Friday 26 / April / 2024
Though vegetables might not be the meal that comes to mind for a 3am breakfast, getting plant-based vitamins, minerals, and fibre in for your first meal of the day is a great way to feel energised, stay more hydrated, and keep your body functions regular. These recipes can all be made ahead and quickly re-heated for your pre-dawn meal.
1. Sweet Potato Breakfast Hash
Ingredients:
For the sweet potato hash
• 1 tablespoon coconut oil
• 2 garlic cloves, minced
• 1 medium yellow onion, diced (about 2 cups)
• 4 cups peeled and cubed sweet potatoes
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon turmeric
• 1/4-1/2 teaspoon sea salt or to taste
• 1/4 cup chopped fresh cilantro
For the Guacamole
• 1 avocado
• 1/2 to 1 lime
• 1/2 green pepper, finely diced (hot or bell, as you like)
• Sea salt, to taste
For the Pico de Gallo
• 1 cup diced grape tomatoes
• 1/2 cup finely diced white onion
• 1/4 cup chopped fresh cilantro
• 1-2 limes, juiced
• Sea salt, to taste
Preparation
• Heat coconut oil in a large skillet over medium heat. Add in the garlic, yellow onion, sweet potatoes, paprika, cumin, turmeric, and sea salt. Let the mixture cook for 20-25 minutes, stirring just every few minutes so that the potatoes have a chance to develop a slight caramelisation. Once the sweet potatoes are tender, turn off the heat and stir in the fresh cilantro. Once cool, cover and refrigerate.
• Scoop the flesh of one avocado into a bowl and mash it with the juice of one lime, diced pepper, and sea salt. Put the avocado seed in the mixture to prevent browning. Cover and refrigerate.
• Add the tomatoes, white onion, cilantro, lime juice, and sea salt to a small bowl and stir. Cover and refrigerate.
In the morning, reheat the hash on the stove or in the microwave; then top with guacamole and pico de gallo.
2. Cheese-Crust Spinach Quiche
Ingredients:
• 12 ounces cheese slices (Muenster works great)
• 2 (10-ounce) packages frozen chopped spinach, thawed and drained (feel free to substitute 20-ounces of frozen broccoli florets, or other veggies)
• 2 eggs
• 1/3 cup grated Parmesan cheese
• 1 (8-ounce) package cream cheese, softened
• Salt and pepper to taste
• Garlic powder to taste
Preparation
• Preheat oven to 175 degrees C.
• Line a quiche dish or 9 inch pie pan with the 8 ounces of cheese slices. Carefully press all of the water out of the spinach and place it in a large mixing bowl; add eggs, Parmesan cheese, cream cheese, salt, pepper and garlic powder and stir well.
• Spoon mixture into pan and top with remaining cheese slices.
• Bake for 35 minutes; then let cool for 10 minutes before serving. Refrigerate.
Serve cold or microwave a slice for a protein and veggie-packed start to your day.
3. Power Muffins
Ingredients:
Mix
• 1 cup flour, whole wheat
• 1 cup flour, all-purpose
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 teaspoon nutmeg
• 1/4 teaspoon cinnamon
Cream
• 4 tablespoon butter, unsalted
• 1/2 cup sugar
• 2 large eggs
• 1 teaspoon vanilla extract
Puree
• 1/2 cup broccoli, florets
• 1 medium zucchini (shredded or chopped)
• 1 1/2 medium carrot (shredded or chopped)
• 1/2 medium apple (shredded or chopped)
• 1 medium banana
• 1/8 cup apple juice
• 1/4 cup applesauce, unsweetened
• 1/4 cup yoghurt, plain
Preparation
• Preheat oven to 177 degrees C.
• In a medium size bowl, mix together flours, baking soda, salt, nutmeg, and cinnamon. Set aside.
• Soften butter. Beat sugar, butter, eggs and vanilla until smooth.
• In a food processor or blender, combine broccoli, zucchini, carrot, apple, banana, apple juice, and applesauce. Pulse until thoroughly mixed and consistent in texture.
• Add fruit and veggie puree and yoghurt to the creamed butter and beat until mixed. Add the dry ingredients to the wet and mix just until combined.
• Coat muffin tin with cooking spray or line with liners. Scoop the mixture into a prepared muffin pan, filling each spot about 3/4 of the way full.
• Bake until the tops are slightly brown and a toothpick comes out clean or they bounce back when you touch them with your finger. For mini muffins, bake at 177 degree C for 15-20 minutes; for regular size muffins, bake at 190 degree C for about 20-25 minutes.
Keep these muffins in the fridge or freezer and reheat one or two for a produce-packed Suhoor.
