.
Personalise your porridge
Choose from almonds, dried apricots (dark), bananas, brazil nuts, cinnamon, coconut, damsons, figs, sunflower seeds, pumpkin seeds, sesame seeds, cranberries, raisins, sultanas, dates, flaxseed, cacao powder, blueberries, raspberries, kiwi, mango, strawberries, apple, maca powder, nut butters, pecans, walnuts, or prunes.
You can actually tailor your porridge to suit your health needs, then it becomes a really powerful start to your day… food for thought!
120ml almond/coconut/rice milk
150g buckwheat flour (www.infinityfoodswholesale.co.uk)
1 medium egg
Mix the milk and water together in a medium sized bowl. Beat the egg. Sift the flour into a separate large bowl, add the beaten egg and combine.
Pour the water and milk mixture in a little at a time, stirring well in between and mix until you have a smooth batter (if the consistency is a little thick, just add more water).
Add a little olive oil to a hot frying pan, add enough batter to thinly coat the bottom of the pan. Turn over (or flip) after a few minutes – the underside should be slightly golden brown.
Fry for a further few minutes and serve with a topping of your choice or fill and roll up. Fill with spinach and tofu, spinach and scrambled eggs, salad and yoghurt (soya or coconut if non-dairy), or chickpeas sautéed with some parsley tomato puree and cumin.
Great for a Sunday morning breakfast and something the kids will love too with maple syrup and blueberries.