RICE PUDDING

This rice pudding has been adapted from a 4-Ingredient Recipe by Kim McCosker. I make a big batch of this rice pudding at the beginning of the week and it provides my husband and I with breakfast for four days each (it serves 8!). It can also be served as a dessert! The touch of cinnamon really makes the dish so don't leave it out! 

Ingredients

• 2 cups arborio rice
• 4 cups water
• 2 cups milk or milks of your choice - reduced fat cows milk if you can tolerate dairy or choose from soy, lactose-free, oat or unsweetened almond milk as alternatives
• 1/2 cup sultanas 
• 2 teaspoon ground cinnamon
• Optional - 1-2 servings of fruit of your choice, such as 1 banana, sliced, a handful of blueberries or strawberries 
• Optional- a handful of shredded or flaked coconut, lightly toasted 

Cooking 

1. Bring the 2 cups of rice and the 4 cups of water to the boil in a medium saucepan, covered. Once boiled, reduce to a simmer and continue to cook, lid askew. 

2. Cook until water has almost all absorbed, then add the milk, 1/2 cup at a time, stirring constantly. Keep heat low. Once the milk has been absorbed into the rice, remove from heat. Add the sultanas and cinnamon and stir well. 

Top with fresh fruit and/or coconut and serve warm. 

Serves / 8 

Total Preparation & Cooking time / 15 minutes 

x Emily 

ORANGE & POPPYSEED PANCAKES

I love using citrus zest in place of sugar to add flavour to otherwise bland ingredients. Take these Orange & Poppyseed pancakes. Without the orange rind and poppy seeds, this recipe is are dangerously close to producing standard, run of the mill pancakes. Add some orange zest & juice with a sprinkling of poppy seeds and enter the flavour. 

INGREDIENTS

• 1 cup self-raising flour (or gluten-free self-raising flour if intolerant)
• 2 tablespoons poppy seeds
• 1 tablespoon natural maple syrup (not 'flavoured' maple syrup)
• 1 cup reduced-fat cows milk (or lactose-free, soy or unsweetened almond or oat milk if intolerant to dairy)
• a dash of vanilla essence 
• 1 free range egg, lightly beaten
• the zest and juice of a medium orange 
• extra virgin olive oil spray or 2 teaspoons extra virgin olive oil 

COOKING 

1. Combine the flour and poppy seeds into a large bowl. Make a well or hole in the centre. Pour the syrup, milk, vanilla, egg and orange zest & juice in a medium bowl into the well and stir well to combine. 

2. Heat a pancake pan or medium non-stick frying pan on medium-low heat and add cooking oil spray or 1 teaspoon olive oil. Using a 1/4 cup as a measurement, spoon the mixture into the pan in droplets and create circles. (However big you want to make the pancakes is up to you- I find that it is easier to cook them if they are slightly bigger than pikelets but smaller than pancake size). Turn each pancake over when bubbles begin to appear on the surface. Keep the pan on medium-low heat. Cover to keep warm and repeat until all batter has been used. 

These pancakes have enough flavour so there is no need to serve with any syrup! You can reserve some of the orange zest and poppy seeds and serve with these sprinkled on top, if desired. 

Serves / 4 
Total Preparation & Cooking time / around 15 minutes 

x Emily 

RUSTIC SCRAMBLED EGGS

Here's a no-fuss breakfast recipe for those mornings when oats or toast just won't cut it. I love eating eggs for breakfast, as I get an instant protein hit. I often eat them with a slice of lean ham and baby spinach instead of bread, however you can add 1 piece of wholemeal, multigrain or rye toast to your serving. This is a very simple recipe that can be altered to suit what you have in your fridge/pantry. 

INGREDIENTS

• 4 eggs, preferably free-range, lightly beaten
• 2 tablespoons fresh basil, finely chopped, plus a few extra leaves to serve 
• 1/2 teaspoon of smoked paprika 
• 1/3 cup reduced-fat cows milk, (if dairy intolerant substitute for soy, lactose-free or almond or oat milk with added calcium)
• 1/2 red or green capsicum, seeded and finely chopped
• 1 garlic clove, finely diced
• 1/2 a small red onion, finely chopped
• 1 teaspoon extra virgin olive oil 
• pinch of sea salt & ground black pepper, if desired
• Optional - either add a thin slice or 2 of lean ham and a handful of baby spinach or 1 piece of wholemeal, multigrain or rye toast per serving

COOKING 

1. Whisk the eggs, basil, paprika and milk in a medium bowl until well combined. 

2. Heat a medium to large frying on medium heat and add olive oil, swirling to coat. Add the capsicum, garlic and red onion and cook, stirring, for around 2-3 minutes or until the onion is soft.  Add the eggs and stir gently until the eggs are just set and 'scrambled'. 

