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Breakfast with a twist

Today’s take on healthy, balanced and nutritious breakfast. I got up early – busy day ahead with 10k run – did my usual stretching and foam roller exercises. By the time I finished, I was very hungry.

My breakfast Menu on Saturday morning:

Scrambled eggs with few cherry tomatoes, pepper, spinach and some chia seeds (fried in a little bit virgin olive oil).
And of course I cannot start a day without having grapefruit (I also added one kiwi). So here you go, you have healthy start to the day. And you get all three macronutrients – protein, healthy fat, fresh carbohydrates. I had fruit tea with my breakfast and save my cuppa of strong tea for later (strong teas/coffee destroy iron).

Did you know that Chia Seeds are a good source for “healthy” fat and fibre, which are essential in human diet and body? Those tiny seeds can help in weight loss programme as those “healthy” fats keep us full for longer. Chia Seeds = Super food!
You can get Chia Seeds in the whole food section of the supermarket or in Health Shops (or online).

Irina

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Home-made Seed Granola

I’ve been experimenting with home-made granolas lately. So I know what is in it – I am in control of the ingredients, flavours and taste. Last week I tried this one out and it worked well. This morning I got up early so I used the time to make some more of this delicious Granola. It is very easy to make – takes no time at all. But this time I left the jumbo oats out.

Ingredients:

Pumpkin, sunflower & sesame seeds, flax seeds, linseed, golden linseed, coconut flakes – 400g total all mixed together.
Honey – 100g warmed (I put the jar of honey in the hot water bath)
Sea salt – one pinch

Direction:

Mix all well together, lay on the tray lined with grease proof paper. In the preheated oven (fan oven 160 degrees) for 5 minutes. Give good mix, back in the oven for further 5 min, then give another mix and back in the oven for another 5-6 min. The mixture should be golden brown. Leave it complete to cool before putting in the air-sealed container. What I didn’t realise was the Granola got hard when cooled. So I thought that’s how I can make seed bars next time by cutting the mixture while still warm.

Did you know that flaxseed is mankind’s oldest crop, packed with fibre (helps with bowel movement), contains healthy Omega 3 essential fatty, can lift depression, help concentration, increase energy level and smooth hormonal changes!? Absolutely deserves the name of Superfood!

Irina

 

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Healthy Home Made Granola Mix

This recipe is a very simple and delicious. Great to sprinkle over muesli, yogurt or fruit salads. I used it over a rhubarb “soup” as a crumble. Gives crunchy texture and is highly nutritious (yes, it is all about being nutritious). Rather then buying ready-made, which is packed with who know what, make your own at home, then you know exaclty what is in it. YOU are in control of what goes in and what stays out! 🙂

Ingredients:

2 cups of jumbo whole grain oats
1/2 cup mixture of Pumpkin, Sunflower and Sesame Seeds, Linseed and Golden Linseed
(think Omega 3,6 and 9)
2 tbsp of runny honey (you can add more if you like depending on the quantity and if you use other ingredients)

You can also use dried fruit/berries if you like. But I try to keep those to a minimum as they are processed and packed with sugar. Just watch out for those hidden calories and read the label carefully.

Preheat the oven to 160C/180C (depending on your oven). Place all ingredients in a bowl, mix well together. Put on a tray laid out with greaseproof paper. Pop it in the preheated oven for 5 minutes then mixed up the mixture. Back in the oven for further 5 minutes. Give another mix and back in the oven for 4-5 minutes, until golden brown. You can leave it for longer if you prefer a bit darker colour. Take out of oven and leave the granola to cool before puting in good sealed container to store.

Happy snacking!

Irina.

 
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Posted by on 10 October, 2012 in Recipes & Nutrition, Super Foods

 

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