2019-05-01_Healthy_Food_Guide_UK

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HOTWRAP300kcal

Warma wholegrain

tortillawrap.Spreadwith

30g2%fatgreekyogurt

andaddsomehotmixed

berries.Sprinklewitha

littlegranulatedstevia

and10gchopped

almonds,thenrollup

SOURDOUGHAND

SMASHEDAVOCADO

290kcal

Top1 sliceofsourdough

toastwith½avocado,

lightlycrushed.Squeeze

oversomelimejuiceand

sprinklewithchopped

freshchilli

DATESCONES329kcal

Mix175geachplainand

wholewheatflour,1tbsp

eachbicarbonateofsoda

andsugaranda pinchof

salt.Rubin50glow-fat

spreaduntilit resembles

breadcrumbs.Stirin75g

choppeddatesand

250mlsourmilk(stir

PICK

ONE Breakfast

Onourwebsite Recipesathealthyfood.co.uk

15mllemonjuiceinto

semi-skimmedmilkand

standfor 10 min).Form

into6 rounds,thenput

themontoa baking

sheet.Bakeat220°C/fan

200°C/gas7 for12–15

min.Havea sconefor

breakfast,spreadwith

30gricotta.Storetherest

inanairtightcontainer

foranotherday,orfreeze

forupto1 month

SALMONBAGEL280kcal

Spread20greduced-fat

creamcheeseon½

toastedwholemealbagel.

Sprinklewithchopped

freshdill,add40gsliced

smokedsalmonand

servewithappleslices

FRUITANDFIBRE

300kcal

Mix45gbranflakeswith

1tbspchoppeddried

apricot.Topwith1 grated

appleandservewith

120mlskimmedmilk

Amanda’sideas

NOW KEEP GOING...

Amy’sKitchenBreakfastScramble

Wrap,£3.69/225g,Waitrose

Scrambled tofu with spinach, carrots,

mushrooms and hash brown potatoes

make a filling vegan brekkie 343kcal

Fennel

and

smoked

salmon

frittata

257kcal

Poached

egg on

toast with

sautéed

sprouts

337kcal

Sainsbury’s Breakfast

Apricots, £1/300g, plus

Sainsbury’s Greek Style

Yogurt, 60p/200g

Serve ⅓ can

apricots

for one

of your

five-a-day, plus 100g yogurt for some

fill-you-up protein and calcium for

strong bones 280kcal

Young’s

Kipper

Fillets with

Butter,

£1.15/170g,

Iceland

Serve ½ pack with 1 slice wholemeal

bread and 1 grilled tomato. Excellent

for omega-3s, although this serving

does have 1.6g salt, so work this into

your daily total 300kcal

A ’ Ki h B kf S bl

80 HEALTHY FOOD GUIDE MAY 2019