Breakfasts

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Milk for cereals, drinks and shakes can be substituted with soy or rice milk. Also any nut, grain and seed can be made into milk.  Almond milk is the most popular, but you can also make milk from hazelnuts, cashews, macadamias and quinoa. You can find an easy almond milk recipe below.

Breakfast  seem to be the hardest to substitute if the family is used to having toast or cereal. There are gluten free breads and cereals available for breakfasts, but you can also break free from habits and try something different. Fresh fruit with a sprinkle of whole or ground nuts and seeds are tasty and nutritious.

Eggs cooked in numerous fashions including thin pancake style eggs with a filling of mushrooms, tomatoes or mixed veggies or even bananas make a welcome change as do pancakes made from buckwheat flour. Eggs with baked beans (check the label for gluten free-I use SPC plain tomato variety), and a side salad of rocket, coriander, baby spinach, tomatoes & avaocado – like a salsa with a little lemon olive oil dressing makes a great weekend breakfast especially for cold mornings or when you want a big feed.

Or for a quick breaky why not mix up a smoothie with almond milk and your favourite fruit. Smoothies are a great way to get extra nutrients thrown in by mixing with the other ingredients.

Porridge made from quinoa or rice or both mixed with dried fruit or maple syrup or honey to sweeten and topped with almond milk is a warm start on a cold day.

Super-foods such as spirulina, bee pollen (if you don’t have bee allergies), sunflower seeds and sesame seeds are great blended into the nut milk and fruit base. Quick and easy with a boost to get you or the kids through till lunchtime. 

Below are some other great breakfasts that you can try.

Crunchy Granola (GF/DF Muesli)

Buckwheat kernels (optional)

Sunflower seeds

Flax (linseed) seeds

Sesame seeds (black or white)

Almonds

Cashews

Macadamias

Pistachios

Pepitas

Brazil nuts

Pecans

Hazelnuts

Shredded coconut

Nuts can be soaked and dried in a dehydrator till crunchy, plain raw or toasted in an oven by placing the nuts on a baking tray and roasting on low temp till crunchy and toasted, then I like to put all the nuts into the food processor for a few seconds to make them more crumbly rather than whole nuts.

 Dried fruit of choice (optional) E.G Cranberries, Sultanas or raisins, Diced Dates, coconut shreds, dried apple

You can also use diced dried mango, banana, pineapple etc. or add fresh fruit to the individual serve, such as sliced banana or berries.

 The above mix this way is nice and crunchy with the sweetness of the dried fruit. An alternative that is healthy but not crunchy is to soak a small amount of the ingredients and have this as a porridge consistency instead.

If you prefer a lighter muesli you can add puffed rice, quinoa, amaranth to the above mix.

 Serve the granola with cold fresh Almond milk, rice or soy milk.

 

Almond milk

Soak 1 cup almonds overnight

Drain and rinse almonds after soaking finished

Put the almonds into a high speed blender with 1.5 litres cold pure water

Blend till creamy

Strain mix through a muslin cloth or nut milk bag filter, squeezing bag till pulp fairly dry. This pulp can be used for muesli bars, crackers or savoury dips.

Almond milk is now ready to use with granola, or can be made into various smoothies. To sweeten add 3-4 fresh dates or other fruit as desired.

 

Cinnamon, Apple, Nutty Muesli

A great breakfast for those looking for a low carbohydrate, high fibre, no wheat, gluten, dairy, sugar muesli type feast for the morning or a snack.

Ingredients

1 cup flax meal

1 cup almond meal

1 cup hazelnut meal

1 cup sunflower seeds

1 cup shredded coconut

1 cup chopped pecan nuts

1 cup chopped walnuts

1 cup chopped Brazil nuts

1 cup chopped macadamia nuts

1 cup chopped dried apple

4 tsp cinnamon

Mix all ingredients in a large bowl or container (store in fridge)

To serve; measure out ½ cup of the mix into a breakfast bowl and serve with no added sugar soy milk. (Hot or cold) Enjoy!

Tip- I use Melrose Omega Fibre for the flax meal and fresh nuts and seeds. I suggest not using the LSA that you find in the supermarkets as it contains an additive-have a look next time you’re shopping. You can make your own nut and seed meal by using a seed grinder. I bought one very cheap from ‘Chandlers’ electrical store.

Quinoa, Rice and Fruit Porridge

Ingredients

1 cup quinoa

1 cup rolled rice flakes

¾ cup dried fruit of choice

2 Tbs linseeds (flax seeds)

Palm sugar to taste (or other sweetener)

Serve with almond milk or soy or rice milk

Method

Combine first four ingredients and 4 cups of water in a medium saucepan. Bring to boil, and then reduce heat to low and cook covered, stirring often for approx 3 minutes or until mix reaches porridge consistency. Spoon into 4 serving bowls and sprinkle with a little sweetener if desired. Serve with the milk of choice

 

Creamy Bircher Muesli

Ingredients

2 large granny Smith apple unpeeled, coarsely grated

3 cups cooked medium grain rice

2 x 200g carton vanilla soy yoghurt

2/3 cup soy, rice or almond milk

4 Tbs sultanas

4 Tbs lemon juice

4 tsp Psyllium husks

½ cup toasted slivered almonds

2/3 cup fresh fruit or frozen blueberries (thawed)

Method

Combine apple, rice, yoghurt, milk, sultanas, lemon juice and Psyllium in a bowl. Mix well. Cover and refrigerate overnight to soak. To serve, spoon mix into 4 bowls and top with nuts and fruit.

