Thursday, August 19, 2010

Words of wisdom

"breakfast is the most important meal of the day"
"eat breakfast like a King, lunch like a prince, and dinner like a pauper" (Adelle Davis)

Perhaps these words of wisdom have some scientific basis?
Several studies have found that people who eat breakfast have better weight outcomes and are often of a normal weight, less irritable, more alert and productive, and are less likely to snack on unhealthy foods.

Quite often I have heard friends who do no eat breakfast cite reasons such as time or saying they feel hungry sooner in the morning.

The hunger is your metabolism at work and is most likely an 'overreaction' at first because you have famined for so long! I found that when I re-introduced breakfast, I needed a mid-morning snack but that need soon went away.

As for time, well, come on! I am not talking about a three course meal! Muesli is a great breakfast and super quick.
Other more elaborate options may take some creative strategies to achieve.
Consider preparing the night before. Set the table and pre-cut/layout the items you need for the morning. Put the coffee and sugar in the cup on the side with the in your pre-coffee daze you can prepare breakfast 'production line' style!

Some of the better options for breakfast:

Baked Beans on toast
Cheese and tomato grilled on toast
Vegemite and cheese on toast
Ham and tomato on toast
Porridge (sorry guys, the real stuff not processed instant!)
Scrambled eggs/poached eggs/boiled eggs

If you feel the need for that mid morning snack - a piece of fruit is super portable and refreshing.
A handful of nuts such as cashews of almonds
Could do a 'trail mix' of nuts fruit
Piece of cheese

Most importantly make it small, make it real. This is not to replace a meal - just bridge it

Wednesday, August 18, 2010

Hearty Tuna Mornay

How about something which is super filling and in one pot?
I have served this at parties and it always ends up empty! ~ now that is saying something.
The adding of the milk to the flour to make the roux is a bit touchy feely. You have to use your best judgement as to what the best consistency is for you. I prefer it to be quite thick like white sauce but you may prefer thinner?
To anyone who has never made the roux mix before (butter, flour, milk) you must ensure that when you add the flour to the butter/onion mix that the flour gets stirred for the minute indicated to 'cook' it. Otherwise the mix will taste 'powdery/floury'.

Hearty Tuna Mornay

90g butter
1 onion, chopped
6 tablespoons flour
2 – 3 cups milk
1 x 425g tin tuna in springwater
1 cup breadcrumbs (fresh or dry)
Juice of 1 lemon (or equivalent bottled lemon juice) – Optional, works fine without.
4 hardboiled eggs, chopped
½ cup grated cheese

Melt butter in a large saucepan. Add chopped onion and cook in pan until transparent. Stir in flour and cook for 1 min. Remove pan from heat and stir in milk, a splash at a time until all combined into thick cream consistency. Return pan to heat and bring mixture to the boil, stirring until thickened. Add cheese and tuna and stir until broken up. Add breadcrumbs, lemon, eggs, salt and pepper to taste. Stir until combined and heated till hot for serving.