Recipes for breakkie
April 14th 2009 07:36
This week I thought I would list a few breakfast recipes, rather than talk about micronutrients. I will get back to micronutrients later in the next issue of Chaff.
Chocolate and date porridge
Now winter is just around the corner, a nice bowl of chocolate and date porridge would be very suitable. Porridge makes a great breakfast, it’s cheap, filling and easy to make. It’s also high in fibre, which is good for your cardiovascular system and for you digestive tract.
Makes 4 servings, 1/2 cup each
Ingredients
1/4 cup chopped pitted dates
1 cup old-fashioned rolled oats
2 tablespoons cocoa
Pinch of salt
2 cups water
Method
Combine dates, oats, cocoa, salt and water in a microwave proof bowl. Microwave on Medium for 4 or 5 minutes, and then stir. Microwave on Medium again for 3 or 4 minutes, and then stir. Continue cooking and stirring until thick.
Banana and berry smoothie
This tasty smoothie is rich in vitamin C, which is helps you absorb iron and is needed for healthy skin. It’s also a good source potassium (for good blood pressure) and folate, which is required for growth.
Makes 3 servings, 1 cup each
Ingredients
1 1/4 cups orange juice
1 banana
1 1/4 cups frozen berries
1/2 cup low-fat natural, unsweetened yogurt
Method
Blend orange juice, banana, and berries until smooth. Serve immediately.
Homemade hash browns
Love hash browns? Try making these! They’re low in saturated fat and sodium, which makes these hash browns a better alternative to ready-made hash browns.
Makes 4 servings
Ingredients
3 medium (about 500g) peeled and cut into quarters
2 teaspoons olive oil
1 small onion, finely chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Pinch paprika
1 tablespoon chopped fresh parsley
Method
Place potatoes and salt in a medium pot and cover with cold water. Bring to a boil and boil until potatoes are tender. Drain and cool. Cut into small-ish cubes. Heat oil in a large non stick frying pan over medium heat. Add onion, and cook until they are soft. Add the potatoes and continue to cook until golden brown. Sprinkle with salt, pepper and paprika. Stir in parsley and serve immediately.
Tropical fruit salad
This salad is a great source of vitamin C, fibre, and vitamin A, which is good for eyesight.
Makes four to six serves
Ingredients
1 large banana
1 cup of grapes
1 can of pineapple in natural juice
1 can of mango in natural juice
Punnet or a can of strawberries
Natural yoghurt to serve
Method
Drain canned fruits and chop up banana and strawberries. Place all fruit into a large bowl and serve with yoghurt.
If you have any questions, then please email me at nutrition.advice@gmail.com.
Krissi
Chocolate and date porridge
Now winter is just around the corner, a nice bowl of chocolate and date porridge would be very suitable. Porridge makes a great breakfast, it’s cheap, filling and easy to make. It’s also high in fibre, which is good for your cardiovascular system and for you digestive tract.
Makes 4 servings, 1/2 cup each
Ingredients
1/4 cup chopped pitted dates
1 cup old-fashioned rolled oats
Pinch of salt
2 cups water
Method
Combine dates, oats, cocoa, salt and water in a microwave proof bowl. Microwave on Medium for 4 or 5 minutes, and then stir. Microwave on Medium again for 3 or 4 minutes, and then stir. Continue cooking and stirring until thick.
Banana and berry smoothie
This tasty smoothie is rich in vitamin C, which is helps you absorb iron and is needed for healthy skin. It’s also a good source potassium (for good blood pressure) and folate, which is required for growth.
Makes 3 servings, 1 cup each
Ingredients
1 1/4 cups orange juice
1 banana
1 1/4 cups frozen berries
1/2 cup low-fat natural, unsweetened yogurt
Method
Blend orange juice, banana, and berries until smooth. Serve immediately.
Homemade hash browns
Love hash browns? Try making these! They’re low in saturated fat and sodium, which makes these hash browns a better alternative to ready-made hash browns.
Makes 4 servings
Ingredients
3 medium (about 500g) peeled and cut into quarters
2 teaspoons olive oil
1 small onion, finely chopped
1/4 teaspoon freshly ground pepper
Pinch paprika
1 tablespoon chopped fresh parsley
Method
Place potatoes and salt in a medium pot and cover with cold water. Bring to a boil and boil until potatoes are tender. Drain and cool. Cut into small-ish cubes. Heat oil in a large non stick frying pan over medium heat. Add onion, and cook until they are soft. Add the potatoes and continue to cook until golden brown. Sprinkle with salt, pepper and paprika. Stir in parsley and serve immediately.
Tropical fruit salad
This salad is a great source of vitamin C, fibre, and vitamin A, which is good for eyesight.
Makes four to six serves
Ingredients
1 large banana
1 cup of grapes
1 can of pineapple in natural juice
1 can of mango in natural juice
Punnet or a can of strawberries
Natural yoghurt to serve
Method
Drain canned fruits and chop up banana and strawberries. Place all fruit into a large bowl and serve with yoghurt.
If you have any questions, then please email me at nutrition.advice@gmail.com.
Krissi
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Comment by Helen Randell
Rough Cooking
Helen
Comment by Krystle Chester
Nutrition Mad