All posts tagged Breakfast

Pancakes!

Healthy Pancake Recipe

Ingredients

  • 2 x bananas
  • 2 x eggs
  • 2 x Tbsp Quinoa Flour
  • 2 x Tbsp Almond Flour
  • 1 x tbsp Baking powder
  • Coconut oil to fry
  • Raspberries
  • Coconut Yoghurt
  • Almonds, pumpkin seeds, goji berries

Method

  1. Blend together the banana and eggs until smooth.
  2. Pour into a bowl and fold in the flour and baking powder.
  3. Heat fry pan on a medium heat and melt the coconut oil.
  4. Spoon in two tablespoon of mixture at a time for a small pancake and fry until golden brown.
  5. Stack together layering with coconut yoghurt and berries and sprinkle with nuts and seeds.

Enjoy!

Larissa

Director / NZ Registered Nutritionist

 

Sugar Free Granola

1002984_569669689738877_1460416479_n

You’re not alone if you find the breakfast cereal alise confusing. There are hundreds of different options on the market, from pre packaged porridge, toasted muesli, cereals, cereals with added fruit and then there is kids cereal! So what do you need to look for and how to you avoid craving into your kids begging for the cereal with their favourite cartoon caracter on the front….
The most important points to look for are:
– Wholegrains
– High in fibre (>8g/100g)
– Low in sugar (<15g/100g or <20g/100g for cereals containing dried fruit)

Having breakfast cereal in the morning also gives you a great base to add some other great nutrients such as yoghurt or trim milk for calcium and protein or fruit for some great vitamins and minerals.
And remember that research has shown that for both adults and children, those that had a good breakfast had betters outcomes for memory and concentration which in hand leads to a better performance at work or school. Also people that regulary eat breakfast have been shown to have a more nutritious diet in general as they eat less fat, more fibre and having greater intakes of vitamins and minerals along with being lower in weight as they are less likely to overeat later in the day.
My favourite picks for breakfast are:
– 1/3 cup of oats made into porridge with trim milk, 1 Tablespoon of LSA and a sprinkle of blueberries
– Overnight oats, 1/4 cup of oats, 2 Tablespoons of buckwheat, 2 Teaspoons of chia seeds, 1 teaspoon each of sunflower and pumpkin seeds, just covered with trim milk and left to soak over night. Serve in the morning with a sprinkle of blueberries.
– 2 x poached eggs on a bed of spinach and kale, with 1/2 tomato and 1/2 tomato (serve with 2 x wholegrain toast if needed)
– 1/2 cup of my homemade sugar-free granola with natural unsweetened yoghurt ( to make gently bake oats, quinoa, buckwheat, brazil nuts, cashew nuts, almonds, pecans, sunflower seeds, chia seeds, pumpkin seeds with grated ginger, and a touch of cinnamon)
ALL SERVED WITH A GREEN SMOOTHIE ON THE SIDE…..Delish!

Larissa

Director / Nutritionist 

Homemade Baked Beans

IMG_8724

Baked beans. Not only are they one of the original comfort foods, they are also a kiwi classic.
Every kiwi kid has been brought up on Wattie’s Baked Beans and they remain a favourite for many kiwi adults. Not only do they make a hearty breakfast, they also make a tasty snack, are great addititions to any chilli mix and can even be a made into a quick and easy dinner!

Baked Beans are made from navy beans otherwise known as haricot beans. They are part of the legume family and have zero fat, are high in fibre and are one of the highest sources of plant protein and they are CHEAP! Baked beans in a can also contain alot of sugar and salt….So like always I thought I would try make my own homemade version by seeing what I could take out, what I could subsitute and what I could add to make it more nutritious.

1 x can of 5 bean mix (rinsed in cold water)
1 x can of chopped tomatoes
2 tsp tomato paste
1/4 onion
1 celery stalk
1 clove of garlic
2 tsp of chipotle sauce
1 x small handful of corriander, chopped
cracked pepper to taste
Finely dice the onion, celery and garlic and sautee on a light heat in a saucepan.
Rinse the beans in a colendar with cold water and add to the saucepan with the chopped tomatoes and paste.
Simmer gently for 5 minutes and add the chipotle, corriander and pepper and then simmer for another 5. Add a dash of water or apple cider vinegar if needed.

Larissa
Director / Nutritionist