Healthy Breakfast Recipes My Baba 8 February, 2016 Food, Recipes I always like to start the New Year surrounded by healthy recipes to inspire me to be more healthy, but this year got off to a bit of a rocky start for me and I’ve been writing my new year’s resolutions this week, ready to start the year on February 1st. Breakfast is always a bit of a funny one for me, getting the ids ready, fed and out of the door within the hour never leaves much time for creative breakfasts, but I’ve pulled together some delicious looking ones to inspire me, and I’m going to make a promise to myself to prep things the night before, so that at least twice a week I can try something a bit different. Yogurt Bowl with Saffron Honey – Taken from Near & Far, by Heidi Swanson Saffron Honey 2 pinches of saffron (about 40 threads) 1 teaspoon vanilla extract or almond extract 1/2 cup (120 ml) runny wildflower honey Place the saffron threads in a tiny bowl. Add the extract and stir until the saffron is wet. Let it sit for 10 minutes before stirring the saffron mixture into the honey (see note). You’ll want to stir well, until the honey is uniform and the threads are evenly distributed throughout. The honey can be stored indefinitely in a glass jar in a dark pantry. What’s in my yogurt bowl: Greek yogurt Toasted Almonds Sliced Banana Poppy Seeds Granola Saffron Honey Chunky Chocolate Buckwheat Granola Makes 8 cups Ingredients: 3 cups / 300g rolled oats (gluten-free if necessary) 1 cup / 200g buckwheat 1 ½ cups / 65g coconut flakes 1 cup /125g hazelnuts (walnuts are also delicious) ¼ cup / 30g chia seeds ½ tsp. fine grain sea salt ¼ cup / 35g coconut sugar 1/3 cup honey or maple syrup 1/3 cup coconut oil 1 tsp. vanilla extract ½ cup cocoa powder (organic, fair-trade if possible) Directions: Preheat oven to 350°F / 175°F. In a large bowl combine oats, buckwheat, coconut flakes, chia seeds and coconut sugar. Roughly chop nuts and add them to the mix. In a small saucepan over low-medium heat, melt coconut oil. Add honey or maple syrup, vanilla, salt and cocoa powder. Whisk to combine until smooth. Pour liquid ingredients over dry and fold coat. Spread mixture out in an even layer on a lined baking sheet and press firmly with the back of a spatula to ensure that the mixture is compact. Bake for 15-20 minutes. Remove from oven, flip granola in large chunks, and place back in oven to bake for another 10 minutes, stirring every 3-4 minutes until toasted and fragrant. The dark colour of the granola makes it hard to tell if it is cooked or not, so go by smell. Another good way to test it is by tasting a hazelnut, which takes the longest to cook – it should taste nutty and pleasantly roasted. Raw Cashewgurt Bowl Serves 2 Ingredients: 1,5 cups / 3,5 dl raw cashew nuts, soaked overnight (8-12 hours) 2 tbsp lemon juice or more to taste 10 tbsp water 2 fresh soft dates or soaked dried dates, pitted 1 pinch sea salt 1/2 tsp psyllium husks powder + 1/2 cup / 120 ml water *see note Directions: Combine psyllium husks powder and water in a small bowl and stir until it thickens. Place soaked cashew nuts in a high speed blender (or in a bowl and use an immersion hand blender). Add lemon juice, water, dates and sea salt and blend until completely smooth. Pour into a bowl and add 2 tbsp psyllium gel and stir to combine. Scoop into two serving bowls or glasses, chill in the fridge for 10 minutes. Serve with granola and fresh fruit. Blueberry, Oatmeal and Flaxseed Muffins Makes 24 muffins 280 grams (2 cups) whole wheat flour 450 grams (5 1/2 cups) rolled oats 300 grams (1 1/2 cups) light brown sugar 80 grams (2/3 cup plus 1 tablespoon) ground flaxseed 4 teaspoons baking soda 1 teaspoon baking powder 4 teaspoons ground cinnamon 2 large eggs, lightly beaten 1 cup neutral oil (vegetable, olive, and coconut are good choices) 2 cups buttermilk 2 cups blueberries (or use other fresh berries, or dried berries) Heat the oven to 350 degrees F and line 2 standard-sized muffin pans with paper