BREAKFAST

Museli

4 cups salted (rolled rye or barley can be substituted for 1 cup oats)

1/2 cup coconut

1/2 sunflower seeds

1/2 cup chopped nuts

Combine above ingredients in mixing bowl

1 ripe banana

1/2 cup chopped dates, softened in 1/4 cup boiling water

1/2 t salt.

            Place banana. Dates in food processor and blend well.  Pour into oat mixture and mix well.  Spread mixture on large biscuit tray, 1 cm. Thick.  Set oven at 120 degrees and bake for 30 minutes until golden brown.  Turn oven off but leave in oven to complete drying.  When cold, add your choice of dried fruits, dates, sultanas, raisins, chopped figs and pineapple.  Store in an airtight jar.

4 cups rolled oats

4 T honey

1 cup Soya milk

1 t vanilla essence

1 cup date, blended up in food processor

Mix all these ingredients together (except oats) then pour over the oats, and mix them in thoroughly until oats are moist.

Cook in oven at 150 degrees for 1 hour, then turn oven down to low, and let cook for another 2 hours till crunchy.

Note:  Make sure that you keep turning the oats over every 10-15 minutes, so as they do not get burnt, then add the following:

1 cup sultanas

1/2 cup dried figs, chopped into small pieces

4 T Pepetas

1/2 cup sunflower seeds

1/2 cup almonds, chopped

1/4 cup brazil nuts, chopped

6 dried bananas, chopped

Try a carob sauce topping, with a banana smoothie, or apple sauce, yummy!!!

Breakfast……..The most important meal of the day so many of us try to ignore.

Time permitting should not be the rule-according to industrial statistics those who eat a substantial breakfast have fewer awe deals and higher tests on production.  Our children achieve better grades because their concentration abilities have vastly improved.

So with a little forethought and planning-breakfast can be pleasant etc.  So what should…….

Breakfast

Breakfast is the most important meal of the day but how often in this “fast” life of ours we skip breakfast or eat something “on the run” to work or school etc?  Breakfast should be the main meal of the day, when we “break our fast.”  An engine must have fuel to run on and so must the body.  Those who eat a hearty breakfast, have fewer  accidents and higher performance tests on production, according to industrial statistics.  School children get higher grades if they customarily eat a well balanced breakfast.

So what should a good breakfast include to give us this “fuel”-this “energy” that we need to keep us going until the next meal?  Home cooked whole grains, together with fresh fruits and a few seeds and nuts are ideal for this task.  There’s a variety to use: oats, millet, rice, barley, wheat corn etc.  Use these grains either whole, rolled or cracked, on their own or combining one or two together.  Its important though, to vary your grains, they are an important source of many minerals that are vital to the body’s life processes.

This first meal of the day should be well planned, attractively served and contain about half of the days food requirements.  Remember to eat breakfast like a “king”

lunch like a “prince”

and tea like a “pauper”

How to Cook Cereals

Crock-Pot Method

A crock-pot is ideal for cooking whole grains.  In the evening place grain, salt and warm water into crock-pot, turn heat to low and let it cook all night.  About 10 minutes before serving add your dried fruits.  Crock-pot should be at least half full for best cooking results.  1 1/2 cups of whole grain to : 6 cups water.

Stove Top Method

Bring to rolling boil 1 cup of whole grain and 2 1/2 cups water.  Cover and simmer for 30 minutes, turn off heat and let set overnight.  In the morning , simmer until grains burst (about 30-35 minutes) add 1/2 salt when almost done.

Crock-pot breakfast 

1 1/2 cups whole barley (not pearl)

6 cups water

3/4 cup chopped sun dried apricots

3/4 cup raisons or sultanas

1/2 cup chopped dates

1/4 coconut (opt)

1/2 t salt

Place water, barley and salt in crock-pot.  Cover, turn heat to low.  Do this before going to bed and a nice hot breakfast is awaiting for you the next morning.  Simply add the fruit about 10-15 minutes before serving.  Nice with Apple Sauce.

