Antonia Magor Nutrition

Courgette Fritters with Tahini Yoghurt

Antonia MagorComment

Weekday breakfasts naturally tend to revolve around easy to prepare, quick and simple options, however the lazy early hours on Saturdays and Sundays lend themselves to making a bit more of an occasion out of breakfast.

These are light but hearty fritters, with a zesty, sharp taste of the lemon and creamy tahini yoghurt contrasts nicely. Make sure you really squeeze the water out of the courgettes before creating the batter so that your fritters don't become soggy and crisp up well in the pan. Serve warm, with a dollop of lemony, earthy yoghurt and some salad for an hearty brunch or breakfast.  

Free from gluten and dairy. Vegetarian. 

Serves 2

Total Time 30minutes

Ingredients:

  • 2 large courgettes
  • 1 tablespoon chopped parsley
  • zest of 1/2 lemon
  • 1 tablespoon gram flour or almond flour
  • 1 egg, beaten

Tahini Yoghurt

  • 150grams plain yoghurt (goats, soya)
  • 1 tablespoon tahini
  • 1 tablespoon olive oil
  • juice of 1/2 lemon
  • seasoning

Directions:

  • Grate the courgettes into a bowl and season with a large pinch of sea salt. Set aside and prepare the other ingredients. 
  • Mix together the tahini yoghurt ingredients, note that the yoghurt will slightly thicken once mixed with the tahini. 
  • Place the grated courgette in a muslim or tea towel and twisting the material squeeze out the liquid from the vegetables. 
  • Once you've squeezed out all the water you can out of the grated courgette, mix together with the parsley, lemon zest, flour and beaten egg.
  • Heat a little oil in large non-stick pan, divide the mix into 4 and dollop into the pan, cooking for 5 minutes or so before flipping and cooking the other side evenly.
  • Serve warm with the tahini yoghurt.

Fresh Ginger & Cinnamon Bircher

Antonia MagorComment

Bircher muesli was originally created in the 19th Century by Physician and Nutrition pioneer Maxamillian Bircher-Benner as a medicinal and nutritional therapeutic breakfast. Balanced, full of fibre, no added sugar and cholesterol lowering benefits, Bircher muesli is a fuss free breakfast that can be made in advance and can be topped with anything you want. 

 I wanted to celebrate the late winter flavours in this Bircher Muesli with warming cinnamon and ginger and the sweetness of new season rhubarb. Prepare these oats in the evening and allow the flavours to develop overnight and the oats to become soft and silky. Toasting the nuts and seeds may seem like an extra step but not only does it enrich the flavour it softens making them easier to digest. While the overnight soaking of the other ingredients performs the same purpose and allows nutrients to be more readily absorbed. 

Free from gluten, dairy and vegan.

Serves 2

Prep Time 15 minutes

Ingredients:

  • 1 heaped tablespoon flaked almonds
  • 1 heaped tablespoon chopped brazil nuts
  • ½ tablespoon sunflower seeds
  • ½ tablespoon linseeds
  • ½ tablespoon pumpkin seeds
  • 1 cup (gluten free) oats
  • 1 teaspoon cinnamon
  • ¾ cup coconut yoghurt
  • ½ cup apple juice
  • ½ cup almond milk
  • ½ apple, finely grated
  • 1 tablespoon fresh grated ginger
  • a generous squeeze of lemon

Poached Rhubarb

  • 4 stalks of rhubarb
  • juice of and zest of an orange
  • pinch of ground ginger

Method:

  • Heat the oven to 160C.
  • Spread the nuts and seeds across a baking tray and place in the oven for 5 – 8 minutes until lightly toasted. Set aside and alllow to cool.
  • Combine your nuts, seeds, oats, cinnamon and yoghurt in a large bowl and cover with your other liquids.
  • Grate in the ginger and apple, I like to use the finer side of the grater for the apple as it gives a gentler flavour and texture.
  • Finish with a generous squeeze of lemon and stir the ingredients together. 
  • Cover and store in the fridge for up to 3 days.

Poached Rhubarb

  • Slice the rhubarb stalks into roughly 1 inch long pieces, place in a shallow dish with the juice and zest of an orange and a pinch of ground ginger.
  • Allow to simmer at low heat for roughly 10 minutes until soft.
  • Allow to cool and place in an air - tight container in the fridge. 
  • Top the Bircher Muesli with a dollop of fruit before serving.

 

NB: Although oats are naturally gluten free, they can often be cross contaminated so if you are sensitive or allergic to gluten choose specifically gluten free oats. However often gluten free porridge oats can be quite fine so look for rolled varieties for a more robust grain.

Chia Seed Pots

Antonia MagorComment

In my family we have a tendency to get in a breakfast rut. Chia pots were on the daily menu for a good couple of months, but we mixed them up with daily different toppings of stewed fruit depending what was available seasonally. With these little pots I've topped with stewed rhubarb and raspberries but you could alter depending with what you had to hand, in the autumn I like to stew pears and apples with cinnamon to top the chia pots with. Or make big batches of your favourite stewed fruits and freeze in individual portions. 

