Gut friendly breakfasts

  • 7 Feb 2017
  • Reading time 4 mins
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Breakfast is the most important meal of the day, and here are a few digestion-friendly recipes to get you off to a good start.

Oat Crunch Yoghurt Pots

Pear and cinnamon are perfect flavour partners and make a great breakfast combo. The protein from the nuts and yoghurt is digested more slowly than carbohydrate, ensuring a steady release of energy.

Serves 4

Ingredients

4 pears, cored and roughly chopped

1 tsp ground cinnamon, or to taste

1 tbsp coconut oil or mild olive oil

2 tbsp xylitol or coconut palm sugar

50g whole oat flakes

1 tbsp flaked almonds

1 tbsp ground chia seeds

1 tbsp roughly chopped macadamia nuts, hazelnuts or any other raw, unsalted nut

1 tbsp pumpkin seeds

400g live natural yoghurt

Method

1. Put the pears and a dash of water in a pan over a high heat, cover and bring to the boil, then reduce the heat and simmer for 3–5 minutes or until fairly soft. Add a little cinnamon to taste. Set aside to cool.

2. Gently heat the oil in a frying pan over a medium heat, then add the xylitol, oats, nuts and seeds, and stir for a couple of minutes or so to allow the oats to toast slightly. Set aside to cool.

3. Put the stewed pears in small serving bowls, cover with the yoghurt and top with the granola.

Blueberry Yoghurt Sundae

If you have digestive problems, try sheep’s or goat’s milk yoghurt, as they tend to be better tolerated than cow’s milk.

Serves 1

Ingredients

3 heaped tbsp blueberries

3 heaped tbsp live natural yoghurt or sheep’s or goat’s

4 tsp ground chia seeds, or other seeds or flaked almonds

2 squirts of Cherry Active juice, or blueberry juice

Method

Put the blueberries into a wide glass or a dessert bowl. Spoon the yoghurt over the berries, then scatter the seeds or almonds over the top. Finish by drizzling the juice over the top.

Raw Chocolate and Goji Granola

This chewy, chocolatey granola might seem far too decadent for breakfast, but in fact it’s a cunningly disguised healthy option. It is packed with seeds, while the cacao powder adds a rich, chocolate flavour but none of the added fat and sugar of processed chocolate. It is also a good source of magnesium – nature’s relaxant mineral.

Serves 4

Ingredients

3 tbsp coconut oil or mild olive oil

150g whole oat flakes

3 tbsp tahini

3 tbsp pumpkin seeds

3 tbsp sunflower seeds

3 tbsp sesame seeds

3 tbsp ground chia seeds

3 tbsp desiccated coconut

3 tbsp goji berries

3 tbsp xylitol or coconut palm sugar, or to taste

1 tsp ground cinnamon, or to taste

1 tsp ground ginger, or to taste

4 tbsp raw cacao powder, or to taste

Method

1. Gently heat the oil in a frying pan over a medium heat. Add the oat flakes and stir to coat them with the oil. Then mix in the tahini as best you can, spreading it around the oats fairly evenly.

2. Turn off the heat and stir in the remaining ingredients.

3. Taste and adjust the flavour by adding more xylitol, cinnamon, ginger or cacao, if necessary.

Salmon and Asparagus Omelette

This dish ticks a lot of boxes, with the oily fish providing omega-3, the egg providing a hefty dose of B vitamins and the green vegetables adding fibre and vitamins.

Serves 1

Ingredients

50g fine asparagus spears, trimmed

a knob of butter or coconut oil

3 organic or free-range eggs, beaten

1 heaped tbsp diced smoked salmon, or more if you like

freshly ground black pepper

lemon wedge, to serve

Method

1. Steam the asparagus in a steamer insert in a large pan containing boiling water for about 5 minutes or until al dente – take care to take it off the heat as soon as it is cooked. While this is cooking, make the omelette.

2. .Heat a small frying pan over a medium heat, add the butter and move it about the pan to coat the base and sides, then pour in the eggs. As the omelette starts to set, repeatedly run the back of a fork across the base of the pan to lift up some of the mixture and let the uncooked egg spill underneath and cook.

3. When the base has coloured and set, put the asparagus over half the omelette and top with the smoked salmon. Sprinkle with black pepper, then carefully fold in half and leave for 30 seconds or so to cook the middle before easing it out of the pan and onto a plate. Serve immediately, with a lemon wedge on the side.

All these recipes and more can be found in my new book Improve Your Digestion. Chia seeds, CherryActive and Xylitol are all available from HOLFORDirect.com

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