3. Serve half of the cooked eggs on top of ham & spinach or toast with a few basil leaves scattered on top, if desired. 

Serves / 2 
Total Preparation time / max 10 minutes 
Total Cooking time / maximum 7 minutes 

x Emily 

MAPLE SYRUP PANCAKES

Pancakes: not always bad for you! They can be, if you serve them alongside ice cream, chocolate, pure cream and knobs of butter. However, just a couple homemade pancakes with a side of fruit can be healthy and delicious at the same time. I like adding the maple syrup to the batter as it gives it more flavour. Also, when you put the syrup in the batter you do not need to add maple syrup to the cooked pancakes, which can result in a lot of extra calories when the maple syrup is poured on at liberty! Cooking pancakes are a great way to cook for both your kids and yourself on a weekend morning. I have very fond memories of my Dad making pancakes and pikelets for us every Sunday morning when I was growing up. I'm sure my mum would have loved when Sunday rolls around, as it was only of the only times he cooked! 

INGREDIENTS

• 1 cup self-raising flour / gluten-free self raising flour for the intolerant or allergic 
• 1 egg, lightly beaten 
• 1 teaspoon vanilla essence 
• 1 cup reduced-fat cows milk (or soy, lactose-free, unsweetened almond or oat milk if intolerant to dairy)
• 3 tablespoons maple syrup
• 200g fresh strawberries, halved 
• extra virgin olive oil spray or 2 teaspoons 

COOKING 

1. Pour the flour, egg vanilla essence, milk and maple syrup in a large bowl and whisk well to combine until the batter contains no lumps. 

2. Heat a medium to large frying pan over medium-low heat and add 1 teaspoon of oil. Pour 1/4 cup of the pancake batter into the pan per pancake and cook until bubbles appear on the surface. Carefully flip the pancake and cook on the other side until the pancake is browned to your liking. Remove from the pan and cover, keeping warm whilst you repeat this process until no batter remains. The batter should make around 8 large pancakes. 

3. Serve with strawberries 

Serves / 4  = 2 pancakes each 

Preparation & Cooking Time /  30 minutes maximum 

x Emily 

HOW TO POACH AN EGG

In this breakfast dish I describe the fine art behind poaching eggs (or at least what I have picking up from my partner, cooking magazines and my mother). Do not be afraid to try this recipe because of the detailed 3^rd step, as this detail is designed to help, not hinder your cooking. Best of luck! I think if you can poach an egg and serve it in a somewhat 'pretty' condition, you can do pretty much anything in the kitchen (besides perhaps de-boning a duck or killing a live lobster).

INGREDIENTS

• 2 free range eggs 
• 2 tablespoons white vinegar 
• 1/4 a small avocado, generously spread onto the toasted bread
• 1 piece of multigrain, wholemeal or gluten-free bread, toasted 
• 1 handful washed baby spinach
• 1 small to medium tomato, sliced
• Optional- a squeeze of lemon and a tablespoon or 2 of chopped fresh herbs, such as basil, chives, parsley, etc. 
• 10g reduced-fat feta, crumbled 

COOKING 

1. Bring the eggs to room temperature as warm eggs will take less time to poach. Crack one egg into a small cup and add 1 tablespoon white vinegar. Repeat in a separate cup with the other egg. (I use vinegar as this helps to set the egg). 

2. Fill a large saucepan/ frying pan with 8cm of water. Bring the water to the boil, then reduce to medium-low heat and simmer. (You will know the water is simmering when you can see small bubbles at the base of the pan). Use a wooden spoon or whisk to stir the water in one direction, creating a whirlpool. Pour in one egg at a time, making sure to pour the egg as close to the water surface as possible, in the middle of the whirlpool. (The whirlpool motion is essential as it makes the egg white wrap around the egg yolk to form a round shape). Cook for 2-3 minutes for a semi-soft yolk or 3-4 minutes for a firmer yolk. NB- Do not stir the water once the egg is cooking. 

3. Use a slotted spoon to transfer the egg on top of your toast (which can be 'buttered' with avocado). Serve the poached eggs with baby spinach, tomato, lemon juice, fresh herbs and feta piled on top or on the side. 

Serves / 1 

Total Preparation time / 15 minutes 

Total Cooking time / 12 minutes 

x Emily 

HEALTHY FRENCH TOAST with VANILLA LEMON STRAWBERRIES

Who says that all French toast has to be fatty and sugary with copious amounts of ice-cream, maple syrup and chocolate? Yes that first sentence may sound like a dream to you, but it is no friend to your waistline or your organs! French toast can be healthy, as my mother taught me growing up. She used to make French toast for me on occasion, whenever I requested it in the morning (such a spoilt little girl I know!). I believe she had learnt how to make this delicious breakfast food from my Babushka (Nanna), who used to own a little restaurant in Melbourne’s Chapel Street. Babushka’s and dedushka’s (grandfather) restaurant served beautiful Russian food and filling breakfasts; such as french toast and eggs. I have adjusted the recipe somewhat to omit the extra sugar that they used (sorry for all you sweet people out there!) Trust me when I say that this french toast still tastes incredible sans sugar, due to the vanilla essence, the lemon, the fresh strawberries and the spicy hit of cinnamon. 

