Category Archives: Breakfast

Fibre: The Original Sexy Superfood

When was the last time you discussed your bowel movements at a dinner party? It seems fibre intake and subsequent bowel activities are not a popular dinner conversation. Trendy superfoods like acai and goji berries, spirulina, cacao and wheat grass seem to be the focus when discussing superfoods.

Don’t get me wrong, I do love an acai breakfast bowl – spirulina shot and raw cacao coated goji berries do excite me. However, expensive ingredients from exotic locations are omnipresent whilst fibre is often considered passé.

Long before noni juice was purported to aid digestive discomfort and maca was heralded for …

Read the complete article on TheUpside Blog HERE

For wholesome nourishing and utterly delicious high fibre breakfast options, see HERE


ChocChai Tea

This is possibly the most delicious drink I’ve ever made.

Chai tea, freshly brewed with 1 teaspoon raw cacao powder, 1/2 teaspoon Manuka honey, rice milk and red chilli.

Don’t be deterred by the chilli, this tea is equally warming, spicy and with only a slight kick from the chilli.

Packed full of antioxidants to boost health.

If you swap the typical Friday night drinks with this, I’m pretty sure Saturday morning will look a whole lot better

Choc Chai Tea Ingredients

Choc Chai Tea

3/4 Cup Freshly Brewed Chai Tea
1/2 Cup Warmed Unsweetened Rice Milk (or milk of your choice)
1 Teaspoon Raw Cacao Powder
1/2 Teaspoon Manuka Honey
Chopped Red Chili, to taste

Combine all ingredients, let steep for 3-5 minutes before drinking.

A Gorgeous Green Smoothie Bowl

One of my favourite breakfasts is a green smoothie bowl.

Yes, i’m one of those people.

Aside from the flavour, the beautiful vibrant colour and the stunning antioxidants contained within, I just love the thought of eating vegetables for breakfast.

Yes, I really am one of those people 🙂

Although this is a stunning breakfast to kick start the day, it would also make a beautiful afternoon tea or post workout recovery meal.

A Gorgeous Green Smoothie Bowl

A Gorgeous Green Smoothie Bowl


2 Cups Spinach

½ Medium Lebanese Cucumber (skin on)

2 Ripe Kiwi Fruits

½ Medium Banana

½ Ripe Small Avocado

Handful of nuts (approximately 8-12)

Puffed amaranth*

2 Tablespoons Cacao Nibs

2 Tablespoons Goji Berries



In a blender, add spinach, cucumber, 1 kiwi fruit, banana and avocado.

Add a ¼ cup of water to assist blender movement (note: high speed blenders such as a Vitamix may not need water). Water addition will create a thinner smoothie, so add in small quantities.

To Serve One:

Pour green smoothie into bowl.

Chop the second kiwi fruit then stir through smoothie.

Top smoothie bowl with nuts, amaranth* and cacao nibs.


* Amaranth is an ancient grain rich in B vitamins to assist with energy transport around the body. It is also a good source of fibre to keep bowels regular. Amaranth can be found in all health food stores.

Porridge Schmoridge

Porridge is one of my favorite breakfasts.

I’m not talking the 2 minute stodgy microwave stuff masking as porridge.

Rather, the beautiful soaked, baked or cooked over stove top seeds and wholesome grains.

If you mix up the porridge ingredients it’s amazing how many different combinations you can make. If you’re not a fan of oats, it’s no problem.

Think millet, buckwheat, quinoa, spelt and amaranth as a start.

These are plant foods that are rich in essential nutrients your body needs to kick start the day.

From B-vitamins for energy transport around the body, slow digesting carbohydrates for blood sugar regulation, fibre for gut health and a boost to the immune system, protein for fullness, cell repair and turnover, magnesium for muscle recovery, relaxation and bone health and selenium for immune support; to list a few.

In my household, I mix up the porridge ingredients and often add nuts and seeds to boost the ratio of good fats for brain and eye health.