Note:  you can substitute any whole grain in this recipe – wheat, oats, rice, etc.  Don’t be afraid to experiment!

Pear Soufflé

1 1/4 Prepared Soya Beans (recipe miscellaneous section)

1 1/2 cups hot water

1 1/2 cups cold water or Soya milk

2-3 T honey or Stevia to taste

1 1/2 cups maize meal (organic, stone ground, from Health Shop)

1 cup coconut

1/2 t salt

8 large pears, peeled and diced

Place Soya beans, hot water and salt in blender and blend until smooth.  Add meal and coconut and mix well.  Place diced pears in Pyrex dish and pour  over soufflé mixture.  Stir lightly.  Bake at 180 degrees for 1 hour.

Variation:  Use half apples and half pears.  Serve with “Pear Sauce”

Handy Hint:

Use a good pair of scissors to snip your dried fruits-makes it so easy.  Keep them just for this purpose.

Millet:  According to a number of nutritionists, millet can rightly be called the “king of the cereals.”  Dr Harvey Kellogg has said that millet is the only food that can sustain human life when the sole item in the diet.  Millet proteins are complete, containing all the essential amino-acids.  The cereal is low in starches, but rich in vitamins, minerals, and important trace elements.  Unlike other grains, which are acid forming, millet is alkaline, easily digested and never causes gas or fermentation.

Delicious Millet   

4 cups water                                         1/2 t salt

1 cup hulled millet                                 1 t lemon juice

1/2 cup coconut                                    1-2 T honey

1 cup sultanas or 3/4 cup dates or raisins

Sprinkle millet into salted boiling water.  Lower heat, cover and simmer until water is absorbed, about 45 minutes.. Add coconut and sultanas and mix.  This can be made the night before and reheated with fruit juice or Soya milk as it will thicken overnight.  Serve with fresh fruit-sliced bananas, paw-paw, strawberries or chopped apple.

Baked Sesame Millet

1 cup hulled millet                                             1/2 cup raisins

1 cup sesame seeds                                          1/2 cup sultanas

2 1/2 cups water                                                           1/2 t vanilla

2 1/2 cups Soya milk                                        3/4 t salt

Blend sesame seeds in blender until fine.  Mix all ingredients together and pour into an oven proof dish in a moderate oven for 1 hour.

Breakfast

Baked Millet

1 1/2 cups rolled millet (or can use rolled oats)

1/2 cup polenta

1/2 cup coconut

1 cup sultanas

3/4 cup chopped dates

2 Granny Smith apples, grated ( can substitute for other fruit-chopped dried pears, or apricots, etc.)

1/2 t Celtic salt

Mix together and place in Pyrex dish.  Pour over 2-2/12 cups Soya or nut milk.  Sprinkle with coconut and bake for 40-50 minutes in a moderate oven.  This can also be baked the night before and reheated or served cold with sliced banana, paw paw or other fresh fruit in season.

Breakfast Rice

Mix together and place in a Pyrex dish the following:

2 cups cooked brown rice

1/2 cup raisins

1 cup crushed unsweetened pineapple

Blend in blender:

3/4 cup water

1/2 cup cashews

1/4 cup orange juice

1 ripe banana

Pour over rice mixture and gently fork into rice.  Sprinkle with coconut or flaked almonds and bake in a moderate oven for 30 minutes.  Can be baked the night before and served cold or reheated Crock-pot Breakfast.

Dextrinized Grains

Dextrinizing or toasting grains before adding them to water helps to break down raw starch.  All grains, especially rice, cook to a fluffier texture after being lightly toasted.  It also shortens the cooking and improves the flavor.

More information at beginning of Breakfast section.

Breakfast

Peach-Barley Deluxe

2 cups rolled barley (or oats)                            1 t vanilla

2 cups sliced peaches, fresh or tinned                1/4 t salt

1/2 cup sultanas                                                2 T honey

1/2 cup raisins                                                  pinch each coriander and cadamon

1/2 cup coconut                                                2 cups Soya milk

1/2 cup chopped pecans or almonds                 2 cups water or apple juice

Combine all ingredients and pour into a large Pyrex dish.  Sprinkle with coconut and extra chopped pecans.  Bake for 1 hour at 170 degrees.  Serve with sliced banana and one of the fruit sauces.

