|
MAKE IT WITH MILLET
Now gaining popularity in the west, millet was cultivated as early as 4500 BC in China. A gluten-free grain high in protein, fibre and minerals including calcium and iron, this nutty-tasting treat helps to lower cholesterol. Millet is alkali-forming after digestion, meaning it protects bone density and promotes healthy joints. Popular pearl millet is used as a side dish or in stews, casseroles, soups, bread and healthy, hot cereal.
Note: millet contains goitrogens which can interfere with iodine absorption. Use in moderation if you have low thyroid gland function (hypothyroid).
To prepare:
1 Toast millet in a heavy skillet for about 3-4 minutes (brings out the nutty flavour), stirring constantly, or pre-soak to reduce cooking time.
2 Add 1 part millet to 3 parts water, stock or nut milk; simmer for 20 minutes or until liquid is absorbed.
To Serve: For a savoury breakfast side-dish, add garlic, onion, oregano, parsley, rosemary or any favourite vegetable. For a breakfast cereal, include cinnamon, coconut, nuts and dried fruits like apricots, cherries and raisins.
FAST BREAKFAST TIP
Warm leftovers with nut milk, almonds and cinnamon in the morning! |
|
COOK IT WITH QUINOA
This ball of nutrition isn’t a grain; it’s related to leafy, green vegetables like spinach. A gluten-free source of all 9 essential amino acids (including lysine, not commonly found in grains) making it an ideal vegetarian choice! Quinoa provides B Vitamins, calcium, fibre, iron, magnesium, potassium, phosphorous and manganese. Quinoa was known asthe ‘mother of all grains’ by ancient Incas.
To prepare:
1 Soak 1 cup quinoa in 2 cups water for two hours, or overnight.
2 Rinse and drain soaked quinoa, combine with 2 cups water and 1/2 tsp salt (if desired) in a 2-quart pot. Bring to boil; cover.
3 Reduce heat to simmer. Add about 4 tbsp total of seeds, slivered almonds, figs, dates, dried fruit or berries. Cook for 15 minutes; remove from heat. Let sit, covered, for 5 minutes. Also serve as side dish in place of rice.
FAST BREAKFAST TIP
Add cinnamon, maple syrup and raisins to almond milk and heat leftover quinoa. Or toss some yogourt, your favourite fresh fruit and a dash of cinnamon on warmed leftovers.
|
|
CHOOSE CHIA
Chia was a major crop in central Mexico around 1500 BC, banned in 16th century AD by Spanish conquerors because of its close association with Aztec religion. Nutty tasting chia is a powerhouse of omega 3 fatty acids, and provides calcium, copper, iron, manganese, molybdenum, niacin and zinc. Chia can be stored for a long time without becoming rancid.
When soaked in water, chia seeds form a gel. This also occurs in your digestive tract, helping you feel full longer, and providing fibre to help keep your colon healthy. To make healthier baked goods, halve the oil or butter in your recipe, and use chia gel to make up the difference.
FAST BREAKFAST TIP
Add chia seeds to smoothies and protein drinks, or sprinkle some on your morning cereal,
fruit or yogourt. H&L |
Send To Friend
Print
he thing about clichés is that many of them are true – including the one about breakfast being the most important meal of the day. Not only does breakfast end the last 8-12 hours of fasting (sleeping), it has the potential to fuel a focused morning. Unfortunately, too many kids pass on the morning meal, leading to lack-lustre results in the classroom. 