Nuts and seeds also boost the protein component. It’s important to have protein and carbs for breakfast to assist with blood sugar regulation. A large bowl of plain oats simply won’t do for this very reason.

See below for some of my favorites:

Creamy Porridge

Creamy porridge cooked with rice milk, water and peanut butter topped with caramelized banana.

Creamy porridge cooked with rice milk, water and peanut butter topped with caramelized banana.

Nutty Choc Maca Porrij (using Brookfarm Power Porrij)

Nutty Choc Maca Porrij

Nutty Choc Maca Porrij

Prepare porrij on stove with water, mix in 1/2 teaspoon each of raw cacao powder, maca powder and cinnamon per person.
Once cooked, take off heat and stir through 1 tablespoon of almond chia seed butter and small spoon of coconut sugar, honey or sweetener of your choice.
To serve, top with almonds, natural yogurt and shavings of raw chocolate. I like Loving Earth dark chocolate.

For an extra special touch, I put organic myrtus berries in the bowl before adding the porrij, it’s a little surprise burst of berry goodness.

Raspberry Stained Porrij

Raspberry Stained Porridge

Raspberry Stained Porridge

I prepared Porrij on medium heat stove with water. Add frozen raspberries after 5 minutes, let them break down and colour the Porrij pink.
Once cooked stir through a small amount of coconut sugar.
Once plated top with carob syrup and kefir. It’s a little tart and beautifully warming,

Green Tea Porridge

Green Tea Porridge with Condiments

Green Tea Porridge with Condiments

Whilst preparing your porridge, add 1 teaspoon of Matcha green tea powder (unsweetened). Once porridge is cooked, stir through mixed seeds and crushed nuts.

To plate, pour the porridge into a bowl and top with mixed unsalted nuts, buckwheat groats and drizzle carob syrup around the edges for something a little special.

Coconut Carob Porridge

coconut Carob Quinoa Porridge

Coconut Carob Quinoa Porridge

Prepare quinoa ahead of time. Re-heat on stove with coconut milk. Once warmed through, stir through carob powder (raw cacao powder could be used instead).

Then serve with ripe banana and shaved coconut slices.


Cinnamon-ey Porridge

Please don’t judge me for what i’m about to say.

You see i’m a bit of a rebel.

I tend to add far more cinnamon to food than most people.

Relax now, I told you i’m a REBEL.

You see, I love cinnamon. I love the characteristic aroma (thanks to the cinnamic aldehydye component) and the pungent, spicy flavour.

I adore the sweet and spicy contribution it makes to any dish or potpourri bundle.

I began researching the health benefits of cinnamon many years ago. Possibly to justify my generous (some say call it, heavy handed) addition of the spice to my food. Possibly 🙂

However, what struck me was actually the origin of cinnamon.

It is listed in numerous places in the bible. Moses was commanded to use sweet cinnamon and King Solomon sings about the beauty of his beloved cinnamon. Actually now i think about it, i’m less rebel, more holy and pure, because cinnamon also inspires me to sing when i’m creating in the kitchen.

Back to the health benefits of cinnamon…

Cinnamon has a profound ability to balance blood sugar levels. It slows the rate at which food enters the blood stream, especially carbohydrate based foods. Cinnamon may also assist Diabetic sufferers by enhancing ones sensitivity to insulin.

If that wasn’t enough, cinnamon may also exert anti-clotting mechanisms and act as an anti-inflammatory. Both are excellent news for reducing the risk of Stroke and heart disease.

However, there is a catch.

You need to consume sufficient cinnamon in order to get the benefit. A light sprinkling over the top of your porridge  simply won’t do. A heaped tablespoon or 2 consumed regularly is needed.

Here, I present my stunningly aromatic, fragrant cinnamon-ey porridge which contains generous cinnamon.

