Blackberry & apple breakfast smoothie

Brown rice congee

Fermented whole oat porridge

Sprouted buckwheat breakfast

Salad with miso dressing

Kale salad

Shiitake mushrooms with rosemary, wilted greens and rye toast

Quinoa breakfast

Spelt pancake with ginger, apples and yogurt.

Potato & spinach frittata

 

Blackberry & apple breakfast smoothie

serves1

2 tablespoons of oat groats (or flakes if you do not have groats)

1 tablespoon sunflower seeds

hemp milk

2 apples

1 handful of blackberries

 

Soak the oats and sunflower seeds, overnight, in enough hemp milk to cover.

The next morning juice the apples, then tip everything into a blender and whiz until smooth.

If you do not have a juicer, core the apple, cut into small pieces and add to the blender if the smoothie is too thick add a little more hemp milk.

 

Brown rice congee

serves 4

Eaten throughout China as a breakfast food, it is a thin porridge made from rice and water Slowly cook 8 oz brown rice in 3 pints water with a dessert spoon of grated ginger. If you have a slow oven like an Aga you could do this over night, the longer you cook it the better at least 2 hours.

serve in a bowl topped with all or some of the following:

 

dulse seaweed

finely diced red chili

chopped coriander or parsley

sprouted seeds

shredded green leaves – watercress would be good

freshly ground black pepper

hemp oil

 

Fermented whole oat porridge

By fermenting the grouts before cooking, the flavour plus digestibility and nutrient availability of the porridge is enhanced

Place oat grouts in a bowl, just cover with water and leave at room temperature for 2 days.
To speed the process add a tablespoon of sauerkraut juice, apple cider vinegar or kefir to the water.

Depending on your flavour preference, you can either cook the grouts in the soak liquid or strain and cook in fresh water. If you are in a continuous flow save a cup of the liquid to add to the next ferment.

Gently bring the oats to a simmer and cook very slowly until thick and creamy, add a pinch of salt and serve with whatever you fancy.

 

Sprouted buckwheat breakfast

Serves 1

handful of sprouted buckwheat

1 dessertspoon pumpkin seeds

1 dessertspoon sunflower seeds

110g hemp milk

1 teaspoon honey

1 tablespoon ground linseed

seasonal berries or fruit

 

Soak the buckwheat and seeds with the honey in the hemp milk overnight.

Serve topped with fruit & ground linseed

 

Salad with miso dressing

serves 2

small handful of dulse soaked and chopped

handful sprouted sunflower seeds

1 carrot grated

1 courgette grated

2 handfuls green leaves roughly chopped

 

miso dressing

1” piece of ginger peeled & grated

1” piece of horseradish

1 clove finely chopped garlic

2 tablespoons light miso

1 tablespoon sesame oil

1 tablespoon olive oil

 

To make the salad. toss all the ingredients together.

To make the miso dressing – blitz all the ingredients together, letting down to the right pouring consistency with a little extra water. Toss the salad with the dressing and divide between 2 bowls.

 

Kale salad

serves 1

1 large bunch of kale

1 teaspoon salt

2 teaspoons lemon juice

2 tablespoons olive oil

1 stick of celery

1 avocado

 

Wash and dry the kale/ chard as necessary. Fold the leaves in half and slice away the tough stalk (save for juicing or compost) Cut into very fine ribbons. Add the salt and massage gently until it wilts, add lemon and massage again. Blend the celery, avocado and olive oil together. Pour over the greens and gently mix.

 

Shitake mushrooms with rosemary, wilted greens and rye toast

serves 2

4 oz fresh shitake mushrooms

olive oil

1 teaspoon chopped rosemary

2 handfuls of greens, spinach, watercress, chard, oriental salad leaves

1 teaspoon of tamari

Salt and pepper

1 slice rye toast

olive oil

 

Cut the mushrooms into thick slices and cook in a little olive oil over a medium heat for 4 minutes, stir in the rosemary then add the greens and allow them to wilt, add the tamari, season and serve on a slice of rye toast with a little extra olive oil.

 

Quinoa breakfast

serves 4

8 oz rinsed quinoa

1 pint coconut milk

½ teaspoon vanilla

1 teaspoon cinnamon

2 oz soaked walnuts

2 oz soaked sunflower seeds

2 tablespoons dried berries- sour cherries work really well

2 tablespoons hemp nuggets

 

Method

Combine the quinoa, coconut milk, cinnamon & vanilla in a medium sauce pan. Bring to the boil , cover and reduce to a very low heat. After 10 minutes stir and check the liquid and if most is absorbed, remove from the heat, leaving the lid on the pan rest for 5 minutes to absorb any remaining milk.

Stir in walnuts, sunflower seeds and berries, divide between 4 dishes and top with the hemp nuggets

 

Spelt pancake with ginger, apples and yogurt.

Serves 1

275ml oat/dairy milk

2 eggs

110g spelt flour

1 large dessert apple

1” knob of ginger peeled and grated

2 tablespoons of natural live yogurt

Mix the flour, eggs and milk together to make a batter, pour into a jug and leave to stand for 1 hour.

Quarter, core and chop the apples stir in the ginger and yogurt

Make one pancake. The remaining mixture will last covered in the fridge for three days.

Pile the apple mixture onto the pancake fold in half and serve.

 

Potato & spinach frittata

serves 4

1 large cooked potato diced

350g spinach finely shredded

2 cloves garlic crushed

1 teaspoon chopped rosemary

salt and pepper

6 eggs

1 tablespoon olive oil

25g butter.

 

Wilt the spinach in the olive oil, stir in the crushed garlic, rosemary and season well. Beat the eggs in a bowl and stir in the spinach and potato. Melt the butter in a sauté pan and when foaming pour in the egg mixture. Cook over a low heat for a couple of minutes or until the sides begin to set. Transfer to the oven and cook for 10 – 12 minutes or until set and golden.