2019-06-01_Healthy_Food_Guide_UK_(2)

When timeisshort...

SUMMERCOMPOTE

305kcal

Heatthezestof1 orange

in50mlwater.Once

boiling,pourover75g

mixeddriedfruitmixed

with¼lemon.Cool,

leaveinthefridge

overnight,thenserve

toppedwith30g2%fat

greekyogurtand

sprinkledwith25g

sugar-freemuesli

SMOKEDSALMON

BAGEL

279kcal

Spread20greduced-fat

creamcheeseon½

toastedwholemealbagel

andsprinklewithsome

choppedfreshdill.Top

with40gslicedsmoked

salmonandservewith

1 slicedpear

BANANAMUESLI

320kcal

Top50gnoaddedsugar

muesliwith1 sliced

PICK

ONE Breakfast

Onourwebsite Recipesathealthyfood.co.uk

bananaandservewith

150mlskimmedmilk

POACHEDEGG

WITHCRUMPET

329kcal

Toasta crumpetand

topwith1 poached

egg.Heat1 smallcan

reducedsugarandsalt

bakedbeanstoserve

ontheside

QUICKCEREALSTART

315kcal

2 Oatibixtoppedwith

1 choppednectarine

andservedwith150ml

skimmedmilk

FRESHFRUITSALAD

ANDGREEKYOGURT

345kcal

Serve80gpineapple

chunkscannedinnatural

juicewith1 sliced

bananaand100g2%fat

greekyogurt.Sprinkle

with20gtoasted

sunflowerseeds

Amanda’s ideas

NOW KEEP GOING...

Dorset Cereals Tasty

Toasted Spelt Flakes

Muesli, £3/690g With

43% nuts, fibre and

seeds, this has 4.1g fat

per 45g serving and

12g sugars, mostly

from the dried fruit.

Serve with 150ml

skimmed milk and a

chopped pear 331kcal

Bran flakes

with apple

& apricots

300kcal

Easy

berry

pancakes

295kcal

Rankin 4 Ancient Grain Muffins,

£1/280g, Waitrose Have 1 toasted

muffin with a poached egg and

80g steamed and drained spinach,

for a third of your daily fibre 318kcal

Sainsbury’s Berry

Fruit Salad,

£2/240g, with

5% Total Greek

Yogurt, £1.10/170g

Giving you two of

your five-a-day, plus over one-fifth

of your daily calcium requirement,

this vitamin-packed breakfast also

provides a fifth of your 30g fibre for

the day 281kcal

70 HEALTHY FOOD GUIDE JUNE 2019