Note:  This recipe can be made the night before and served cold in summer time and reheated for winter.

Polenta Special

1 cup polenta                                                    2 T coconut milk powder (opt)

3 cups cold water                                             1 cup sultanas

1 cup Soya milk                                                1/2  chopped dates

1/4 t salt                                                           1/2 cup sunflower seeds   

2 T honey                                                         1 t vanilla.

Combine all ingredients and pour into Pyrex dish.  Bake 45-60 minutes at 180 degrees.  Make the night before then its ready for breakfast the next morning.  Serve with sliced banana or stewed or fresh fruit.  Specially nice with strawberries and cashew cream.

Millet Corn Porridge

2 cups water                                                     1/2 cup coconut (opt)

1/2 cup millet                                                    1/2 cup chopped dates

1/2 t salt                                                           1/2 cup chopped dried apricots

1/2 cup polenta

Bring to boil 2 cups water, millet and salt.  Simmer for 30 minutes over low heat.  Add 2 more cups of water, the polenta, coconut, dates and apricots.  Simmer a further 20-30 minutes.  Serve with fresh fruit and Soya milk.

Sesame Oat Waffles

1/2 cup sesame seeds                                       1/2 cup coconut

3/4 cup quick oats                                            1/4 t salt

1/2 cup corn meal (polenta)                              1 3/4 cups water.

Liquefy seeds with port of the water in blender.  Add rest of ingredients and blend well.  If too thick add a little more water.  It needs to be able to spread easily over your waffle iron.  Bake in hot waffle iron approximately 6 minutes,  Serve with banana ice-cream and maple syrup or lemon cashew cream. 

Lentil Waffles

1/2 cup dry green or brown lentils                     2 1/2 cups water

1 1/2 cups water                                               1 t veggie salt or garlic salt

2 T oil

Soak lentils overnight.  Drain and rinse.  Place water, lentils, salt and oil in blender and blend for a few seconds.  Gradually add rolled oats and blend till light and foamy.  Let stand while iron is heating.  The batter thickens on standing.  Blend briefly again.  Bake 10 minutes or until nicely browned.

Sunflower Seed Waffles.

1/2 cup sunflower seeds                                    1/2 cup softened dates (make sure no seeds)

1/4 cup sesame seeds                                       1/4 t salt (opt)

2 cups quick oats                                              2 1/2 cups water.

Put all ingredients into blender and blend till smooth.  Bake in a medium hot waffle iron 8-10 minutes.  Do not open before time is up. 

Soy-Oat Waffles

1 cup soaked soybeans                         2 1/4 cups water

1 1/2 cups quick oats                                        1/2 t salt

2 T sunflower seeds                                          1 clove garlic, crushed (opt)

Soak 1/2-3/4 cup soybeans overnight in enough water to keep covered as they swell.  Drain and rinse.  Place all ingredients in blender and blend till light and foamy.  Let stand for a few minutes and blend again.  Bake 10-12 minutes.  If iron is hard to open, leave seconds longer.

Sprouts and Oat Waffle

3/4 cup mung bean sprouts

1 1/4 cups quick oats

1/2 t salt

2 T olive oil

3/4 t mixed herbs

2 cups water

Place water in blender then add rest of ingredients and blend on high speed until light and foamy.  Pour into heated waffle iron and bake for 7-8 minutes.  Very nice with avocado.

Chickpea Waffles

2 cups water

1 cup chickpea sprouts

1 1/2 cups quick oats

1/2 t salt

1/2 t onion powder

1 T chopped parsley

Blend all ingredients except parsley, until smooth.  Add parsley and mix.  Bake in hot waffle iron for 9-10 minutes.

