| Your Health | | | | | | |  | Recipes |
| | | | | | | | | | | | | | | |
|
|
| | Healthy Breakfast Recipes | | | | Homemade muesli | Free from Eggs, Soya & Yeast
Add 1 dessertspoon of mixed nuts (brazil nuts, flaked almonds, hazelnuts), 1 dessertspoon of mixed seeds (sesame, sunflower, linseed, pumpkin, etc.), 1 dessertspoon of dried fruit (raisins, apricots, cranberries), and 1 dessertspoon of wheatgerm to some porridge oats and serve with milk or low fat yoghurt. | | | | Porridge with apple juice |
| |
| Free from Eggs, Wheat, Soya, Yeast & Nuts (ensure oats are wheat free)
Make porridge using skimmed milk and add dried cranberries, a little grated orange zest and some maple syrup. When cooked, stir in whipped cream and top with toasted granola – delicious!
| | Mango and oat smoothie | Free from Eggs, Wheat, Soya, Yeast & Nuts (ensure oats are wheat free)
Put 1 pot of natural yoghurt into a blender with mango (or any fresh fruit), 2 tablespoons of oats and 4 ice-cubes and blend until smooth.
| | Mango medley | Free from Eggs, Dairy, Wheat, Soya, & Yeast
Combine slices of ripe mango, chunks of melon, chopped dried apricots, hazelnuts and a sprig of fresh mint, drizzle with a little lime juice and sprinkle with cinnamon. This is a great way to start the day with Vitamin A.
| | Power breakfast | Free from Eggs, Soya & Yeast
Add 1 dessertspoon of mixed nuts (brazil nuts, flaked almonds, hazelnuts), 1 dessertspoon of mixed seeds (sesame, sun-flower, linseed, pumpkin, etc.), 1 dessertspoon of dried food (raisins, apricots, cranberries), 1 dessertspoon of wheat-germ to some porridge oats and serve with milk or low-fat yoghurt.
| | Apple porridge (serves 4) | Free from Eggs, Wheat, Soya, & Yeast (ensure oats are wheat free)
325g rolled oats
300ml apple juice
2 Granny Smith apples
200g Greek yoghurt
55g sultanas or other dried fruit
25g flaked almonds, toasted
2 tbsp runny honey
You can have this either hot or cold. To enjoy it cold, soak the oats in the apple juice overnight. Just prior to eating, fold in the grated apple, yoghurt, sultanas and almonds. Drizzle over the honey and serve.
To have the porridge hot, soak the oats in the apple juice overnight. In the morning, add the oats and apple juice to a saucepan, and add 300ml water (you can use more according to your desired consistency). Heat the porridge over a low heat until thickened and heated through. Serve with the grated apple, yoghurt, sultanas and almonds sprinkled over and drizzle with the honey.
| | Sardines on toast - a bone-building breakfast | Free from Soya, Dairy & Nuts (ensure mayonnaise is dairy-free)
120g tin sardines in extra virgin olive oil
2 tsp tomato ketchup
2 tsp low-fat mayonnaise
Few drops Worcester sauce to taste
Freshly ground black pepper
2 slices coarse wholemeal toast
1 tomato, quartered
Preheat the grill to medium-high. Thoroughly mash the sardines, ketchup, mayo, Worcester sauce and pepper with a fork until the bones are all smashed and you have a thick creamy consistency.
Divide the mixture between 2 slices of toast. Put them on a sheet of foil under the grill until the fish starts to brown – about 3 minutes. Remove and serve at once with the tomato.
| | Breakfast Ideas from Eunice Power | | | | Mixed seed porridge | Free from Eggs, Wheat, Soya, Yeast & Nuts (ensure oats are wheat free)
Soak the porridge oats with a mixture of seeds, such as pumpkin, sunflower, sesame and golden linseed. The seeds swell and are delicious when cooked in the porridge this way. Add some goji berries or dried cranberries for an extra dimension.
| | |
| |
| | Creamy cranberry &orange porridge with toasted granola | Free from Eggs, Dairy, Wheat, Soya, Yeast & Nuts (ensure oats are wheat free)
Make porridge using skimmed milk and add dried cranberries, a little grated orange zest and some maple syrup. When cooked, stir in whipped cream and top with toasted granola – delicious!
| | Apricot & walnut porridge | Free from Eggs, Wheat, Soya, & Yeast (ensure oats are wheat free)
Soak the porridge oats overnight with chopped dried apricots and some chopped walnuts.
| | Cinnamon & sultana porridge | Free from Eggs, Wheat, Soya, Yeast & Nuts (ensure oats are wheat free)
As above, but use succulent sultanas and a teaspoon of ground cinnamon to taste. This is lovely served in the Autumn with some stewed apple and 0% fat Greek yoghurt.
| | Nutty spiced granola | Free from Eggs, Soya & Yeast
5 cups flahavans porridge oats
1 cup chopped nuts
1 cup sunflower seeds
1 cup wheatgerm
1 teaspoon grated numeg
1 tbsp ground cinnamon
Pinch of salt
1 cup raisins
½ cup sunflower oil
¾ cup honey
Preheat the oven to 160C. Toss the dry ingredients (but not the raisins) together.
Add the oil and honey. Toss again to coat thoroughly.
Spread the mixture on greaseproof paper in your largest roasting tin and bake until golden, turning every 10 minutes so it browns evenly.
| | | |
|