Fruit bowl with coconut cream and palm sugar syrup

Ingredients

Fresh fruit

Juice of a lemon or lime

Small tin coconut cream (can use vanilla soy yoghurt)

2 Tbs grated palm sugar mixed with 2 Tbs hot water to dissolve or just use pure maple syrup

2 Tbs each of toasted sunflower seeds and almonds

The fruit you use can vary with the seasons. In summer you can use stone fruit, lychees, bananas, grapes, strawberries and mango. Autumn you can use persimmons, figs, kiwifruit and bananas. In winter try apple, custard apple, pink grapefruit and star fruit. Basically whatever is in season and you enjoy. If you wish for a bit more variety you could add some tined unsweetened fruit.

Method

Combine chopped fruit in a bowl, sprinkle with the juice of a lemon or lime. Gently mix. Serve in bowls topped with coconut cream or soy yoghurt and drizzle with palm sugar syrup. Sprinkle with toasted sunflower seeds and almonds. Serves 2-4

 

Potato cakes with spinach, mushrooms, tomato and poached eggs

 

Ingredients

For this recipe you can use left over mashed potato or freshly grate a peeled potato. For variety you can use sweet potato and pumpkin with the potato mix. A great weekend feast for breakfast.

1 potato grated or ½ cup mash per person

2 Tbs corn-flour (not wheaten corn-flour)

1 tsp salt

1 tsp chopped chives or parsley

1 bunch baby spinach leaves, steam till wilted.

1-2 eggs per person

 

Mix the potato mix to form a Pattie. Shallow fry till gold and keep warm in oven while preparing the rest.

Shallow fry mushrooms and halved tomatoes in the fry-pan that you just cooked the potato in.

Poach eggs 1-2 per person or fry if you prefer not to use too many pots and pans

Place Pattie on plates, surround with the mushrooms and tomatoes, top Pattie with wilted spinach and place egg on top of the stack. Drizzle with olive oil or home made aioli mayonnaise.

Another great combination is potato Pattie with smoked salmon and dill mayo with capers or fried chicken livers.

 

Breakfast super smoothie

In a blender mix together the following:

1 cup almonds (soaked – overnight, rinsed and drained)

1 tsp macca powder

1tbs spirulina

2tsp bee pollen (only if not allergic to bee products)

1tbs goji berries (presoaked)

1tbs virgin organic coconut oil

1tsp Agave syrup or honey (to taste)

1 banana

Handful of strawberries

1 cup pawpaw (fruit choices can vary)

Water to cover solids

 The above makes a huge blender full and will serve up to 4 people or two very hungry people, so adjust to needs. Quantities are suggestions only and can be varied. It looks a weird colour but actually tastes fantastic. Very popular at the retreats.

 

Creamy Tropical Breakfast Pie

 Ingredients

 Crust

½ cup pitted dates- soaked 20mins

¼ cup dried figs

½ cup soaked almonds

½ cup soaked and sprouted sunflower seeds

1 cup Brazil nuts

Process crust ingredients and press into a pie dish. Put in fridge to harden overnight.

 Filling

½ cup strawberries or blueberries

½ cup pawpaw or mango

1 banana

¼ cup Brazil nuts

¼ cup desiccated coconut

¾ cup coconut oil

½ cup pitted dates (soaked)

3tbs Agave or honey

 Method

Blend the filling in blender till a creamy mouse. Pour mix over pie crust. Decorate with fresh strawberries or other fruit. Place in fridge to set.

Slices of the pie can be served with extra fresh fruit as desired and topped with coconut cream or soy yoghurt

 

Apricot pie

Ingredients

Crust:

2 cups dried un-sulphured apricots

2 cups almonds

 Filling:

4 large bananas

1 cup coconut oil

1 cup dried apricots

 Directions

 To make crust, process the nuts and apricots. Spread onto a pie dish pushing up the sides to make a decorative edge.

 For the filling, process the bananas, apricots and oil until smooth and creamy, pour over pie crust. Decorate with fresh apricots or a sprinkle of nuts. Set in the fridge.

 

Berry smoothie

 The non-blender, fast and easy smoothie…

Serves 1

3-4 tablespoons coconut powder

 2 teaspoons green powder
 2 teaspoons berry powder 
1/2 cup almond milk
1/2 cup filtered water
Or 1 cup filtered water only

Place in “shaker” cup and shake until well blended.

Note: whilst not a thick smoothie, this provides all the essential nutrients for a complete breakfast. It can also be made at work since all of the ingredients are in powder form, thereby eliminating the “I don’t have time for breakfast” excuse.