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The art of the healthy breakfast


Pineapple, mango and coconut juice


“The energy-giving fruit and hydrating coconut water in this juice drink will make you feel ready to get up and go. I make this most Monday mornings. If you’re feeling tired, throw a banana into the blender, too, to provide you with a long-lasting energy boost.”

Pineapple, mango and coconut juice

FOOD TEAM’S TIP It’s easy to increase the quantities here to serve a crowd.

PER SERVING (FOR 2) 176kcals, 1.2g fat (0.6g saturated), 2.1g protein, 36.6g carbs (36.2g sugars), 0.7g salt, 5.1g fibre

* For interesting ways to use up leftover pineapple, see Loose Ends

• ½ ripe pineapple (about 300g), peeled and cut into chunks

• 1 ripe mango, peeled and chopped

• 500ml chilled coconut water

• 1 tsp grated fresh ginger

• Juice ½ lime

• Ice cubes to serve (optional)

1. Put all the ingredients in a blender and whizz for a minute or so until the juice is completely smooth.

2. Pour into glasses and serve over ice, if using, or straight up.

Raspberry yogurt crunch pots


“The ‘crunch’ in these pots is a bit like a cheat’s version of granola. It won’t keep as long as granola– perhaps just a couple of days in an airtight container – before it softens, but it’s quick to make and livens up a bowl of fruit and yogurt for breakfast, giving it a healthy boost of fbre, protein, good fats, vitamins and minerals. You don’t have to stick to raspberries – if you have other berries, give them a go (see tip). You also don’t have to keep this recipe just for breakfast – it makes a good dessert, too (especially if you mix a little grated dark chocolate into the cooked and cooled ‘crunch’ before serving).”

Raspberry yogurt crunch pots

FOOD TEAM’S TIP Vary the fruit depending on what’s in season and what you have at home. Next time, try stewing chopped apples and blackberries in a little water and honey until reduced to a compote.

PER POT 340kcals, 15.5g fat (2.6g saturated), 15.5g protein, 31.4g carbs (18.4g sugars), 0.2g salt, 6.3g fibre

• 40g rolled oats

• 2 tbsp medium oatmeal

• 40g flaked or sliced almonds, lightly crushed in your hands

• 2 tbsp pumpkin seeds

• 2 tbsp sunflower seeds

• 1 tbsp ground cinnamon

• 2 tbsp maple syrup

• 300g raspberries (thaw if frozen) • 3 tbsp fresh orange juice, or use apple, cranberry or pomegranate

• 500g low-fat Greek or natural yogurt, or coconut yogurt

1. Set a frying pan over a medium heat and gently toast the oats, oatmeal, almonds, pumpkin seeds, sunflower seeds and cinnamon, stirring frequently, for about 5 minutes until the oats turn a little golden and the pumpkin seeds start to pop. Pour in the maple syrup and toss around until the oats and seeds are coated. Remove from the heat and transfer to a shallow bowl to cool for a few minutes.

2. Lightly mash half the raspberries with the fruit juice using a fork, then gently stir in the remaining raspberries, keeping them whole.

3. Layer up the yogurt and raspberries in small serving glasses, finishing with a layer of the crunch mixture. Serve straightaway.

Apple, cranberry and walnut gluten-free loaf


“A slice of this for breakfast will keep you full until lunch. Alternatively, enjoy it as an energy boost in the afternoon. I love to eat it straight from the oven with a little butter or jam, or toasted and topped with ricotta and honey.”

Apple, cranberry and walnut gluten-free loaf

KNOW-HOW This recipe calls for gluten-free oats. While oats are naturally gluten-free, they are often grown, harvested and packaged in an environment where gluten is present, presenting a risk of cross-contamination, which can cause an adverse reaction in people with coeliac disease. If you’re not a coeliac, it’s fine to use normal oats.

MAKE AHEAD The loaf is best eaten on the day it’s baked, but it will keep, well wrapped, for a couple of days.

JO’S TIP Feel free to ring the changes with this loaf to suit your taste. Grated pears can be used instead of the apples, and equal weights of pretty much any dried fruit and nuts can replace the cranberries and walnuts. One of my favourite combinations is pear, cherry and pecan.

PER SLICE 249kcals, 9g fat (2.8g saturated), 4.5g protein, 36.5g carbs (11.6g sugars), 0.5g salt, 2.1g fibre

• Vegetable oil for greasing

• 350g buckwheat flour (from large supermarkets or health food shops)

• 1 tsp bicarbonate of soda

• 1 tsp ground cinnamon

• ½ tsp salt

• 2 eating apples, peeled and coarsely grated (see tip)

• 75g dried cranberries, roughly chopped (see tip)

• 75g walnuts, roughly chopped

• 250ml fresh apple juice

• 1 free-range medium egg, lightly beaten

• 50g unsalted butter, melted

• 2 tbsp clear honey

• 1 tbsp gluten-free rolled oats (see Know-how)

1. Heat the oven to 180°C/160°C fan/gas 4 and lightly grease a 1 litre loaf tin with oil.

2. Combine the flour, bicarbonate of soda, cinnamon and salt in a large mixing bowl. Stir in the apples, cranberries and most of the walnuts, reserving a small amount to scatter over the top of the loaf.

3. In a separate mixing bowl or jug, combine the apple juice, egg, melted butter and honey. Add to the flour mixture and gently stir, making sure you don’t overmix – this is to keep the finished loaf nice and light.

4. Spoon the mixture into the prepared loaf tin, then scatter over the reserved walnuts and the oats. Bake for 45-50 minutes until the top of the loaf is lightly golden and a skewer pushed into the middle comes out clean. Leave to cool in the tin for 10 minutes before turning out. Serve warm or cool completely on a wire rack.

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delicious. Magazine
October 2015

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