Sunraysia

• Homemade muesli with soya milk,topped with a banana.
• Tea or coffee

Homemade muesli with soya or rice milk topped with a banana.
10 mins cooking. Serves 4-6

10 mins cooking. Serves 4-6
200g/7oz jumbo porridge oats
75g/3oz barley or rye flakes
50g/2oz chopped hazelnuts
50g/2oz linseeds
50g/2oz pumpkin seeds
50g/2oz sultanas
50g/2oz dried, ready-to-eat apricots, roughly chopped
50g/2oz dried, ready-to-eat figs, roughly chopped

Preheat the oven to 160°C/Gas 3. Place the oats, barley or rye flakes, hazelnuts and seeds on a large baking tray and toast in the oven for 10 minutes, shaking and turning in the tray halfway through. Take the tray from the oven and leave to cool: this should take only about 10 minutes. Mix the toasted ingredients with the sultanas, apricots and figs. These fruits are only suggestions: you can use whatever you prefer. Add milk and serve.

Handful of walnuts

• Noodle soup
• 2 x rice cakes with Emmental cheese
• Mint tea

Noodle soup
5 mins preparation, 10 mins cooking time. Serves 2

5 shitake mushrooms (fresh or dried)
1 clove garlic, finely chopped
½ red pepper chopped
handful of broccoli florets
200g rice noodles
¼ pint boiling vegetable stock
dash of soy sauce

Stir-fry the mushrooms, garlic clove and pepper with the broccoli till soft. Add the rice noodles along with the stock and soy sauce. Cook for a couple of minutes or until noodles are soft.

Juicy Apple

• Spiced chicken with figs served with wild rice.
• Glass of red win

Spiced chicken with figs
20 mins preparation time, 20 mins cooking. Serves 1

1 tbsp ground cumin
1 tbsp ground coriander
pinch dried chilli flakes
½ tbsp cracked black pepper
1 chicken breast, cut into slices
1 tbsp olive oil
15g/½oz butter
1 tsp honey
2 figs, cut in half lengthways
splash balsamic vinegar

Preheat the oven to 220°C/Gas 7. Mix the coriander, cumin, chilli flakes and peppercorns in a bowl. Add the chicken and turn to coat well. Heat the oil in an ovenproof pan. Cook the chicken for two minutes, until golden brown. Turn the breast over then transfer to the oven to roast for 10-12 minutes, or until completely cooked through. Heat the butter in a frying pan and add the honey. Place the figs open-face down into the pan and then place into the oven to cook for five minutes, or until sticky and soft. Remove the figs from the oven and add a splash of balsamic vinegar to the pan. Place over a high eat for one minute to reduce. To serve, place the chicken onto a plate and place the figs around. Serve with wild rice and drizzle the juices from the pan over the top