HOMEMADE MUESLI

I love the fact that I can throw together whatever I have in the pantry onto a baking tray and call it 'Homemade Muesli'! This recipe is actually the result of several attempts at making my own granola and muesli and is very easily adaptable to whatever ingredients you have on hand. I initially started making granola, but I found that I was using too much coconut oil and sugary syrup (that is, rice malt syrup, maple syrup or honey) to make the ingredients stick together. Instead this recipe formed more of a muesli style so that I could omit the extra sugar and oil. The result: a simple, wholesome, low in sugar breakfast. The recipe below makes around 6 cups and I eat about 3/4 of a cup each morning for my breakfast with unsweetened almond milk.

The ingredients low down: I've given alternative options wherever possible. Quinoa flakes are rather expensive, however if you are coeliac or gluten intolerant you may not be able to stomach oats. I love adding corn flakes as it adds more 'beef' to the muesli, but you can add whatever unsweetened cereal you wish, such as rice bran, rice bubbles, more oats. I always add a combination of sunflower and pumpkin seeds. Shredded coconut does work better, but if all you have on hand is fine desiccated coconut that works too. Never add the goji berries, chia seeds or dried fruit before baking as a lot of their nutrients are lost in the baking process; instead add them at the end.

INGREDIENTS

• oil spray 
• 1 1/2 cups mixed nuts, roughly chopped (I use a combination of almonds, walnuts, peanuts and cashews)
• 1 cup quinoa flakes or oats 
• 3 cups unsweetened corn flakes or unsweetened cereal of your choice
• 1/2 cup sunflower seeds and/or pumpkin seeds (pepitas)
• 1 cup shredded or desiccated coconut 
• 1/2 cup goji berries
• 1/4 cup chia seeds
• 1/2 dried fruit, ie sultanas & cranberries or fresh fruit to serve 
• milk of your choice to serve - reduced fat cow's milk is best, but if you are dairy intolerant or allergic try unsweetened almond, oat, lactose-free or rice milk. 

METHOD

1. Preheat a fan-force oven to 200 degrees celsius. Line a large baking tray with baking paper and lightly spray with oil. 

2. Combine the nuts, flakes or oats, unsweetened cereal, seeds and coconut in a large bowl and stir well to mix. Evenly spread the muesli out in a single layer on the prepared tray. Bake for 15 minutes or until the nuts are golden and coconut are golden. 

3. Remove from the oven and let the muesli cook slightly before adding the goji berries, chia seeds and dried fruit, if using. If using fresh fruit do not add until you add the milk. Store in an airtight container for several months. 

Makes 6 cups / around 6 - 10 servings 

Total Prep & Cooking time / 20 minutes 

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BUCKWHEAT PORRIDGE

I love oat porridge, however my body does not always like it early in the morning. As a result of this I've had to investigate alternative ways to make porridge, because going a winter without porridge is NOT an option. Hence I've been fooling around in my kitchen and have make a couple very tasty gluten-free porridge recipes. Below is my buckwheat porridge recipe; super simple and actually does not contain wheat, despite its name. Buckwheat surprisingly is a fruit seed that is related to rhubarb and sorrel (a type of spinach) and is therefore an excellent substitute for gluten-intolerant people. It has a rich, nutty flavour and can be used for a variety of recipes for example; buckwheat groats as I use in the recipe below can be used to make porridge, they can be a wholesome addition to soup, buckwheat flour is often used to make pancakes & crepes and soba noodles are made from buckwheat flour and wheat flour.

As there are numerous new 'superfoods' appearing in our faces everyday, I wanted to do my research on what makes buckwheat so special. Here are some of the nutritional benefits that I discovered about this little seed:

- It is very high in protein (second highest only to oats),

- It is rich in polyunsaturated essential fatty acids,

- Contains a high amount of soluble fibre,

- It is a great source of vitamin B1, C & E,

- Comprises of higher levels of manganese, copper & zinc than other cereal grains,

- It is loaded with carbohydrates (the good kind!),

- It contains rutin, a bioflavanoid with several antioxidant properties, including the controlling of blood pressure. 

and it is gluten-free (as mentioned above)

INGREDIENTS

• 1/2 cup raw buckwheat groats / kernels, available at good supermarkets and health food stores.
• 1 1/2 cups water 
• 1/4 reduced-fat cows milk (or substitute for unsweetened almond milk, lactose-free milk, etc), plus extra, to serve
• a small handful of chopped fresh fruit (I used peaches and strawberries)
• 1 teaspoon of natural sweetener, such as organic honey or maple syrup, coconut sugar, stevia, etc. 
• Optional- toppings, such as coconut flakes, chia seeds, goji berries. 

