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Posted by on Mar 1, 2010 in General Interest | 0 comments

Refuelling for your day ahead

Recipes for Success by Erika Holenski, KW Health Connection?

During sleep the body is actively repairing its cells and eliminating its waste. Upon waking it needs to be refuelled and provided with nutrients in order to work. Eating breakfast provides your body with the nutrients it needs to perform your daily functions.

Eating breakfast everyday will increase your energy, mental capacity and over- all productivity!

If you do not eat breakfast because you feel ill or are absolutely not hungry, start your day with a glass of warm water (before your coffee or tea) and after a few days your appetite will return.

Here are seven of my favourite breakfasts to help you refuel all week long:

1. 2 Eggs with a slice of toast and piece of fruit. Eggs can be poached, scrambled, fried (in a little bit of canola oil) or boiled. To poach an egg fill pan 3/4 full of water and bring to a bubble. Crack egg gently into water. Cook until desired yolk consistency.

2. Cup of yogurt (at least 2% fat), handful of your favourite nuts and seeds (I prefer sunflower seeds, cashews and almond slices), piece of fruit.

3. On the go shake: 1-2 scoops protein powder (without artificial sweeteners) or 2 tbsp. silken tofu, 1 1/2 cup milk (rice, almond, soy, cow)

1/2 banana, 1/3 cup frozen berries, 1/2 avocado. Blend all ingredients together.

4. Amaranth porridge: 1 cup of amaranth, 3 cups of water, handful of almond slices, 1/2 cup apple or pear slices, 1/2 cup milk. In a saucepan combine wa- ter, amaranth, pear/apple slices and cinnamon. Bring to a boil, cover and reduce heat to low. Simmer for 10-15mins. Top with seeds/nuts and milk. A varia- tion is to use quick oats instead of amaranth; how- ever amaranth contains more protein than oats.

5. Buckwheat pancakes: 1 cup buckwheat flour, 2 eggs, 1 cup milk (or milk substitute), 1 tsp. baking powder, 1/4 tsp. baking soda. To taste add cinnamon, nutmeg, apples, berries, bananas, chocolate chips. Mix all ingredients in a large bowl. Spoon desired amount into a hot and lightly greased frying pan. Flip when bubbles appear in the centre of the pancake and cook the other side. Add maple syrup or jam.

6. Muffins: 1 cup wheat bran, 1/2 cup oat bran, 1 cup milk (or milk alternative), 1 egg lightly beaten, 3/4 cup unsweetened apple sauce, 1/4 cup molasses, 1 cup whole wheat flour, 1 1/2 tsp. baking soda, 1 1/2 tsp. baking powder, 3/4 tsp. sea salt, 1 1/2 cup blueberries. Preheat oven to 350F. Mix wheat bran, oat bran, egg, milk, apple sauce together until wet. Add the remaining in- gredients. Bake for 20-25 mins. Enjoy with al- mond butter or tahini.

7.Turkey sausage (nitrite free) with a side of toast with humus, tomato and avocado with a dash of sea salt and pepper.

A few tips for the surprising morning

Keep 1-2 hard boiled eggs in the fridge in case you need to grab on the go. Make extra on your day(s) off and keep for a quick reheat in the morning; double batch the porridge cereal and keep the second batch in the fridge; make 1 or 2 batches of pancakes and muffins, and freeze a batch for another week.

Page 18, Spring 2010

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