liners. In a large bowl, stir together the flour, oats, brown sugar, flaxseed, baking soda, baking powder and cinnamon. Add the eggs, oil, buttermilk and 3/4 cup water. Mix until the dry and wet ingredients are just combined, and then fold in the blueberries. Spoon the batter into the muffins cups, filling each cup right up to the top, and bake the muffins for 20 to 25 minutes, until a toothpick inserted into the center comes out clean. Cool in the pans for 5 minutes, then turn out onto a rack and cool completely before serving. Fat Almond Pancake Serves 4-6 5 organic eggs 2 1/2 cups / 590 ml milk of your choice 1 cup / 100 g (220 ml) almond flour 2 tbsp buckwheat flour or flour of your choice 2 tbsp maple syrup or runny honey (optional) 1 tsp baking powder 1 pinch sea salt 2 tbsp (30 g) organic butter or coconut oil To serve: a handful fresh strawberries and raspberries a few fresh mint leaves, torn 1/2 cup / 125 ml yogurt Preheat the oven to 420°F (220°C). Place a 8Ã—10-inch (20Ã—25 cm) baking dish inside the oven. Use a whisk to beat the eggs in a large bowl until frothy. Add milk, flour, maple syrup, baking powder and sea salt. Keep whisking until smooth. Now place the piece of butter into the warm baking dish in the oven. Remove the dish as soon as the butter has melted and pour it into the batter. Pour the batter into the dish and place back in the oven and bake for around 30 minutes or until nicely browned and set. Let cool slightly and serve with fresh berries, fresh mint and a dollop of yogurt. Dust with coconut flour (or powdered sugar) for a fancier presentation. Goji Coconut Bircher Muesli Serves: 6-8 Preparation time: 10 minutes + overnight ingredients: 2 cups/200g gluten-free rolled oats 1 cup/250g coconut yogurt (or greek yogurt if you prefer) 1/2 cup/50g chopped walnuts 1/2 cup/20g coconut flakes 1/2 cup/75g fresh blueberries 1 apple, grated 2 tbsp goji berries 1 tbsp flax seeds juice of 1 lemon 1/2 tsp ground cinnamon pinch of ground cloves 1 tsp vanilla essence 3-4 cups/750ml-1 litre coconut milk Directions: Mix all the ingredients together in a big bowl. It should be very moist because the oats will absorb a lot of liquid, but add more milk if needed or a little less if you prefer a thicker consistency. Cover the bowl and place it in the refrigerator overnight, or for as long as you have. Give it a good stir when you are ready to serve. Drizzle a bit of honey or maple syrup over the top if absolutely necessary. Store in the fridge. It will stay fresh for 3 days. Gingerbread French Toast Serves 6 2 1/2cups whole milk 6eggs 1/2cup sugar 1teaspoon ground cinnamon 1teaspoon ground ginger 1/2teaspoon ground cloves 1/2teaspoon ground nutmeg 1/2teaspoon kosher salt 63/4-inch thick slices bread (brioche, challah, or Pullman) 2tablespoons butter, divided, plus more for serving 2tablespoons vegetable oil, divided Jam and maple syrup for serving (optional) Beat the milk, eggs, sugar, spices, and salt together in a bowl. Pour the mixture into a shallow baking dish and add the bread slices to the dish. Turn the slices so that they are completely coated with the liquid. Let the bread soak for 10 minutes. Heat 1 tablespoon of butter and 1 tablespoon of oil in a skillet set over medium heat. Once hot, add three slices of the bread and cook until golden brown on each side (about 2 minutes per side). Remove the slices from the skillet, add the remaining butter and oil, and cook the remaining 3 slices of bread. Serve warm with butter. Jam and maple syrup are also welcome at this party. Chia Pudding In a medium bowl, combine chia seeds, coconut sugar, almond milk, and a pinch of cinnamon. Stir for a couple minutes until very well combined and starting to thicken. Eat immediately or let sit for up to 48 hours to thicken more. Protein Packed Mexican Scrambled Eggs Serves 1 Ingredients 2 free range organic eggs Sprinkling of black Pepper Pinch of Himalayan pink salt Small handful of roughly chopped coriander ½ avocado Juice of 1/2 a lemon