Bubble and squeak

My dad used to take me to the best greasy spoons in South London when I was a kid (and the best pubs). Anyway….. it was usually at the weekend and I fell in love with bubble and squeak - left over greens and potatoes from the previous evening’s roast dinner, mashed up and fried like a potato patty and topped with a fried egg. It was the best breakfast! Doesn’t sound too healthy I know, but if you reduce the oil in the frying pan and poach the egg instead, it’s pretty nutritious. I’m sure I’ve talked about how good dark green leafy vegetables are for you, maybe I haven’t, but I will do later. Trust me, they are extremely good for you so incorporate them into as many meals as possible. This is a great way to get them in at breakfast time (or any other time) and not waste leftovers from the night before.

There are some shocking statistics on food wastage. It was reported in the UK last year that Britons throw away 20m tons of food a year, over half of the food produced on farms and equivalent to half of the food import needs for the whole of Africa! Just last month, an academic from UWS claimed Sydney consumers throw away more than $600m worth of fresh food per annum. Don’t get me started on the US. So use left over’s wherever you can and cut back on buying stuff you just won’t eat. It’s all very well railing against GM foods but we make them a necessity if we just continue to over consume. I write this as a reminder to myself!

Moral of the story, eat bubble and squeak with an egg on top, its delicious!

Healing protein smoothie

This smoothie is great for healing the gut of those with IBS or dysbiosis or just for the morning after a big night out. It’s also a great breakfast or post workout snack and can be boosted with a good quality protein powder. You can of course forgo the slippery elm and aloe vera if you don’t feel your gut is compromised.

The fruits can be varied, try to use those in season. I always try to add berries because they contain lots of antioxidants and fibre and have a low glycaemic index. And they taste good! The addition of aloe vera juice and slippery elm powder have a soothing and healing effect on inflamed gut linings. You can make this dairy free by taking out the yoghurt or adding goat/sheeps yoghurt. You can also use oat or almond milk in the place of soy.

· 150ml of Bonsoy milk
· 2 tbsp of low fat organic yoghurt
· Handful of oats (soaked if possible)
· Tsp/tbsp of slippery elm (depending on what you feel works for you)
· 50ml aloe vera juice
· Tbsp linseed meal/LSA/flaxseed oil
· Ground cinnamon
· Optional scoop of good quality protein powder

Combination of two or more of below fruits (depending on what is in season):

· Strawberries
· Blueberries
· Banana to thicken
· Mango
· Pomegranate

Chuck all ingredients into a blender and voila

Organic puffed brown rice muesli with yoghurt, strawberries and cinnamon

It is important to start the day with a healthy and nutritious breakfast that includes complex carbs, protein and good fat. Eating just simple carbohydrates for breakfast (e.g. raisin toast) will leave you hungry after the initial high and grabbing for a snack. You are also more likely to suffer from the mid afternoon craving and lethargy that so many of us experience.

This is one of my favourite breakfasts, its high in B vitamins, magnesium, zinc, complex carbohydrate and protein and low in saturated fat. So many mueslis bought in the supermarket are toasted (high in fat), high in sugar and full of preservatives. I like to know what I’m eating and keep it pretty simple. Raw nuts and seeds can be added, as can linseeds in place of flaxseed oil. Other grains can be used instead of the puffed brown rice such as puffed millet, buckwheat or amaranth. I make a mix of oats and brown puffed rice and any additional seeds at the beginning of the week so I don’t need to make it every morning. Adding cinnamon to breakfast is a great way to sweeten cereals without adding calories. Cinnamon is also fantastic for controlling blood glucose and therefore cravings.

I like to use fruits in season, blueberries are perfect in summer and in winter you can use grated organic apple or top with some stewed rhubarb and ginger.

• 3/4 tbsp of puffed brown rice



• 3/4 tbsp of organic rolled oats



• 150 ml Bonsoy milk



• 3 tbsp of organic low fat natural yoghurt



• 4 Chopped strawberries



• Ground cinnamon



• Tbsp of unrefined brown flaxseed oil drizzled over the top