The stunning aromas are a welcome addition to the morning breakfast ritual.

cinnamon-ey Porridge

cinnamon-ey Porridge

Serves 2:


1/2 Cup Porridge (oatmeal)

4 Tablespoons Ground Cinnamon

1 Cup Water / or Milk, for a creamier consistency

10 Brazil Nuts (or any other nut you prefer)


Combine porridge with water (or milk). Let soak for minimum one hour, or overnight.

One oatmeal has marinated in the water and softened. Add cinnamon. Mix to combine.

Place the mix in a saucepan over a medium heat stove.

Cook and stir for approximately 5 minutes.

Separate into bowls and top with a little extra cinnamon.

Top the cinnamon-ey porridge with Brazil nuts.





Poached Fruit

Apples often go under the radar in fruit popularity stakes. They are available all through the year so are often taken for granted. However, their natural sweetness and gorgeous crunch are reasons enough to vote for the humble apple.


After praising the apple crunch for a moment, let’s divert. Apples are really very versatile. They are delightful spread with almond butter for a snack, grated into Bircher muesli or chopped and stirred through a salad with celery, crunchy leafy lettuce and natural yogurt.

However, one of my favourite ways to serve apples is to poach them with loads and loads of cinnamon. Warm poached apples and pears are often considered in winter. However, i like them equally in the warmer months. I serve them chilled with almonds, cashews and a little kefir.


3 Green Apples

3 Red Apples

3 Pears

1 cinnamon quill

Ground Cinnamon, to taste (I love cinnamon so am heavy handed with amounts. I would add 1 teaspoon for every whole fruit. So, in this recipe 9 teaspoons)

1 Cup water


Chop apples and pears roughly (this should be rustic)

Add chopped fruit to saucepan

Mix ground cinnamon into fruit.

Break up the cinnamon quill, add to the saucepan

Pour water over fruit

Poach fruit on low to medium heat until fruit has softened and browned. Stir continuously.

Note: I like a thick syrup so prefer to add less water and stir often. Fruit will stick to the saucepan if not mixed regularly.

Note: For a thinner syrup and more ‘juice’ add more water.

Note: Remove the woody cinnamon quill before serving 🙂

Apples and Cinnamon

Apples and Cinnamon

Poached Fruit

Poached Fruit

For something special, serve the poached fruit in glasses. Then top with natural yogurt that has been infused with one vanilla bean. Top with a few sultanas and a sprig of mint. This is pure joy and a beautiful way to have dessert

Vanilla bean yogurt, poached fruit and sultanas

Vanilla bean yogurt, poached fruit and sultanas

Cacao Quinoa Porridge with Walnuts, Blueberries and Caramelized Banana

Cacao Porridge

I can’t lie, I have a soft spot for blueberries. Truth is i’m quite partial to all berries but I love the burst of blueberry freshness you get when biting on the fruit. During winter I buy frozen organic berries so i don’t miss out. They are a perfect match with poached apples and cinnamon or sprinkled over spelt pikelets. However, my favourite blueberry eats are combined with caramelized banana in this warming nourishing porridge recipe.

I have used quinoa flakes as the porridge grain. They cook super fast and turn a smooth gooey like which is the perfect consistency for comfort food during winter. Don’t think they aren’t perfect for summer, this breakfast is a top choice for summer too.

1/2 Cup Quinoa Flakes (not quinoa grain)
1 Cup Almond Milk
1/2 Cup Blueberries
1 Medium Size Ripe Banana
1/2 Cup Walnuts
2 Tablespoons Macadamia Nut Oil
1 Tablespoon Coconut Sugar

Prepare quinoa flakes (not quinoa grain) on medium heat stove with 3/4 cup almond milk. Reserve 1/4 cup Almond milk to top up during cooking or add at the end.

Once quinoa flakes are cooked and porridge like, remove from heat. Stir through blueberries. Set aside.

On medium heat pan, add macadamia nut oil. Then add slices of ripe banana to pan. Banana will become aromatic. Once browned, top quinoa porridge with banana. Then sprinkle with walnuts and coconut sugar.