Healthy Breakfast Recipes

Breakfast, Nuts & Grains

GRAINS:NATURE'S NUTRIENT POWERHOUSE   "This is my breakfast , a whole food porridge that works as a high energy, very alive, high fiber, cleansing and rejuvenating breakfast. It will give you a steady stream of energy throughout the day. It stabilizes blood sugar levels which means you will not get those lows during the day when you feel like you need a cup of coffee or a candy bar to stay awake. It is rich in: complex carbohydrates;protein; soluble and insoluble fiber, riboflavin, niacin, and thiamin; folic acid and iron. I make it 2 times a week and then rotate it will other power-breakfasts I love. All the porridge gets soaked overnight.

Please read the following short story that explains why: This is from a wonderful book called "Nourishing Traditions" by Sally Fallon (I highly recommend reading this book) Here is the story:Our Ancestors and virtually all pre-industrialized peoples soaked or fermented their grain before making them into a porridge, breads, cakes and casseroles. A quick review of grain recipes from around the world will prove our point: In India rice and lentils are soaked for at least two days before making a Dal. In Africa, the natives soak coarsely ground corn overnight before adding to soups & stews. In the Orient and Latin American countries rice receives a long fermentation before its prepared. Europeans make slow rising breads from fermented starters. In America the pioneers were famous for their Sourdough breads. We will not Speculate on that mysterious instructive spirit that taught our ancestors to soak and ferment their grains before eating them,the important thing to realize is that these practices accord very well with what modern science has discovered about grains... ...All grains contain Phytic Acid in the outer layer or bran. Phytic Acid combines with calcium, phosphorus, iron and zinc in the intestinal tract and blocks their absorption. This is why a diet high in unfermented whole grains may lead to bone loss and mineral deficiencies. Soaking allows Lactobacilli and other helpful organisms to breakdown and neutralize Phytic Acid. As little as seven hours of soaking in warm filtered water will neutralize most Phytic Acid in grains. The simple practice of soaking cereal grains overnight will vastly improve their nutritional benefits. Thank you Sally Fallon for that wonderful short story.