 Free from gluten, dairy and Vegan.

 Serves 2

Prep Time 5 minutes

Ingredients: 

  • 4 tablespoons chia seeds
  •  ½ cup coconut water 
  • ½ cup almond milk (unsweetned) 
  • 1 teaspoon vanilla essence

Method:  

  • First combine the coconut water, almond milk and vanilla essence giving them a stir before whisking in the chia seeds.
  • Divide the mixture between two pots or glasses and place in fridge (its best to give it a bit of a stir after about 10 minutes so all the seeds don’t sink tothe bottom). 
  • Leave to set in the fridge from 2 hours to overnight, and serve with your stewed fruit.

Stewed Raspberries & Rhubarb

Ingredients:

  • 4 sticks of rhubarb
  • 2 cups of frozen rasberries
  • a splash of coconut water

Method: 

  • Slice the rhubarb stems into inch long pieces and place in a large shallow pan, add the raspberries and a generous splash of coconut water.
  • Let the pan bubble at a low heat for 10 minutes until the fruit has broken down, if it looks a little dry add another splash of coconut water. 

Quinoa Porridge with Pears, Pistachios & Petals

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This is an elevated version of an everyday porridge, not only in it’s prettiness but for the superfood qualities of the quinoa. Protein and nutrient rich this little seed is versatile and easy to cook, while an added sprinkle of cinnamon, a spice traditionally used to aid digestion starts the day in an anti- inflammatory way.

Quinoa porridge takes slightly longer than normal porridge oats to soften but it’s worth the wait. Here I added delicate flavours of pears, crushed pistachios and only a few rose petals so not to be overpowering but experiment with your favourite flavours or coarsely grating an apple or pear and stirring through the porridge. 

 Other topping options:

 banana, cacao nibs and maple syrup

raspberries, mint and chia seeds 

 coconut yoghurt, cinnamon and stewed apples

Free from gluten, dairy and Vegan.

Serves 2

Total Time 20 minutes

Ingredients:

  • roughly 1 cup (150g) quinoa

  • 1 cup water (roughly 300ml)

  • 1 cup almond milk (roughly 300ml)

  • pinch of cinnamon honey to taste (could replace with maple syrup for vegans)

  • to serve: a pear thinly sliced

  • crushed pistachios

  • rose petals

  • almond milk

Method: 

  • Start by rinsing the uncooked quinoa. Place the quinoa, water and almond milk in a small pan and allow to simmer for 12 - 15minutes until the quinoa is cooked.

  • If it dries out while cooking add another splash of almond milk or water.

  • Stir through the cinnamon and honey to taste. 

  • Top with sliced pear, pistachios, another splash of almond milk and a pinch of rose petals. 

  • Enjoy warm.

Bramble Buckwheat Porridge

Antonia MagorComment

With the seasons changing and the need for a cosier breakfast, porridge is always be the go to. By cooking the berries together with the buckwheat and cinnamon it creates a warm, sweet flavour in the naturally gluten free grain. Fennel pollen has a very distinctive flavour which I love with the autumnal combination of apple and berries but it only needs a very small pinch to get the flavour through. 

Free from gluten, dairy and Vegan.

Serves 2

Total Time 25 minutes

Ingredients:

  • 1 cup (200g) untoasted buckwheat  
  • 1 cup (150g) blackberries
  • 1 cup (250ml) almond milk  
  • ½ cup (125ml) water 
  • 1 teaspoon honey (maple syrup for vegans)  
  • ¼ teaspoon ground cinnamon
  • a generous pinch of sea salt
  • 1 or 2 apples
  • to serve:  a dollop of coconut yoghurt
  • a tiny pinch of fennel pollen (optional)

 Method:

  • Rinse the buckwheat in warm water. 
  • Place your buckwheat, blackberries, liquids and cinnamon in a saucepan. Cook at low heat for about 20minutes stirring occasionally, the berries will start to break down and be absorbed by the buckwheat as will the almond milk and water.
  • Cook until the buckwheat should be soft but still hold it’s shape. If it looks dry at any point add another splash of almond milk.
  • In the meantime dice your apple finely.
  • When your buckwheat porridge has reached the right consistency add a generous pinch of sea salt and stir through before spooning into two bowls.
  • Sprinkle with the finely diced apple, a dollop of yoghurt and fennel pollen if you are using.
  • Enjoy warm.

NB: You can find fennel pollen at specialist delis or online, is very potent so you will only want the tiniest of pinches!

Sweetcorn Pancakes

Antonia MagorComment

I used to know a chef who made small versions of these topped with caviar as little canapé mouthfuls, but I've beefed them up as full pancakes for breakfast and caviar seemed a little indulgent for breakfast! Buckwheat, is actually a seed, and is naturally gluten free with a slightly nutty flavour suiting a good savoury breakfast. These pancakes are fibre rich and filling so they make the perfect brunch or weekend breakfast. 

Free from gluten, dairy and Vegetarian. 

