Читать книгу South African cookbook for allergies and food intolerance - Hilda Lategan - Страница 6

Breakfast is an essential meal of the day. If you have a healthy breakfast, you will probably not be ravenously hungry by 10am and might even realise during the morning that your ability to concentrate and your energy levels are better. Choose a breakfast according to your circumstances, food allergies and sensitivities. When you do proper planning, food choices become so much easier for each meal, including breakfast.

A typical breakfast consists of:

Starchy food, such as:

•Instant breakfast cereal or cooked porridge

•Bread, biscuits or muffins

•The leftover starchy food from supper, such as rice, pasta or potato

Protein-rich food, such as:

•Milk or yoghurt

•Substitutes for milk, for example soya, rice or coconut milk

•Cheese, eggs, cooked legumes such as lentils or baked beans in tomato sauce, or nuts.

•Protein dishes for light and main meals

•Fruit, fruit juice or vegetables such as slices of tomato

You can also prepare a delicious breakfast drink from the ingredients which are usually part of your breakfast, such as by combining breakfast cereal, milk, fruit and a little ice water. See the recipes for smoothies.

Breakfast dishes and drinks

Name of recipe	Free of:W = Wheat; G = Gluten; Ma = Maize; E = Egg;Mi = Milk; L = Lactose; So = Soya;C+P= Colourants and preservatives
W	G	Ma	E	Mi	L	So	C+P
Buckwheat-flour porridge	•	(•)	•	•	•	•	•	•
Barley-flour porridge	•		•	•	•	•	•	•
Millet-flour porridge	•	(•)	•	•	•	•	•	•
Oats porridge	•	(•)	•	•	•	•	•	•
Oats porridge with oat bran	•	(•)	•	•	•	•	•	•
Taystee Wheat porridge			•	•	•	•	•	•
Maize meal, kreemymeel porridge	•	•		•	•	•	•	•
Braai pap, polenta	•	•		•	•	•	•	•
Sorghum-flour porridge	•	•	•	•	•	•	•	•
Crumbly maize-meal porridge	•	•		•	•	•	•	•
Stiff maize-meal porridge	•	•		•	•	•	•	•
“Melkkos” with tapioca	•	•	•	•	(•)	(•)	(•)	•
Breakfast drink	•	•		•				•
Fruit smoothie	•	•	•	•	(•)	(•)	(•)	•
Beetroot and carrot smoothie	•	•	•	•	•	•	•	•
Green smoothie	•	•	•	•	•	•	•	•
Hot-chocolate drink	•	•		•	(•)	(•)	(•)	•
Naartjie syrup	•	•	•	•	•	•	•	•
Lemonade	•	•	•	•	•	•	•	•
Iced tea with fruit juice	•	•	•	•	•	•	•	•
Camomile tea with fruit juice	•	•	•	•	•	•	•	•