Healthy Morning porridge
"It's a gift to smell the aromas and most of all sharing the loaf. Grains, more than any other foods, invite the though of the bounty of the farm and the vital energy of the earth and intent with the gift of sharing with others". - Rebecca Wood in Incredible Grains
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  1. 1/4 cup millet (washed first)
  2. 1/4 cup kasha (or called buckwheat)
  3. 1/4 cup whole oats (or called oat groats)
  4. 1/4 cup hulless barley
  5. 1/2 cup raisins, or prunes
  6. 1/2 cup sunflower seeds
  7. 2 tsp. Cinnamon
  8. fresh fruit of choice, seasonal
  1. Procedure: Soak grains overnight, drain off water (you will need a tiny strainer).
  2. Bring 3 cups of water to boil, add grains, raisins,seeds and cinn. stir 2 minutes,
  3. Then simmer for about 40 minutes, stirring frequently.
  4. If you have an electric stove you may want to use a diffuser so it does not stick or burn. (don't let the water get to low)
  5. Add some more water if you like or rice milk or soymilk.
  6. You have to nurse this pot at first until you get the hang of it, but it's worth it.
  7. When finished top with blueberries,apples, or strawberries with flax meal and a dot of yogurt.
  8. This recipes feeds four and will stay fresh for three to four days . Share it with friends.
The Health Conscious Chef
Four Grain Millet Muffins with Flaxseeds and cranberries
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Wet Ingredients
  1. 3/4 cup maple syrup
  2. 1/2 cup applesauce
  3. 1/4 cup light olive oil
  4. 2-2 1/4 cups soymilk
  5. 4 egg whites
  6. 2 tsp. Vanilla extract
Dry Ingredients
  1. 1 cup Barley Flour
  2. 1 cup Millet Flour
  3. 1 cup Spelt Flour
  4. 1 cup Oat flour
  5. 1 cup cooked Millet (whole food)
  6. 1 1/2 tsp. Baking soda
  7. 1 1/2 tsp. Baking Powder
  8. 2 tsp. Cinnamon
  9. 1/4 tsp. Cardamom
  10. 1/4 tsp. Nutmeg
  11. 1 tsp. Sea salt
  1. Procedure, First to prepare the millet, place 1/2 c. rinsedmillet in a small pot with 1 c. water.
  2. Bring to a boil and simmer for 20 mins.(all the water will be absorbed).
  3. Set aside to cool.
  4. Preheat oven to 350 degrees.
  5. Grease muffin pan orline muffin pan with muffin cups. (use safflower oil).
  6. Mix together drying the ingredients in a large bowl, add cooled millet and break up the lumps with your hands and knead into the flour.
  7. Emulsify (whip together) the maple and oil and then add the applesauce and the soy milk & vanilla. Beat egg whites in a separate bowl, add to maple mixture and then wet into the dry.
  8. At this point you may have to add 2 Tablespoons or more of soy milk if mixture is too thick.
  9. Fill muffin cups 3/4 full. Bake for 20-25 mins., until they bounce back to the touch.
  10. The muffins freeze well. Defrost and toast with organic peach jam.
  1. You can substitute cherries forcranberries Rapadura is an excellent pure Organic sugar that is naturally freezed dry straight from the sugar cane. It still has itÕs minerals. It is costly but it's worth it. You can find it at Wild By Nature and FairwayMarket in Plainview.
The Health Conscious Chef
Blueberry Corn Muffins
Yields 23
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  1. 2 1/4 cups spelt
  2. 1 cup barley flour
  3. 1 cup oat bran
  4. 1/2 teas. cardomon
  5. 2 teas. cinnamon
  6. 2 teas. baking powder
  7. 2 teas. nutmeg
  8. 1/2 teas. salt
  9. 1 cup maple syrup (grade b, darker and thick)
  10. 1/4 cup light olive oil (you can use another healthy oil)
  11. 1/2 cup applesause
  12. 2 cups vanilla soymilk
  13. 2 teas. vanilla extract
  14. 2 1/2 cups fresh blueberries, reserve 1/2 for top of muffins
  1. Preheat oven to 375 degrees
  2. Emulsify oil and maple syrup well, mix in the rest of the wet ingredients.
  3. Mix wet into dry and mix just until incorporated.
  4. If it is dry add 2 tablespoons of soy milk, if too wet add 1/4 cup of any flour.
  5. Bake 20-25 minutes or until top bounces back with a touch.
  1. Use all organic ingredients if possible. You can use frozen blueberries whe fresh is not available. These muffins freeze well.
The Health Conscious Chef
Kasha with Fruit & Nuts
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  1. 2 cups uncooked Kasha
  2. 3/4 cup chopped Celery
  3. 1/2 -3/4 cup chopped roasted Almonds
  4. 3/4 cup currants
  5. 3/4 cup chopped organic Apricots
  6. 3/4 cup natural dried Cranberries*
  7. 1/4 cup vegetable stock (homemade if possible, if not use bouillon)
