Keynote speaker at the second biennial Interdisciplinary Conference on Sport Studies and Higher Education on Physical Literacy: Gender, Science and Sport for Development, Dr Dean Kriellaars...
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Great start breakfasts
We all know that breakfast is the most important meal of the day. But a lot of us never really seem to have the time to eat it.
For many, the daily routine is a two-minute breakfast eaten while performing some other task—literally eating on the run.
Sometimes the challenge is finding something nutritious to have when we’re in a hurry.
Fresh fruit is always a good idea. A banana or a slice of paw paw makes a wonderful start. You could follow that up with a couple of boiled eggs with whole grain toast. Remember, a boiled egg is a great nutritionally all-inclusive food and it is portable as well.
Freshly made muffins, low fat granola and hot cereals also make healthy starts to your day, as well as high protein staples like sardines, tuna and salmon.
These are all easy ideas to help you enjoy a healthy breakfast every day.
On the weekend, when there is more time to enjoy a leisurely meal, you can prepare one of the following breakfast treats.
FRESH FISH BULJOL
1 lb fresh fish fillets
1 tsp minced garlic
Salt and black pepper
1 tsp minced chives
1 tbsp olive oil
1 large onion, thinly sliced
1 pimento pepper, chopped
1 large tomato, chopped
2 eggs, hard boiled
2 tbsp chopped chadon beni
Sliced avocado and lettuce to garnish
Marinate fish in chives, salt, black pepper, garlic and olive oil.
Place in heatproof platter and broil for 4 minutes on each side.
Remove the fish and flake gently with a fork.
In a non-stick sauté pan, heat 2 tbs olive oil and saute onion and pepper for only one minute.
Remove and add to fish, add tomatoes, and toss. Season with salt if needed.
Place fish on platter, decorate with lettuce and egg wedges.
Sprinkle over chadon beni.
Drizzle with extra olive oil and serve.
Serves 4 to 6
GOLDEN FRENCH TOAST WITH SPICED APPLES
6 to 8 slices bread,
cut to about 1 1/2 inch thick
1 tbsp brown sugar
1/2 to 3/4 cup milk
1/2 tsp each cinnamon and nutmeg
1 tbsp brown sugar
Preheat oven to 350F.
Beat egg well with milk and one tbsp of sugar, chop apple and combine with one tbsp of sugar, and spices.
Grease a shallow casserole dish, dip bread into egg mixture and place in dish, arrange apples on top, bake for 15 to 20 minutes until golden and puffed.
Serve with honey or syrup.
2 potatoes, peeled and cut into 1/2 inch cubes
1 large onion, finely chopped
2 tbsp vegetable oil
1 clove garlic, chopped
1/2 cup grated cheese, optional
Salt and pepper
Beat eggs with salt and pepper.
Heat ovenproof frying pan and add one tbsp of oil, add onion and garlic, fry until fragrant, about 3 to 4 minutes.
Add potato, add a little water and cover pan, cook potatoes until tender, about 6 to 8 minutes.
Remove from pan.
Add the rest of the oil and preheat your broiler.
Add egg mixture to pan and tilt pan to spread mixture around.
When eggs have firmed up in the pan, spread the potatoes on top evenly, sprinkle with cheese and place pan under broiler.
Broil until golden and puffed, watching carefully. About 3 to 5 minutes.
Sprinkle with fresh herbs if desired.
Serves 3 to 4
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