Body:
p(intro). This is a nutrient dense, low starch start to the day.

Ingredients (Serves 1)

• 1/2 cup ricotta
• 2 tbs natural yoghurt
• 80g mixed berries (frozen and thawed are fine)
• 5 walnut halves, chopped
• 1 tbs dessicated coconut

Method

1. Mix together. Add a drizzle of maple syrup if desired.
2. Consume!
    
   Ricotta has plenty of calcium and protein, and is made from whey, a low allergy dairy food.  Whey contains lactoferrin, a potent immune boosting compound. Berries contain anthocyanins, valuable antioxidants helping to prevent a host of conditions including heart disease, diabetes and cancer.  Yoghurt provides calcium and probiotics. The walnuts are another burst of protein and provide plenty of omega 3 fatty acids. Coconut provides fibre and other good fatty acids.

Bored with your banana smoothie recipes? Try this for a twist…

Boring? With peaches and chia seeds, a superfood containing omega 3, it’s more like ‘wow’!

Ingredients (Serves 2)

• 1 medium-size banana
• 2 ripe peaches
• 1 tbs chia seeds
• 350ml almond milk (cold from fridge)
• Mint leaves for garnish

Method

1. Pour the almond milk into the jug of your blender
2. Add half the fruit and whiz with blender (or blending wand)
3. Add remainder of fruit and chia seeds
4. Whiz again until well blended and slightly frothy
5. Pour into pretty glasses, garnish with a sprig of mint…and enjoy!

This delicious breakfast smoothie contains antioxidants, probiotics, protein and fibre.  Everything you need to start your day.

Ingredients

• One cup juice (orange, apple)
• 75g frozen berries (blueberries, raspberries, strawberries, mixed)
• 3-4 tablespoons plain yoghurt (with acidophilus culture)
• 1 small banana
• 1 egg or 1 scoop protein powder or 1/2 cup silken tofu

Method

Combine ingredients in a blender, blend to smoothie consistency.  Drink and enjoy.

The following recipe is a brilliant way of increasing fibre to your breakfast. Add a dessertspoon to your cereal, smoothie or yoghurt.

Mix Together

• 1 cup ground LSA (linseeds, sunflower seeds, almonds) available from supermarkets
• 1 cup slippery elm powder
• 1 cup rice bran
• 1 cup desiccated coconut
• 1/2 cup psyllium husks
• 1 tsp ground ginger
• 1 tsp ground cinnamon
• 1 tsp acidophilus powder

Keep in a sealed container in the fridge.

An easy and very tasty recipe containing that all important protein, for a stay-at-home cafe style breakfast or lunch, from Caterina of Kangaroo Valley.

Ingredients (Serves 8-10)

• 2 red capsicum
• 2 teaspoons olive oil
• 3 leeks sliced and washed
• 10 eggs
• 1 cup finely chopped fresh garden herbs: Continental Parsley, Basil, Rocket,
• 250g fresh Ricotta, crumbled
• 40g (1/2 cup) grated Parmesan

Method

1. Cook capsicum under a preheated high grill until charred and blistered or roast whole until blistering.
2. Place in a sealed plastic bag for 10 minutes. Peel and cut into strips.
3. Heat oil in a heavy fry pan and cook leek over medium heat for 15 minutes or until tender but not coloured.
4. Whisk eggs until well combined.
5. Add capsicum, leeks, herbs, Ricotta and Parmesan. Season generously with cracked pepper and mix well.
6. Pour into a well oiled baking dish and bake at 160 degrees C for 30-40 minutes or until just set.
7. Stand in the dish for 30 minutes to cool slightly.
8. Cool to room temperature and chill until required.

To Serve

Serve at room temperature cut into wedges.

This dish is one of my favourite ‘I’m too tired to think what to make for dinner’ dinners. And would also make a mighty fine weekend brunch.

