Savour Kilkenny - The Recipes !
For the Savour Kilkenny Food Festival I wanted to concentrate on the very easy breakfast recipes that can be made quickly the night before or in the morning. I will follow on from this with some nice warm winter breakfast as I know many prefer a warm bowl in the winter mornings.
Bang for your Buck
So called because of the great nutrition you get from Buckwheat and all the extras you can add to this recipe.
Ingredients: Serves 2
Buckwheat Groats 200g
Milk 75ml - personal preference you can use whatever milk you prefer - I use a nut milk (If buying ideally get one fortified with calcium.)
Sliced Banana
Handful of blueberries
1 heaped teaspoon of almond butter
1 tablespoon chia seeds
1 tablespoon of honey or 2 pitted dates.
Optional: You can also add 1 teaspoon of Camu Camu or Maca Powder . I often add hemp seeds too it just depends what I have handy.
Method:
Soak the buckwheat overnight in water ( fully immersed with plenty of water for soakage). Rinse under running water the following morning and add 3/4 of it to your blender. Add all other ingredients and blend.
Serve with the remaining buckwheat sprinkled on top. Add nuts/seeds and some additional blueberries if you like.
Bang for your Buck !
Buck & Yogurt
(Natural, Greek or Soy)
Ingredients:Serves 2
Buckwheat Groats 200g
Yogurt - natural, greek or soy
Apple
Cinnamon
Honey
Method:
Soak about 100g of buckwheat groats in water overnight, rinse under running water in the morning and put into a bowl.
Add some natural yogurt on top, grate an apple over the yogurt, some honey if you like and then sprinkle on some cinnamon (1 teaspoon would be fantastic) . Add toppings of your choice - I generally throw a few pumpkin seeds over. This is a great breakfast to add a sprinkling of Sylliflor Pysillium Husks - the husks swell and give fullness in the stomach and intestines which helps keep your bowels regular. You can add this to any of the breakfasts listed here - I would recommend adding at the serving stage.
Overnight Oats topped with pumpkin, sunflower & diced strawberry (you can add toppings of your choice)
Overnight Oats
More digestible and the nutrients are more easily available and absorbed. Saves time too! This is a new recipe and I am loving it !
Ingredients: Serves 2 - 3
120g Porridge Oats
2 tablespoons of chia seeds
350ml nut milk or milk of your choice
3-4 dates OR a banana
1 teaspoon coconut oil
1 teaspoon of cinnamon
Optional - some honey or vanilla essence is lovely again here, the banana/or dates will add a sweetness though so try and see what you prefer.
Method:
Add all the ingredients into a blender and whizz - store in the fridge overnight
Top with nuts & seeds, some diced pear or grated apple is nice also and finally another sprinkle of cinnamon. Remember your pumpkin & flaxseeds - superheros for our hormones. Store in the fridge for 2 days.
Chia Flax Pud
Chia seeds - a complete protein and great source of Omega 3. Takes 5 mins to whip up before bed and off you go in the morning.
Ingredients: Serves 2
250ml non-diary milk or your milk preference
3 tablespoons chia seeds
2 tablespoons milled flaxseeds
1/2 teaspoon of Vanilla Extract or you can use a vanilla bean and scrap the seeds out for a more extravagant breakfast !
1/2 teaspoon of cinnamon
Optional : 1/2 teaspoon of honey or maple syrup
Method:
Mix everything together - make sure and give it a good stir so the seeds are well mixed. Refrigerate in a sealed jar.
To serve I generally add a teaspoon of Camu or Maca (but not essential), add fresh fruit, seeds, nut butter - really up to your what you like to add. This will last for 2 days in the fridge.
Chia Flax Pud topped with pumpkin, banana & almond butter.
Super Green to Go
Ingredients: Serves 1
Frozen Banana - sliced (frozen gives a nice creamy taste and smoothness to this smoothie)
200 ml nut milk
Handful of spinach
2 teaspoons shelled hemp
1 heaped teaspoon almond butter
1 teaspoon maca or camu camu powder
1-2 pitted dates
Method:
Place all the ingredients in your blender or Nutri bullet - whizz it for a few minutes to get it nice and smooth.
Top Tip to avoid the afternoon slump - this is a wee gem to add to you daily habits.
Chia Boost
Hard working little seeds that are energizing, filling and great for digestion. Soaking they begin to sprout and makes their nutrients more ‘bioavailable’.
Simple & ready to go:
450ml / 2 cups water
1 tablespoon fresh lemon juice
1 tablespoon chia seeds
Optional: ½ tablespoon maple syrup
Give the ingredients a really good stir with a fork so the seeds mix well. When you see the seeds starting to float your boost is ready. I'll put up some photos of this over the next few days.
Store in airtight jar in the fridge for up to a week.
Similar to this you can make a great filling drink using the Sylliflor mentioned earlier and mix it into water and drink in the afternoon.
Any questions on any of the recipes just add a comment below.
A follow on from this will be the all important Phytoestrogens that we can access through our diet and the other foods to include.