Well, we all know that breakfast is the most important meal of the day but we can keep eating the same things for ages and it becomes boring or not nutritious enough. So here you can find some ideas to turn your first meal of the day into a dive in delicious flavours, colours and taste that will provide your body with the balanced nourishment it needs.
When Autumn comes it's time for warm food and flavours but for a smoothie&fruit lover as I am it is absolutely impossible to give up breaky-bowls. So here it comes chia&oatmeal porridge with raspberry compote.
Ingredients:
- 30 g coarse oatmeal
- 3 tbs chia seeds
- 4/5 pitted dates
- handful of raspberries
- ground almonds
- honey or caster sugar for the Vegan version.
Cook the oatmeal and chia seeds for 20 minutes with oatmeal milk/water. In a saucepan, simmer the raspberries with a tbs of honey and the chopped dates until it reduces. Once you created your bowl or jar, top with almonds and figs.
The bowl and breaky-jar below have been made with nectarine compote blended to obtain a delicious cream that goes perfectly well with the warm oatmeal porridge and it's easy to bring with you to work as a mid-morning healthy & nutritious snack :)
When Autumn comes I love making apple compote...my own way obviously :)
Ingredients (for 2 bowls):
- 3 apples
- 10 chopped dates
- cinnamon
- 40 g coarse oatmeal
- 2 tbs chia seeds
- flaked almonds.
Start with cooking the oatmeal with the chia seeds for 20 minutes. I usually cook them with a glass of water and half a glass of oatmeal milk (dairy free). Note that chia seeds absorb loads of liquid so add some more water if need it. In a saucepan, start to simmer the chopped apples with the dates and cinnamon. Add some water and low heat for 15 minutes then create your bowl!
Here is a delicious breaky-bowl made of:
- blueberry compote
- mango smoothie
- homemade granola.
Spinach frittata with black sesame and spinach, served with homemade hummus, fresh cherry tomatoes and hemp bread.
This is my favourite post-workout breakfast/nibble, rich and nutritious to start the day full of beans! All you need is:
Ingredients for the top one:
- 1 slice of organic rye & hemp bread
- half avocado
- half tin of chickpeas.
How to make a good homemade hummus: buy organic good chickpeas (it does make a difference!!), don't drain all the water of the tin but use half of it to blend the chickpeas with. Add some sesame seeds, a couple tbs of rice oil, squeeze half lemon and blend altogether until you get the perfect smooth hummus.
Ingredients for the bottom one:
- 1 avocado
- 1 egg
- 1 slice of organic rye & hemp bread
- chia seeds
- Brazilian nuts.
The ingredients for these sandwiches are:
- 1 egg
- 2 slices of rye bread
- 1 avocado
- 5 cherry tomatoes
- spinach.
Simply smash a ripe avocado on the bread and pile the ingredients as you prefer.
This delicious quiche and the cake have been made in Crumbs Kitchen (http://www.crumbskitchencardiff.co.uk) and I had the pleasure to taste them as a weekend treat but they both can be done at home as well. The vegetarian quiche is made of artichokes, spinach and goat cheese served with salad and spelt whereas the picture on the left depicts a walnut and coffee cake. The icing on the cake was the beautiful view from the window of the cafe' (below).
Raspberries Compote with Yoghurt and Granola
Porridge and Breaky-bowl (dairy & refined sugar free)
Ingredients:
- 30 g coarse oatmeal
- 3 tbs chia seeds
- 4/5 pitted dates
- handful of raspberries
- ground almonds
- honey or caster sugar for the Vegan version.
Cook the oatmeal and chia seeds for 20 minutes with oatmeal milk/water. In a saucepan, simmer the raspberries with a tbs of honey and the chopped dates until it reduces. Once you created your bowl or jar, top with almonds and figs.
The bowl and breaky-jar below have been made with nectarine compote blended to obtain a delicious cream that goes perfectly well with the warm oatmeal porridge and it's easy to bring with you to work as a mid-morning healthy & nutritious snack :)
Ingredients (for 2 bowls):
- 3 apples
- 10 chopped dates
- cinnamon
- 40 g coarse oatmeal
- 2 tbs chia seeds
- flaked almonds.
Start with cooking the oatmeal with the chia seeds for 20 minutes. I usually cook them with a glass of water and half a glass of oatmeal milk (dairy free). Note that chia seeds absorb loads of liquid so add some more water if need it. In a saucepan, start to simmer the chopped apples with the dates and cinnamon. Add some water and low heat for 15 minutes then create your bowl!
- blueberry compote
- mango smoothie
- homemade granola.
Energy Breakfast
Spinach frittata with black sesame and spinach, served with homemade hummus, fresh cherry tomatoes and hemp bread.
This is my favourite post-workout breakfast/nibble, rich and nutritious to start the day full of beans! All you need is:
Ingredients for the top one:
- 1 slice of organic rye & hemp bread
- half avocado
- half tin of chickpeas.
How to make a good homemade hummus: buy organic good chickpeas (it does make a difference!!), don't drain all the water of the tin but use half of it to blend the chickpeas with. Add some sesame seeds, a couple tbs of rice oil, squeeze half lemon and blend altogether until you get the perfect smooth hummus.
Ingredients for the bottom one:
- 1 avocado
- 1 egg
- 1 slice of organic rye & hemp bread
- chia seeds
- Brazilian nuts.
- 1 egg
- 2 slices of rye bread
- 1 avocado
- 5 cherry tomatoes
- spinach.
Simply smash a ripe avocado on the bread and pile the ingredients as you prefer.
Pancakes Time (light & dairy free)
Blueberry Pancakes
Ingredients:
- 100 g spelt flour
- 2 tbs caster sugar
- lemon zest
- 150 ml coconut/unsweetened soy milk
- chia seeds
- 1/2 tbs baking powder
- 1/4 tbs bicarbonate of soda
- a cup of blueberries (at least 70g, the more the merrier!)
- a cup of mixed berries.
Preheat the oven at 200 C. In a bowl, combine the flour, sugar, baking powder and bicarbonate then make a well in the centre and pour the milk and chia seeds in it and keep stirring. Afterwards fold in the blueberries. Prepare a baking tray and unfold the baking paper. Then spoon the mixture (one ladleful for one pancake is enough) creating relatively small and thin circles (you might have to do this in batches). Bake for 3 minutes on each side. When they are cooked and still warm they might look a bit dry because they're not fry but if you add a delicious berry smoothie on it you'll end up with delicious moist pancakes perfect for breakfast. The less healthy alternative is obviously to fry the mixture in coconut oil for a couple of minutes each side.
Chocolate Pancakes
Ingredients:
- 100 g rice flour
- 40 g unrefined caster sugar
- organic cacao powder
- Brazilian nuts and almonds
- honey
- coconut milk.
Preheat a saucepan with some rice oil. Mix the flour, sugar, cacao powder and gradually add some milk until you obtain a smooth cream. Pour a ladle of this mixture into the saucepan and panfry for a couple of minutes each side. Serve with ground nuts, almonds and honey.
Summer Smoothies
Indulge yourself with a healthy treat from time to time..
This delicious quiche and the cake have been made in Crumbs Kitchen (http://www.crumbskitchencardiff.co.uk) and I had the pleasure to taste them as a weekend treat but they both can be done at home as well. The vegetarian quiche is made of artichokes, spinach and goat cheese served with salad and spelt whereas the picture on the left depicts a walnut and coffee cake. The icing on the cake was the beautiful view from the window of the cafe' (below).
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