Here are some cold breakfast ideas that are simple to make, healthy yet filling.
Yoghurt Parfaits
Repeat layers of yoghurt, your favourite fruit and a bit of low-sugar cereal for a refreshing breakfast that also looks like a Master Chef style work of art!
Chia Seed Pudding
Chocolate pudding for breakfast? Yes please! This chia seed pudding is super yummy, full of fibre and easy to make.
Chocolate pudding for breakfast? Yes! This chia seed pudding is super yummy, quick and full of fibre which keeps you full for longer. The coconut milk is a good fat and is the ONLY fat that our body recognises straight away and can use as brain fuel.
6 tbsp Chia Seeds
5 Dates, chopped
1 tsp Vanilla
Flavours – choose one of:
Lime – juice of 1 lime
Chocolate – 1 1/2 tblsp cacao powder
Coconut – 4 tbsp shredded coconut
Berry – handful frozen berries
Experiment with the different flavours above to change the taste.
Bircher Muesli with Mango
This is a breakfast best made the night before and it's a perfect on-the-go option for the time-poor. Combine oats, milk and honey and refrigerate overnight. In the morning, add mango, passionfruit and strawberries and some natural yoghurt. Voila!
Smoothie
Smoothies make the perfect cold breakfast meal, especially if you’re short on time and/or don't like anything that's too heavy in the morning. The greatest thing about smoothies? It’s entirely up to you what you want to make it with! Here's a breakfast smoothie recipe
Breakfast Smoothie
Serves 4
Ingredients:
Place all ingredients in a blender and mix until smooth.
Divide between glasses, serve and enjoy! for you and for more inspiration see these Six colourful power smoothies.
Fruit salad
Just like smoothies, what you add in your fruit salad is entirely up to you. Summer brings some delicious fruits into season, such as mangoes, strawberries, apricots and nectarines. Slice them up, put in a bowl, add some yoghurt if you wish, and breakfast is served!
Fruit forms a critical part of a healthy diet, but not all fruits are equal. It pays to know a little more about what particular benefits each one offers, so we have put together a snapshot guide below.
It’s important to remember that while fruit generally offers the positive benefits of fibre, vitamins and restorative chemical compounds, be aware that some fruits are high in calories and carbohydrates and overindulging can lead to weight gain. With that in mind, let’s have a browse at what some of the popular varieties can do for you.
Bananas
These are high potassium and low in sodium making them a real heart-friendly food. They can help lower your risk of high blood pressure and stroke, but have also been linked to cancer risk reduction and asthma prevention.
Apples
The great all-rounder! Apples firstly provide a good source of both soluble fibre to lower cholesterol and insoluble fibre to aid regularity. To top that off, they are packed with antioxidants
Oranges
The classic source of vitamin C, and also a source of potassium, but don’t ignore the pith; it actually contains a lot of the vitamin C.
Pawpaw
Also known as papaya, pawpaws contain papain; a substance that aids digestion. They are rich in vitamin C and also contain folate, which has been linked to reducing the risk of some cancers.
Strawberries
The ancient Romans knew the health benefits of strawberries and used them for treating inflammation, fever, kidney stones, gout and even bad breath! Strawberries are an excellent source of vitamin C, potassium, folic acid and fibre.
Red grapes
These contain resveratrol, a powerful antioxidant, which has been touted as having a positive effect on the heart. They are also at the higher end of the scale for sugar content, so be careful if you are watching your weight.
Kiwifruit
A much higher concentration of vitamin C than oranges, plus they have loads of potassium and are great for bowel health. Their low GI rating also means they avoid the insulin rush that can occur with other high sugar fruits.
Blueberries
Blueberries are recognised for their antioxidants and can even be beneficial against urinary tract infections. Research also suggests that they may assist in memory function and cognitive decline.
Avocados
This versatile fruit gives you antioxidants, vitamin E and healthy unsaturated fats, as well as helping combat inflammatory conditions.
Pineapple
Like kiwifruit and pawpaw, pineapple is good for digestive health. Its anti-inflammatory properties may also be beneficial against cancer and they are crammed with vitamin C too.
