One of the best things about the long weekend is the opportunity it affords for a leisurely brunch on Monday morning. If you’re looking for a healthy and super-tasty alternative to the bowl of cereal or slice of toast you’d usually be wolfing down before work, look no further than these delicious recipes from The 10 Secrets if 100% Health Cookbook by Patrick Holford and Fiona McDonald Joyce.
This dish ticks a lot of boxes, with the oily fish providing omega-3, the egg providing a hefty dose of B vitamins for methylation and the green vegetables adding fibre and vitamins. You can take this recipe and vary it according to taste of what you have in the fridge – try wilted spinach and sun-dried tomatoes, or perhaps stir-friend shitake mushrooms as an omelette filling.
3 free-range organic eggs
pinch of sea salt
50g (2oz) fine asparagus spears, trimmed
knob of butter or coconut oil
- Beat the eggs and salt together in a bowl.
- Put the asparagus on to steam for about 5 minutes or until al dente – take care to take it off the heat as soon as it is cooked. While this is cooking, make the omelette.
- Heat a small frying pan over a medium heat, add the butter or oil and move it about the pan to coat the base and sides, then pour over a medium heat, add the butter or oil and move it about the pan to coat the base and sides, then pour in the eggs. As the omelette starts to set, repeatedly run the back of a fork across the base of the pan to lift up some of the mixture and let the uncooked egg spill underneath and cook.
- When the base has coloured and set, put the asparagus over half the omelette and top with the smoked salmon. Sprinkle with black pepper, then carefully fold in half and leave for 30 seconds or so to cook the middle before easing it out of the pan and onto a plate. Serve immediately, with a wedge of lemon.
Allergy suitability: gluten/wheat/dairy/yeast free (if using oil not butter)
These little pancakes make an interesting alternative to a traditional pancake or drop scone, replacing processed white flour with milled oats and chia seeds. They are just as moreish but wheat free, low GL and high in antioxidants. If you cannot get hold or chia seeds, substitute ground almonds or flax seeds, or simply use double the quantity of oats instead.
Serves 4 (makes 8 pancakes)
For the pear compote
2 large pears, cored and diced
Dash of water
1 tsp ground mixed spice or cinnamon, or to taste xylitol (or brown sugar), to taste (optional)
For the pancakes
45g (1½oz) oats
45g (1½oz) milled chia seeds
35g (1¼oz) xylitol (or sugar)
1 free-range of organic egg
225ml (8fl oz) milk or non-dairy milk
Virgin rapeseed oil for frying
- To make the pear compote, first stew your pears by putting them in a small pan with a tiny dash of water and the spice. Bring to a simmer, cover and leave to cook for 5 minutes, or until just softened. Taste and add more spice if you like. You could sweeten the mixture with xylitol or brown sugar if you feel it needs it. Set aside, with the lid on, while you make the pancakes.
- Grind the oats with the chia into as fine a flour as you can. If your food processor leaves the mixture coarse, try a hand blender to achieve a smoother finish.
- Mix the xylitol into the flour.
- Whisk the egg and milk together and stir into the flour mixture to form a smooth batter. The chia absorbs liquid, so it will thicken more than a standard pancake batter.
- Heat 1–2 tbsp oil in a large frying pan, then spoon in tablespoonfuls of the batter, spreading each out into a rough circle and taking care not to let them touch. Do this in batches and cook each pancake for 1–2 minutes per side, or until golden and firm. Press down in the pan to flatten the cooked pancakes. Cover with a tea towel to keep warm while you work. Serve with the stewed fruit.
Allergy suitability: wheat/dairy/yeast free (if using non-dairy milk) * Vegetarian * Can be frozen
These recipes have been extracted from The 10 Secrets of 100% Health Cookbook: Simple and delicious recipes for optimum health by Patrick Holford and Fiona McDonald Joyce. The cookbook is available to but now from all good bookshops, priced at £15.99. You can also download this title as an ebook from all the major ebook retailers, so you can read it on your Kindle, iPad, Kobo or Sony Reader. To find out more, visit www.patrickholford.com.
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