Rise and shine – Best of Zululand

Rise and shine

Breakfast isn’t just about kick-starting you day – whether you spend it with family, a partner or alone – it’s also a great time to cultivate and maintain friendships.

Make a conscious effort to schedule an early breakfast with a colleague or client, or get together with a group of parents once you’ve done the morning school run.

Love at first bite

Like it or not (and we love it!), experts maintain that the best way to start your day is with a good dose of oily fish. Salmon being the number one choice. The proteins in the fish help maintain steady blood sugar levels (which are vital for many things, including weight loss and the prevention of wrinkles, inflammation and cancer) and the omega oils help sharpen our brains.

Here are five ways to fall in love fast:

Avocado and Salmon Low-Carb Breakfast

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avos

smoked salmon

soft goat cheese

olive oil

lemon

sea salt

  • Cut the avos in half and remove the seeds.
  • Mix the salmon and cheese and put inside the avos.
  • Drizzle with olive oil and serve with salt, pepper and a squeeze or lemon

Smoked salmon and poached egg

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eggs

smoked salmon

Rocket leaves

  • Poach the eggs as you like them.
  • Top each with some rocket, then add the salmon.
  • Finish with a twist of black pepper.

Smoked Salmon & Dill Breakfast Hash

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Image courtesy chowhound.com

 

cooked diced potatoes

olive oil

chopped onion

minced garlic

salt

black pepper

shredded smoked salmon

chopped fresh dill

  • Fry onions until they start to brown.
  • Add the garlic and fry for 30 seconds.
  • Add the cooked potatoes and stir until they are brown.
  • Stir in the smoked salmon and fresh dill.
  • Serve immediately.

Salmon scrambled eggs

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Image courtesy madamenoire.com

 

eggs

salmon

milk

butter/oil

  • Scramble your eggs as usual until softly set and slightly runny in places.
  • Remove from the heat and leave for a few seconds to finish cooking.
  • Give a final stir and add some smoked salmon.

Apricot and lemon glazed salmon

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Image: foodcount.com

 

4T olive oil

1t Dijon mustard

80 grams apricot preserves

3T apple cider vinegar

3T lemon juice

4 salmon fillets

  • Blend marinade ingredients.
  • Pour the marinade over the salmon, coating evenly. Refrigerate overnight.
  • Microwave salmon for 1-2 minutes and serve immediately.

Breaking up with bread?

Once upon a time it was our best friend. But for many of us gluten free fans, the days of French toast or a few slices of rye smothered in peanut butter are over. That doesn’t mean breakfast has to be boring though, and this simple but genius kind-to-your-waist recipe proves it.

The bang-on trend Buddha bowl

Protein-rich quinoa is at the top of our hot foodie finds list this year. Bring 2 cups of water to boil, add a cup of quinoa and simmer for about 15 minutes. Fry up some chickpeas with your choice of herbs and spices while you wait. Then chuck the lot into a bowl and add some spinach leaves and a few slices of avo.

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Image: wellandfull.com

 

Go on, make your own!

After doing this you may be tempted to never buy yogurt again. Making your own is easier than cooking, you can create your own blends AND you get the benefits of digestion, improved immunity and lessened food allergies by making natural yogurt with good bacteria pro-biotics.

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Image and recipe courtesy lifeisazoobiscuit.com

 

Makes 1 litre yogurt

1 litre of fresh full cream milk
60 ml natural yogurt with live AB cultures

Bring the milk to 80°C or until bubbles form around the edges of your pot. Stir the milk occasionally. Remove pot from heat and let it cool to 43 °C or when you can stick your finger in for 10 seconds. Stir in yogurt and cover the pot with a lid. Wrap the pot with a large towel and let it sit for 6-12 hours in a hot spot until yogurt is thick and tangy. The longer it sits, the thicker and tangier it will become. Spoon into sterilized containers and refrigerate.

Use yogurt from this batch as the starter for your next batch.

Move over cornflakes…

Make your own toasted muesli in a flash – and still get them to school on time! (The secret of course is to do the muesli in big batches and store it in an airtight container.)