Acai bowl
If you don’t know your superfood from your superheroes, the Acai berry has been hailed as the king of superfoods – providing an array of health benefits while also being totally delicious. Find out more about it.
There are many food trends out there that are unwarranted (like food mashups -- ahem, Cronuts), but when it comes to acai bowls -- which feature the super superfood from Brazil -- the buzz is 100 percent deserved. The acai berry has been heralded for an array of health benefits, but its strongest asset is definitely its taste. Acai is a delicious tropical fruit and when it comes served as a bowl it makes waking up a whole lot easier.
Acai bowls look like ice cream, almost taste like ice cream, and make you feel good about your breakfast choice. It's what breakfast dreams are made of. An acai bowl is basically a really thick smoothie that's been topped with oatmeal, fruit or peanut butter, and then you wolf it down with a spoon. For breakfast. After eating a bowl, you will not only feel happily full (for hours) and have satisfied a sweet craving (no need to cave for a donut), you'll have also done something that was good for you. Win win.
In cosmopolitan areas, acai bowls can be found at most local juice or smoothie spots, but for those of you who don't live near a Liquiteria you will have to brave the process of making one at home. To be clear: this is not the quickest and easiest of breakfasts (at first). Also, it is not a cheap breakfast (since it comes all the way from Brazil). But, it is completely worth the effort. Try it and you'll see.
Here in the U.S., acai berries come not as a whole fruit, but as frozen puree. And it can only be found in the freezer section of local health food stores, Whole Foods, or purchased online through Amazon or one the website of one of the biggest producer, Sambazon
Finding acai puree is only half the battle, it's getting the right texture that's the real tricky part. You want a consistency that is thick enough to be scoop able, but not so dense that it doesn't blend all the way. (You definitely don't want frozen chunks of acai in your bowl.) Normally, a mixture of acai puree with frozen fruit such as banana or strawberries -- and sometimes soy, almond or coconut milk to thin it out and add creaminess -- gets you just the texture you need.
Once you get it right, top the acai mixture off with breakfast fixings of your choice and enjoy the fact that you just did something good for yourself.
Cook time: 00 hrs. 00 mins.
Total time: 5 mins.
Muesli breakfast muffinsUse your weekend to make a batch of healthy muffins. This recipe uses oats, apple and apricot to create a moist and delicious breakfast muffin. Switch the plain self-raising flour to wholemeal flour for a slightly healthier alternative, or instead of canned fruit, try stewing your own apples and adding to the mixture.
Help your family eat well every day, explore the nutritional properties of this recipe.
Prep time Cook time
Yoghurt Parfaits
Repeat layers of yoghurt, your favourite fruit and a bit of low-sugar cereal for a refreshing breakfast that also looks like a Master Chef style work of art!
Chia Seed Pudding
Chocolate pudding for breakfast? Yes please! This chia seed pudding is super yummy, full of fibre and easy to make.
Chocolate pudding for breakfast? Yes! This chia seed pudding is super yummy, quick and full of fibre which keeps you full for longer. The coconut milk is a good fat and is the ONLY fat that our body recognises straight away and can use as brain fuel.
Ingredients:
1 1/2 cups Coconut milk ( or 1 cup coconut milk, 1/2 cup almond milk)6 tbsp Chia Seeds
5 Dates, chopped
1 tsp Vanilla
Flavours – choose one of:
Lime – juice of 1 lime
Chocolate – 1 1/2 tblsp cacao powder
Coconut – 4 tbsp shredded coconut
Berry – handful frozen berries
Directions:
- Blend all ingredients, besides chia, in blender until well combined. Add chia and blend for 5 seconds
- Pour into jars or containers
- Crush almonds/berries/coconuts and pour over the top
- Refrigerate for at least 3 hours and enjoy cold
Tips:
Mix up the recipe and pour your pudding into a smoothie for a thick and nutrient dense drink on the go.Experiment with the different flavours above to change the taste.
