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The Weekend Neos Kosmos : 5 September 2015
DIGITAL.NEOSKOSMOS.COM THE WEEKEND NEOS KOSMOS | SATURDAY 5 SEPTEMBER 2015 21 FOOD Cinnamon and honey oatmeal A hot, hearty bowl of oats can charge your batteries and keep your day running smoothly, while the pleasant fragrance of cinnamon is believed to ease frustration. Ingredients 1 cup rolled oats 2 cups water, almond milk or soy milk 2 tablespoons organic pure Manuka honey 1 tablespoon cinnamon 1/8 teaspoon sea salt Method 1. In a pan on the stove over medium-high heat, bring water or milk to a boil. 2. Add all the other ingredients and stir well. 3. Reduce heat to mediumlow or low so oats simmer. 4. Cover the saucepan with a tight-fitting lid. Simmer gently with the lid on for five minutes, or until it reaches your desired consistency. 5. Remove from heat and dish into bowls. 6. Top with another drizzle of honey and one last sprinkle of cinnamon (optional) 7. Serve. Buckwheat pancakes These pancakes are meant to brighten up your day. Buckwheat has been proven to boost your mood thanks to being an excellent source of calcium, magnesium and tryptophan, which helps to release serotonin. Ingredients 1 cup buckwheat flour 1 tablespoon sugar 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 1 1/4 cups buttermilk 1 large egg 1/2 teaspoon pure vanilla extract butter, for the pan Method 1. In a medium mixing bowl, mix together the flour, sugar, baking powder, baking soda and salt. In a liquid measuring cup, measure out the buttermilk. Beat in the egg and vanilla extract. 2. All at once, add the wet ingredients to the dry ingredients and mix until just combined. The batter should have some small to medium lumps. 3. Preheat your skillet over medium-low heat and brush with 1 1/2 teaspoons of butter. Give the batter a light swirl with a spoon in case the buckwheat is starting to separate from the liquid. Using a 1/4 cup measure, scoop the batter onto the warm skillet. Cook for 2 to 3 minutes until small bubbles form on the surface of the pancakes. Cook on the opposite sides for 1 to 2 minutes, or until golden brown. 4. Transfer the cooked pancakes to a baking sheet and place in a preheated 100°C oven to keep warm. Repeat the process with the remaining batter, adding more butter when needed. Serve immediately. Avocado and tomato salad Avocadoes are a premier anti-anxiety food, being a great source of antiinflammatory fatty acids and potassium, which prevents hypertension. Ingredients 2 medium vine ripe tomatoes, chopped 1 avocado, chopped 1/4 cup diced red onion 1 tablespoon olive oil 1 tablespoon balsamic vinegar 1 teaspoon lemon juice salt and pepper Method 1. Combine all the ingredients in a small bowl and toss together. 2. Let stand five minutes before serving. Black beans with brown rice Scrambled eggs and asparagus The Vitamin D found in the eggs, combined with tryptophan, the moodboosting amino acid contained in asparagus, can help you fight stress. Ingredients 700g fresh asparagus, trimmed and cleaned 2 tablespoons olive oil 1 teaspoon sea salt, plus more for seasoning freshly ground black pepper 6 eggs 3 tablespoons milk 2 tablespoons butter Method 1. Preheat your oven to 200°C. 2. Clean and trim the asparagus by breaking off one asparagus end at its natural breaking point and lining up the tip end next to the remaining stalks. Trim them to the broken asparagus' length. Compost the woody ends. Lay the asparagus out on a rimmed sheet pan. Drizzle with olive oil and season with salt and pepper. 3. Place them in the preheated oven and cook for 15 minutes or until tips are browned and starting to crisp. 4. In a small cup, crack each egg. Add each egg to a mixing bowl, stir in the milk, and season with salt and pepper. 5. Beat the egg mixture with a whisk until the ingredients are completely blended together. In a non-stick sauté pan, melt the butter over medium-low heat. Once butter has melted, add the eggs and cook over low heat, stirring gently with a silicone spatula. Keep the eggs moving, continuing to cook until they are cooked but soft, about 15 to 20 minutes. 6. Warm the serving plates in a preheated low temperature oven, or microwave the plate for six to 10 seconds. Scatter roasted asparagus on the heated plate, and spoon the scrambled eggs over the asparagus. Dark chocolate chia seed pudding The reason to try this recipe lies in the numbers. Chia seeds have five times the calcium of milk, twice the potassium of bananas, three times the iron of spinach and three times the antioxidants of blueberries. Plus, it won't take more than five minutes to prepare. Ingredients 3 cups of unsweetened almond milk (or skim, soy or rice) 1/2 cup chia seeds 3 tablespoons unsweetened dark cocoa powder 2 packets of stevia 1 tablespoon maple syrup or honey Shaved chocolate or berries for garnish (optional) Method 1. In a mixing bowl, whisk together all ingredients. 2. Cover and refrigerate for four hours or overnight. 3. Serve and garnish with shaved chocolate or berries. Chase away stress with this dish combining the wholegrain goodness of brown rice and proteinrich black beans, featuring wonder micronutrients such as selenium. Ingredients 1 small green pepper, chopped 1/2 cup chopped sweet red pepper 1/2 cup chopped sweet yellow pepper 1/2 cup chopped red onion 2 tablespoons canola oil 2 cans black beans, rinsed and drained 1 can diced tomatoes, undrained 2 tablespoons cider vinegar 1/2 teaspoon garlic salt 1/8 teaspoon pepper 1/8 teaspoon cayenne pepper 2 1/2 cups hot cooked brown rice Method 1. In a large saucepan, saute peppers and onion in oil until tender. 2. Stir in the beans, tomatoes, vinegar, garlic salt, pepper and cayenne. 3. Bring to a boil. 4. Reduce heat; simmer, uncovered, for 12-15 minutes or until desired consistency, stirring occasionally. Serve with rice.
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