Almond Waffles

1 cup almonds which have been soaked overnight

2 1/2 cups millet flour

1/2 cup chopped dates, simmered in a little water to soften

1/2 t salt

4 cups water

Blend almonds and 1/2 cup water until smooth then add the remaining ingredients and blend again.  Bake for 8-10 minutes.  Don’t peak till done!

Waffle tips

Waffles may be made ahead, placed in freezer bags and frozen.  To reheat thawed waffles, simply pop into toaster to crisp up or place directly onto oven racks for 10 minutes at 160 degrees.

Use waffles for those special diets-yeast free, gluten free, or wheat free.  Substitute rolled rice, brown rice, or millet meal.

Orange Banana Sauce

1/2 cup well cooked millet or brown rice

1 1/2 cups fresh orange juice

1 ripe banana

1/4 t salt (if grain is unsalted)

Honey to taste

Liquefy in blender.  Variation: add 1/2 cup fresh sweet pineapple.

Apple Passion Sauce

3 apples, cored and chopped

1/2 cup fresh orange juice

1 t grated orange rind

1 T honey

4-5 passion fruit

Place juice, apples, honey and rind in blender or food processor and blend until smooth.  Remove and mix in passion fruit.

Fresh Apple Sauce

4 cups chopped apple

1 cup apple juice

1/2 cup cashew cream

1-2 T lemon juice

2 T honey

Liquefy in blender

Apricot Apple Sauce

1/2 cup chopped, sundried apricots

3/4-1 cup fresh orange juice

1 large Granny Smith apple, washed and chopped

Soak the apricots in juice for several hours or warm apricots and juice on stove until softened.  Place in blender with apple and blend till smooth.  Delicious on Sesame Oat Waffle or Almond Waffles.  If you need it thicker for waffles, try adding a banana.

Pine Apple Sauce

4 apples, chopped

1 cup pineapple juice

Blend at high speed till smooth

Fruit Salad Topping

1 1/2 cups orange juice

3/4 cup cashews

1/2 cup softened dates

Liquefy the above and mix chopped fresh fruit such as-strawberries, bananas, kiwi fruit, pineapple, paw paw etc.  Can add a handful of shredded coconut.  Delicious served over cooked cereal -a breakfast fit for a king!

Orange Sauce

1 cup orange juice, freshly squeezed

1/2 cup pineapple juice

1 t finely grated orange rind

2 bananas

Liquefy in blender.  Variation:  Add 1 cup fresh sweet pineapple pieces and  blend briefly.  Leaving small pieces of fruit.

Delicious Apricot Topping

1 440 gram tin of pie apricots

1 440 gram tin of unsweetened crushed pineapple

1-2 T honey

1/2 cup coconut (opt)

Place all in food processor and blend until smooth

Fruit Milk

2 cups fresh orange juice (or any fruit juice)

2 ripe bananas

1-2 T Soy milk powder

Liquefy in blender and use in place of milk over cereal. 

Fruit Smoothie Supreme

3 cups orange juice, chilled

2 cups apricots, chilled

1-2 bananas (fresh or frozen)

Blend until creamy smooth

Serve over cereal.  Variations:  may add sunflower seeds, cashews or blanched almonds to enhance food value.

CASHEW RICE LOAF

1 cup cashews (raw)                                         1/4 cup chopped parsley

1/2 cup sunflower seeds                                                1/2 t sweat basil

1 onion, chopped                                                          1/2 t garlic powder

1 cup Soya milk                                                            1 t salt

2 1/2 cups cooked brown rice                          1 T Braggs Aminos

1 cup fresh wholemeal breadcrumbs

Blend cashews and sunflower seeds.  Add to remaining ingredients and  mix well.  Pour into a casserole dish and                                                                       bake in a moderate oven for 1 hour.

GARBANZO POT PIE

2 cups potatoes, diced small                             2 cups Soya milk

1 1/2 cups carrots diced small                           2 T plain flour

1 onion, chopped                                                          1 t salt

500 gm. frozen peas                                         2 T country Lane Seasoning

2 cups cooked garbonzos

Steam potatoes, carrots, onion and peas till tender.  Add garbonzos.  Mix flour and milk, bring to boil, add Chicken-style seasoning and slat and simmer 5 min.  Add to vegetables.  Pour into casserole dish, cover with Cobbler Dough and bake in a hot oven for 20 min, or till nicely browned.

