Healthy and wholesome breakfasts

Plant food contains a lot of vitamins, trace elements and fiber. It’s perfect for breakfast: it’s nourishing, healthy, and delicious.

Granola with Orange and Pumpkin Seeds

Prep time: 15 minutes
Baking time: 25 minutes
For 10 servings.

Anyone who grew up on pre-made breakfasts remembers the delicious “fruity” milk left at the bottom of the plate. This nutritious granola tastes great, too, but it doesn’t contain harmful chemicals, dyes or flavorings. Plus, it’s easy to take on the go.

For the dry mixture.

3 cups unprocessed oatmeal (take gluten-free if you are allergic to gluten)
1 cup coconut shavings
1 cup pumpkin seeds
1 cup uncooked chopped almonds
2 sliced oranges (without peel)
1 teaspoon finely ground sea salt

For the wet mixture

3 tablespoons fresh orange juice
¾ cup maple syrup
1 teaspoon vanilla extract

Preparing

1. Preheat the oven to 150°C.
2. In a bowl, stir together the ingredients for the wet mixture.
3. In another bowl, lightly mix the ingredients for the dry mixture.
4. Combine the wet mixture with the dry mixture and mix well.
5. Line one or two baking trays with parchment (you can bake the mixture in two batches if there is only one tray).
6. Bake the mixture for 20-25 minutes.
7. Remove from the oven and bake the second portion if you split the mixture in half.
8. Serve with milk replacer, chia pudding, or no topping.

Couscous with berries

Cooking Time: 15 minutes.
For 5-6 servings.

This dish is a favorite treat for children, but adults will love it too! An excellent substitute for ready-made breakfasts. And if you add a little maple syrup, you can also serve it for dessert.

2 cups couscous
1½ cups apple juice
1 cup water
1 tablespoon chopped mint
1 cup sliced strawberries
½ cup raspberries
½ cup blueberries
1 to 2 teaspoons ground cinnamon
Mint leaves for decoration

Preparing

1. Put the couscous in a bowl.
2. Mix apple juice and water in a saucepan; bring to a boil.
3. Pour the boiling mixture over the couscous. Cover the bowl with a towel or sushi mat and leave for about 5 minutes, until all the liquid has been absorbed into the grits.
4. Whisk the couscous with a fork. Then, stirring gently, add the mint, berries, and cinnamon.
5. Shake lightly. Arrange breakfast on plates and garnish with mint leaves.

Delicate Rice Pudding

Cooking time: 25 minutes.
For 2½ to 3 cups.

Cooked brown rice left over from dinner or lunch can be used to make a very quick rice pudding that makes a great alternative to oatmeal.

2 cups cooked brown rice
¾-1 cup milk replacer
1 ripe banana sliced or 1-2 tablespoons maple syrup, coconut sugar, or coarsely chopped dried fruit
¼ to ½ teaspoon ground cinnamon
A few pinches of ground nutmeg
1/8 teaspoon sea salt
Grated orange or lemon zest (optional)

Prepare

1. In a saucepan, put 1½ cups cooked rice and the rest of the ingredients except the zest. Do not add the banana if you like (see tips). Gradually pour in ¾ cup milk.
2. Using a whisk or fork, puree the mixture. Alternatively, you can make the puree in a blender before transferring it to the pot, but the whisk is faster and easier to clean.
3. Add the remaining ½ cup of rice and heat the mixture over low heat until thickened.
4. Dilute with remaining milk if desired, add sweetener, orange or lemon zest, add additives (see additives) to taste, and mix thoroughly.

Alternate recipe.
Add 1-2 tablespoons of cocoa powder to make a chocolate pudding. You may have to put a little more sweetener in the mix.

Additions
You can add a few tablespoons of hemp seeds, 1 tablespoon of ground chia seeds, 1-2 tablespoons of nut or seed oil (such as cashews, almonds, pistachios, sunflowers), 2-3 tablespoons of almond flour, some chopped dried fruit (dates, goji berries, raisins), dried berries like blueberries, or some fresh apples or pears in winter and berries in summer.

Orange and Grapefruit Smoothie

Cooking time: 5 minutes.
Per 1 serving.

½ cup water
¼ lemon, peeled and membraned
¼ lime, peeled and membraned
1 small frozen banana
½ cup green grapes
1 cup chopped (stemless) curly kale
Prepare

1. Pour liquid into blender, then add soft fruit and remaining ingredients. Put the greens last.
   Grind smoothie ingredients on high speed for 30-45 seconds until mixture is the consistency of a soft purée.