An Unfit Mother: How to get your Health, Shape and Sanity back after Childbirth. Kate Cook

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СКАЧАТЬ on breakfast

      Don’t try to do everything ‘right’, but if you have a proper breakfast you are much more likely to get off to a good start. Breakfast is tempting to skip—don’t! Your whole day goes out of whack if you don’t get off to a good start. But before I give you some ideas for breakfast, check out your staple ingredients. Make sure you have the following in your home:

      * Rice, oat or soya milk or organic bio yoghurt, goat’s milk or sheep’s milk yoghurt, plain tofu or soya yoghurt.

      * Raw, unsalted nuts (almonds, hazelnuts, pecans, Brazils, walnuts, cashews) and/or seeds (sunflower, pumpkin, flaxseeds, container in the fridge to protect their hemp, sesame). Keep these in an airtight

      * Dried fruit—only as an emergency measure while you wean yourself off sugar; use dried fruit to sweeten porridge if really necessary.

      What makes a healthy breakfast?

      A good breakfast could be:

      * Scrambled eggs on rye toast

      * Poached egg with spinach

      * Spanish omelette

      * Sardines on rye toast with tomatoes

      * Porridge made with rolled oats with berries

      * Proper muesli with berries and apples (proper meaning not junk food muesli—real muesli is normally found in a health-food shop)

      * Other types of bread, essential oils. like rye and spelt with nut butters, such as cashew nuts

      * Yoghurt and berries.

      Brilliant breakfasts

      The ultimate smoothie

      Choose any three of the following fruits:

Apples	Figs, fresh if in season; if using dried ones, soak them overnight
Apricots, fresh if in season; if using dried ones, soak them overnight	Kiwis
Bananas	Mangoes
Berries, such as blackberries, blueberries, bilberries, blackcurrants, raspberries, redcurrants, strawberries (fresh or frozen)
Oranges (if you are not avoiding citrus)
Peaches
Pears

      1 Put the fruit with some milk/yoghurt into a blender and add a handful of any nuts or seeds and a handful of oats. Whiz to blend.

      2 Vary the amount of liquid depending on the consistency that you prefer, and add an ice cube for a more refreshing blend during the summer. Alter the ingredients for a variation in taste and nutrients.

      Muesli

Amaranth	Rye flakes*
Buckwheat flakes	Quinoa flakes
Barley flakes*	Dried fruit, such as cranberries, raisins, currants, dates, figs, unsweetened flaked coconut, apricots or sultanas
Millet flakes
Oat flakes*
Rice flakes

      1 Choose any four of the flakes and put 1 tablespoon of each into a bowl. Do not use the items marked with an * if you are following a gluten-free diet.

      2 Add 2 tablespoons of any of the dried fruit and also add some nuts and seeds from your storecupboard together with milk or yoghurt.

       Variation

      In place of the dried fruit, add a grated or chopped apple or pear, or fresh or frozen berries. If using berries, use an ‘apple-sized’ portion.

      Seeded yog-pot

3 tbsp yoghurt	Pinch of cinnamon, nutmeg, vanilla essence or ginger
3 tbsp seeds, ground or used whole

      1 Combine all the ingredients in a bowl and enjoy.

      2 For variety, substitute 1 tbsp of nuts for the seeds.

       Variation

      Add grated or chopped apple or pear, or fresh or frozen berries. If using berries, use an ‘apple-sized’ portion.

      Porridge

2 tbsp jumbo porridge oats (regular oats are fine)	1 tbsp nuts or seed mix
60ml (2fl oz) water	Pinch of cinnamon, nutmeg, vanilla essence or ginger
1 tbsp yoghurt or milk, or oat milk or rice milk as alternatives

      1 Mix the oats and water in a pan and bring to the boil. Reduce the heat and leave to simmer for 1 minute. Alternatively, soak the oats the night before, in just enough water to cover them and heat in the morning.

      2 Add the yoghurt or milk together with the nuts or seed mix and the spices. Stir together and eat.

      Organic free-range eggs on…

      2 organic free-range eggs

      Soda bread, rye, spelt or other wheat-free bread, or rice, corn or oatcakes or Ryvita

      Spread, such as hummus or pesto

      1 Boil the eggs in a small saucepan of water for 4 minutes for a soft yolk, or poach in water for the same length of time.

      2 Spread the bread, oatcakes or Ryvita with the hummus or pesto and serve with the freshly-cooked eggs alongside.

      Scrambled eggs

2 organic free-range eggs	Herbs to garnish, such as dill, chives or parsley, preferably fresh, if not, dried will do
1 tsp crème fraîche, yoghurt or milk
1/2 tbsp extra virgin olive oil or knob of unsalted butter
Soda bread, rye, spelt or other wheat-free bread, or rice, corn or oatcakes or Ryvita
Spread, such as hummus, pesto (very good with eggs), unsalted butter or non-hydrogenated spread
Freshly ground black pepper, turmeric or paprika

      1 In a jug or bowl, beat together the eggs and crème fraîche, yoghurt or milk. Heat the oil or butter in a medium-sized saucepan, but don’t allow it to smoke.

      2 Add the eggs to the saucepan and cook to the consistency you prefer.

      3 Meanwhile, spread the bread with the topping of your choice and serve with the scrambled eggs, garnished with the black pepper, turmeric or paprika and the fresh or dried herbs.

       Variation

      For those mornings when you fancy something extra with your eggs, grill or steam some tomatoes, or steam any other vegetable. Steaming only takes a few minutes and is a great way to add additional colour and flavour СКАЧАТЬ