Finely chopped fresh chilli to taste Directions Crack the eggs into a measuring jug. Add a tiny pinch of salt and pepper, then use a fork to beat them together well. Put a medium saucepan over a low heat and pour the eggs in immediately. Stir slowly with a wooden spoon, or a spatula if you’ve got one, so you can get right to the edges of the pan. Keep gently stirring until the eggs look silky, slightly runny and slightly underdone, and then remove from the heat – the heat of the pan will continue to cook the eggs to perfection. Stir through the coriander just before you serve. Squeeze the lemon over the avocado and serve for a perfect breakfast – have with gluten free toast as well and with that chilli sprinkled over the top for a little added Mexican spice. Carrot Cake Pancakes Serves between 12 and 16 Pancakes 1 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon table salt 1/2 teaspoon ground cinnamon 1/2 teaspoon freshly grated nutmeg (I used a smidge less) 1/8 teaspoon ground ginger 2 tablespoons chopped walnuts (optional, I skipped them) 2 tablespoons golden raisins (optional, ditto) 1 large egg 2 tablespoons packed brown sugar 1 cup buttermilk 1 teaspoon pure vanilla extract 2 cups finely grated carrots (from about a 3/4 pound bundle whole carrots) 3 tablespoons butter, for griddle Cream cheese topping 4 ounces cream cheese, at room temperature 1/4 cup powdered sugar 2 to 3 tablespoons milk 1/2 teaspoon pure vanilla extract Dash of ground cinnamon Directions Place a rack in the upper third of your oven and preheat to 200°F. This will keep the pancakes warmed as they’re fried in batches. To make the pancakes: In a large bowl, whisk together flour, baking powder, baking soda, salt, cinnamon, nutmeg, ginger and, if using, nuts and raisins. In a small bowl, whisk together the egg, brown sugar, buttermilk and vanilla. Stir in carrots. Stir carrot mixture into dry ingredients, stirring until just Incorporated. Let rest for five minutes while you make the cream cheese topping. To make the cream cheese topping: In a small bowl, beat the cream cheese until fluffy and lump-free. Whisk in powdered sugar, two tablespoons milk, vanilla and cinnamon. If you’d like the mixture thinner, add the remaining tablespoon of milk (I did not). Over medium heat, melt 1 tablespoon butter in a cast-iron skillet or griddle pan. Spoon 2 tablespoons batter into the hot pan per pancake (to me, this seemed like too little but after experimenting with larger pancakes, I advise you to listen to Joy; It’s a wiggly batter and much easier to and cook in small puddles), flipping once, until pancakes are golden on both sides, about 2 minutes per side. Transfer finished pancakes to a serving dish or tray in the oven, to keep warm while you repeat the process with the remaining batter, adding more butter as needed. Serve warm with cream cheese topping. Spiced Coconut Granola Serves 6 50g groundnut oil 75ml maple syrup 300g giant rolled oats 50g pumpkin seeds 50g sunflower seeds 50g golden linseed ½ tablespoon ground cinnamon 1 teaspoon ground ginger 50g toasted coconut flakes blueberries yoghurt Directions Preheat the oven to 180ºC/gas 4. Heat the oil and maple syrup in a small saucepan for about 3 minutes, until just bubbling. Place the oats, seeds and spices into a bowl, pour over the warmed maple syrup mixture and stir well to combine. Tip it onto a large baking tray and press into a single layer. Pop it in the oven and bake for 35 to 40 minutes, until toasted, stirring occasionally to toast all sides. When it’s done, leave to cool before mixing in the coconut flakes. Serve with blueberries and yoghurt. Jools’ Breakfast on the Go Serves 6 Ingredients 1 eating apple 100 g dried fruit , (I tend to use dried blueberries, cherries and raisins) 200 g porridge oats 1 heaped tablespoon flaxseeds 500 ml unsweetened almond milk , or regular milk 1 large ripe banana 4 tablespoons natural yoghurt 1 handful of mixed nuts , (or use a handful of my Gorgeous granola for a