Recipes

eggs

Breakfast Suggestions

Dairy Free

Wheat Free

Others

Breakfast Suggestions

eggs

Poached or boiled organic eggs with wholemeal toast or rye bread

Free Range Organic eggs are best. You can usully get these from most supermarkets but if you want to be absolutley sure where your eggs have come from visit a farmers market. If you have a wheat intollerence use 100% Rye bread. This is also a very good source of complex carbohydrate.

eggs

Muesli with natural live yoghurt and berries

Muesli Recipe
This muesli is rich in fibre and essential fatty acids (from the nuts and seeds). Adding live yoghurt will not only help digestion, but will also increase the protein content of this breakfast. If you are dairy intolerant, then try soya yoghurt. Alternatives to cows milk are oat, almond, hazelnut, soya or rice milks. The fruit provide good amounts of vitamin C.

Preparation 15 mins plus overnight soaking.

Provides breakfast for one person for 4 days.

4 tablespoons rolled oats
4 tablespoons barley kernels or flakes
55g/2oz soya flour
4 tablespoons raisins
55g/2oz dried apricots, chopped
2 large oranges
2 dessert apples
2 pears
juice of 1 lemon
4 tablespoons unsalted mixed nuts, chopped (fresh not roasted)
1 tablespoon linseeds
1 tablespoon sunflower seeds
1 tablespoon sesame seeds
soya milk/yoghurt or organic live yoghurt to serve.

The night before put the oats, barley, soya flour and dried fruit into a bowl. Pare the zest of an orange & squeeze the juice from both. Add this to the bowl and toss well. Leave overnight in the fridge to soak. In the morning, coarsely grate the apples & pears into the bowl. Pour over the lemon juice, add the chopped nuts & mix well. Finish by sprinkling with the linseeds, sunflower and sesame seeds. Serve with soya milk or yoghurt.

Porridge oats/oatmeal or quinoa with ground nuts and seeds.

Quinoa porridge
Quinoa is a complete protein and is high in calcium. It is an ancient grain (technically a seed) & contains essential fatty acids. You can find quinoa flakes in most health food shops, or alternatively buy the grain (small round beads) and grind to a powder in a coffee grinder for a smooth porridge, or leave whole, if you prefer a coarser porridge (will need longer cooking time approximately 10 mins).

60g (2oz) Quinoa flakes/ground quinoa or whole grains
1 tablespoon sunflower seeds
1 tablespoon almonds
4 tablespoons natural live yoghurt/soya yoghurt.
1/2 teaspoon cinnamon (optional).
Molasses to taste (optional helps to sweeten the mix)

Add boiling water to the quinoa flakes/powder & cinnamon and leave for 5 mins (it will soak up the water and cok in this time). If using whole grains, put in a saucepan with the water and cook for approximately 10 minutes until the grain is fluffy. Add the yoghurt, sunflower seeds, almonds & molasses (optional). Alternatively, if you prefer a creamier porridge, you can make this with milk instead of water.

milk

Protein shakes with fruit and ground seeds

Protein Smoothie
Protein powders can be added to fruit smoothies in order to make a quick & filling breakfast on the run. Make sure you choose a quality protein powder that does not contain any artificial sweeteners, colourings, flavourings or preservatives.

1 cup skimmed cows milk/rice/soya/oat/nut milk
1 scoop protein powder (whey, rice or soy)
1 tablespoon low-fat natural live yoghurt
1 portion of fruit (e.g. pear, apple, banana, handful of berries)

Put all the ingredients into a blender and blend well. Ground seeds and/or soaked oats can also be added to this mix.

milk

Poached or grilled oily fish (mackerel, herring, kipper, sardines) with wholemeal bread or rye bread

Natural live yoghurt with fruit (e.g. grated apple, fruit puree, berries) & seed/nut mix

Seed Mix
This mix is rich in essential fatty acids. Try to incorporate a small handful of this mix onto breakfast daily. It can also be added to smoothies and shakes. Take equal quantities of linseeds, sesame seeds, sunflower seeds & pumpkin seeds. Mix and place in an airtight jar in the fridge. Grind a handful of this mix in a coffee grinder & add to breakfast cereals, yoghurt or cooked porridge. This mixture will keep for a couple of weeks ground, if put in an airtight container in the fridge.

Omelette with tomato, mushrooms and onions

Sliced turkey breast on rye or wholemeal toast

Dairy Free

Almond Milk

Makes 600ml/20fl oz

Ingredients:
50g/2oz Flaked Almonds
480ml/16fl.oz. Warm Water

Instructions
Place the almonds in a blender and start to process. With the motor still running, slowly add the water and blend for several minutes. Strain through muslin or fine sieve if a thinner consistency is desired. Chill for several hours before using.

Dessert Almond Milk

Makes 600ml/20fl.oz.

Ingredients
150g/5oz Banched Almonds
3 tbsp Maple Syrup
1 teasp Vanilla Extract (Check ingredients label)
480ml/16fl.oz. Water

Instructions
1. Place the blanched almonds into a blender and grind into a very fine meal.
2. Add the maple syrup and vanilla extract then gradually add the water through the aperture whilst the blender is running.
3. Strain through a fine meshed sieve into a container and discard almond pulp.
4. Store in the refrigerator until ready to use. Shake well before using and use as a milk substitute in dessert recipes.