Breakfast

What you eat in the morning sets up your blood sugar for the next 12 hours, therefore breakfast is a very important meal. kids and adults who eat breakfast have more energy, do better in school and at work, and eat healthier throughout the day. I always have a good breakfast in the morning, if time is short, I prepare what I can the night before and finish up while getting ready in the morning.

Mango and Banana Yoghurt with Passion Fruit

(Yield: 2 cups)

Ingredients:

1/2 mango, stone removed and flesh scooped out

1/2 ripe banana, peeled

juice of ½ lime

Preparation:

Place the mango flesh, banana and lime juice in a food processor or blender and mix until smooth. Transfer to a medium-sized mixing bowl, add the yoghurt and stir until combined.
Pour half of the mango and banana yoghurt into a medium-sized sealable glass jar (or more smaller jars) and top with the passion fruit. Use the back of a spoon to create a ripple effect between the two layers, then cover with the rest of the yoghurt.
Alternatively, add the passion fruit to the bottom or top of the jar. Store the yoghurt in the fridge, sealed, and it will keep for a few days.

Chia seed Pudding

(Yield: 2 cups)

Ingredients:

6 tbsp Chia seeds

500ml Vegetable milk of your choice or coconut water

Preparation:

1. Add the chia seeds to the milk and mix with a spoon for several minutes.

2. Leave it in the fridge overnight and it will be ready by the next morning (you can also add warm milk to the Chia seeds and it will be ready in 30 minutes).

3. Top up with honey, fresh or dried fruits of your choice, fruit smoothie or granola.

Raspberry chia jam

(Yield: 1 cup jam)

Ingredients:

2 cups raspberry (frozen or fresh)

2 tbsp chia seeds (black or white variety)

1 tbsp lemon juice

1 tbsp honey or fruit syrup

Preparation:

1. Add all the ingredients into a small sauce pan and bring it to boil over low heat.

2. You can mash the berries with a fork or keep it in bigger pieces.

3. Adjust the sweet to your taste.

4. Transfer to a small jar, add the chia seeds and mix well

5. Take mixture to the fridge

6. Serve it after 1 hour.

My crunchy granola

(Yield: about 1&1/2l jar)

Ingredients:

2 cups of whole grain flakes of your choice: mix and match, things like rye, barley, rice, quinoa and millet

2 cups jumbo whole oats

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/2 cup chopped nuts: mix and match: almonds, hazelnuts, walnuts, pecans

1/2 cup extra virgin coconut oil

1/2 cup syrup (rice, maple or honey)

1/2 cup dried fruit combination of your choice: raisins, apricots, cranberries, goji berries, coconut flakes and dates

Preparation:

1. Preheat the oven to 180°C.

2. In one bowl combine the oats and other flakes and in another, the seeds and nuts.

3. Mix the coconut oil and the syrup (or honey) together and add to both bowls, stir to coat and combine. Spread the content in 2 baking trays; one for the flakes and other for the nuts.

4. Place the flakes in the oven first, check every 4-5 min and move oats around on the tray as the edges will cook first.

5. Add the tray with the nuts after 10 min.

6. Let it roast until mixture becomes golden, move the nuts around to roast evenly (about 15-20 min total).

7. Remove from the oven and transfer to a glass jar when it cools down. Add the dry fruits and store in an airtight container.

Gluten free Pancakes

(Yield: 6 medium pancakes)

Ingredients:

325g brown rice flour

1 tbsp baking powder

1/2 tsp salt

1 large egg (beaten)

350ml rice milk or any vegetable milk of your choice

1 tbsp coconut oil (a bit more for frying)

100g fruits of your choice

100g Raspberry jam (recipe on this page).

Preparation:

1. Mix all ingredients in a blender until it becomes smooth.

2. Drink it warm with cinnamon and a bit of honey or mix it with your favorite fruits to make a smoothie or ice cream.

Nut milk (cashew, almond, coconut)

(Yield: 4 cups)

Ingredients:

• 1 cup of nuts (soaked overnight)

• 4 cups of filtered water

Preparation:

1. Combine nuts and water in a blender or food processor, blending well

2. Pour through a strainer, cheesecloth or nut milk bag into a pitcher or jar and refrigerate

3. Can keep in the fridge for 3-4 days.

Some tips:

• The less water you use, the thicker and richer the milk

• Add dates, raisins or honey in the blender for sweeter milk

• Add the scraped inside of a vanilla bean and sweetener for vanilla milk

• Add raw cacao powder and sweetener for chocolate milk