Makes: 6 bars
Preparation time: 15 minutes
Cooking time: 25 minutes
Calories per portion (1 bar): 300kcal (1,255kJ)
150g jumbo oats
2 very ripe medium bananas
60g melted butter
60g cherries
60g cranberries
40g sunflower seeds
40g pumpkin seeds
Mornings can sometimes be a bit of a rush. Make a batch of
these no-added-sugar granola bars in advance for a healthy breakfast on the go.
Preheat the oven to 200C (fan 180C, gas mark 6). Mix
the oats, cherries, cranberries, and seeds together in a bowl. Pour in the
melted butter and mix in thoroughly to make sure the oats are well coated.
On a separate plate, mash the bananas into a pulp with a fork,
then add to the oat mixture and mix well. Spread the mixture into a 30x20cm tin
and bake in the oven for 20 to 25 minutes. Once cooked, transfer to a wire rack to cool, then cut into 6
bars.
Tips
- Press the mixture into the baking tin well to help
the binding process – but not too hard or it may affect the flavor
- if your first batch is more
crumbly than you'd like, try increasing the amount of mashed banana to
moisten the mixture before baking
Or you could try
Banana bagel sandwich: mash
a ripe banana and serve it in a toasted (preferably wholemeal)
bagel. Mashing instead of slicing the banana gives the filling a creamier
texture, meaning you won't need a low-fat spread.
Quick porridge: making
porridge is easier than you think. Combine 50g of rolled or instant oats
with 200ml (or more for runny porridge) of semi-skimmed milk in a bowl, and
microwave on full power for 2 minutes. Top with dried fruit or nuts.
1-minute omelette: combine 1
beaten egg, a few spinach leaves, and some chopped lean roast ham in a bowl.
Microwave on full power for 1 minute or until the egg is set.
Weekend
treats
English breakfast muffin
Serves: 1 adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 309kcal (1,293kJ)
Ingredients
1 wholemeal English muffin, cut in half
1 poached egg
1 slice lean roast ham
20g reduced-fat or "light" medium-hard cheese
2 tsp low-fat spread
20g fresh spinach leaves
Pinch of ground black pepper
Oozing poached egg on
a layer of cheese and roast ham – what's not to love about this
lower-calorie version of the classic English breakfast muffin?
Preheat the grill and
toast the muffins on the cut sides only. Poach the egg in gently simmering
water for 3 to 4 minutes until the yolk is set but still runny in the middle.
Spread the toasted
muffin sides with the low-fat spread, and layer the spinach leaves, ham and
cheese on 1 half. Place the poached egg on top, season with black pepper,
and top with the other half of the muffin.
Tips
- if
you prefer, you can scramble the egg with 4 tablespoons of semi-skimmed
milk – pour the mixture into a heated pan, cook and stir until
the eggs are just set
Or you could try
Overnight oats: combine oats with low-fat yogurt and
let sit overnight in the fridge. Add fresh fruit, such as berries, in
the morning.
Baked eggs: put an egg (with yolk unbroken) and some crème fraîche in a
ramekin. Put the ramekin in a baking dish and fill the dish with hot tap
water to 3/4 up the ramekin. Bake for 15 minutes or until the yolk is set to
your liking.
Healthy full English
breakfast: for a
healthier version of the king of the morning meal – combining eggs, bacon,
mushrooms, grilled tomatoes, and baked beans
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