PUCHERO

350 gm. Baby lima beans                                              2 cloves garlic, crushed

1 cup T.V.P. Chunks                                        2 t tomato paste

1 large onion, chopped                                     4 tomatoes, skinned

1 red capsicum, sliced                                       salt & basil to taste

1 green capsicum, sliced                                               chopped parsley

Soak lima beans overnight.  Drain.  Cover with cold water, bring to boil and simmer 1 hour.  Drain and reserve 450 ml. Of the liquid.  Cover the T.V.P. with boiling water, cover with a lid and leave for 30 minutes.  Heat a little water or oil in a pan, add onions and capsicums, cook 5 minutes.  Add garlic, drained chunks, tomato puree, beans and reserved liquid.  Bring to boil and simmer 25 minutes.  Quarter tomatoes, add to mixture.  Add salt and basil and simmer a further 5 minutes.  Just before serving , sprinkle with chopped parsley.

PECAN NUT PATTIES

1 cup finely chopped pecan nuts                        1 T parsley flakes 

1 cup cooked brown rice                                  1/2 cup fresh breadcrumbs

1 cup Soya milk                                                1/2 cup wheatgerm

1 T Soya flour                                                  1 onion, finely chopped

1 t salt                                                              1 clove of garlic, crushed

Combine all ingredients.  Shape into patties, and place on a greased oven tray.  Bake in a moderate oven for 30 minutes.  Serve with a gravy or tomato sauce.

COUNTRY LANE SEASONING

1/4 cup onion powder                                       1/2 t. garlic powder

1/4 cup parsley flakes                                       1/4 t, marjoram

2 T celery salt                                                   1/4 t. sweet basil

1 T salt                                                             1/4 t ground bay leaves

1 T tumeric

Mix all ingredients and store in an air tight container.

BREADS & CRACKERS

SAVORY CRACKERS

            2 cups quick oats                                              1/2 cup nuts (cashews, walnuts almonds)

            1/2 cup sunflower seeds                                    1/2 sesame seeds

            1/2 cup lite W/meal flour                                   1 t. onion powder

            1 1/2 t. herb salt                                               1 cup water

   Grind oats in food processor and place in mixing bowl.  Grind nuts and seeds fine in coffee grinder.  Combine all dry ingredients then add water and mix well.  Roll out very thin between was paper and place on Glad Bake lined tray.  Mark into squares, sprinkle with herb salt and bake at 160 degrees for 15-20 minutes.  Watch carefully and remove outer squares as they brown.

CORN CHIPS

            1 1/2 cups water                                   1 t Celtic salt

            1/4 cup golden walnuts                         1/4 cup quick oats

            2 T sesame seeds                                 1 1/4 cup fine maize flour

            1 T coconut

   Blend until really smooth.  Line a tray with Glad Bake and drop spoonfuls to make 30 mm circles.  If batter too thick ad more water and blend again.  It should e quite thin.  Bake at 160 degrees for 15-20 minutes until nicely browned.

SESAME STICKS

            1 1/2 cups lite W/meal flour                  4 soft dates

            1/2 cup Soy flour                                  1/2 cup pecans

            1/2 cup coconut                                    3/4 cup water

            1/4 t Celtic salt

   Mix dry ingredients together.  Blend dates and nuts in water until smooth, then add to dry ingredients.  Knead until all dry ingredients are moistened and mixture holds together.  Take small pieces of dough and roll out to pencil thickness.  Can roll in sesame seeds.  Bake for 20-30 minutes at 160 degrees or until golden brown.

UNLEAVENED BREAD    

            3/4 cup olive oil                                                1 cup water

            2 1/2 cups lite W/meal flour                              2 1/2 quick oats

            1 1/2 t. sea salt

Blend oil and water then pour into dry ingredients and mix well with hands and form into a ball.  Roll out thinly between two pieces of “Go Between” plastic film.  Roll up on rolling pin then unroll onto lightly oiled trays.  Mark into squares and bake then unroll onto lightly oiled trays.  Mark into squares and bake in a moderate oven till golden brown.

