~George Bernard Shaw
Breakfast Recipes
Steel Cut Oats
- 1 tablespoon olive oil or coconut oil (optional)
- 1 cup organic steel cut oats
- 2 1/2 cups water
- handful of organic walnuts or nuts of your choice
- handful of organic raisins
- organic pure maple syrup or agave nectar or brown rice syrup (as much as you need)
- organic cinnamon (to taste)
Directions:
- In a large saucepot, melt the butter and add the oats. Stir for 2 minutes to toast.
- Add the water, bring to a boil, then reduce heat to a simmer. Keep at a low simmer for 20 minutes, without stirring.
- Add in the nuts and raisins, and cook for another 5 minutes
- Spoon into a serving bowl and top with maple syrup and cinnamon.
Health Benefits:
- This meal has about 18 grams of protein in it, mainly from the oats.
- Steel-cut oats are high in B-Vitamins, calcium, protein and fiber while low in salt and unsaturated fat.
- Walnuts are an excellent source of omega-3 essential fatty acids, which benefits include cardiovascular protection, promotion of better cognitive function, anti-inflammatory benefits helpful in asthma, rheumatoid arthritis.
- Maple syrup is an excellent source of manganese and a good source of zinc, which can assist in heart health and in balancing cholesterol levels
- Cinnamon has extremely high anti-oxidant activity, and the oil of cinnamon has strong anti-bacterial and anti-fungal properties. It is also a great source of manganese, fiber, iron, and calcium.
Green Smoothie
* 1 apple, cored & chopped
* 1 orange, peeled & chopped
* 1 banana, peeled
* 1 carrot, chopped
* handful of strawberries
* 1 bunch of kale or spinach (or both), washed
* filtered water
* protein powder, maca powder, wheatgrass, spirulina, peanut / almond butter - optional
Directions:
1. Place all ingredients in a high-speed blender and blend until smooth and at desired consistency.
2. Serve in a tall glass or bowl, depending on thickness, and sprinkle with dried fruit, chopped nuts, buckwheat crispies.
Health Benefits:
* Excellent source of Vitamins A, B, C, K.
* One cup of kale provides approximately 10% of the RDA of Omega-3 Fatty Acids that help regulate the body's anti-inflammatory process.
* High fibre content which lowers cholesterol.
* Immunity-booster.
Miso Soup
* 3 cups of filtered water
* 1 handful of dried wakame flakes
* 1 vegetable of choice: carrot, turnip, onion, diced
* 1 cup of dried shiitake mushroom slices, soaked in warm water for 20 minutes
* 2 tablespoons barley miso
* Roasted seeds, spring onion, finely chopped, roasted capsicum finely sliced - optional
Directions:
1) Place filtered water, vegetable of choice, wakame flakes and soaked shiitake mushrooms in a saucepan and bring to the boil over medium-high heat.
2) Once boiled, simmer for 15 minutes or until vegetables are soft.
3) In a small bowl or cup, add a few tablespoons of the water from the pan to the miso and mix to form a smooth paste. Add to saucepan.
4) Turn off heat and allow to sit for 3-5 minutes.
5) Serve in small bowls topped with roasted seeds, spring onions, or roasted capsicum slices.
Health Benefits:
* Excellent source of dietary fibre (59%), protein (64%).
* Extremely high omega-3 and omega-6 content.
* Ingredients contained in miso, such as unsaturated fat, isoflavon and lactic acid are effective cancer preventatives.
* High in Vitamin E and anti-oxidants.
* Good source of Vitamin K.
Quinoa Breakfast Meal
(Quinoa is a gluten-free grain that is actually a seed.)
* 1 cup quinoa, rinsed
* 1 apple
* 1/2 cup currants
* 2 teaspoons cinnamon - optional
* 2 cups filtered water
* 4 tablespoons vanilla soy milk or rice milk
* orange zest
Directions:
1) Toss apple in orange zest and set aside.
2) Add water and soy or rice milk to a saucepan, add rinsed quinoa and bring to the boil.
3) Simmer for 10 minutes.
4) Add apple and currants.
5) Stir in cinnamon, if using and cook for a further 3 - 4 minutes until all of the liquid has been absorbed.
6) Serve in bowls topped with extra orange zest.
Health Benefits:
* Quinoa is a complete protein and contains all 9 essential amino acids that are required by the body.
* Magnesium-rich, helping muscles to relax and regulate blood pressure.
* Fibre-packed, eliminating waste from your colon.
* Excellent source of calcium, phosphorus, magnesium, potassium, iron, copper and zinc.