  8. 1/2 teaspoon Sea Salt
  9. *If cranberries are not available, you can use chopped organic apples. In this case leave out the veggie stock and use 1/4 cup fresh lemon juice
  1. Cooking directions for Kasha;
  2. for two cups of uncooked Kasha, boil 4 cups of filtered water. Once boiling add Kasha and stir, reduce to a Simmer, cover, and cook for 10-12 minutes or until grain comes up fluffy and all the water is absorbed. Put in a large bowl to cool.
  3. To roast almonds: spread almonds on a sheet tray and bake for 10 minutes in a 350 degree oven. Set aside.
  4. While cooking your Kasha, wash and chop celery. Chop apricots. Chop almonds (once cool)… Into cool Kasha stir in salt, veggie stock and all other ingredients. Fluff with fork. Serve warm, cold or room temperature!
  5. *If using apples- chop with or without skin. Toss with 2 tablespoons of lemon in separate bowl. Add to Kasha with other ingredients and remaining lemon juice.
  1. Here's a simple, high fiber nutritious meal for breakfast or ideal for afternoon power snack. Kasha (roasted buckwheat) has a long history in die world. It is a high protein alkalizing grain that cleanses and strengthens the intestines. It is high in rutin, a bioflavonoid that builds cap1ltaries and blood vessels and reduces blood pressure. Rutin is also an antioxidant against X-rays and other forms of radiation. Kasha contains two times as much B-vitamins as wheat and is a rich source of potassium, phosphorous, and iron. It is digested more slowly than other grains so it has great medicinal benefits for people with blood sugar imbalances. A serving of 3/4 cup of cooked kasha provides 145 calories. 3 grams of protein, and NO FAT.
The Health Conscious Chef
Cranberry-Nut Bread
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  1. 2 1/2 cups whole wheat pastry flour
  2. 1/2 cup healthier sugar
  3. 1 1/2 teaspoons baking powder
  4. 1/2 teaspoon baking soda
  5. 1 teaspoon salt
  6. 2 Lg. egg whites, lightly beaten
  7. 1 Lg. egg, lightly beaten
  8. 1 cup fresh orange juice
  9. 2 tablespoons grated zest
  10. 1/4 cup safflower oil
  11. 2 cups fresh cranberries, 8 ounces
  12. 2 cups fresh cranberries, 8 ounces
  1. Preheat oven to 350, lightly oil 9-5 inch loaf pan, makes 1 loaf (16 pieces)
  2. 1. In a mixing bowl whisk flour, sugar, baking soda, powder & salt
  3. 2. In a small bowl, whisk egg whites, egg, o.j., oil and zest. Add to the dry ingredients, mixing just to combine, fold in cranberries and pecans
  4. 3. Transfer the batter to the prepared pan and bake 50-60 minutes, until top bounces back. Allow to cool before slicing
  1. Can use half unbleached white and whole wheat flour together Can add wheat germ for some fiber
  2. Can use spices such as: Pumpkin, cinnamon, ginger, mace, nutmeg for a more holiday flare
  3. Can use dried cranberries, then lower o.j. in half
The Health Conscious Chef
Mashed Millet and Yams
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  1. (yields 6 lbs or serving for 6-8)
  2. 2 cups of uncooked Millet
  3. 4 medium sweet potatoes
  4. 4 large carrots
  5. 2 pieces of ginger root (about 1 inch long)
  6. 1 small spanish onion
  7. 2 teas. sea salt
  8. 2 table. of Braggs Liquid Aminos
  9. 2 table. tahini
  10. pinch of cinnamon
  11. olive oil
  1. Wash millet in a small strainer. You can cook millet 2-1 for a firm grain or using more water for a fluffy grain. For this recipe use 5 cups of water to 2 cups of grain. Boil first and then simmer for 20 mins. Let sit in pot until veggies are cooked.
  2. Peel carrots and sweet potatoes very thin, peel and slice ginger. Chop onion small dice. In a larger pot, saute spanish onion in 1 Table. of olive oil until golden. Add carrots and sweet potatoes and ginger and stir for 3 mins, then add water to cover. Bring to a boil and then simmer until veggies are soft, about 10-15 mins. You will need to save all liquid that is not cooked down.
  3. With a hand mixer or food processor, blend cooked millet with veggies (you must remove ginger pieces now) with rest of the ingredients until well blended. At this point, you may have to add some more liquid if it looks too dry. Overnight the liquid gets aborbed so be careful not to let it be too dry at first. Salt to taste.
  4. Lasts up to 3 days. Excellent with Turkey or chicken, or even for a lunch or breakfast meal.
The Health Conscious Chef

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