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buckwheat-pancakes

Clean Lean Bean: 2 Healthy Brunches

Here at The Devon Foodie we’re all about sharing great ideas and delicious recipes. That’s why we wanted to share a couple of recipes from a very exciting healthy eating blog called: ‘Clean Lean Bean’. It’s creator, Bryony, is a Freelance Marketeer, Health Blogger, Amateur Triathlete and self-confessed coffee addict, whose all about making healthy recipes more accessible. The following two brunches are a couple of her favourite recipes to help fuel you up for the day..

Sweet Potato, Smokey Bacon and Apple Hash

sweet potato hash

Credit: Bryony, Clean Lean Bean blog

Bryony says: Did you know that in one medium sweet potato there is 400% of your daily requirement of vitamin A? They also contain lots of vitamin C, fibre and potassium.  They contain more nutrients overall than white potato, have fewer calories and a lower glycemic index which means they are less likely to cause spikes in blood sugar.

Apples also help to lower blood sugar and are high in vitamin C, Kale is one of the most nutrient dense foods on the planet and gives you a big hit of Vitamin C.

There is a great life hack to make this a viable option in the morning but  is super tasty and nutritious at any time of day.  If you are not a fan of eggs then it is also nice topped with chopped avocado.

Ingredients

  • 1 medium sweet potato cooked with skin and diced
  • 1 apple diced
  • 1/2 onion sliced
  • 2 rashers of bacon diced
  • 1 handful of Kale (not totally necessary but I had some in the fridge and green stuff in the morning is good)!
  • Cooking fat of your choice
  • 1 egg

Method

  1. Heat some oil in a large pan
  2. Add the bacon and onion and fry until golden
  3. Add the sweet potato and apple and continue to fry until the potato is starting to brown
  4. Meanwhile heat some oil in another pan and crack in your egg
  5. Once the egg is in the pan add the Kale to the sweet potato with salt and pepper and stir fry until the egg is ready
  6. Tip the sweet potato mix onto a plate and top with the fried egg and enjoy!

Buckwheat Pancakes

buckwheat-pancakes

Credit: Bryony Clean Lean Bean

Bryony says: You can find Buckwheat Flour in the supermarkets now.  It is an emerging super food and is not related to wheat!  It’s not even a grain, it’s actually a seed that is related to rhubarb and sorrell.

Buckwheat is high in protein, containing all 8 Essential Amino Acids, for more information on these read Do I Need A Protein Powder?.  Also high  in fibre and magnesium it helps to lower cholesterol and blood pressure.

Buckwheat is gluten-free although, similar to oats, growing and manufacturing processes cannot guarantee that it has not been contaminated with gluten so if your intolerance is severe I would suggest that you use a gluten-free flour instead.

Topping suggestions:

  • Berries, chopped apple or banana with nut butter or yogurt
  • Bacon, eggs and avocado
  • Scrambled egg and smoked salmon
  • Ham and grated cheese
  • Frozen black cherries (defrosted and warmed in the microwave) with cream of your choice

Ingredients

  • 1/2 cup of buckwheat flour
  • 1 egg beaten
  • 1/3 cup milk of your choice
  • 1/2 tsp baking powder
  • 1/2 tsp cinnamon (optional)
  • Cooking fat of your choice.  Coconut oil works really well and I would imagine that butter would be amazing if you can tolerate it. I personally used olive oil.
  • Toppings of your choice

Method

  1. Heat some oil in a frying pan
  2. Combine all the ingredients in a bowl and whisk well to a thick batter
  3. Spoon dollops of batter into the pan and gently spread into rounds
  4. Once the mixture starts to bubble on the surface and the pancakes are golden underneath flip and cook on the other side
  5. Top with the toppings of your choice

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