Breakfast

Creamy Coconut Milk

PREP TIME: 15 MINUTES

Don't get me wrong, I love my almond milk but sometimes a girl just needs a change. I'm also a lover of coconut - when I smell it, I am instantly transported to a caribbean island,  pina colada in hand and so making coconut milk was an easy change-up! 

NUTRITIONAL NOTES

David 'Avocado' Wolfe, a pioneer in the nutritional field quotes in his book on Superfoods that "consuming coconut products regularly helps restore thyroid function and actually increases the metabolic rate leading to weight loss."  This is good news for anyone struggling with weight related issues, hormonal issues such as perimenopause or menopause or hypo/hyper thyroid issues. 

Ingredients
2 1/2 cups unsweetened shredded coconut
3 cups hot water
3 cups cold water
Pinch of Celtic sea salt

Let's Blend!

  1. Spoon the shredded coconut into a high speed blender, then pour over 3 cups of hot water.
  2. With a wooden spoon, stir the mixture around and leave it for 10 minutes. (We are doing this to soften the coconut shreds before blending it up.)
  3. Now you can add the 3 cups of cold water and hit the blend button! It takes a few minutes to blend it up to a creamy consistency,  so persevere.:)
  4. Strain your beautiful coconut milk through your nut bag then pour it into a mason jar and pop it in the fridge where it will keep for 3/4 days (that's if you don't drink it before that!) 

 

Almond Milk

almond-milk-021.jpg

PREP TIME: 15 MINUTES   MAKES:  4-5 CUPS OF CREAMY GOODNESS

NUTRITIONAL BITES

Almonds are often referred to as “the King of Nuts” due to their high nutritional value - an excellent source of vitamin E which has antioxidant qualities and a concentrated source of monounsaturated fats making them heart healthy
Nut milk is a wonderful dairy and lactose free alternative to cow’s milk and is more alkaline in nature, helping to reduce inflammation in the body

INGREDIENTS  

1 cup soaked organic almonds (preferably Spanish as they are unpasteurized)
3-4 cups filtered water, depending on how thick you like your milk
1 teaspoon of pure vanilla extract
1.5 tablespoons of raw unpasteurized honey/organic maple syrup or a Medjool date
1/2 teaspoon of Celtic sea salt

Let's Blend!

  1. Soak your almonds in water overnight or for a minimum of 4 hours, making sure they are completely covered by the water
  2. Drain away the soaking water and then rinse the soaked nuts in a sieve
  3. Put the almonds and water into the blender and blend until the almonds are broken down and the milk looks smooth 
  4. Meanwhile put your nut bag over the top of a large measuring jug, making sure there are no gaps where the milk can escape
  5. Pour the milk, cup by cup, into the bag, lifting up the bag and twisting the top so that you create a “piping bag” effect  
  6. Start to squeeze the ‘ball’ of the bag (as if you were milking a cow) holding it over the jug so that the milk flows back into the jug, then pour this batch into a mason jar (you may need 2 mason jars standing by)
  7. Repeat the process until you have used up all the almonds
  8. Once you feel you have squeezed those nuts dry, put the nut pulp to one side and pour all the filtered milk back into the blender
  9. Add the remaining ingredients and blend again for approximately 1 minute, until smooth and creamy
  10. Taste it – does it need to be a little sweeter or a little salter for your taste? Adjust as you need to
  11. Pour the milk back into the mason jars, pop a lid on (you may need another mason jar for extra storage) and then step back and admire your beautiful creation
  12. You can only store the almond milk in the fridge for 2-3 days so drink up your delicious, nutritious creamy almond milk at every opportunity

 

Irresistible Maple Pecan Granola

PREP TIME: 15 MINUTES    COOK TIME: 3-4 HOURS    MAKES: 8 CUPS

There's nothing like the aroma of Maple Pecan Granola wafting through your house and to know that this granola is not just irresistible but also nutritious is so fab! To retain its valuable nutrients we are  gently baking the granola for 3-4 hours at your oven's lowest possible temperature. Your body and taste buds will thank you heartily for this nourishing and addictive granola.  

NUTRITIONAL BITES 

Oats are a good source of fiber containing beta glucan fiber which helps to lower cholesterol levels, making them heart healthy.

Nuts and seeds contain high levels of plant protein, keeping your energy levels stable and a smile on your face.  

Goji berries have a high ORAC value (oxygen Radical Absorbance Capacity)  plus they are high in beta carotene, helping make your skin glow!

INGREDIENTS

3 ½ cups of rolled oats
1 ½ cups of pecans, chopped
½ cup of almonds, chopped
1 cup of shredded unsweetened coconut flakes
½ cup of sesame seeds
½ cup of sunflower seeds
¼ cup of goji berries

SAUCE

2/3 cup of maple syrup
¼ cup of coconut oil or ghee (could also use butter or olive oil)
½ teaspoon of Celtic sea salt

LET'S COOK!

  1. Preheat oven to 200F or as low as it can go. Prepare a large or two medium cookie sheets by covering with parchment paper (preferably unbleached/chlorine free).  
  2. Chop up the nuts and then place them in a large mixing bowl with all the other dry ingredients
  3. In a small saucepan, gently heat the sauce ingredients to warm temperature, but be careful not boil it
  4. Pour the sauce over the dry ingredients and with a large wooden spoon, mix everything together really well – great lymphatic workout!
  5. Spoon this ‘wet’ mixture over the entire cookie sheet in one thin layer – use a second sheet if the mixture is ‘bunching up’
  6. Slip into the oven for 3 - 4 hours, but turn the granola mixture over every hour so the pieces on the bottom are able to dry out too
  7. Wait for the aromas to infuse the kitchen :)
  8. Once cooked, cool down before storing in a glass mason jar in a cool, dry place - if that is, it hasn’t already been devoured!

