Breakfast Beets with Yogurt - The Clean Gourmet

Breakfast Beets with Yogurt

This is the sweet breakfast for savory breakfast fans, but a healthier, yet satisfying alternative for those who prefer a sugary start to their day.

Personally, I don’t tolerate much sugar, including fruit, first thing in the morning, but beets have a low/moderate effect on blood sugar (a.k.a. glycemic load).

If you exercise often, then I highly recommend regularly incorporating beets into your diet, as they’ve been shown to aid in muscle recovery, thereby boosting future performance.

For a dairy-free version, replace the yogurt with a drizzle of cold-pressed flaxseed oil.

Breakfast Beets with Yogurt

Serves 2

Ingredients:

3 medium beets, steamed until tender and cut into quarters

¼ teaspoon cinnamon

2 tablespoons dried cranberries

1 teaspoon unhulled sesame seeds

Juice of 1 lemon

⅛ teaspoon salt

⅓ cup whole Greek yogurt (dairy-free version: 1/4 cup Anita’s coconut yogurt or 1 tablespoon cold-pressed flaxseed oil)

2 tablespoons finely chopped fresh mint

Chopped toasted nuts and seeds (pictured: pistachios, pumpkin seeds, sesame seeds, chia seeds)

What to do:

Combine all ingredients in a bowl and serve immediately.


Creamy Almond Milk (Latte di Mandorle Cremoso)

This nut milk has the consistency of low fat milk.  If you like a thinner consistency, add more water.  If you like it even creamier, add more coconut milk.  The long soaking and blending time also contribute to the creamy, full-bodied texture of the milk.  If you are doing a smaller nut, such as pistachio, you could probably get away with soaking for less time.  Alternatively, if you use brazil nuts, you might want to soak for another six hours.

If you like sweetened almond milk, I recommend soaking and blending a PITTED date along with the almonds.  You can also add agave or maple syrup.

I like the base of coconut milk, but if you don’t have it or dislike it, simply omit.  I actually like Trader Joe’s brand of light coconut milk best.

The nut milk bag is a lot less messy and works really well, but a cheesecloth or fine mesh strainer will do the job.  In fact, my first tries involved a strainer and then cheesecloth, but I gave in and got the nut milk bag.  It’s easy to find on the Internet, cheap and is perfectly suited for the job 🙂 .

I like to keep mine in a glass milk jar so I can shake it up since the milk is not homogenized and will definitely separate.

Per gli italiani, ho fatto un pò fatica spiegare gli attrezzi che servono, dunque fatemi sapere se qualcosa non ha senso o se sapete com’è meglio chiamarli!

What you need: 

1 cup raw almonds (or other nuts, if you like)

1/2 tsp salt

About 1/2-2/3 cup light coconut milk (optional)

2.5 cups water

Nut milk bag, cheesecloth or fine mesh strainer

What to do:

Soaking

Soak nuts in about two cups water for 24 hours in a cool place.  (Refrigerator works well.)

Straining

Drain and rinse nuts in a colander and place in blender.  Add salt, coconut milk and 2.5 cups water.

Blender

Blend for three (yes, three) minutes.

Straining Squeezing Nut Milk Bag

Place nut milk bag over large measuring cup and pour almond mixture into bag.  Squeeze pulp until fully wrung (perhaps best to do in two batches).

Pouring

Pour milk into pitcher or glass jar and refrigerate.  Lasts about 3-4 days.

Almond Meal

Use pulp for baking or add to oatmeal!

Cosa serve:

1 tazza di mandorle crude (o altro tipo di frutta secca, se preferite)

1/2 cucchiaino di sale

Circa 1/2-2/3 tazza di latte di cocco (facoltativo)

2.5 tazze d’acqua

Borsa di rete apposta per fare il latte di mandorle, della stamigna oppure un colino col rete sottile

Cosa fare:

Saturate le mandorle per 24 ore con circa 2 tazze e mezza d’acqua.  Tenete in un posto fresco.  (Nel frigo va benissimo.)

Colate e sciacquate bene le mandorle e mettete in frullatore.  Aggiungete sale, latte di cocco e 2,5 tazze d’acqua.

Frullate per tre (sì, tre) minuti.

Mettete la borsa di rete dentro una scodella e versateci la mescolanza.  Stringete la borsa finché la poltiglia sia abbastanza secca (è meglio farlo in due lotti).

Versate il latte in un broccale o vasetto e mettete in frigo.  Dura circa 3 o 4 giorni.

Usate la poltiglia per fare dolci salutari o mettete nei cereali caldi!

Downloadable/Printable View