Bircher Muesli with Mango
This is a breakfast best made the night before and it's a perfect on-the-go option for the time-poor. Combine oats, milk and honey and refrigerate overnight. In the morning, add mango, passionfruit and strawberries and some natural yoghurt. Voila!
Smoothie
Smoothies make the perfect cold breakfast meal, especially if you’re short on time and/or don't like anything that's too heavy in the morning. The greatest thing about smoothies? It’s entirely up to you what you want to make it with! Here's a breakfast smoothie recipe
Breakfast Smoothie
Serves 4
Ingredients:
- 2 cups FibreStart
- 1 cup frozen mixed berries
- 1 ripe banana, peeled
- 1 Weet-Bix, broken
- 1 tbsp honey
- ½ cup crushed ice
Place all ingredients in a blender and mix until smooth.
Divide between glasses, serve and enjoy! for you and for more inspiration see these Six colourful power smoothies.
Avocado shake
2 ripe avocados 2 tsp lime juice 1⁄2 seedless cucumber 1 handful of watercress 7-8 dl apple or white grape juice Garnish: Thinly sliced lime and watercress Instructions: Blend avocado, lime juice, cucumber and watercress with half the juice. Add the remaining juice, serve and garnish with lime and watercress. Avocado contains healthy fatty acids and vitamins that keeps your body and skin looking radiant.Virgin Bloody Mary
5 dl Carrot juice 4 Celery sticks chopped 1 bunch of Spring onions 1-2 tsp. lemon juice 500 g Peeled tomatoes 1 handful of continental parsley Garnish: Continental parsley Instructions: Blend all the ingredients and serve over ice, garnish with parsley leaves Carrot is rich in vitamin A + C-dietary fibre which aids digestion, regulates blood sugar levels and promotes cardio-vascular health.Magic Mint
3 cups of honeydew melon diced 1 Cup of low fat yoghurt 2 1⁄2 cups of frozen pitted grapes 1 small handful of mint leaves 1 small handful of lemon balm 1 tsp. honey or Agave nectar Garnish: Lemon balm Instructions Blend all the ingredients and add mint, lemon or honey for taste. Garnish with Lemon balm. Fresh mint keeps your tummy healthy and fights off bad breathe.Perfect Pineapple
2 cups of watercress 2 sticks of celery Flesh of one medium sized pineapple diced 1 1⁄2 cups of orange juice An inch of freshly grated ginger Garnish: Thinly sliced pineapple Instructions: Blend al the ingredients, adjust taste with ginger and serve with sliced pineapple. Pineapple is rich in manganese, which your body uses for bone structure and tissue. One cup of pineapple provides 73% of the recommended daily intake of manganese.Spinach Lassi
4-5 Greek yoghurt 0,1% 200ml skim milk (use soy or almond if your prefer) 1 tsp. freshly grated ginger 50g baby spinach 1-2 tsp. Acacia honey 1 tsp. freshly grated Muscat 1 pinch of sea salt Garnish: Baby spinach Instructions: Blend all the ingredients with ice and adjust the taste with honey and Muscat. Server with a fresh spinach leaf. Spinach is loaded with iron, calcium and magnesium which aids in muscle building and recovery.Vitamin C Bomb
6 kiwi fruits flesh of 1-2 cantaloupe melons (1 1/5 cup) 2 tsp. lime juice 2 tsp. fresh mint 1-2 tsp. Agave nectar or honey Garnish: Fresh mint Instructions: Blend kiwi, melon, lime juice and mint. Add Agave or honey for taste, serve over ice and garnish with fresh mint leaves. Kiwi boasts vitamin C which strengthens immunity and vitamin E which works wonders for your skin.Fruit salad
Just like smoothies, what you add in your fruit salad is entirely up to you. Summer brings some delicious fruits into season, such as mangoes, strawberries, apricots and nectarines. Slice them up, put in a bowl, add some yoghurt if you wish, and breakfast is served!
Fruit forms a critical part of a healthy diet, but not all fruits are equal. It pays to know a little more about what particular benefits each one offers, so we have put together a snapshot guide below.
