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donderdag 26 april 2018

Recipe: Breakfast Bowls

There are lots of versions out there with fancy ingredients such as bright pink acai or blue spirulina, but here are three simple recipes to help you pretty up your breakfast.

Each one includes a ‘thickener’ like frozen banana, chia seeds or oats, plus a milk or milk substitute and then tasty, fruity additions, designed to help you fit in your five a day with some additional nutrients too. They are an easy way to make a non-dairy, vegan or gluten-free breakfast packed with all the superfoods.

With each of these options, you can make 1 large serving or two smaller ones. I save half and blend with extra milk to make a smoothie for later.

Peanut Butter Chocolate Banana

2 Frozen Bananas (peeled and sliced)
80ml Almond Milk – or any other milk
2 Tblsp Nut Butter
1-2 Tbsp Cacao or Cocoa Powder

Tips
• Add a Tbsp of chia seeds or oats if you are not eating this straight away as the frozen banana will soften up.
• Cacao is made from cold-pressed cocoa beans and retains extra enzymes and nutrients

Method
1 Peel, slice and freeze the bananas overnight.
2 Blend all the ingredients together until smooth.
3 Add more milk if you need to thin it, or honey to sweeten.

Topping Suggestions
Sliced Banana
Toasted Nuts or seeds
Chocolate Covered Seeds
Cocoa Nibs or Shards
Chocolate Granola
A drizzle of nut butter

Red Berries and Overnight Oats

80g Rolled Oats
250g Plain Yoghurt
150ml Almond Milk or semi-skimmed milk
A punnet of your favourite red berries: raspberries, strawberries etc

Tips
• For a speedy version use fruit yoghurt instead of plain and just stir in a few fresh berries, leave out the pureed fruit
• Sieve the fruit if you don’t like pips
• Fruit compote from a jar is another quick alternative

Method
1 Mix the oats, milk and yoghurt and leave in the fridge overnight
2 In the morning blend fresh or frozen berries and sweeten with honey
3 Stir into the oats

Topping Suggestions
Sliced Strawberries
Raspberries
Rolled Oats,
Seed Mix
Pomegranate Seeds

Blueberry Coconut

1 Can of Coconut Milk
30g Chia Seeds
2 Tbsp Desiccated Coconut
Honey to sweeten
A punnet of Blueberries, fresh or frozen

Tips
• Sieve the blueberries for a smoother blend
• You can make this the night before, but the coconut milk and chia set in the fridge so just whisk through a little milk or water to soften
• Chia are little seeds packed with nutrients, they can be used as a crunchy topping but when mixed with liquid they swell and thicken it, a little like tapioca

Method
1 Mix the coconut milk, chia seeds and coconut and leave to thicken for 1/2 an hour or more in the fridge
2 Blend and sieve the blueberries
3 If the berries are tart, sweeten with honey then stir into the chia mix

Topping Suggestions
Fresh Blueberries
Dried Blueberries
Fresh Blackberries
Coconut
Chia Seeds

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