COOKING 

1. Bring the buckwheat groats and the water to the boil in a medium saucepan, covered. Once boiled, remove the lid and lower to a simmer, stirring frequently, for 8-10 minutes or until the water has been absorbed. 

2. Add the 1/4 cup milk to the pan and stir for 1-2 minutes or until all combined. Remove from the stove and add another 1/4 cup of milk, if desired. Add your fresh fruit, natural sweetener and topping/s, if using, and stir well to combine. 

Divide into 2 bowls and serve warm. 

Serves / 2 

Total Prep & Cooking time / under 20 minutes 

x Premium Pilates Studio 

Information from http://www.glnc.org.au/grains/types-of-grains/buckwheat/

GLUTEN-FREE CHOC-CHIP BANANA PANCAKES

Most Sunday mornings I make breakfast for myself and my husband, as we don't get a chance to eat breakfast together during the week (unless you count downing some cereal super quickly at 5am in separate rooms!) I try to be creative and make different types of pancakes most Sundays. A few Sundays ago I tried to make pancakes with no flour and just almond meal...they ended up being muffins as the pancakes wouldn't flip without breaking! I often do not get it right when I trying a recipe of my own and usually end up with a massive mess! However last Sunday I hit the nail on the head with these babies. You do not have to make them gluten-free or dairy-free if you do not want to; you can use regular flour and/or cows' milk. I just love how much flavour these pancakes have and how thick and tasty they are. Plus, eating chocolate for breakfast seems very naughty!

INGREDIENTS

• 1 cup gluten-free self raising flour
• 1 ripe medium banana, mashed
• 1 heaped teaspoon ground cinnamon
• 2 eggs, preferably free-range
• a pinch of sea salt
• 1/2 cup almond meal
• 1/2 cup unsweetened almond milk (or whatever milk you choose)
• 1 teaspoon gluten-free baking powder
• 1/4 cup dark chocolate chips
• 2 teaspoons extra virgin olive oil 

COOKING

1. Combine all the ingredients, except the oil, in a large mixing bowl and stir well. If the mixture is too dry for your liking, add a splash more milk at a time. As these are meant to be quite thick pancakes the mixture should not be runny. 

2. Add 1/2 teaspoon of oil to a medium frying pan over medium-low heat. Pour in 1/4 cup of batter and flip when little bubbles appear on the surface, around 3 minutes for the first pancake. Flip over and cook for 2 minutes on the other side, or until the pancake is golden-brown on both sides. Continue to cook each additional pancake for around 2 minutes each side. 

NOTE: as the pan can get hot very quickly, you may need to lower your heat down to a very low setting after cooking the first pancake so that the remaining do not burn. The mixture should make 6 quite large pancakes. You do not need maple syrup on top of these thick pancakes, however you can add sliced banana or some more dark choc chips! 

Makes / 6 large pancakes 

Serves / 3 - 4 

From Prep to Plate Cooking time / under 30 minutes 

x Premium Pilates Studio 

PUMPKIN, BROCCOLI & TOFU FRITTATA

This frittata was inspired from a quiche recipe I found in a Weight Watchers book a few weeks ago. I am a big fan of tofu and am making a big effort to add it to more dishes for added protein. Even my meat-loving husband loved this frittata! Which sadly meant less for me. A delicious, simple and filling vegetarian meal. 

Ingredients

• extra virgin olive oil 
• 450g pumpkin, peeled, seeded and cut into small even pieces
• 1 medium head of broccoli, cut into small florets and stalk chopped
• 1/2 cup fresh shallots, finely chopped
• 1/2 cup fresh basil, finely chopped
• 1/2 cup fresh parsley, finely chopped
• 6 eggs, preferably free range, whisked 
• 300g firm tofu, roughly chopped
• 1/2 cup reduced-fat cows milk (or if dairy intolerant or allergic, substitute for lactose-free, soy or unsweetened almond milk). 
• 1/4 cup grated light / reduced-fat cheese
• ground black pepper 

Cooking 

1. Preheat a fan-forced oven to 180 degrees celsius or 200 degrees for a non fan-forced oven. Lightly grease a circular cake mould with olive oil. 

