Healthy_Food_Guide_UK_-_January_2020

(Jacob Rumans) #1
BERRYAPPLESNOW
Put1 slicedcookingapplein
a smallpanwith100gfrozen
blackberriesand2tbsp
orangejuiceandsimmer
for 10 min.Stirina little
granulatedsweetener
(optional),thentopwith150g
2%fatgreekyogurtand
sprinkleovera fewtoasted
sunflower seeds293kcal

WEETABIXWITHBANANA
Serve2 Weetabixwith150ml
semi-skimmedmilkand
1 sliced banana297kcal

SAVOURYFRENCHTOAST
Whisk1 smalleggina bowl
witha pinchfreshthyme
leavesanda littlepaprika.Dip
1 slicewholemealbreadinto
thebowl,thencookonboth
sidesina smallfryingpan
brushedwitha littleoliveoil
overa mediumheat.Topwith
50gricottacheesemixedwith
1tspsherryvinegarand
ground black pepper250kcal

PORRIDGEWITHPRUNES
ANDPISTACHIOS
Makeporridgewith40goats
and300mlfortifiedlight
soyamilk,thentopwith
30gdrainedprunescanned
infruitjuiceand1tsp
chopped pistachios319kcal

BLUEBERRYMUFFINS
Heattheovento190°C/fan
170°C/gas5.Mix50g
wheatbranand100ml
semi-skimmedmilkina bowl
andsetasidefor 10 min.Ina
separate bowl, whisk 1 egg

Breakfast

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Buckwheat,
date,coconut
andpecan
granola
194kcal

Hotspiced
eggs413kcal

Mango
breakfast
wrap
290kcal

with60gbrownsugarand
½tspvanillaextract.Sift50g
plainflourand½tspeach
bakingsodaandbaking
powderintothebowlwith
thebranandstir.Foldinthe
eggmixturewith100gthawed
frozenblueberries.Divide
among6 non-stick,flour-
dustedmuffintins.Sprinkle
1tspbrownsugaroverthe
muffinsandbakefor15–20
min.Enjoyonewitha 200ml
skimmedmilkcappuccino
and a banana291kcal

TOFUSCRAMBLE
Drain50gfirmtofu.Heatthe
ovento200°C/fan180°C/
gas6.Put75gmushrooms
ona tray,drizzlewith1tsp
oliveoilandsprinklewith
a pinchturmeric.Roastfor
20 min.Meanwhile,heat
1tspoliveoilina smallpan
andsautéa small,diced
onionfor5 min.Addthe
tofu,25gkale,a squeezeof
lemonjuiceanda pinchof
diced,freshredchilli.Serve
thetofutoppedwiththe
mushrooms,with1 slice
wholemeal toast328kcal

BANANAPANCAKES
Masha smallbananaina
bowluntilsmooth.Add 1
beateneggandmixwell.
Spraya non-stickfryingpan
withoilanddropinhalfthe
mixtomake1 pancake.Keep
warmandrepeatwithother
half.Servepancakeswith 1
heapedtbsplow-fatfromage
fraisand1 heapedtsp
chopped hazelnuts280kcal

78 HEALTHY FOOD GUIDEJANUARY 2020

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