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.

Description: Fruity goodness

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

Description: 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.


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

Description: 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.


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.

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