Toasted Muesli

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Image and recipe courtesy tandysinclair.com

 

300g rolled oats

75g sunflower seeds

75g pumpkin seeds

25g lin seeds

170g nuts, roughly chopped

45g desiccated coconut

50g cacao nibs

20g wheat germ

80mls canola oil

250g honey

90g raisins

60g cranberries

75g dried fruit, thinly sliced

35g goji berries

  • Preheat the oven to 160°C
  • Grease a baking tin and place the oats, seeds, nuts, coconut, cacao nibs and wheat germ into the tin
  • Put the oil and honey into a small pan and heat until the honey melts
  • Mix into the ingredients in the tin
  • Bake for 20 minutes
  • Remove from the oven and mix
  • Bake for another 15 minutes
  • Remove from the oven and add the rest of the ingredients
  • Lower the oven temperature to 40°C
  • Bake for 1 hour
  • Remove and leave to cool
  • Store in an airtight container

Take these…

While we may not all be Banting fans, Tim Noakes has changed how many of us feel about carbs. (Hellooo instant guilt!) The good news is these seed crackers taste great, are carb-clever, full of the oils that we need and a doddle to make!

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Image and recipe courtesy thebantingchef.co.za

 

200g      sunflower seeds

100g      sesame seeds

60g        flax seed

2 T          psyllium husk

1 t          Himalayan salt

500ml    water

Rosemary, oregano or cayenne pepper to taste

  • Preheat oven to 160C.
  • Mix together all the ingredients, including the water, together and leave for 10 minutes to gel.
  • Prepare a baking tray with baking paper, or silicone sheet and grease with coconut oil.
  • Spread the mixture out thinly on the tray or sheet and bake for 15 minutes. Remove from the oven and score in sizes for crackers.
  • Put them back into the oven and bake for a further 30 minutes. Keep rotating and checking them.
  • Remove them, break them apart and allow them to cool. Store in an airtight container.

Egg-stacy

Baked eggs – in a flash…

Perfect for lazy weekend breakfasts or a weekday rush, these baked eggs, prepared in a muffin tray, serve 6 and cut the work (and washing) in half! Let people pick and choose their own fillings too, for extra yum…

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Image courtesy www.bhg.com

 

Canola oil

6 – 12 eggs

Salt

Freshly ground black pepper

  • Preheat oven to 180° Lightly grease a 6-cup muffin tray (or go big with a 12 cup tin and double the number of eggs).
  • Pop the chosen fillings to the muffin cups.
  • Crack one to two eggs on top of each (depending on cup size) and season with salt and pepper.
  • Bake for 8 to 15 minutes, or until done to your liking.
  • Serve immediately.

Feisty fillings – six of the best

  • Spinach, cheese and ham
  • Tomato, balsamic vinegar and basil
  • Salmon, cream cheese and chives
  • Butter beans, chorizo and spinach
  • Bacon and avo
  • Bacon and mushroom

Get extra smart and wrap a slice of bacon or ham around the inside of each muffin cup before adding any other ingredients to form little egg baskets when cooked!

Ooh-la-la!

Give your crab a French twist – with an omelette that’ll turn heads.

Crab brekkie omelette

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Image: fishisthedish.co.uk

 

170g can crab meat in brine, drained

3 eggs, beaten

2 t sunflower oil

30g sundried tomatoes, chopped

1 red chilli, finely sliced (optional)

Chopped fresh herbs, to garnish

  • Season the eggs with salt and freshly ground black pepper.
  • Heat the oil in an omelette pan or non-stick frying pan. Pour in the eggs and cook for a few seconds, until the bottom of the omelette is lightly set. Push the set parts of the omelette into the uncooked centre of the omelette. Continue like this until the egg has just set but the omelette is still soft in the centre.
  • Remove the pan from the heat, top with the crab meat, sundried tomatoes and chillies (if using).
    Place under a pre-heated grill until the omelette is fully cooked and serve garnished with the herbs.

Kid-zone

We all know the importance of sending kids (and adults) off with a good breakfast. Help prevent sugar crashes, load them with important nutrients and have them licking their lips – here’s how…

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Image and tips courtesy edublox.co.za

Oatmeal

Oatmeal provides complex carbohydrates and fibre. Complex carbohydrates won’t make your kids sleepy in class because they burn slowly, giving them a continuous, steady source of energy until lunch.

In addition, oatmeal contains beta-glucan, which lowers cholesterol. Oatmeal is also a good source of omega-3 fatty acids, potassium, and folate.

Eggs

Eggs are a great source of protein, good cholesterol, and various nutrients like lutein, B vitamins, and iodine.

Research shows that eating eggs and spinach can increase your reflexes and that consuming eggs with raw vegetables increases your antioxidant absorption.

Almond butter

Almond butter is a clean source of protein, much like eggs. It’s also rich in healthy monounsaturated fats. It has less saturated fat than peanut butter and goes well with all things peanut butter does.

Blueberry pancakes

Blueberries are packed with many nutrients, including vitamin C. Blueberries are also high in antioxidants, have a low glycaemic index, (helping prevent sugar crashes) and help improve memory and motor skills.

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