Serves 4

Total Time 15minutes

Ingredients: 

  • ¾ cup buckwheat flour  
  • 1 teaspoon baking powder 
  • 2 free range eggs
  • ½ cup almond milk 
  • 2 ½ cups sweetcorn kernals 
  • salt & pepper
  • coconut oil
  • To serve- 2 avocados smashed, a squeeze of fresh llime

Method:

  • Mix the flour, baking powder, and seasoning together in a bowl together.
  •  In a separate bowl beat the eggs and almond milk together.
  • Slowly pour the wet bowl into the dry bowl and stir into a smooth batter, add the sweetcorn and combine.
  •  Heat a little coconut oil (roughly half a tablespoon) in a large non- stick pan and drop in a large spoonful of the batter, allow to cook on both sides for about 5-7 minutes, until golden brown.
  • Serve with mashed avocados and a squeeze of fresh limei. 

Spiced Squash & Orange Granola

Antonia MagorComment

Making your own granola is so much easier than you'd think and provides a lot more nutrition than shop bought versions, which unfortunately are often loaded with sugar. Spiced and warming this granola has almost a thanksgiving vibe with flavours of pecans, cinnamon and squash and the fibre rich oats and squash mean it's fulfilling until lunch. 

Make large batches and store in an air- tight container. 

Free from gluten, dairy and Vegan. 

4 Servings

Total Time 1 hour 15 minutes

Ingredients:

  • 2 cups gluten free oats (see notes)
  • 1 cup pecans
  • 1 cup flaked almonds
  • ¼ cup linseeds
  • ½ teaspoon sea salt
  • ½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 1 cup butternyt squash puree/ roughly one medium squash
  • 1/3 cup honey (or maple syrup for vegans)
  • 1/3 cup coconut oil
  • zest of an orange
  • 1 teaspoon finely grated ginger

Method:

  •   Taking the butternut squash remove the seeds and cut into chunks, place on a lined baking tray and cook at 180C for roughly 45minutes until its soft and can be blended or mashed into a puree. In a food processor blend the squash or using a hand masher create a smooth puree. 
  •   Heat your oven to 180C.
  • Combine your oats, pecans, almonds, linseeds, spices and salt in a large bowl.  
  •  In a separate heat proof bowl place the squash puree, honey and coconut oil. Place this bowl in a pan of hot water over a low heat and allow the ingredients to melt and blend together. 
  • Once your hot ingredients are thoroughly combined pour into your bowl of dry ingredients and mix until all the oats and nuts are coated.  
  • Scatter with your hands onto a lined baking tray avoiding large clumps and bake for roughly 35- 40minutes giving the tray a good shake and mix every 10 minutes or so (more towards the end as it can turn very quickly).  
  •  Allow to cool on the tray before toss through the orange zest and ginger, store in an air tight container.

NB: Although oats are naturally gluten free they can be contaminated by other crops so for those with gluten allergies and intolerances I would suggest choosing gluten free oats, my favourite are "Bobs Red Mill" available from health food shops. 

Fig & Nut Tea Loaf

Antonia MagorComment

Gluten free baking is naturally a lot denser than it's gluten counterpart and can lack the "bounciness" of a cake or loaf, however it is delicious and filling in it's own right and suits a traditional kind of tea loaf like this. This bread is nutty, with rich, comforting hints of black tea and instead of refined sugars I've used dried figs and sultanas to give sweetness alongside their natural fibre so you won't be experiencing a mid-morning sugar low after this. 

If you didn't want to eat it all at once, slice the loaf and freeze individually. For a quick easy breakfast simply pop the frozen piece into the toaster and enjoy on the go or with whatever you like. 

Topping suggestions - soft goats cheese and sliced green apple, nut butter and banana or enjoy as is. 

Free from gluten, dairy and Vegetarian. 

Makes 8 slices

Total Time 1 hour

Ingredients:

  • 2 cups hot strong black tea
  • 1 cup dried figs, thinly sliced with hard stalks removed
  • 1 cup sultanas
  • loaded ½ cup gluten free oats
  • 2 cups buckwheat flour
  • 1 teaspoon baking powder
  • 1 teaspoon bicarbonate of soda
  • 1 teaspoon cinnamon
  • 1 cup chopped mixed nuts 
  • ½ cup golden linseeds 
  • 2 large eggs

Method:

  • Heat your oven to 170C and line a roughly 1kg loaf tin with baking parchment. 
  • Pour your tea into a large bowl with your sliced figs, sultanas and oats, set aside to soak and cool.
  • In the meantime sift the flour, baking powder, bicarbonate of soda and cinnamon into a large bowl before mixing in your nuts and seeds.
  • Beats your eggs in a small bowl. 
  • Once your wet mix (of figs, sultanas and oats) has cooled beat in your eggs, then stir wet and dry mix together, pour into your tin and scatter on top any leftover nuts and seeds. 
  • Bake in the middle of the oven for roughly 45mins until your knife comes out clean. 
  • Allow to cool on a wire rack before slicing.