Recipes

This contains recipes

Breakfast Quinoa

Quiona with Raspberries

Breakfast Quiona with Raspberries

Breakfast Quinoa

Delicious alternative to porridge.

Serves 4

Ingredients

2 cups or 480ml of semi skimmed milk (or alternative soy, almond etc)

1 cup or 170g of dried quinoa rinsed

2 cups or 300g of fresh berries

2tsp coconut oil

1tsp ground cinnamon

4tsp honey (optional)

Instructions

  1. Place milk in a pan and bring to boil, add coconut oil and cinnamon place rinsed quinoa in pan and cover for 10mins or until all the liquid has been absorbed.
  2. Take of the heat and fluff up with a fork, place in a bowl and leave to cool
  3. Once cooled (This can be made ahead of time to have in the morning) add the fresh berries
  4. Transfer to 4 bowls and add honey (optional)
  5. If making ahead of time, complete steps 1 and 2 and portion it up, this can be kept in the fridge for 4 days, alt place in freezer.
  6. When making for breakfast place in bowl microwave for 1.5 mins. (You can also add frozen berries and put in microwave with the quiona, you may need to extend the time. serve with honey if desired.

Stuffed Peppers

Turkey and quiona stuffed peppers

Turkey and quiona stuffed peppers

Stuffed Peppers

Ingredients

4 Bell peppers (any colours)

2 Cups of cooked quiona (1 cup of quiona to 2 cups of water, bring to the boil and let simmer until all liquid has absorbed, usually 10mins)

1 onion finely chopped

8 sun-dried tomatoes finely chopped

1 Cup of spinach (steamed and chopped)

2 cups of minced turkey

2 tsps mixed herbs

Directions

1. Cook quiona according to package instructions

2. Heat some olive oil in a pan and cook onion until soft

3. Remove onions and set aside, add turkey to the pan and cook (ensure turkey is cooked throughout) add herbs to the cooking turkey

4. In a bowl combine sun-dried tomato, spinach, and add cooked quiona and turkey.

5. Cut bell lengthways and remove seeds.

6. Stuff each of the peppers with the mix

7. Place stuffed peppers on a oven tray and cook for 10-15mins at 200c

Have one half as a snack, one full pepper as a meal. these are delicious, any vegetables can be added to this, be adventurous with them to change flavour.

Sweet Potato Pancakes

Sweet Potato Pancakes

Sweet Potato Pancakes

Recipe

 

Potato Mix

1 Cup or 250 Grams Mashed Sweet Potato
1 tbsp. melted unsalted butter
1 egg
¾ Cup or 180ml Milk

Flour Mix

¾ cup or 96 Grams whole-wheat flour
1tsp baking powder
½ tsp. baking soda
¾ tsp. sea salt
¾ tsp. dried rosemary
¼ tsp. black pepper

Instructions

1. Combine items from potato mix
2. Combine items from flour mix
3. Mix together potato and flour mixes until smooth
4. Spoon into a skillet on med heat
5. Cook on both sides until golden brown

Makes 6 Pancakes

Blueberry Protein Pancakes

20120406-080130.jpg

Recipe

Ingredients

110g oats
300ml skimmed milk
2 scoops of vanilla whey protein powder (optional)
128g wholewheat flour
1 large egg
200g blueberries

Method

Soak oats in mild for 5 mins

Mix in egg

Mix in flour and protein

Fold in blueberries

Cook in skillet for 5 mins each side until golden brown. Can be frozen and toasted in the morning for a quick and healthy breakfast.

Cinnamon Protein Loaf

20120405-143052.jpg

Recipe

Dry Ingredients
1.5 cups Wholewheat flour
2 scoops of vanilla whey protein powder
1 tbsp baking powder
1/2 tsp salt
1/2 cup stevia or xylitol sugar

Wet Ingredients
2 egg whites
1 cup skimmed milk
1/3 cup applesauce

Cinnamon sugar
1/3 cup xylitol
2-3 tsp cinnamon

Directions
Preheat oven to 200 degrees
Prepare a loaf pan with either grease proof paper or loaf pan liner

Combine the 1/3 cup xylitol and cinnamon and set aside

Combine the dry ingredients

In another bowl combine the wet ingredients and add to the dry.

Pour a 1/3 of mixture into the loaf pan to cover the bottom, add a layer of the cinnamon sugar, add another 1/3 of the mix and add another layer of the sugar mix then add the remaining sugar mix ensuring it is covered.

Take a knife and draw through the mixture to add a marble effect. Bake in the oven for 25-30 mins until it is cooked through. Let the loaf cool, bread will have a doughy consistency.

Slice up and serve with berries for a yummy breakfast.