A healthy breakfast is a great way to start the day; it gives your body the nutrients it needs to get your metabolism working throughout the day. Skipping breakfast can set you up for overeating later in the day and put you at a greater risk of being overweight. You should aim for a breakfast that combines good low GI carbohydrates, fiber and some protein.
Today’s workshop the students learnt about about essential nutrients at breakfast, how to lower the GI of their meals and about gluten free products for individuals with Coeliac Disease. The healthy food we prepared were Buckwheat Pancakes and Coconut Cashew and Banana Smoothie, and both recipes tasted great! At the end of the class we were able to sit together and enjoyed the healthy food we prepared! MMmmmmmmm! Please see the recipes below!
What it’s good for:
Buckwheat is actually a seed, not a grain. It has an earthy flavour and is gluten free, high in protein and essential minerals. Almonds help alkalinize the body and contain the antioxidant vitamin E to help support your immune system. Bananas are a terrific energy food and a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Pumpkin and sunflower seeds are chock full of healthy monounsaturated fats, fibre and minerals that can boost sex drive and help lower cholesterol.
145 g milk ( rice, almond, dairy, seed) weigh the milk into a bowl.
50 g buckwheat flour
50 g ground almond meal ( see notes )
20 g ground flax seed (linseed)
10 g sunflower seed
10 g pumpkin seed
half teaspoon bicarb soda (baking soda)
1 teaspoon apple cider vinegar
- Combine the rice milk, buckwheat flour, almond meal, flax seed, baking soda and vinegar to form a smooth batter. The apple cider vinegar will activate the baking soda and help the pancake rise. You should have a lovely creamy thick batter.
- Heat a non stick pan with a little organic cold pressed coconut oil or macadamia nut oil and drop in about 2 tablespoons of batter for each pancake.
- Sprinkle over some of the pumpkin and sunflower seed mix and cook for about 2 minutes on a low heat.
- Turn the pancake over gently the cook for a further 2 minutes until the pancake is golden brown and cooked through.
The pancake itself is vegan and gluten free and provides a delicious base for seasonal fresh fruit toppings, ricotta and organic maple syrup or honey.
Coconut Cashew Smoothie
This smoothie provides plenty of healthy fats and protein and the added Maca powder will provide you in the energy needed to get through the day. This recipe combines a fantastic boost of nutrients for the morning!
Maca is a potent super food root from the Andes Mountains of Peru that has been used by indigenous Andean societies as a source of nourishment and healing for thousands of years. Maca Powder is a concentrated form made by extracting the starch – which makes the nutrition easier to digest and absorb.
Cacao powder is one of the richest sources antioxidants found in nature. It also provides important minerals including magnesium and iron. Separated from the oily cacao butter, cacao powder is also a concentrated form of healthy dietary fiber.
Coconut provides an abundance of 5 electrolytes that are known to support rapid hydration: sodium, magnesium, calcium, potassium and phosphorus. Each 35-calorie serving contains more potassium than a banana, and it provides many other essential minerals and vitamins such as iron and manganese.
Mix ingredients together in a blender. Serve.