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Recipes > Breakfast

Bircher-style muesli

Variations: Use other nuts and seeds such as brazil nuts, pecans, hazelnuts or flaxseeds. Replace berries with other fruits such as diced banana, mango or peach.

2 cups	rolled oats or rice flakes
2 Tbsp	almond flakes
2 Tbsp	sunflower seeds
2 cups	low-fat milk or soy milk
1/4 cup	100% apple juice
1	grated apple or pear
1/2 cup	low-fat natural yoghurt
1 cup	mixed berries (strawberries, blueberries, raspberries)

Soak oats, nuts and seeds overnight in milk and apple juice.
When ready to serve mix through yoghurt and fresh fruit.
Serves 4.

Natural Muesli

2 cups	rolled oats
2 cups	spelt flakes
1 cup	quinoa, puffed amaranth and puffed millet
1/2 cup	almonds
1/2 cup	flaxseeds
1/2 cup	sunflower seeds
1/2 cup	rice/oat bran or psyllium husks
1/2 cup	pumpkin pepitas

Add all ingredients together and store in air tight container.
Have a cup of muesli, add soy/rice milk.
Add dried fruit if desired.

Toasted Muesli

5 cups	oats
1 cup	sunflower seeds
1 cup	flaxseeds
1 cup	sesame seeds
1 cup	pepita’s
1 cup	almonds
1 cup	coconut
1/2 cup	lecithin
1/2 cup	flaxseed oil
1/4 cup	raw organic honey
1 tsp	vanilla

Bake ingredients in baking dish in oven (175*C) till golden brown.
Take out of the oven.
Add 1 cup of puffed millet, puffed rice and puffed buckwheat (choose 2).
Store in fridge in air tight container.

Breakfast smoothie

variations: Add a couple of ice cubes for a chilled smoothie. Use leftovers to make ice blocks, pour into ice block moulds and freeze. Add 1-2 teaspoons of raw organic honey

1/2 cups	low-fat milk or soy milk
2 Tbsp	low-fat natural or vanilla yoghurt
1	ripe banana
1/4 cup	chopped berries: strawberries, raspberries, blueberries
1-2 Tbsp	muesli (GF: gluten-free muesli)
1/2 cup	iced water

Place all ingredients in a blender and mix until smooth and well combined.
Serve immediately in a tall glass.
Makes 2 glasses.

Perfect winter porridges

variations: Add a little apple juice instead of honey to sweeten porridge. Stir through some natural yoghurt. For a nutty porridge add 2 teaspoons of nut butter and 1 tablespoon crushed nuts. Serves 2-3.

1 cup	rolled oats (GF: rice or soy flakes)
1 1/2 cups	low-fat milk (LF: soy or lactose-free milk) you can use half water
1 Tbsp	LSA (ground linseed, sunflower seeds and almonds)
handful	fruit pieces(banana, mango, pear, apple, berries) - optional
1-2 tsp	raw organic honey

In a small saucepan add oats and milk.
Cook over a medium heat for 3 minutes, stirring well.
If using rice or soy flakes, add 2 ½ cups of boiling water, cover and simmer over medium heat for 20 minutes, or until soft and creamy.
If using brown rice, soak in water for 30 minutes, drain water and add to saucepan.
Add 2 cups of milk and 1 cup of water, cover and simmer on medium heat for 45 minutes, or until soft and cooked through.
Add diced fruit and LSA and cook for another 3 minutes until porridge has a creamy texture and fruit is cooked through.
Take saucepan off the heat and stir in honey.

Baked Beans

200g can	haricot beans
1 Tbsp	cold pressed olive oil
1	onion
1 Tbsp	English mustard powder
2 tsp	raw organic honey
2 tsp	lemon juice
1 tsp	Worcestershire sauce
1 tsp	sea salt and pepper
2 Tbsp	tomato sauce
200g can	tomatoes

Sauté onion.
Add all ingredients in casserole dish.
Bake for 150*C for 1 hr, stir 3 times.
Add more tomato if too dry.
Serve warm on toast, with eggs, spinach.

Scrambled tofu with hummus and avocado

2 tsp	olive oil
1	carrot, finely diced
1 cup	mushrooms, finely diced
1/2 tsp	turmeric
1/2 tsp	sweet paprika
275g	silken tofu
1 Tbsp	tamari sauce
pinch	black pepper
1 bunch	English spinach or baby spinach
4 slices	bread (sourdough, rice, spelt, wholemeal)
4 Tbsp	hummus
1	small avocado, slice into thin wedges

Heat oil in pan
Add vegetables, turmeric, sweet paprika and sauté for 4 minutes.
Drain tofu and add it to the vegetables. Stir through and sauté for further 5 minutes.
Add tamari sauce and pepper.
Steam spinach last, then toast bread.
Spread hummus over the toast (you can add flaxseed oil instead of butter), spoon tofu mix on top
Top with avocado and spinach.
Serves 4