Ingredients (Serves 2)

• 3 organic eggs per person
• One large handful of fresh herbs, finely chopped. I like a combination of Continental parsley, coriander and chives… but add what you like for example basil, oregano, marjoram, tarragon.
• 100g rat-trap (cheddar cheese), grated.
• A blob of butter

Method

1. In a bowl whisk the eggs until yolk and white well combined.
2. Place your frypan on medium heat, add butter until melting.
3. Add egg mixture. Lift the edges when browning, so the runny bits can get cooked as well. As soon as the bottom of the omelette is starting to brown add the cheese on one half. When the cheese starts to go a bit gooey, add the herbs on the same half.
4. Leave just a minute, then fold the other half of the omelette over the cheese and herbs. If you don’t manage this manoevre, worry not, it will taste just as nice.
5. Remove from pan, cut in half, and on to plate(s). Add ground pepper and serve with sliced tomato and balsamic vinegar.

Store muffins in an airtight container, in the fridge. Warm them in the microwave for a minute before eating.

Ingredients (Serves 6)

• 1 cup buckwheat flour
• 1 cup brown rice flour
• 1/2 cup baking cocoa, sifted
• 1 1/2 cups milk
• 2 cups frozen raspberries
• 2 tablespoons honey
• 1 tablespoon olive oil
• 1 tablespoon baking powder
• 2 teaspoons vanilla essence

Method

1. Preheat oven to 200°C.
2. Grease a 6 × 3/4 cup capacity muffin tin.
3. Mix buckwheat flour, brown rice flour, cocoa and baking powder in a mixing bowl.
4. Mix raspberries, honey, olive oil, milk and vanilla essence in a separate bowl.
5. Pour the milk and raspberry mixture into the flour mix. Fold quickly with a wooden spoon. Don’t over mix batter.
6. Spoon batter into muffin tin using an ice cream scoop, if possible.
7. Bake for 20-25 minutes. Check by inserting a wooden skewer into the middle of a muffin. If it is still wet in the middle, bake for a few minutes longer.
8. Turn out muffins on to a wire rack while hot. Leave to cool.

Tofu makes this pudding high in protein so it can double as a good breakfast choice or a snack.

Ingredients (Serves 6)

• 415g can apricots in natural juice
• 300g silken tofu
• 2 tablespoons honey
• 4 teaspoons gelatine dissolved in ¼ cup boiling water
• 2 tablespoons roasted slivered almonds

Method

1. Place apricots and juice, tofu and honey in blender and blend until smooth.
2. Add gelatine and water mixture, mix well.
3. Pour mixture into individual moulds (½ cup capacity) and refrigerate until set. These quantities will fill 6 moulds.
4. Dip the moulds in warm water for a few seconds then turn them out on individual serving plates. Sprinkle the puddings with roasted slivered almonds before serving.

These delicious tomatoes will keep in the fridge, covered, for up to 5 days.

Ingredients (Serves 4–6)

• 8 firm ripe Roma (egg) tomatoes)
• 1/4 cup olive oil
• salt and pepper
• 1 tablespoon thyme or oregano, finely chopped

Method

1. Preheat oven to 180ºC.
2. Cut tomatoes in half lengthways. Place them on a baking tray cut side up, sprinkle with oil, salt pepper and herbs.
3. Roast for about 35-45 minutes, until tomatoes are quite soft but not falling apart.
4. Cooled tomatoes will keep in the fridge, covered, for up to 5 days.

This is my mother’s recipe but she makes flat omelettes, I like to fold them over. It tastes good either way.

Ingredients (Serves 4)

• 8 eggs
• 1 cup fetta, crumbled
• 1/2 cup green dill, chopped
• sea salt and pepper

Method

1. Break eggs into a bowl, give them a quick whisk with an egg whisk or a fork.
2. Add crumbled fetta, chopped dill and salt and pepper to the eggs. Whisk again.
3. Spray a large non-stick frypan with a little canola or olive oil non-stick cooking spray, heat it on medium heat.
4. Pour beaten egg mixture into hot pan, cook for a few minutes until the edges are cooked, underneath is a golden colour. At this stage the middle of the omelette will still be wet.
5. Lift the omelette on one side with an egg slicer and fold it over to the other side so that it looks like a half-circle. Remove pan from heat, leave it aside for a few minutes. The middle part, which is inside the fold, will cook in its own heat.
6. Cut omelette into quarters, place them on to 4 dinner plates. Serve with a side salad of mixed leaves and tomatoes.