Healthy breakfast recipes
Recipes from the Centenary Institute’s Good Gut anti-inflammatory diet book. Recipes from Fast Ed Halmagyi.
HERB OMELETTES WITH FRIED TOMATOES
Preparation time: 10 minutes • Cooking time: 20 minutes
Serves: 4 • Difficulty: ★★★☆☆
1/4 cup (60 ml) extra virgin olive oil
6 small tomatoes, hulled and halved
4 garlic cloves, minced
2 French shallots, very finely sliced
2 long red chillies, seeded and very finely diced
sea salt flakes and freshly ground white pepper
12 eggs
2 tablespoons finely chopped herbs (chives, parsley, tarragon, chervil)
100 g unsalted butter
1 Pour 1 tablespoon of the olive oil into a large non-stick frying pan set over a moderate heat. Add the tomatoes face down and cook for 5 minutes. Flip the tomatoes over and scatter with the garlic, shallots and chillies. Season generously with salt and pepper, cook for 2 minutes,
then flip again and set aside.
2 Whisk the eggs until smooth, then strain through a fine sieve. Season with salt and pepper, then mix in half the herbs.
3 Put one-quarter of the butter in a 20 cm non-stick frying pan set over a moderate heat. Once sizzling, add one-quarter of the egg mixture.
Cook, scraping the bottom constantly with a heatproof spatula, until the mixture is just beginning to set.
4 Flip the sides over, then invert onto a plate. Sprinkle with more herbs and serve with some fried tomatoes.
5 Repeat to make another three omelettes.
COCONUT & TAHINI BREAKFAST
PORRIDGE WITH SPICED BANANA
Preparation time: 10 minutes • Cooking time: 35 minutes
Serves: 4 • Difficulty: ★★☆☆☆
1/2 cup (100 g) quinoa
1 cup (100 g) rolled oats
21/2 cups (625 ml) coconut water
2 x 400 ml cans coconut milk
1/2 cup (125 ml) monkfruit syrup
finely grated zest of 2 limes
cooking oil spray
4 bananas, sliced 1 cm thick
1/2 cup (125 ml) honey
1/2 teaspoon ground cardamom
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1 cup (65 g) shredded coconut, toasted
1/2 cup (135 g) tahini
1 Put the quinoa in a sieve and wash under cold water until the water runs clear. Mix with the oats, coconut water, coconut milk, monkfruit syrup and lime zest in a medium saucepan and set over a moderate heat.
Simmer for 20 minutes, until slightly thickened.
2 Spray a large non-stick frying pan with cooking oil, then fry the banana slices for 1 minute, until lightly blackened. Add the honey and spices, then cook until the syrup thickens.
3 Spoon the porridge into bowls, then top with the bananas, coconut and tahini.
OVERNIGHT OATS WITH PAPAYA & KIWI FRUIT
Preparation time: 5 minutes + overnight soaking
Cooking time: nil • Serves: 4
Difficulty: ★☆☆☆☆
1/2 cup (50 g) rolled oats
1/4 cup (40 g) currants
1 tablespoon chia seeds
1 teaspoon ground cinnamon
1 cup (250 ml) almond milk
1/2 cup (125 ml) apple juice
1/4 cup (60 ml) honey
1 teaspoon vanilla extract
11/2 cups (270 g) papaya, peeled and diced
2 kiwifruit, peeled and finely diced
12 mint leaves, torn
honey and toasted almonds, to serve
1 Combine the oats, currants, chia seeds, cinnamon, almond milk, apple juice, honey and vanilla in a bowl and mix well. Refrigerate overnight.
2 Gently mix together the papaya, kiwifruit and mint. Spoon the oats into glasses, top with the papaya salad, then serve with honey and toasted
almonds.
BROWN RICE & BUCKWHEAT PORRIDGE WITH ROASTED
STRAWBERRIES & MIXED SEED SPRINKLE
Preparation time: 15 minutes • Cooking time: 30 minutes
Serves: 4 • Difficulty: ★★☆☆☆
1/1⁄2 cups brown rice
1/2 cup (85 g) raw buckwheat groats
100 g unsalted butter
3 cups (750 ml) almond milk
1/2 cup (125 ml) honey
finely grated zest and juice of 3 oranges
1 teaspoon vanilla extract
1/4 teaspoon ground nutmeg
2 punnets strawberries, halved
2 tablespoons stevia powder*
1 tablespoon almond oil
maple syrup and coconut cream, to serve
1 tablespoon each pepitas, sunflower seeds and poppy seeds
1 Combine the rice and buckwheat in a saucepan with 3 cups (750 ml) water and set over a moderate heat. Cook until the liquid has almost been absorbed. Add the butter, milk, honey, orange zest and juice, vanilla and nutmeg and simmer for 15 minutes, until the rice is soft and
creamy.
2 Meanwhile, preheat the oven to 140°C. Toss the strawberries, stevia and almond oil in a bowl, then arrange on a lined oven tray. Bake for 20 minutes, until the strawberries are lightly softened and very sweet.
3 Serve the porridge topped with the strawberries, maple syrup, coconut cream and seeds.
- Stevia powder is the dried leaves of a plant native to Brazil and Paraguay, producing a sensation 300 times sweeter than sugar.
