Healthy_Food_Guide_UK_-_January_2020

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

Amanda’s ideas

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ONE

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