Hot Spot Healthy Breakfast Recipes
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Hot Spot Healthy Breakfast Recipes
Start-the-Day-Right Porridge with Ground Flax and Yogurt
The Okinawans make their porridge (hot cooked cereal) with a type of rice
called Haiga rice which still has the germ intact and makes a creamy
porridge. Our porridge recipe has added protein, essential fatty acids, and
probiotics from the flax and yogurt respectively, and you should find it more
satisfying than ordinary porridge oats.
1/4 cup millet flakes (available from good health food stores)
1/2 cup quinoa flakes (available from good health food stores)
1-2 tablespoons ground flax
1-2 tablespoons live yogurt or soy yogurt
Maple syrup or honey
Oat milk (you can also use cow’s milk; however, we recommend oat milk for taste and for a low-lactose
option)
Mix together the oats, millet flakes and quinoa flakes in a pan with oat milk over a low heat, stirring
constantly until your porridge reaches the desired consistency. If you do not have oat milk or other
milk, you can use water instead. Serve with the ground flax, yogurt and a drizzle of maple syrup or
spoonful of honey.
Digestion-Friendly Pancakes
flour of your choice (e.g., whole wheat, rye, buckwheat, oat, rice, millet, or
quinoa or a mix of any of these – see the lemon pancake recipe below for
more about types of flour
water
live soy or dairy yogurt
1 egg
oat milk or water
nut butter, ground flax, maple syrup (optional)
Put flour in a bowl and add a little water and some live soy or dairy yogurt. Leave overnight at room
temperature to ferment with the ‘friendly bacteria’ in the yogurt. This gives the pancake mixture a
creamy texture and makes the nutrients more bioavailable.
In the morning, mix your desired quantity with an egg and some oat milk or water to make a pancake
mix. Cook with a little butter in a non-stick pan (preferably the enameled non-toxic type) and serve
with nut butter or ground flax and maple syrup.
Akea, LLC www.akealife.com 900 Ridgefield Dr., Suite 170
Raleigh, NC 27609Succulent Banana Pancakes
Add a mashed banana to your favorite pancake mixture just before cooking;
you can also add raisins for extra taste and texture. The banana taste goes
well with ground flax seed and maple syrup.
Nicoya Breakfast – eggs, tortillas and beans
Nicoyans certainly know how to breakfast like kings – they have this full-on
breakfast most mornings, usually accompanied by local fruit such as
mangoes, bananas, papayas, pineapples, coconuts and/or avocados.
If you can acquire nixtamale (ground corn which has been soaked in calcium
carbonate) to make tortillas with, these will make a far superior corn tortilla
in terms of nutrient content and digestibility to the processed type. If you
live in a city you may have a store near you which supplies Mexican foods
including nixtamale or even ready-made tortillas containing only corn flour
and water.
Use free-range organic eggs, as these have a higher content of omega 3 essential fats, and serve with
black beans.
Mediterranean-Style Omelet
For a nutrient-rich omelet, try making yours with free range eggs, tomatoes,
spring onions, and herbs such as parsley or mixed Mediterranean herbs.
You can even add a Greek salad with black olives, cucumber, tomatoes,
onions and a sprinkling of feta cheese, and toast dipped in extra virgin olive
oil. Serve it with whole grain toast drizzled with olive oil for the full
Mediterranean effect
Akea, LLC www.akealife.com 900 Ridgefield Dr., Suite 170
Raleigh, NC 27609Omelet
Eggs are eaten in several of the Longevity Hot Spots and are a very good
source of complete protein. This omelet recipe is delicious, satisfying, and
benefits from extra nutrients from the vegetable content.
3 eggs (preferably organic and free range)
1/2 onion, chopped small
2-3 tomatoes, chopped small
1/3 red bell pepper, chopped small
1-2 teaspoons mixed herbs or chopped fresh parsley
1 tablespoon olive oil
1 teaspoon butter
Salt and freshly-ground black pepper
Heat the oil and butter in a non-stick frying pan and add the onion, tomatoes and bell pepper. Cook on
a moderate heat, stirring, for around 5 minutes until soft. Add the herbs and mix in.
Remove the vegetables from the pan and place in a dish. Break the eggs into a bowl and whisk
together. Put the pan back on the heat. Pour in the eggs to make an even layer in the pan. Cook on a
moderate heat for 3-4 minutes. Place the cooked vegetables in a thick line down the middle of the
omelet. Fold the edges over with a spatula so that they overlap slightly. Heat until the egg mixture is
cooked through.
Serve with toast drizzled with some of the olive oil and butter mixture from the pan and season with
freshly-ground black pepper and a small pinch of salt. Serves 2.
Toast that Keeps You Going
Try one of the following on whole wheat toast, sourdough rye toast or other
whole grain toast. The addition of a protein food makes the toast a much
more sustaining breakfast than toast with a sweet spread.
