Healthy breakfast bowl with millet, plums, pumpkin seeds and walnuts

Healthy breakfast bowl with millet, plums, pumpkin seeds and walnutsVegan, gluten free

Breakfast, for some people, is the most boring meal of the day. Many find it dull because they have been reaching for the same ingredients to make the same boring dishes for the most of their lives. Typically, in America breakfast consists of a toast with jam, eggs, yogurt, orange juice or a store bought cereal served with cold milk. Pancakes and waffles with fruit on holidays. Very predictable, not exciting and not so healthy at all.

But when you discover that there are other alternatives – both healthy, exciting and easy to make – you may change your mind and decide that the first meal of the day is not so boring, after all.

As I mentioned in one of my previous posts, breakfast should be healthy and well-balanced to restore glucose level after its drop at night and provide energy for the body and mind. It shouldn’t be huge or too heavy because in the morning, our digestive system is not ready to break down and absorb nutrients from a heavy meal. It reaches its highest potency later, at a lunchtime, so lunch should be the largest meal of the day.

I find breakfast bowls a great alternative to those other traditional foods typically prepared for breakfast. They consist of cooked grains, possibly gluten free, mixed with nuts, seeds, spices and dried or fresh fruits. Such combinations make them nourishing and easy to digest. Whole grains that provide complex carbohydrates are important component of a healthy breakfast because they take longer to break down into blood glucose and offer indigestible fibers that aid in gut health and prevent constipation. Adding a small amount of clarified butter (ghee) to the cooked grains will increases the absorption of nutrients. Ghee is also anti-aging.

When you find yourself feeling bored thinking of reaching for a box with cereal again to mix it with cold milk, think again and change your breakfast routine. A breakfast bowl prepared with cooked grain of your choice combined with your favorite nuts, seeds and fruits will transform your perception of the first meal of the day. You don’t have to eat a bowl of grains every day, but try it once to see how many different options there is. Creativity kills boredom, that’s one sure thing.

In this recipe I used millet, but it can be replaced by other grains, such as: oats, buckwheat, quinoa, amaranth or  rice, depending on what you like and what serves you best. To the millet I added fruit, which according to Ayurveda, “is like gold in the morning” because at this time of day we can best absorb the nutrients it offers. I chose plums, presently in season, which have excellent nutritional qualities and will lend sweetness and slight tartness to the nutty flavor of millet. 

Some nutritional facts about plums:

• Great source of vitamin B1, B2, B3, B6, vitamin C, E and potassium
• Supply dietary fiber and are low in calories
• Help increase absorption of iron into the body
• Destroy breast cancer cells
• Are full of antioxidants that improve brain memory and slow down the progress of Alzheimer's disease

Serves 2

Ingredients:

• 11/2 cup cooked millet 
• 8-10 fresh plums, lightly stewed
• 2 tbsp clarified butter or olive oil
• 3-4 tsp agave nectar
• 1/2 tsp ground turmeric
• 1/8 cup raw pumpkin seeds 
• 1/8 cup walnuts, lightly toasted
• 1/8 cup hemp seeds (optional)
• pinch of salt 

Preparation:

Divide the millet and other ingredients between two bowls - about 3/4 cup of millet per bowl. Add olive oil or clarified butter and agave nectar, salt and turmeric to the millet and stir well. Slice the plums (I used Italian plums for this bowl) into halves, remove pits and place the plums in a small saucepan with about 3 tbsp of water. Stew the plums over low-medium heat for about 2 minutes. Set aside, spoon out the juice and add it to the millet. Stir it well. Adding the plum juice will enrich the flavor of the millet and make the mixture lightly moist. Arrange the plums on top of the millet, sprinkle the hemp and pumpkin seeds in the middle and toasted walnuts around the plums. I sliced the plums thinner - into quarters -  but this is totally optional.
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Tip: Millet can be cooked a day before and warmed up before breakfast with about 1/8 cup of water. Bring it to a simmer, turn off the heat after about 30 seconds. Cover and let it sit for about 5 minutes. Fluff it up with a fork. It should be eaten warm.

  

Warning: Millet, regardless of its great nutritional value, should be eaten in moderation, preferably once a week or less. It contains goitrogens, substances that suppress thyroid activity and when eaten in large quantities may lead to thyroid imbalances. Millet is not recommended for people with hyphothyroidism.

Fabulous and super healthy crepes with raw veggies and hemp seeds

Gluten free and vegan   
http://kimberlysnyder.com/blog/http://indianhealthyrecipes.com/
Fabulous and super healthy crepes with raw veggies and hemp seeds

Chickpea flour (also called “gram”) is a great gluten-free alternative to a regular flour and is very popular in India, Nepal, Italy and French Riviera. It has a higher proportion of fiber and protein than other flours and offers a good array of minerals such as calcium and magnesium, folate — essential for a healthy pregnancy— vitamin B6 and potassium. 

This recipe will yield about 8-10 crepes (5 inch in diameter).

For the batter:                                                  

• 1 cup chickpea flour                                           
• 1 cup filtered water                                             
• pinch of salt                                                         
• 1 teaspoonful turmeric                                         
• 1/2 cup of chopped cilantro or dill (optional)      

For the toppings:                                                                         

• 1 tsp clarified butter or oil olive                                                                       
• 1 cup organic spinach                                                                             
• 10 radishes
• 3 plum tomatoes
• 1 avocado cut up in ½ inch chunks
• 1 small red onion, chopped  
• ¼ cup hemp seeds 
• lemon juice, pepper
• cayenne pepper (optional)

Stir chickpea flour, water and salt in a large bowl using a whisk. Set aside and let the batter sit for about 1-2 hours at room temperature.

Stir the mixture again with the whisk making sure that it’s smooth and lump free adding about 1/3 cup more water in the process. Add turmeric and chopped cilantro or dill. Mix well. The consistency of the batter should resemble cream. Preheat a skillet over a medium-high. The pan has to be really hot, otherwise the crepes may stick to the pan and break. To grease the skillet rub a little bit of the clarified butter or olive oil on the skillet with a paper towel.

Pour about ¼ cup of the batter into the pan (I use a small ladle for each crepe). Tip and rotate pan to spread batter thinly. Brown on both sides and place for a large plate. For extra crispness you can place them again on a hot pan for about 30 seconds on each side.

Tip: for larger skillets use more batter (about 1/3 cup per crepe). Don’t stack the crepes on top of each other when they are cooling so they don’t become soggy.

Place each crepe on a separate plate. Arrange about 5-6 spinach leaves on top of each crepe. Place 2 pieces of avocado, 2 tomato slices, 2-3 slices of radishes, about ½ tsp red onion on the spinach leaves. Sprinkle with hemp seed, chopped cilantro, lemon juice, salt and pepper. If you like spicy use cayenne pepper.

The crepes can be stored wrapped in an aluminum foil and reheated on the next day.

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