Breakfasts on the go
1.Swiss-style Muesli with Fruit;
With hazelnuts, golden raisins and dried pears with almonds, blueberries and raspberries.
35g toasted sunflower seeds 35g cup toasted sunflower seeds 120g toasted, skinned hazelnuts, roughly chopped 70g flaked almonds, toasted 90g golden raisins (or regular)75g fresh raspberries 90g dried pears, chopped 75g fresh blueberries 200g rolled oats 200g rolled oats 280g natural Greek yoghurt 280g natural Greek yoghurt 120ml cup milk120ml cup milk 360ml natural apple & pear juice 360ml natural apple juice 2 red apples, grated 2 green apples, grated Instructions -- Mix all ingredients except the apples together and store in a sealed container in the fridge overnight. In the morning add grated apple, and an extra splash of milk or juice to achieve the texture that appeals most to you. Packed with oaty soluble fibre and vitamin loaded fruit, this is healthy, filling and delicious! Serves 6-8
2.Smoothie;
1 banana
3 to 4 strawberries
1 tablespoon of honey (optional)
2 tablespoons of rolled oats
300 ml orange juice
Instructions -- In a blender, mix the ingredients. Keep in a smoothie shaker overnight.
3.No-Bake Granola Bars;
Dry (use scant measurements):
175g rolled oats
30g crisp puffed brown rice (Sainsbury’s)
30g pumpkin seeds
30g sunflower seeds
40g chia seeds OR 20g finely ground flaxseed (both optional)
25g unsweetened coconut (optional)
Wet (use generous measurements):
2 Tbsp brown rice syrup (more if necessary)
85g creamy peanut butter
1 tsp. vanilla extract (optional)
Instructions -- Add all the dry ingredients to a large bowl. Mix them together. In a separate (microwave safe) bowl, mix together the wet ingredients, then microwave them for about 20 to 30 seconds. This will make it easier to mix and add to the dry ingredients since it’s really sticky!
Pour wet ingredients into dry and mix! Keep mixing until the wet binding ingredients are as well distributed as possible. Put the mixture into a shallow pan and flatten it down. Place pan in fridge to let the bars chill/set.
After about 30 minutes in the fridge (or you can wait until the next day – whatever works), cut them into bars, then wrap them up in foil and store back in the fridge (or in the freezer!) for easy grabbing and go-ing
4.Breakfast Muffins;
Dry ingredients 100 g walnuts 85 g rolled oats, use gluten free if intolerant 90 g buckwheat flour + 2 tablespoons arrowroot (or potato starch) 1 1/2 tsp baking powder 1/2 teaspoon baking soda 1 tablespoon turmeric (use a little less if you are not used to the flavour) 1 teaspoon freshly ground cardamom 1/2 teaspoon sea salt A pinch black pepper
Wet ingredients 160 ml buttermilk or plant yogurt (Alpro) 80 ml cup olive oil or butter 2 ripe bananas, mashed 5 fresh dates, mashed 3 large eggs (or 3 tablespoon chia seeds mixed with 9 tablespoon water)
A large handful blueberries, frozen or fresh
Granola topping 35g rolled oats 2 tablespoon olive oil/coconut oil 1 tablespoon runny honey
Instructions -- Preheat the oven to 400°F / 200°C. Line a muffin tray with paper liners or grease the tray with oil or butter. Add walnuts and rolled oats to a food processor or blender (or mortle) and mix quickly into a coarse flour. Transfer to a large mixing bowl together with the rest of the dry ingredients. Add buttermilk, oil, bananas and dates to the food processor or blender and mix until smooth, then transfer to the mixing bowl with the dry ingredients. Crack the eggs in a separate bowl and beat them for about a minute before adding them as well. Use a spatula to carefully fold everything until combined. Divide the batter into the muffin tins, drop a bunch of blueberries on top of each muffin and gently push them down a bit. Mix together the granola crumble in a small bowl and add it on top of the muffins. Bake for about 18-20 minutes.