2. Bring a medium saucepan filled halfway with water to the boil, covered. Use this time to cut the pumpkin and broccoli. Once the water has boiled add the pumpkin and cook for seven minutes, then add the broccoli and cook for 1-2 minutes or until bright green. Remove from heat and drain the pumpkin and broccoli in a colander under cold water. 

3. Meanwhile, cut up all the herbs. Combine the whisked eggs, tofu, milk, herbs, cheese and a generous pinch of pepper in a large bowl. Add the cooked vegetables and stir well to combine all ingredients. 

4. Pour the egg mixture into the prepared mould and bake in the oven for around 30 minutes or until the egg is almost set and the top of the frittata is lightly golden. Remove from heat and leave to cool before cutting into slices. Serve with extra herbs on top, if desired.

Serves / 4 

Total Preparation & Cooking time / 50 minutes 

MAPLE PANCAKES

Pancakes: not always bad for you! They can be, if you serve them alongside ice cream, chocolate, pure cream and knobs of butter. However, just a couple homemade pancakes with a side of fruit can be healthy and delicious at the same time. I like adding the maple syrup to the batter as it gives it more flavour. Also, when you put the syrup in the batter you do not need to add maple syrup to the cooked pancakes, which can result in a lot of extra calories when the maple syrup is poured on at liberty! Cooking pancakes are a great way to cook for both your kids and yourself on a weekend morning. I have very fond memories of my Dad making pancakes and pikelets for us every Sunday morning when I was growing up. I'm sure my mum would have loved when Sunday rolls around, as it was only of the only times he cooked! 

INGREDIENTS

• 1 cup self-raising flour / gluten-free self raising flour for the intolerant or allergic 
• 1 egg, lightly beaten 
• 1 teaspoon vanilla essence 
• 1 cup milk (regular, skim, lactose-free, unsweetened almond or oat milk)
• 3 tablespoons maple syrup
• 200g fresh strawberries, halved 
• Rice bran oil / olive oil 

COOKING 

1. Pour the flour, egg vanilla essence, milk and maple syrup in a large bowl and whisk well to combine until the batter contains no lumps. 

2. Heat a medium to large frying pan over medium-low heat and add 1 teaspoon of oil. Pour 1/4 cup of the pancake batter into the pan per pancake and cook until bubbles appear on the surface. Carefully flip the pancake and cook on the other side until the pancake is browned to your liking. Remove from the pan and cover, keeping warm whilst you repeat this process until no batter remains. The batter should make around 8 large pancakes. 

3. Serve with strawberries 

Serves / 4  = 2 pancakes each 

Preparation & Cooking Time /  30 minutes maximum 

HEALTHY FRENCH TOAST

Who says that all French toast has to be fatty and sugary with copious amounts of ice-cream, maple syrup and chocolate? Yes that first sentence may sound like a dream to you, but it is no friend to your waistline or your organs! French toast can be healthy, as my mother taught me growing up. She used to make French toast for me on occasion, whenever I requested it in the morning (such a spoilt little girl I know!). I believe she had learnt how to make this delicious breakfast food from my Babushka (Nanna), who used to own a little restaurant in Melbourne’s Chapel Street. Babushka’s and dedushka’s (grandfather) restaurant served beautiful Russian food and filling breakfasts; such as french toast and eggs. I have adjusted the recipe somewhat to omit the extra sugar that they used (sorry for all you sweet people out there!) Trust me when I say that this french toast still tastes incredible sans sugar, due to the vanilla essence, the lemon, the fresh strawberries and the spicy hit of cinnamon. 

INGREDIENTS

• 150g strawberries, cut into halves or quarters 
• 1 teaspoon vanilla extract /essence (organic and natural if available)
• 1 tablespoon lemon juice
• 2 free range eggs, beaten well 
• 1/4 cup unsweetened almond milk 
• 1 teaspoon ground cinnamon
• 4 pieces of multigrain, wholemeal or gluten-free bread 
• 1 teaspoon rice bran oil

COOKING 

1. Place the cut strawberries, vanilla essence and lemon juice in a small bowl. Toss well to combine and leave the flavours to soak whilst you prepare and cook the toast. 