It’s important to remember that while fruit generally offers the positive benefits of fibre, vitamins and restorative chemical compounds, be aware that some fruits are high in calories and carbohydrates and overindulging can lead to weight gain. With that in mind, let’s have a browse at what some of the popular varieties can do for you.
Bananas
These are high potassium and low in sodium making them a real heart-friendly food. They can help lower your risk of high blood pressure and stroke, but have also been linked to cancer risk reduction and asthma prevention.
Apples
The great all-rounder! Apples firstly provide a good source of both soluble fibre to lower cholesterol and insoluble fibre to aid regularity. To top that off, they are packed with antioxidants
Oranges
The classic source of vitamin C, and also a source of potassium, but don’t ignore the pith; it actually contains a lot of the vitamin C.
Pawpaw
Also known as papaya, pawpaws contain papain; a substance that aids digestion. They are rich in vitamin C and also contain folate, which has been linked to reducing the risk of some cancers.
Strawberries
The ancient Romans knew the health benefits of strawberries and used them for treating inflammation, fever, kidney stones, gout and even bad breath! Strawberries are an excellent source of vitamin C, potassium, folic acid and fibre.
Red grapes
These contain resveratrol, a powerful antioxidant, which has been touted as having a positive effect on the heart. They are also at the higher end of the scale for sugar content, so be careful if you are watching your weight.
Kiwifruit
A much higher concentration of vitamin C than oranges, plus they have loads of potassium and are great for bowel health. Their low GI rating also means they avoid the insulin rush that can occur with other high sugar fruits.
Blueberries
Blueberries are recognised for their antioxidants and can even be beneficial against urinary tract infections. Research also suggests that they may assist in memory function and cognitive decline.
Avocados
This versatile fruit gives you antioxidants, vitamin E and healthy unsaturated fats, as well as helping combat inflammatory conditions.
Pineapple
Like kiwifruit and pawpaw, pineapple is good for digestive health. Its anti-inflammatory properties may also be beneficial against cancer and they are crammed with vitamin C too.
Acai bowl
If you don’t know your superfood from your superheroes, the Acai berry has been hailed as the king of superfoods – providing an array of health benefits while also being totally delicious. Find out more about it.
There are many food trends out there that are unwarranted (like food mashups -- ahem, Cronuts), but when it comes to acai bowls -- which feature the super superfood from Brazil -- the buzz is 100 percent deserved. The acai berry has been heralded for an array of health benefits, but its strongest asset is definitely its taste. Acai is a delicious tropical fruit and when it comes served as a bowl it makes waking up a whole lot easier.
Acai bowls look like ice cream, almost taste like ice cream, and make you feel good about your breakfast choice. It's what breakfast dreams are made of. An acai bowl is basically a really thick smoothie that's been topped with oatmeal, fruit or peanut butter, and then you wolf it down with a spoon. For breakfast. After eating a bowl, you will not only feel happily full (for hours) and have satisfied a sweet craving (no need to cave for a donut), you'll have also done something that was good for you. Win win.
In cosmopolitan areas, acai bowls can be found at most local juice or smoothie spots, but for those of you who don't live near a Liquiteria you will have to brave the process of making one at home. To be clear: this is not the quickest and easiest of breakfasts (at first). Also, it is not a cheap breakfast (since it comes all the way from Brazil). But, it is completely worth the effort. Try it and you'll see.
Here in the U.S., acai berries come not as a whole fruit, but as frozen puree. And it can only be found in the freezer section of local health food stores, Whole Foods, or purchased online through Amazon or one the website of one of the biggest producer, Sambazon
Finding acai puree is only half the battle, it's getting the right texture that's the real tricky part. You want a consistency that is thick enough to be scoop able, but not so dense that it doesn't blend all the way. (You definitely don't want frozen chunks of acai in your bowl.) Normally, a mixture of acai puree with frozen fruit such as banana or strawberries -- and sometimes soy, almond or coconut milk to thin it out and add creaminess -- gets you just the texture you need.