 

Tofu Breakfast Scramble With Wilted Spinach

 TIME TO COOK: 45 MINS   SERVINGS : 4

NUTRITIONAL BITES      

Sometimes called “the cheese of Asia”, tofu is rich in nutrients including selenium, calcium, magnesium and Omega 3 which promote heart health

Tahini (ground sesame seeds) are a rich source of copper & manganese with anti-inflammatory and antioxidant properties

Nutritional yeast is a good source of protein & fibre (2 Tbsp = 8-10g protein and 4-5g fibre depending on the brand); It provides a good source of energy and helps in eliminating toxins

INGREDIENTS

1 tablespoon olive oil or ghee
1 x 14- to 16-ounce block of extra-firm tofu
1 medium/large onion (approx. 1 cup), diced
2 cloves garlic, minced
1 head of broccoli, broken up into small florets
1 red pepper, diced
¼ cup nutritional yeast
3 cups baby spinach
¼ cup fresh parsley, minced
½ teaspoon Celtic sea salt and black pepper to taste

SAUCE

3 tablespoons tahini
2 tablespoons low-sodium tamari
2 tablespoons Dijon mustard
1 teaspoon turmeric

Let's Cook!

  1. Sliced the tofu into ¼ “ thick slices and place the slices on a large plate covered with paper towel (unbleached preferably).  Place a top layer of paper towel over the tofu and then place a plate on top so it presses down on the tofu. This will help to absorb the water from the tofu so the marinade can penetrate more effectively.  Leave to one side
  2. Diced up your vegetables (onions, garlic, broccoli and peppers)
  3. Finely chop the parsley and put in a small bowl to one side
  4. Heat a large skillet or wok over medium/med high heat. Add the oil and sauté the onions for about 5 minutes, stirring from time to time, until soft and transparent in color
  5. While the onions are cooking, peel the tofu off the paper towel and place in a medium size bowl. With your hands, crumble up the tofu so that it's broken up quite thoroughly
  6. Now add the minced garlic to the sauté pan and cook for two minutes, stirring often. Turn down the heat if the garlic or onions starts to burn
  7. Add the broccoli florets and red peppers to the sauté pan, covering with the lid too allow the steam to cook the vegetables, until al dente, about 3 minutes
  8. Whilst the vegetables are cooking, mix the tahini, tamari, mustard, and turmeric together in a small bowl, then spoon over the crumbled tofu, mixing until the tofu is evenly covered in the sauce
  9. Once the vegetables are al dente, add the tofu to the skillet, turning up the heat to medium high, stirring constantly
  10. Cook for about 3 minutes, until the tofu is warmed through then add in the nutritional yeast and the spinach leaves, mixing well
  11. Taste and see if you need to add sea salt and pepper
  12. Top with your parsley and serve immediately 

Buckwheat Breakfast Parfait

PRE TIME: 5-10 MINS   SERVES: 2

SOAK TIME: Overnight     BLEND TIME: 10 Minutes    SERVES: 2 

 

I love this ‘no cook’ gluten-free buckwheat parfait as it has the protein (nut milk, nut butter, hemp and chia seeds)  fibre (chia and hemp seeds) and healthy fats (hemp and chia seeds, nut butter and nut milk) to start you us off on a solid foundation for the day. It's such a time-saver - simply throw the ingredients into your blender and whizz it up! This delicious, quick and easy recipe requires just two minutes of prep time from you the night before: Just place 1/2 cup of buckwheat groats in a glass container filled with warm water and  the juice of 1/4 lemon squeezed into it. Cover and leave on the countertop till morning. 

Why Soak?

  • Grains contain phytic acid which binds to minerals in the gastrointestional tract preventing absorption, which can lead to mineral dificiencies. Soaking with lemon juice helps break down the phytic acid so proper absorption can occur
  • Grains also have high amounts of enzymes inhibitors and soaking the grains neutralizes the enzymes allowing for proper digestion

Nutritional Bites

Buckwheat is not a cereal grain as many people think, but a fruit seed that is related to rhubarb and sorrel. Did you know that diets containing buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure due in part to its rich supply of flavonoids?  In addition, Buckwheat is a good source of magnesium, which helps to relax our blood vessels and improve blood flow. So it’s a win-win for our cardiovascular system!

Ingredients

1/2 cup raw buckwheat groats (not 'Kasha' which is the brown colored, toasted buckwheat)
2 tablespoon of ground chia or flax seeds
2 tablespoon of hemp seeds
1 cup of nut milk or filtered water
2 Medjool date OR 1 teaspoon maple syrup
2 teaspoon of nut butter (I love hazelnut butter as it gives that ‘nutella’ flavour)
1 teaspoon of ground cardamom
1 teaspoon of vanilla essence or the seeds scraped out from 1 vanilla bean
1/2 teaspoon of cinnamon powder (helps to stabilize our blood sugar and keep energy levels stable)
Sprinkle of cinnamon for the top

Let's Blend!

  1. In the morning, grab your sieve and rinse the buckwheat groats thoroughly - before rinsing them you will see they have a slimy appearance which is normal. Don't panic - it's just from the enzymes that protect the seed
  2. Place the groats in your blender with all the ingredients except the cinnamon
  3. Blend on high speed until it’s smooth and creamy – adding more milk or water if it is too thick)
  4. Pour into a pretty bowl and sprinkle with cinnamon and your are good to go!