ALMOND BREAD STICKS

            1 cup W/meal flour                                                       2 T ground linseed

            1/2 cup lite W/meal flour                                               2/3 cup warm water

            1/2 cup barley flour                                                       3 T honey

            1/2 t salt                                                                       1 t dry yeast

            1/2 cup almonds ground in coffee grinder                      1/4 cup olive oil

   Mix first 6 ingredients together in a bowl.  Blend water, honey, yeast and oil.  Add liquid to dry ingredients and mix thoroughly.  Knead lightly to form a ball.  Roll small pieces of dough into pencil thick sticks and place on lightly oiled tray.  Bake at 180 degrees for 25-30 minutes or until golden brown.  (If you prefer crunchy sticks, reduce heat and bake a little longer.

HONEYED ALMOND BREADSTICKS

            2 cups wholemeal flour (or 1 cup W/meal, 1 cup barley)

            1/2 cup almonds, ground in food processor

            2 T ground linseed

            2 t ground coriander

            1/2 t. sea salt

            2/3 cup cold water

            1/4 cup olive oil

            3 T honey

   Mix first 5 ingredients together in mixing bowl.  Place water, oil and honey in blender and blend till white and creamy.  Add liquid to dry ingredients and mix thoroughly.  Knead lightly in bowl.  Roll small pieces of dough into sticks and place on a non stick tray.  Bake at 170 degrees for 25-30 minutes or until lightly browned.

SAVORY BREAD STICKS

            1 cup  warm water                                            1 T honey

            1/2 t. onion powder                                          1 t sage

            1 t. salt                                                             1 T yeast

            1/4 cup oil                                                        3 cups lite wholemeal flour

   Mix together first five ingredients.  Stir in yeast and oil.  Mix in flour then beat without kneading.  Cover and refrigerate 2-3 hours.  Cut off small pieces of dough and roll in sesame seeds or oat bran, until 5 or 6 inches long.  Place on non stick tray about 1 inch apart.  Let rise.  Bake for 15 minutes at 200 degrees.

OLIVE CORN BREAD

1 3/4 cups hot water                             3 T honey

2 T yeast                                              1 1/2 cups chopped green or black olives

1/2 cup fine maize meal                         5 1/4 cups wholemeal flour

1 t. salt                                                 1 t onion powder

   Add hot water to honey in mixing bowl.  Let cool but still warm.  Stir in yeast, cover and let rise in warm place until bubbly approx. 15 minutes.  Stir in olives, maize meal, salt, onion powder and flour to make a thick dough.

   Turn dough onto floured board and knead until smooth and no longer sticky.  (Add flour as needed).  Place in floured bowl, cover and let rise in a warm place until doubled in size.  Punch down and knead several times.  Cover and let rise again, punch down and knead.  Divide into two loaves and place in oiled and floured tins.  Let rise then bake.

BATTER BREAD

2 cups W/meal flour (can be half millet flour      

3 cups lite W/meal flour

1/2 cup Soy flour

2 T gluten flour

2 T yeast

2 t. sea salt

4 cups warm water

2 T honey

5 T olive oil

   Place all dry ingredients in mixing bowl and mix.  In a jug mix the honey, water and oil and pour into dry ingredients.  Mix well.  This is a soft batter dough – if still too dry add a little more water.  Oil 2 bread tins, sprinkle with sesame seeds and divide mixture between the two tins.  Allow to rise in a warm place for 20-30 minutes.  Bake at 180 degrees for 30 minutes, reduce heat to 160 degrees and bake a further 30-35 minutes.

Variation:  Add to the dry ingredients 1/2 cup chopped dried tomato, 1/2 cup chopped parsley, 1 medium onion, finely diced, 1/2 t garlic powder, 2 t basil.

BATTER WAY HERB BREAD