From fluffy omelettes, to fruit smoothies,
to corn cakes, breakfast has never tasted this good.
Not only does it give you a kick-start to
the day, this all-important meal will help you maintain a healthy weight.
Fruity goodness
Many cultures around the world make some
form of stewed fruit which is a great way to get your digestive system going.
Dried fruit is produced prolifically in the western and northern regions of the
Cape
Nutritional content per serving 1 452 kJ
58.6 g carbohydrate, 5.8 g protein, 5.7 g
fat, 8.6 g fibre
Spicy dried fruit compote
Serve 8
·
500 g mixed dried fruit
·
500 ml (2 C) water
·
500 ml (2 C) freshly squeezed orange juice
·
15 ml (1 T) xylitol or brown sugar zest and
juice of 1 lemon
·
2 cinnamon sticks
·
6 whole cloves
·
1 star anise
·
½ vanilla pod, split Rooibos tea bag
To serve
·
80 g toasted slivered almonds
·
350 ml fat-free plain yoghurt
In a large pot, combine the fruit, water,
orange juice, sugar, lemon zest and juice, cinnamon, cloves, star anise, vanilla
pod and tea bag.
Cover, bring to the boil then remove from
the heat. Set aside for a couple of hours for he fruit to plump.
Remove the tea bag. Spoon the fruit compote
into a serving bowl and offer the nuts and yoghurt separately.
Note:
Replace the freshly squeezed orange juice
with any fruit juice of your choice.
Fruit compote lives happily in the fridge
for up to five days.
For a smoothie with a difference, add a
piece or two of stewed fruit when blending ingredients.
Porridge with a twist
This unusual recipe is based on a favorite
f the Swazi and Tswana people. Reddish-brown, malt-flavored sorghum meal or
grain sorghum (also known as amabele or mabele) is marked under the brand name
Maltabella. Mixed with maize rice – crushed, dried corn kernels – and cooked
with milk, it’s delicious and nutritious.
Nutritional content per serving 1 139 kJ
50.4 g carbonhydrate, 9.3 g protein, 1.3 g
fat, 4.4 g fibre
Citrus sorghum porridge
Serve 4
·
125 ml (½ C) maize rice
·
125 ml (½ C) sorghum meal (Maltabella)
·
250 ml (1 C) water
·
500 ml (2 C) fat-free milk
·
½ t sea salt
·
1 orange, peeled and segmented
·
2 ruby grapefruit, peeled and segmented
Measure the maize rice into a bowl, add
plenty of cold water to cover generous and set aside for at least 8 hours to
soak. Drain well.
Mix together the sorghum meal and water to
thin paste. Bring the milk and salt to the boil in a pot, reduce the heat, add
the drained maize rice and simmer uncovered for 5 minutes, stirring
occasionally.
Stir in the sorghum mixture and cook for 10
minutes more, stirring occasionally.
Serve in warmed bowls dotted with fruit
segments, a splash of milk and a drizzle of honey if you wish.
Note:
For centuries, sorghum has been the staple
food for millions of rural people in Asia and Africa.
Sorghum is about 70 percent starch. It’s a
good source of energy to start your day.