sweeter pot) 2 handfuls of fresh raspberries or blueberries , or a mixture of both runny honey , optional You will need: 6 portable pots with lids, plus spoons Coarsely grate the apple on a box grater, then tip into a bowl. Add the dried fruit (finely chop it first if using larger fruit), porridge oats, flaxseeds and milk, then mix well. Cover the bowl with clingfilm and leave in the fridge overnight to soak and swell. In the morning, or when you are ready to assemble the pots, give the soaked muesli a good stir, and divide between your pots. Peel the banana and slice it at an angle. Top each pot with some sliced banana, then add a spoon of yoghurt on top (this will stop the banana turning brown in transit). Roughly chop and sprinkle over the nuts, along with the berries. Drizzle with a little honey (if using), then pop the lid on – don’t forget to take some spoons! Frozen Banana & Peanut Better Smoothie Serves 1 Ingredients 1 frozen banana 1/2 cup/200ml of brown rice milk (I like brown rice milk as it’s naturally really sweet, but you can also use any other kind of plant based milk) 1-2 tablespoons of peanut butter 1 large handful of spinach (50g) 1 tablespoon of shelled hemp seeds, or hemp powder Directions Start by peeling and slicing the banana and then freezing for about two hours or overnight. Once the banana has frozen, place the banana and the rest of the ingredients into a blender and blend until smooth! Note: I peel and chop all my ripe bananas and just leave them in the freezer to use for smoothies. It makes the smoothie creamier and stops any banana wastage! Fig Bars Makes 8 Large or 16 Small Ingredients 1 1/2 cups dried figs, soaked overnight in water 1/4 cup honey Juice and zest of one lemon 1 1/2 cups oat flour 1 cup almond flour 1/2 cup brown rice flour 1 tsp. baking powder 1/2 tsp. baking soda 1/4 tsp. sea salt 1/2 cup unsweetened almond milk 1/3 cup almond butter 1/2 cup rolled oats, divided 5 Tbsp. coconut sugar, plus more for sprinkling (turbinado works as well) 1 Tbsp. vanilla extract Directions Drain the figs, reserving the soaking liquid on the side. In a food processor, blend the soaked and drained figs with the honey and half the lemon juice. If your paste needs more liquid, add the soaking liquid 1 Tbsp. at a time. You want it thick, like jam, so use the liquid sparingly. You can make the fig puree up to three days in advance. Preheat the oven to 400′. In a mixing bowl, combine the oat, brown rice and almond flours along with the baking powder, baking soda and salt. Mix to combine. Add the remaing lemon juice and zest, almond milk, almond butter, half the oats, coconut sugar and vanilla and stir everything together to combine well. Line a 9×9 baking pan with parchment paper extending up the sides. Crumble half the dough into the bottom of the pan and press it down with clean fingers. Spread the fig puree on top in an even layer. Crumble the remaining dough on top of the fig puree and press it down so it sticks together, being careful not to disrupt the fig layer. Sprinkle the remaining oats on top and sprinkle with desired amount of coconut or turbinado sugar. Bake on the middle rack for 25 minutes. Remove to cool completely. Remove the bars with the parchment and gently cut into bars with a sharp knife (I found mine to be quite soft. Put them in the fridge for an hour to firm up for a cleaner cut). Cover and keep stored in the fridge for up to a week. Rhubarb and Strawberry Compote Ingredients 5 stems rhubarb 3 strawberries 1 tbsp light brown muscovado sugar or coconut palm sugar Directions Preheat the oven to 150C. Cut the rhubarb into 1-2 inch batons and place onto a baking tray lined with foil. Slice the strawberries and add to the baking tray and then sprinkle over the sugar. Bring up the edges of the tin foil to form a parcel (so as to steam everything). Place in the oven for 30 minutes until cooked through and softened. This works perfectly as a compote with natural yoghurt or with a granola crumble.