5 healthy breakfasts from the new book recommended by Ferran Adrià

With more than 70 SHA recipes to achieve and maintain optimal health, the book “Healthy Nutrition SHA” (Ed. RBA) has just been published, prefaced by the chef who revolutionized international gastronomy, Ferran Adrià.

• 5 healthy breakfasts to start the day right
• The pillars of SHA nutrition

Looking for healthy breakfasts to surprise? We propose some very appetizing ideas from the new book The Power of Healthy Nutrition (Ed. RBA), which provides more than 70 recipes for breakfast, teas and energy drinks, appetizers and starters, main courses, sauces and dressings, desserts and sweet snacks, and for the most part are vegetarian recipes.

The well-known chef Ferran Adrià has prefaced this new book and explains in it: “Gastronomy is a pleasure, it is an art capable of transporting us and making us dream, but above all it is a way to nourish ourselves, to fill us with energy and to take care of our health and well-being”. So, following the chef’s advice, we propose 5 breakfasts that meet all these objectives.

5 HEALTHY BREAKFASTS TO START THE DAY RIGHT

The new book, based on SHA nutrition that is promoted by SHA holistic wellness clinics, proposes recipes that allow us to eat in a balanced, natural and alkalizing way to meet nutritional needs by providing all the necessary energy value, favoring health without sacrificing flavor. The recipes have been designed by expert chefs and nutritionists and are presented in the simplest way possible in order to be prepared at home with ease.

To elaborate these recipes, empirical knowledge from centuries of study in the East, the nutritional principles of Harvard Medical University, with its Harvard dish, the recommendations of the WHO and the nutritional habits observed in the so-called “Blue Zones” whose inhabitants have the highest longevity rate have been taken into account. Take care of yourself and enjoy these 5 healthy breakfast recipes!

MILLET PORRIDGE WITH BERRIES

Ingredients for 2 people (20 minutes)

• 150 ml water
• 50 g millet
• 1 cinnamon stick
• 20 g blueberry juice

For topping

• 10 g fresh raspberries
• 10 g fresh blueberries
• 10 g dried blueberries
• Dried rose petals (optional)

*Alternative ingredients: Millet can be substituted for quinoa.

Preparation

• In a pot or casserole, add the water and cook the millet with the rest of the ingredients for 15-20 minutes, over low-medium heat.
• Stir constantly with a rod to make it creamy.
• Place the porridge in a bowl and add the topping of red fruits and rose petals on the surface (optional).

KALAMATA OLIVE FOCACCIA

Ingredients for 4 people (60 minutes)

Ingredients

• 180 g whole spelt flour
• 50 ml extra virgin olive oil
• 100 ml warm water
• 75 g Kalamata olives
• 6 g yeast
• Salt to taste

Preparation

• Dilute the yeast in a glass with warm water.
• Chop the olives into small pieces or in
• Sheets.
• Mix all ingredients in a bowl with
• Help a spatula, including previously dissolved yeast, until the dough is homogeneous.
• Mix well for 5 minutes.
• Cover the bowl with a damp cloth. Leave
• Stand for 30 minutes in a warm place to ferment.
• Mix again with the help of the spatula to remove the air that forms in the dough.
• Knead on the table. Place and spread the dough on a baking tray or pan.
• Let ferment for 20 more minutes.
• Bake at 200 °C for 10 minutes.
• Let cool for 10 minutes. Cut into pieces and serve still hot.

COCONUT YOGURT WITH BUCKWHEAT GRANOLA AND BERRY JAM

Ingredients for 2 people (10 minutes)

• 100 ml vegan coconut yogurt
• 2 tablespoons goji berries
• 2 tablespoons dried strawberry
• 2 tablespoons dried blueberries

For jam

• 100 g assorted fresh berries
• 1 tablespoon kuzu

For granola

• 45 g rice molasses
• 20 g coconut oil
• 1 teaspoon turmeric
• 1 tablespoon arrowroot
• 2 tablespoons sliced almond
• 100 g puffed buckwheat

* Alternative Ingredients: Coconut yogurt can be substituted for almond yogurt or any other vegan yogurt. Puffed buckwheat can be substituted for oat flakes or any other puffed cereal such as rice, millet or amaranth, depending on preference.

Preparation

PREPARATION OF GRANOLA

• Melt in a bowl, in a water bath, molasses and coconut oil.
• Add the rest of the ingredients of the granola and mix them well by hand, with the help of a spatula.
• Once they are well mixed, distribute on baking paper on a tray.
• Bake at 160 °C for 5 minutes.
• When removed from the oven, still hot, mix with the dehydrated fruits.
• Let cool and reserve in a container with a lid.

PREPARATION OF JAM

• Cook the berries in a pot over low heat until boiling.
• In a glass with 20 ml of water, dilute the kuzu and stir until well dissolved.
• Add the already diluted kuzu to the preparation of red fruits and stir until thickened. Turn off and let cool.

PLATING

• Place red fruit jam at the base of a bowl.
• Add on top the vegan coconut yogurt and add the granola.

PORRIDGE OF RICE, BUCKWHEAT, TIGERNUT, CINNAMON AND CITRUS

Ingredients for 2 people (70 minutes)

• 600 ml water
• 20 g buckwheat 50 g brown round rice
• 1 cinnamon stick
• 2 g zest
• orange
• 10 g tigernut concentrate

For topping

• 10 g apricots
• 10 g sliced dehydrated coconut (coconut chips) 10 g pistachios

*Alternative ingredients: Rice can be substituted for flakes (gluten-free). After you have cooked the buckwheat for 15 minutes, add the oatmeal and cook everything.

Preparation

• Add the water in a pot and cook the brown round rice for 40 minutes.
• Once the 40 minutes have passed, add the rest of the ingredients and stir well with a rod for 20 minutes to make it creamy.
• Cut the apricots into small pieces.
• Chop the pistachio into small pieces.
• Mix all the ingredients of the topping.
• Place the porridge in a bowl and add the topping on top, to taste.

MISO SOUP

Take preferably before breakfast

Ingredients for 2-3 people (35 minutes)

• 1 liter of mineral water 1/2 garlic clove
• 1/2 carrot
• 1/2 leek
• 1/4 daikon turnip 3 dried shiitake mushrooms
• 2 lemon slices
• 2 tablespoons genmai miso
• Fresh herbs, such as cilantro or parsley

*Alternative ingredients: Apart from genmai, other types of miso can be used: shiro, mugi, hatcho, aka…

Preparation

• Cut the vegetables into cubes or slices.
• Sauté them in a pot with a little olive oil.
• Add the water and cook for about 20 minutes over low heat.
• After the time, turn off the heat and add the miso, previously dissolved with a little water. Let stand 5 minutes.
• Serve with lemon slice and fresh herbs, such as cilantro or parsley.

THE POWER OF HEALTHY NUTRITION

The SHA nutrition on which the new book The Power of Healthy Nutrition (Ed. RBA) is based on foods of plant origin and, to a lesser extent, marine, ensuring that as far as possible they are organic, seasonal and proximity, while avoiding those processed.