2. Place the beaten eggs, milk and cinnamon into a medium bowl and whisk well to combine. Soak each slice of bread in the egg mixture. Heat a large fry pan over medium heat and add the oil, swirling to coat the pan. When oil has heated add the 4 slices of bread and cook for 3-4 minutes on each side or until egg is cooked and the bread is golden in colour. Remove from heat and top with the marinated strawberries. Serve warm. 

Serves / 2 

Total Preparation time / 10 minutes maximum

Total Cooking time / 10 minutes maximum

x Emily 

HOMEMADE FRUIT & NUT MUESLI

I usually eat my breakfast by 5:15am most mornings and I need something very filling to sustain me for my early working hours. I love making different types of cereal and muesli and this fruit & nut muesli is one that myself and my partner have been enjoying for the past several weeks. You can add different nuts and dried fruit to the muesli, whatever you have on hand will work. For the nut combination I try to use only a few macadamias and more almonds, cashews and walnuts due to the high fat content in macadamias. The flaxseed meal is a great addition to any muesli / cereal, due to the omega-3 fatty acids, dietary fibre and lignans it contains. Serving size ; I usually eat around 1/2 - 3/4 a cup of this muesli with oat milk every morning, however my partner eats around 1 - 1/2 cups. 

INGREDIENTS

• 7 cups cornflakes (organic if possible)
• 7 cups rolled oats (organic if possible)
• 2 cups mixture of chopped nuts (a mixture of cashews, almonds, walnuts, macadamias, etc)
• 1 cup loosely packed dried cranberries 
• 1 cup loosely packed sultanas 
• 1 cup chia seeds
• 1/2 cup flaxseed meal

COOKING 

1. Place the cornflakes and oats in a large saucepan over high heat. Cook, stirring regularly, for 8-10 minutes or until the majority of the oats are lightly golden. Remove from heat and leave to cool. 

2. When slightly cooled, add the nuts, dried fruit, chia seeds and flaxseed meal to the large pan and stir well to combine. Place in a large jar or cereal container and serve yourself between 1/2 cup to 1 1/2 cups every morning for breakfast. 

Makes / 19 cups

Total Preparation time / 5 minutes 

Total Cooking time / 15 minutes 

x Emily 

PITAYA (DRAGONFRUIT) BOWL

Pitaya or more commonly called dragonfruit has rapidly become all the rage around health food restaurants and stores. Its now all about the pitaya bowl, as it swiftly takes the limelight away from the acai bowl. But what about dragonfruit is so amazing? I found out that there’s much more to love about this funny looking fruit that its intense red colour, such as that it is;

·      Low in Cholesterol,

·      Has a very high amount of vitamin C and other nutrients,

·      Is a great source of antioxidants (we love antioxidants as they assist in inhibiting free radicals from causing cancer and other illnesses in the body),

·      Contains a small amount of GOOD fat and protein, which are found in the hundreds of tiny black seeds amongst the flesh of the pitaya. Many fruits we consume have the seeds removed, such as peaches, apples, apricots etc which therefore means that most fruit is completely fat and protein free, which isn't good, AND lastly the pitaya is

·      Filled with fibre

Still not convinced? Try making a bowl or smoothie for yourself at home, using the recipe below!

INGREDIENTS

• 1 large red flesh pitaya (dragon fruit), cut into half and flesh scooped out
• 1 frozen banana
• 1/4 cup coconut water
• 1/2 cup frozen fruit other than banana i.e; mixed frozen berries / frozen mango 
• Optional toppings- sliced kiwifruit, shredded coconut, chia seeds, goji berries, granola, hemp seeds etc. 

PREPARATION

1. Blend all the ingredients except for the toppings in a large, fast speed blender. (If the mixture is too thick, pour in additional small amounts of coconut water). If the mixture is too runny, add another frozen banana  and / or ice cubes. Serve topped with whatever toppings you like (that are healthy!). 

Serves / 2 or 1 big appetite!

From fridge / freezer to bowl / 5 minutes maximum 

x Emily