Breakfast

Contents

1. Choccy porridge
2. Morning berry banana oat smoothie 
3. Berry and coconut oil porridge
4. Super kale smoothie
5. Perfect poached egg
6. Coconut gluten free pancakes
7. Extreme tasty granola
8. Quinoa porridge
9. Mini breakfast frittata
10. Guacamole served with poached eggs
11. Pear and chia iced smoothie

Choccy porridge

    

serves 5/6

Ingredients

90g oats
300ml unsweetened almond milk (soya as alternative)
1and1/2 - 2 tbsp raw cacao powder
1 tbsp. nut butter - cashew/almond/peanut
2 bananas




Blend ingredients together until smooth. Leave in a refrigerator overnight (soaking your oats allows enzymes, lactobacilli and other helpful organisms to break down and neutralise the phytic acid in oats). Add berries, chia seeds, toasted nuts or cinnamon if desired.

Can be eaten as a no sugar option breakfast or dessert. Store in a refrigerator for up to 3 days.

Morning berry banana oat smoothie

serves 2

Ingredients

1/2 banana

1 tbsp berries

300 ml unsweetened almond/coconut milk

2 tbsp of oats

1 tbsp of ground cinnamon

1 tbsp no added sugar nut butter

optional: 1 tbsp of Linwood's flaxseed with vitamin D, 1 tbsp of chia seeds

Blend ingredients together until smooth, then seal into an airtight container and refrigerate overnight - this will allow the oats to become digestible (great for healthy bacteria in the gut!) and allow the chia seeds to soften and absorb liquid.

Berry and coconut oil porridge

serves 2

Ingredients

Porridge

1 cup oats

2 tbsp coconut oil

optional:1 tbsp natural or Greek yoghurt

0.5 cup of almond/soya/coconut milk

Berry sauce

0.5 cup berries

2 tbsp water

Topping

handful berries

0.25 cup toasted nuts, roughly chopped

Toast nuts in a heavy frying pan for a few minutes. In a small saucepan,combine the oats and water and heat gently until the water has been absorbed. Stir in the coconut oil until it is melted and mixed through the porridge. Add the milk and yoghurt and set aside.

Place the berries and water in a separate pan and simmer on a gentle heat until the fruit breaks down and you get a thick sauce. Stir the sieved sauce through the porridge and sprinkle over the toppings.

Super kale smoothie

serves 1/2

Ingredients

1 handful of kale
350ml almond or coconut milk
1 tbsp of ground cinnamon
1/2 banana
1 tbsp coconut flakes (optional)
1 tsp nut butter (no sugar)
1 tbsp of protein powder (optional)
1 tbsp Linwoods flaxseeds with vitamin D(optional spirulina powder)

If you need a teaspoon of honey at first to sweeten it up do so, but try it without for a healthier smoothie. Blend together for a quick nutrient packed breakfast.

Perfect poached egg

Ingredients

1or 2 eggs per person

tbsp of cider vinegar

Served on a handful of kale or spinach

options: red chilli, sun-dried tomatoes or just black pepper

Equipment

Shallow pan with lid, a small teacup and a slotted spoon

1. Crack the egg into a small teacup.

2. Bring a small shallow pan to the boil - add in the vinegar and stir - turn heat lower to a simmer.

3. Pour the egg into the simmering water and place the lid straight on top - poach for 2-3 minutes.

4. A quick way to steam kale or spinach is to add a handful into a small bowl - place cling film over the top and microwave for 30 seconds.

Coconut gluten free pancakes

Makes 6-8 pancakes

Ingredients

50g Coconut flour

40g Gluten free plain flour

1 tsp vanilla extract

1/2 tsp baking powder

1 egg

350 - 400ml coconut milk

Whisk all the ingredients together in a large bowl, and ladle a circle of pancake mix into a frying pan. Make the first one with a little melted butter, then dry fry the rest. Turn once there are little bubbles on the uncooked side of the pancake.

Serve with greek yoghurt and berries (or enjoy them with a little sprinkling of stevia).

Extreme tasty granola

makes 4-5 servings

Ingredients
100g oats
50g pumpkin seeds and or sunflower seeds
70g rice malt syrup
40g olive oil/coconut oil
20g coconut flakes
1 tbsp cinnamon





Preheat the oven at 180 degrees C
1. Melt the rice malt syrup and olive oil together in a pan.
2. Weigh all of the rest of the ingredients into a bowl, then add into the syrup mixture.
3. Place greaseproof paper onto a baking tray, then spread mixture over the sheet.
4. Bake for 15 to 20 minutes or until golden brown.
Break up and keep in a sealed container for up to 5 days. Enjoy with greek yoghurt for breakfast or alone for a tasty snack.

Quinoa porridge

makes 4 servings

Ingredients

100g quinoa

200 ml coconut milk

optional: grated apple, cinnamon, berries, nuts, pomegranate, mashed banana

1. soak 100g quinoa in 500ml of hot/boiling water for 15 minutes

2. sieve the quinoa and add to a pan with 500ml of water and boil for 15 minutes or until most of the water has gone and the seeds have opened up.

3. sieve any excess water and rinse the quinoa under the cold water, add back to the pan with 200ml of coconut milk.

4. Add your optional ingredients and enjoy - please add your pictures or comments of your quinoa porridge preferences. 

This can be kept in the fridge and enjoyed for a few days, or alternatively soak and cook the quinoa, store and add the coconut milk to warm in the morning. 

Mini breakfast frittatas

makes 6

Ingredients

4 eggs

50 ml unsweetened almond milk

1/4 red onion finely diced

3 mushrooms finely chopped

Butter for greasing muffin tin

optional: one tomato chopped, coriander or parsley

Season with a little sea salt and black pepper if required.

Serve with steamed kale/spinach and or mushrooms sautéed in a little butter/olive oil. Preheat the oven to 220 degrees C/gas mark 6

1. Whisk eggs in a jug and add the rest of the ingredients. 

2. Pour the egg mixture into the greased muffin tin.

3. Bake in the oven for approximately 15  minutes or until set. Scoop out with a spoon and enjoy!

These were polished off so quickly! Healthy family favourite. See the side dish page for an alternative perfect recipe for family and friend get togethers. 

Guacamole to serve with poached eggs

serves 3-4 people

Ingredients

1 small/medium avocado

1-2 cherry tomatoes

1 clove of garlic finely chopped

1/4 lemon/lime juice

optional: coriander and black pepper

• scoop out the avocado, chop the tomato and garlic and mash together
• make the poached eggs as per instructions on the recipe above
• Enjoy the guacamole with the egg or add a slice of toast and enjoy.

Pear and chia iced smoothie

serves 2

Ingredients

1 small pear

1/2 banana

1 carrot

1 small cup of ice

1 tbsp of chia seeds

juice of 1/2 lemon

optional: ground ginger

• Blitz all of the ingredients together until smooth in a blender.
• Enjoy!