Once you get it right, top the acai mixture off with breakfast fixings of your choice and enjoy the fact that you just did something good for yourself.
Ingredients
- 1 large medjool date, pitted and soaked in warm water until soft
- ½ cup/120ml coconut milk (either light or regular)
- 1 Tablespoon/12g chia seeds
- 1 or 2 brazil nuts
- 1 small raw beet, peeled and finely chopped (or grated if you don’t have a high speed blender)
- ½ cup/75g frozen mixed berries (I like a blend of raspberries and blueberries)
- 1 3.5oz/100g package of %100 frozen acai, run under warm water to thaw slightly
- 1 Tablespoon/5g unsweetened coconut flakes
- 1 Tablespoon/10g hemps seeds
- Sliced fresh fruit and berries
For the bowl:
For the toppings:
Instructions
- Start by soaking the medjool date while you prepare peel and chop or grate the beet.
- Place the coconut milk,chia seed brazil nuts and drained soaked date in the blender and blend on high until smooth.
- Add the chopped or grated beet, frozen mixed berries and slightly thawed acai packet. Blend on high, scraping down sides as necessary until thick and smooth.
- Serve immediately in shallow bowls with toppings or as a smoothie in a tall glass. Alternatively you can prepare the bowl ahead of time the night before and keep the bowl covered without the topping in the fridge overnight.
Notes
Gluten-Free, Grain-Free, Vegetarian, Vegan, Raw, Paleo
Banana Acai Bowl
Ingredients
- 2 frozen acai smoothie packs
- 1/3 cup non-dairy milk, used: almond milk (more as needed to blend)
- 1/4 cup coconut milk (or substitute with more almond milk)
- 1 large frozen banana
- 1/4 cup frozen or fresh blueberries
- toppings: 1 tsp goji berries, 1 tsp cacao nibs, 1 tsp shredded coconut, splash of coconut milk, fresh blueberries, chopped nuts or raw jungle peanuts
Instructions
- First blend together the acai smoothie packs, liquid and frozen fruit. Blend the ingredients in a high speed blender until creamy, but still very thick and frosty. Add more non-dairy milk if needed to blend, but add slowly because you want your mixture as thick as possible.
- After your acai is thick, frosty and blended, spoon it out into a bowl. Tip: Use a chilled bowl to keep things frosty!
- Top it! Add the toppings in the recipe or add whatever you'd like! Fruit, nuts and seeds are all delicious acai bowl toppers. Serve with a spoon and enjoy right away.
Prep Time: 00 hrs. 05 mins.
Cook time: 00 hrs. 00 mins.
Total time: 5 mins.
Tags: acai, bowl, acai bowl,smoothie ,vegan, breakfast, raw, amazon, berries
Muesli breakfast muffinsUse your weekend to make a batch of healthy muffins. This recipe uses oats, apple and apricot to create a moist and delicious breakfast muffin. Switch the plain self-raising flour to wholemeal flour for a slightly healthier alternative, or instead of canned fruit, try stewing your own apples and adding to the mixture.
| Average Quantity per Serving | |
|---|---|
| Energy | 154Cal |
| Protein | 5.1g |
| Fat, Total | 1.9g |
| - Saturated | 0.6g |
| Carbohydrate | 27.7g |
| - Sugars | 8.6g |
| Dietary Fibre | 2.2g |
| Sodium |
192mg
Serves 12
|
- preheat oven to 200°c/180°c fan forced. lightly grease a 12 hole, ⅓ cup (80ml) muffin pan.
- combine UNCLE toby’s traditional oats, flour, eggs, sugar, CARNATION light & creamy cooking milk and pie apricot or pie apple in a large bowl; mix well.
- spoon into prepared pan; sprinkle over extra UNCLE toby’s traditional oats.
- bake 20 minutes until or until golden; serve warm or cool.
- tip/hint
- pie apricot and pie apple can be found on the supermarket shelved with the other canned fruits. pie apricot is thicker and softer than apricot halves.
No comments:
Post a Comment