Last Updated on Saturday, 25 July 2009 09:42

Breakfast is undeniably the most important meal of the day. Eat well and you get sustained energy to carry you through. Here are four wholesome breakfast choices.

Home Made Baked Beans

2 ½ cups (500g) cannellini beans

3 medium brown onions

2 tbsp (40ml) olive oil

1-2 serrano chillies, deseeded and chopped

400g freshly chopped tomatoes

2 tbsp (40ml) maple syrup

Sea salt

1 Cinnamon Quill

1 tbsp cumin seeds

1 tbsp ground coriander seeds

1 tbsp sweet paprika

Soak the beans overnight in filtered water, then rinse thoroughly. Cooke them in fresh water for about 40 minutes and then drain.

Sauté the onions in the oil. Add the rest of the ingredients, including the beans, and cover. Simmer slowly for another 45 minutes or until the beans are tender. Alternatively the beans can be cooked in the oven, covered, for about an hour or until tender. Serve with tortillas or toasted spelt bread.

10 Servings

Nutiritional Info

High in fibre and flavour, this protein rich meal will give you sustained energy for your day.

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Spelt Fruit Muffins

5 cups (500g) spelt flour

1 tsp cinnamon

2 tsp bicarbonate of soda

2 granny smith apples cut into chunks

4-5 bananas, chopped

½ cup (150g) almonds or cashews, chopped

1/3 cup (50g) honey

350 ml filtered water

Mix the dry ingredient together. Add the fruit, nuts, honey and water. Be careful not to overmix, so as to keep the mixture light. Spoon into a muffin tray lined with 15cm squares of baking paper and make at 180 degrees centigrade foe 15-20 minutes.

Makes 20 delicious muffins

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Bircher Muesli

5 cups (500g) rolled oats

½ cup (100g) sunflower seeds

½ cup (50g) pepitas

4 cups (50g) linseed

½ cup (50g) sultanas or raisins

½ tbsp (5g) cinnamon

Mix all of the ingredients and soak in filtered water overnight (1 litre of water for 500g oats). Add grated apple or healthy berries when in season.

Nutritional info

Oats have a very soothing effect on the central nervous system and are a great source of B vitamins. This muesli is easy to digest, as it has been soaked, and it contains essential fats and zinc, which are vital components for keeping our blood cholesterol levels balanced.

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