3 Superfood Breakfast Recipes

                 These 3  Superfood Breakfast Recipes are vegan, gluten, sugar and salt free.
        There are approximately 250 calories per serving, and you can customize them to suit you taste buds.
Super simple and satisfying, these 3 Superfood Breakfast Recipes, using nutrient dense ingredients, are high in vitamins, mineral and fibre, and you can make them in five minutes with only a few ingredients. 
However, if you have more time, there are extra benefits if you soak grains, legumes, raw nuts and seeds overnight, as that they contain a moderate level of phytic acid and enzyme inhibitors. All plants contain phytic acid in some levels, but grains, legumes, raw nuts and seeds typically contain the highest levels.
Plants need phytic acid to safeguard them until the right growing conditions are present, so they can germinate. In the body, phytic acid can stop nutrients being absorbed and reduce the digestibility of other foods. Enzyme inhibitors prevent premature sprouting of seeds, but affect humans as they bind to nutrients in the body and contribute to nutrient deficiencies as well as irritating the digestive system.

3 Easy Steps to Overnight Soaking:

  1. Place enough warm water in a bowl or jar, to completely cover the grains, raw nuts and/or seeds.
  2. Add the grains, raw nuts and/or seeds, and leave covered overnight on a bench top (not in refrigerator).
  3. Rinse the grains, raw nuts and/or seeds, and discard the soaking water, don’t re-use it.


Overnight Breakfast Bowl

Serves: 4

Ingredients:

  • 2 cups raw rolled oats (often labeled “old fashioned” oats; be sure to use gluten-free – I buy Bob’s Red Mill from Woolworths or IGA)
  • 2 tbsp raw sunflower seeds
  • 1 tbsp raw flax seeds
  • 1 tbsp raw chia seeds
  • 4½ cups almond or coconut milk
Top with (use any combination):
  • Fresh or stewed fruit
  • Shredded coconut
  • Raw nuts or seeds
  • Raw honey or pure maple syrup
  • Fresh mint

Directions:
1. Combine oats, sunflower seeds, flax seeds, chia seeds and almond or coconut milk.

2. Cover mixture, and set on bench top overnight.

3. The next morning, rinse the grains and seeds with fresh water. Don’t reuse the soaking water.

4. Place a serve of your breakfast in a bowl in summer, or warm through briefly as the weather cools down, top with anything you’d like. Place the rest of the mix into the fridge until the next day. Enjoy!



Overnight Chia Seed Pudding

Chia seeds gel when soaked, so generally they are not rinsed after soaking.

Serves: 4

Ingredients:

  • 1/2 cup chia seeds
  • 2 cup coconut or almond milk
  • 1/2 cup blueberries, raspberries, cherries or pomegranate
  • 1/2 tsp vanilla extract (optional)
  • 1/4 teaspoon cinnamon (optional)
Top with (use any combination):
  • Fresh or stewed fruit
  • Shredded coconut
  • Raw nuts or seeds
  • Raw honey or pure maple syrup
  • Fresh mint

Directions:
1.  With a stick blender, food processor or equivalent liquidize 1/4 cup blueberries or other fruit.

2. Combine chia seeds and almond or coconut milk.

3. Cover mixture, and set on bench top overnight.

4. In the morning, stir the chia pudding to break up any clumps.

3. Place a serve in a breakfast bowl in summer, or pour warm coconut or almond milk over a serve as the weather cools down, to make a chia porridge. Top with anything you’d like. Place the rest of the mix into the fridge until the next day. Enjoy!



Morning Energy  Balls

Serves: 4

Ingredients:

  • cup old fashioned oats
  • 1/2 cup almond butter or a combination of any nuts
  • 1/4 cup ground or whole flax seed
  • 2 tbs of your favorite dried fruit or 3 medjool dates, pitted
  • Tablespoon raw honey or pure maple syrup
  • 1/2 teaspoon cinnamon

Directions:
1. Blend all ingredients in a food processor until sticky and roll into balls.

2. Chill in the fridge, and snack away. Enjoy!



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