Have You Heard? BREAKFAST Is Your Best Bet To Grow

 BREAKFAST 

One major mistake people make is to skip breakfast. This meal is terribly important because it helps to rev up your metabolism after the ‘fast’ during the night. If you can’t face breakfast early, then make your breakfast time a bit later or at least start the day with an easy-to-drink protein powder and fruit smoothie. If you miss breakfast, or any other meal, your metabolism is likely to slow down a little which makes putting on weight much more likely.

7 recipes for healthiest breakfast 

1.buckwheat & blueberry soufflé pancakes with scented hazelnut syrup.

People who love pancakes can enjoy this recipe without being overly concerned about their waistline. This makes a special breakfast or brunch for lazy weekends or holidays.

1 cup (5 oz) gluten-free self-raising flour 

1 cup (5 oz) buckwheat flour

 2 tbsp gluten-free gluten substitute 

2 tsp gluten-free baking powder 

1⁄2 tsp ground cinnamon

 20 g (3⁄4 oz) hazelnut meal

 11⁄4 cups (10 fl oz) low-fat soy or rice milk 

4 eggs, separated 

1 tbsp pure maple syrup

 11⁄2 cups (7 oz) fresh or thawed frozen blueberries macadamia oil, to grease.

 SCENTED HAZELNUT SYRUP

1⁄3 cup (13⁄4 oz)  hazelnuts 

2 cups (16 fl oz) unsweetened 100% apple juice

 1 vanilla bean, split lenghtwise 3 cm (11⁄4 in) piece cinnamon stick 

11⁄2 tbsp pure maple syrup.

To make Scented Hazelnut Syrup, spread hazelnuts on an oven tray and toast at 180°C (350°F) for 7–8 minutes or until lightly browned and fragrant. Place nuts in a clean tea towel and rub vigorously to remove skins. Roughly chop the nuts and set aside. Bring apple juice, vanilla and cinnamon to the boil in a saucepan over medium heat. Simmer, uncovered, for 8–10 minutes or until reduced by half. Stir in hazelnuts and maple syrup and set aside to cool slightly. Sift flour, buckwheat flour, gluten substitute, baking powder and cinnamon into a large bowl. Stir in hazelnut meal and make a well in the centre. Whisk together milk, 1⁄3 cup (21⁄2 fl oz) water, egg yolks and maple syrup. Gradually stir into the flour mixture and whisk to a smooth batter. Stir in blueberries. Use electric beaters to whisk egg whites in a clean bowl until firm peaks form. Gently fold egg whites into pancake batter until combined. Heat a large non-stick frying pan over medium heat and brush with oil. Use a 1⁄3 cup measure to scoop two lots of pancake batter into pan, allowing room for spreading. Cook for 2 minutes or until browned underneath. Carefully turn pancakes and cook for 2 minutes or until puffed, browned underneath and cooked through. Line an oven tray with baking paper and place pancakes on tray in oven at 100°C (200°F) to keep warm. Repeat with remaining batter to make 12 pancakes, lightly brushing pan with oil between batches. 

2.creamy bircher muesli.

1 large Granny Smith apple,  unpeeled, halved,  cored,  coarsely grated 12⁄3 cups (8 oz) cooked medium-grain rice 200 g (61⁄2 oz) carton vanilla soy yoghurt 1⁄3 cup (21⁄2 fl oz) soy or rice milk 2 tbsp sultanas 2 tbsp lemon juice 2 tsp psyllium husks 1⁄4 cup (11⁄2 oz) slivered almonds, toasted 2 tbsp pepitas (pumpkin seeds) 1⁄3 cup (11⁄2 oz) fresh blueberries or other fresh fruit, to serve Combine apple, rice, yoghurt, milk, sultanas, lemon juice and psyllium in a bowl. Mix well. Cover and place in the refrigerator overnight to soak. 

3 nut & seed muesli.