INGREDIENTS

• 150g strawberries, cut into halves or quarters 
• 1 teaspoon vanilla extract /essence (organic and natural if available)
• 1 tablespoon lemon juice
• 2 free range eggs, beaten well 
• 1/4 cup unsweetened almond milk 
• 1 teaspoon ground cinnamon
• 4 pieces of multigrain, wholemeal or gluten-free bread 
• 1 teaspoon rice bran oil

COOKING 

1. Place the cut strawberries, vanilla essence and lemon juice in a small bowl. Toss well to combine and leave the flavours to soak whilst you prepare and cook the toast. 

2. Place the beaten eggs, milk and cinnamon into a medium bowl and whisk well to combine. Soak each slice of bread in the egg mixture. Heat a large fry pan over medium heat and add the oil, swirling to coat the pan. When oil has heated add the 4 slices of bread and cook for 3-4 minutes on each side or until egg is cooked and the bread is golden in colour. Remove from heat and top with the marinated strawberries. Serve warm. 

Serves / 2 

Total Preparation time / 10 minutes maximum

Total Cooking time / 10 minutes maximum

x Emily 

HARD BOILED EGGS

Why does breakfast always taste so damn good on Sunday? Breakfast on weekdays is often mundane and can even be described as a bit of a chore, however weekend breakfasts never lose their novelty. Perhaps it has something to do with the fact that for many of us, we know that after consuming our leisurely and often naughty Saturday or Sunday breakfast we have no work commitments to attend to. If only we had the time or energy during the week to truly look forward to our breakfast, as it is the most important meal of the day. “It gets your metabolism going!’ my mother always used to say to me in my teenage years, when I sadly thought it was the cool thing to skip breakfast. Its actually incredibly uncool, as your body starts to indulge in its fat reserves and you eat more throughout the day, particularly around dinner time, the meal that should be the smallest. Definitely not the way to go to eat healthily or maintain / lose weight. So splash out and enjoy your big breakfasts!

INGREDIENTS

• 1-2 pieces of multigrain, wholemeal or gluten-free bread, toasted 
• 2 eggs (preferably free-range)
• 1 teaspoon fresh chives & fresh basil, finely chopped
• Optional- a few slices of tomato, baby spinach, 1/4 avocado 

COOKING 

1. Place eggs in a small saucepan and cover with water. Bring to the boil, then turn off the heat and leave the eggs to sit for 5 minutes. Remove from the stove and place eggs in cold water for 3 minutes. Peel eggs and place on top of toast or to the side. Sprinkle fresh herbs & ground black pepper on top. Serve with sides, such as tomato slices, fresh or steamed baby spinach and avocado slices or avocado spread onto the toast. 

Serves / 1 

Total Preparation time / 3 minutes (to toast bread & prepare herbs)

Total Cooking time / 13 minutes 

x Emily 

BIRCHER MUESLI

This bircher muesli recipe is inspired by Lola Berry's delicious 'Superfood Bircher' found in her latest cookbook, 'the Happy Cookbook'. I've adjusted the recipe to reflect my personal tastes and what ingredients were at my disposal at the time. For example, whilst I love Lola's recipe it did consist of a lot of dried fruit, which I find my body doesn't love. I've added just cranberries as my dried fruit of choice. Coconut chips have a much nicer texture than shredded coconut and are available in health food shops. I struggle to get enough protein in my diet hence the protein powder. I'm a big fan of the cinnamon flavour, however I also love adding it to breakfasts, smoothies and sweets as it reduces the rate at which food travels from your stomach to your intestine and thereby keeps you satisfied for longer and stops a post-meal slump. 

My fiancee detests chia seeds, hence the addition of flaxseeds in this bircher. You must add one of these two seeds to your muesli, as they are needed to soak up the milk and do this by expanding multiple times their size in liquid and therefore thickening liquid and making you feel full for longer. Fun fact: I only recently learnt that chia seeds and flax seeds in particular must be soaked in order to be easily digestible by the body. These seeds must be soaked prior to consumption for your body to receive all the nutritious benefits that they offer. 

