2019-05-01_Healthy_Food_Guide_UK

Birchermuesliwith

bananaandberries

prep 15 min+ chillingserves 4

vegetarian glutenfree

100ggluten-freerolledoats

Zest1 orange,juice 2

450gpotnaturalorvanilla

yogurt

Freshnutmeg,tograte

1tspcinnamon(optional)

125gblueberries

250gstrawberries,halved

1tbsppuremaplesyrup

30gunsaltedcashews,roasted

1 largebanana,sliced

1 Thenightbefore(or2 hr

beforeeating),combinethe

oatsandorangezestand

juiceina bowl.Addthe

yogurt,a gratingofnutmeg

2tbsp desiccated coconut
2tbsp ground seed mix (we
used Linwood’s)
Juice 1 lemon

1 Put the flour, oats, 2tbsp
cocoa, cinnamon and
sweetener in a bowl and
stir to combine. Mix
together the milk, yogurt
and egg, then fold into
the oat mixture. Leave to
stand for 10–15 min.
2 Heat the oven to its

lowest or warming setting

and line a baking tray with

non-stick baking paper.

Spray a large non-stick,

heavy-based frying pan with

oil and put it over a low-

medium heat. Work in

batches of 3 or 4 to make 18

hotcakes. For each hotcake,

spoon 2tbsp batter into the

pan, spread the batter out a

little and cook for 2–3 min

until bubbles start to appear

on the surface. Turn and

cook on the other side for

2 min or until puffed and

cooked through. Reduce the

heat to low if the hotcakes

brown too quickly.

3 Transfer the hotcakes to

the prepared baking tray,

cover loosely with foil and

keep warm in the oven

while you cook the

remaining hotcakes.

4 Just before serving, make

thecoconutbananas.Slice

thebananasintothick

rounds.Combinethe

desiccatedcoconutand

seedmixina bowl.Brush

theslicesofbananawith

lemonjuice,thenpressthem

intothecoconutmixture.

5 Toserve,pile3 hotcakes

oneachplate,topwiththe

coconutbananas,dustwith

cocoaandservewiththe

150gyogurt.

MAKEAHEADMakethe

hotcakestotheendofstep

2,thencool,wrapand

freeze.Defrost,thenreheat

thehotcakesandmakethe

coconutbananastoserve.

andthecinnamon,if using.

Coverandputinthefridge

foratleast2 hrorovernight.

2 Inthemorning(orafter

chilling),stirthroughhalfthe

berriesandmaplesyrup.

3 Dividethebirchermuesli

among4 bowlsandaddthe

cashews,bananaand

remainingberries.Drizzle

withtheremainingmaple

syrupandgrateoversome

extranutmeg.

1

PERSERVING

320kcal 6gfibre

9. 5gfat 12gprotein
   3.3gsaturates 0.2gsalt
   43gcarbs 273mgcalcium
   25gsugars 2 .1m gi r o n

1

PER SERVING

356kcal 7.6g fibre

11g f a t 13g protein

5.3g saturates 0.3g salt

54g carbs 275mg calcium

25g sugars 2.5mg iron

Birchermuesli

withbanana

andberries

MAY 2019 HEALTHY FOOD GUIDE 53

Special breakfasts