• Nut butter and all-fruit jam
• Poached, boiled or scrambled egg (try drizzling olive oil on the toast
for a Mediterranean taste and heart-friendly health benefits)
• Kippers or sardines
• Avocado, sliced carrot and cottage cheese
Akea, LLC www.akealife.com 900 Ridgefield Dr., Suite 170
Raleigh, NC 27609Sprouted Wheat or Rye Bread
Sprouted wheat or rye bread is a dense, moist, filling, low-gluten type of
bread made from sprouted wheat or rye grains. It is easier to digest, more
sustaining, and higher in nutrients, including protein, than ordinary bread.
Sometimes called Essene bread, it is available from good health food
stores. It is slightly sweet, so goes well with nut butter and fruit spread, or
honey.
Maple Syrup and Applesauce Granola
2 tbsp unrefined groundnut oil/walnut oil
1/2 cup maple syrup
2 tbsp honey
10-1/2 ounces (by weight) rolled oats/millet flakes/quinoa flakes/multigrain
flakes(as desired)
1-1/2 ounces (by weight) sunflower seeds
1-1/2 ounces (by weight) pumpkin seeds
4 tbsp sesame seeds
3-1/2 ounces (by weight) flaked or roughly chopped almonds
2 tsp ground cinnamon
1/4 cup unsweetened apple sauce
1-1/2 ounces (by weight) dried fruit (e.g., raisins, blueberries, cranberries)
Heat the oven to 300F. In a large bowl, mix together the solid ingredients apart from the dried fruit. In
a saucepan, gently heat the apple sauce, honey, oil, and maple syrup. Add to the dried ingredients and
mix well. Spread the mixture on baking sheets and bake for 15 minutes. Add the dried fruit, stir, and
bake for a further 15 minutes. If the granola is not cooked to a golden color, cook for 5-10 more
minutes until it is done. Remove from the oven and cool. Serve with yogurt or milk (we recommend oat
milk). Keeps in an airtight container for one month.
Akea, LLC www.akealife.com 900 Ridgefield Dr., Suite 170
Raleigh, NC 27609Whole Grain and Egg Pancakes
1 egg
1 cup whole grain flour (e.g., buckwheat, whole wheat, or whole oat
flour)**
water or oat milk
1/8 teaspoon real vanilla extract
1 heaped teaspoon ground flax
1 teaspoon butter or ghee (clarified butter)
**oat flour can be made in a few seconds by putting whole oats in the
blender.
Whisk the egg. Add the flour and whisk in to make a paste.
Add the water or oat milk a little at a time, whisking until you have reached pancake batter
consistency, slightly thick, but still easily pourable. Add the ground flax and vanilla.
Heat the butter or ghee in a pan on medium high heat and add 1/4 cup batter to make a thin pancake.
Cook for 2-3 minutes and when bubbles begin to form and break, flip pancake, cooking for 1-2 more
minutes.
Serve with a topping such as nut spread, all-fruit jam, lemon juice, cinnamon, maple syrup, or raw
honey.
Buckwheat Pancakes with Banana and Raisins
Buckwheat is highly digestible, nutrient-rich, gluten-free—and, in spite of its
name, no relation to wheat. Try this super-easy pancake recipe…
1 egg
1 cup buckwheat flour
water, oat milk, or rice milk (any of these is fine)
1 mashed banana
1 tablespoon raisins
1 teaspoon real vanilla extract
1 small pat of butter (optional)
Beat the egg, add the flour, then add the water/oat milk/rice milk, whisking until you have reached
pancake batter consistency, slightly thick, but still easily pourable.
Add the mashed banana, vanilla, and raisins and mix together well.
Heat the butter in a non-stick frying pan and pour enough of the batter to make a thin pancake (about
1/4 cup).
Cook for 2-3 minutes on medium-high heat until the pancake can be picked up easily on a spatula. Turn
and cook on the other side for 1-2 more minutes, so that the pancake is cooked through.
Serve with all-fruit jam, raw honey, maple syrup, or other topping of your choice.
Akea, LLC www.akealife.com 900 Ridgefield Dr., Suite 170
Raleigh, NC 27609Zesty Lemon Pancakes
1 cup buckwheat flour/whole wheat flour/rye flour (or a mixture of these,
as desired)
1/2 cup oat, millet or quinoa flour or a mix of any of these**
1/2 teaspoon baking powder
zest of 1 lemon
juice of 1 lemon
2 tablespoons live plain yogurt or soy yogurt
water or oat milk
A knob of butter
**You can buy these types of wheat-free flours in health food shops or buy flakes and use them
either to make porridge or turn them into flour by simply putting them in the blender for a few
seconds.
Mix the flour, baking powder and lemon zest together in a bowl. Make a well in the middle and add the
lemon juice and yogurt. Whisk together the pancake mixture adding enough water or oat milk to make
it liquid enough to pour well.
In a non-stick frying pan, melt the butter, then pour in enough of the pancake mix to make a thin layer.
You can make several small round drop scone-sized pancakes or one large one. Cook so that the
pancake(s) is/are golden on both sides, turning once. Serve with all-fruit jam, raw honey, cinnamon,
maple syrup or any topping of your choice. A great choice for health is ground flax seeds with a little
maple syrup – the flax adds protein and essential fatty acids and will make this breakfast more
sustaining.
Akea, LLC www.akealife.com 900 Ridgefield Dr., Suite 170
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