Kitchen Buddy Culinary School

Breakfast
Breakfast is often our most important meals of the day. The term 'Break-fast' literally means to cease a
fast, from our overnight rest . Fresh fruits are refreshing and energising in the morning, particularly
during the Summer months. A green vegetable juice is rich in essential minerals, grounding and alkaline.
A muesli is a substantial, versatile cereal and full of different textures.

Fresh Milkshake Smoothie

Ingredients

1 portion (1/3 pt) of dairy-free nut or seed milk
eg. sesame, hemp, sunflower, almond.
1 banana
1 pear
1 dsp ground flax / linseed or oil

Optional
1 tsp Maca powder
2 dsp oats
pinch of cinnamon.

Magical Muesli

This museli is a delicious way to begin the day, with slow release sugars.
The Mulberries taste like caramel against the savoury sesame seeds.
Both are excellent calcium sources. The fresh fruit provides simple carbohydrates, vitamins and minerals
Oats (avoid if grain-free) supply Complex Carbohydrates and B vitamins.
Nuts and Seeds provide Protein, minerals and fats.
Coconut, Flax oil or seeds supply healthy fats; Essential Fatty Acids (EFAs).

Ingredients

1 portion of milk or smoothie
Or Juice of one orange

Method

1. Mix all the dry ingredients together.
2. Add the milk or juice. (Leave to soak overnight for softer oats).
3. Serve with slices of fresh fruit, mulberries or coconut.

A selection of any of the following:
Coconut: Freshly cut into chunks (or coconut milk)
20g Nuts eg Brazil, hazels, almonds, chopped.
1 Handful of dried mulberries
Slices of fresh fruit eg. banana & strawberry, apple or pear.
1 dsp Sesame seeds pre-soaked
2 dsp Sunflower seeds soaked or dry
A pinch of cinnamon
1 dsp Oats