Ingredients

• 1 cup / 100g rolled oats (or quinoa flakes)
• 1/4 cup / 40g goji berries
• 1/4 cup / 50g flaxseeds or chia seeds (40g)
• 1/4 cup / 50g almonds 
• 1/4 cup / 50g cashews
• 1/4 cup / 40g dried cranberries
• 1/4 cup / 50g sunflower seeds
• 1/2 cup coconut chips
• 2 tablespoons pea or other type of protein powder
• 1 tablespoon ground cinnamon
• Optional - 1 teaspoon pure vanilla 
• 4 cups / 1 litre unsweetened almond milk / oat milk / any type of milk you choose
• To serve - a small handful of blueberries 

Preparation 

1. Combine all the ingredients except for the blueberries in a large bowl and stir well to combine. Cover with glad wrap or another air tight covering and place in the fridge to soak overnight or at least three hours. Serve with a small handful of blueberries. 

Serves / 5-6 

x Emily 

HOMEMADE SEED CEREAL

Below is a muesli recipe I made up in 10 minutes before rushing out of the house on a Sunday am. You can make this cereal gluten-free by using puffed corn instead of oats. I tend to steer clear of dried fruit in my cereal or muesli, due to its high sugar content. I like to use several different seeds and one or two types of nuts to fill me up at breakfast time. I have tried to keep the ingredient list small here, as I know that the idea of making your own cereal can seem time consuming and daunting. However I urge you to try, as this homemade cereal takes a maximum of 10 minutes! I know that flax, chia, sunflower and pumpkin seeds can appear to be expensive, but if they are bought in bulk they last for a very long time and consuming them comes with numerous health benefits. 

For example, did you know that chia seeds expand in your stomach, making you feel full for longer and therefore resulting in you eating less?  Flaxseeds are acclaimed for burning body fat, as they speed up your metabolism and are full of fibre and omega-3s. Sunflower seeds contain copious vitamins and minerals, including vitamin E, B1, B6 & B3 as well as magnesium and folate. Pepitas or pumpkin seeds contain a very wide diversity of antioxidants including vitamin E and are a great source of the minerals zinc, iron, magnesium and phosphorus. This is a very small snapshot of only a few of the many benefits these seeds provide you with, hence my use of them in this muesli and in every different muesli I make.

Ingredients

• 200g rolled oats or 170g puffed kamut or 170g puffed corn (for a gluten-free option)
• 100g puffed rice
• 50g flaxseed or LSA 
• 50g sunflower seeds
• 50g pumpkin seeds (pepitas)
• 50g chia seeds
• 150g almonds, roughly chopped
• 2 teaspoons ground cinnamon

Preparation

1. Place all ingredients in a large bowl and stir well to combine. 

Store in a sealed container and serve with 1/2 cup (125ml) milk of your choice (I like unsweetened almond milk) or 100g full-fat greek yoghurt 

Serving size / makes 10 serves 

Total Preparation time / maximum 10 minutes 

x Emily 

DATE, OAT & ORANGE GRANOLA

There's usually not much variety in my breakfasts, as I rush out of the house most mornings at 4:45am and need to grab something really quickly from my kitchen. I've been experimenting with making my own granola and muesli recently on Sundays and here is my latest creation. I am what some would call seriously obsessed with Medjool dates and have recently been using them in most sweet creations. If you keep the quantity of fresh dates that you use low, you will keep the calorie count and the sugar content minimal. I love added quinoa flakes to granola & muesli, as well as buckwheat (which has no traces of wheat in it), chopped nuts and oats (which you can buy gluten-free if you have an intolerance). The orange zest and orange juice adds a beautiful flavour to this simple granola. Serve with a generous dollop of natural yoghurt or with 1/4- 1/3 cup of the milk of your choice. 

Ingredients

• 150g fresh Medjool dates, pitted & roughly chopped
• 2 1/2 cups rolled oats (225g)
• 45g raw buckwheat
• 50g quinoa flakes
• 1 tablespoon maple syrup
• 15g chia seeds
• 50g cashews, roughly chopped
• 2 tablespoons orange zest, finely grated 
• the juice of 1 medium orange (around 70ml)

Cooking 

1. Preheat a fan-force oven to 150 degrees celsius, then line a large baking tray with baking paper. 

2. Combine all of the ingredients together in a large bowl, stirring well. 

3. Spread the granola in a single layer on the prepared tray. Bake for 10 minutes in the oven, then remove and stir well, returning the granola to a single layer. Continue to bake for around 20 minutes, or until the granola is a light golden brown, repeating this stirring process every 5 minutes. Remove from the oven and set aside to cool completely. 

Store in an airtight container for up to 2 weeks. Serve topped with 1/4-1/3 cup almond, rice, oat milk. 

Makes / 8 servings
Total Preparation time / 20 minutes 
Total Cooking time / 30 minutes plus cooling time 
Approx calories / 263 per serving 

x Emily