21⁄2 cups (6 oz) rice bran flakes 1 cup (13⁄4 oz) puffed rice 1 cup (61⁄2 oz) whole buckwheat 1 cup (11⁄2 oz) flaked coconut 1 cup (31⁄2 oz) flaked almonds 1 cup firmly packed (31⁄2 oz) chopped preservative-free dried fruit 1⁄2 cup (21⁄2 oz) sultanas 1⁄2 cup (21⁄2 oz) brazil nuts, sliced 1⁄2 cup (21⁄2 oz) pepitas (pumpkin seeds) 1⁄2 cup (21⁄4 oz) sunflower seeds 1⁄2 cup (21⁄4 oz) linseeds (flax seeds) 1⁄2 cup (21⁄2 oz) lecithin Combine all ingredients in a large airtight container.

4 scrambled eggs

8 eggs 3⁄4 cup (6 fl oz) soy milk 2 tbsp chopped fresh chives 2 tsp light olive oil Yeast-free Hi-fibre Bread.

Whisk eggs and milk in a bowl. Stir in chives and season well with salt and pepper. Heat oil in a frying pan over medium heat. Add egg mixture and cook until the mixture begins to set underneath. Use a flat-tipped wooden spoon to scrape along base of pan from one side to the other to create ‘clouds’ of cooked egg. Continue drawing the spoon along base of pan until eggs are almost set (the mixture should be a little unset on top)

  

5 indian-style eggs

2 tbsp light olive oil 2 tsp coriander seeds, lightly crushed 2 brown onions, finely chopped 1 leek, white section thinly sliced pinch sea salt 1 tbsp finely chopped fresh ginger 2 large cloves garlic, finely chopped 1⁄2 tsp ground turmeric 800 g (1 lb 10 oz) ripe tomatoes, finely chopped 2 small fresh red chillies, seeded, finely chopped 1⁄2 cup chopped fresh coriander (cilantro) 8 eggs Yeast-free Hi-fibre Bread.

Heat oil in a large frying pan over medium heat. Add coriander seeds and cook for 30 seconds or until fragrant. Add onions, leek and salt and cook, stirring often, for 10 minutes or until golden. Add ginger, garlic and turmeric and cook, stirring, for 1 minute. Add tomatoes, chillies and 2 tablespoons water, bring to a simmer and cook, stirring occasionally, for 8 minutes or until tomatoes are saucy. Stir in coriander and season well with salt and pepper. Spread mixture evenly over the base of pan. Make a hollow in the tomato mixture, then break an egg into the hollow. Continue with remaining 7 eggs, spacing them evenly. Cover and cook for 8 minutes for slightly soft yolks or 10 minutes for firm yolks. Spoon eggs and sauce into serving bowls and serve with gluten-free bread.

6 quinoa & rice porridge with linseeds & dried vine fruit

1⁄2 cup (13⁄4 oz) quinoa flakes 1⁄2 cup (2 oz) rolled brown rice flakes 2 tbsp sultanas 2 tbsp currants 1 tbsp linseeds (flax seeds) brown sugar, to serve soy or rice milk.

Combine quinoa, rice flakes, sultanas, currants, linseeds and 2 cups (16 fl oz) water in a medium saucepan. Bring to the boil over medium heat. Reduce heat to low and cook, covered, stirring often, for 3 minutes or until mixture reaches a porridge consistency. Spoon into serving bowls and sprinkle with a little brown sugar.

7 protein powder & berry smoothie 

250ml soy or rice milk 2-3 tbsp protein powder, approximately 1⁄3 cup fresh or frozen blueberries.

Place the ingredients in a jug and use a hand-held blender to combine. Or mix in a blender.  

In place of blueberries, use 1 small ripe banana and the pulp of 1 to 2 passionfruit. Add 3 tsp freshly ground linseeds and 1 tsp psyllium husks before blending for a healthy dose of omega-3 fatty acids and increased dietary fibre. Serve immediately as these additions will thicken the drink on standing.

Some of this recipes may take a little while to make but those are the best and healthiest recipes for breakfast.

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