Crunchy banana yoghurt
Banana and yoghurt are a perfect breakfast combination that will keep you going until lunchtime. The banana adds sweetness without the need for extra sugar and the seeds bring a satisfying crunch.
As part of an Intermittent plan 1 serving provides: Your daily piece of fruit 2 of your 3 daily low dairy portions This meal provides 149 per portion.
- 340g/12oz fat-free natural Greek-style yoghurt
- 1 banana, peeled and sliced
- 15g/½oz mixed seeds (pumpkin, sesame and sunflower) (or use toasted flaked almonds)
- Divide the yoghurt two small bowls. Scatter the banana on top.
- Sprinkle with seeds or nuts and serve.
This banana muffin recipe makes eating cake for breakfast guilt-free! Ripe bananas add sweetness to muffins, so you don’t have to use much sugar. Wholemeal flour give the muffins plenty and, keeping you full for longer.
Equipment: You will need a six-hole muffin tin. Each muffin provides 206, 4.5g, 30g carbohydrate (of which 13g sugars), 7.5g (of which 0.8g saturates), 1g and 0.4g salt.
- 125g/4½oz wholemeal flour
- 3 level tbsp light muscovado sugar
- 2 level tsp baking powder
- 1 medium free-range egg, beaten
- 50g/1¾oz low plain yoghurt
- 50ml/2fl oz rapeseed oil, plus a little extra for greasing
- 2 ripe bananas (175g/6oz peeled), roughly mashed
- Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it.
- Mix together the flour sugar and baking powder in a bowl. In a separate bowl beat together the egg yoghurt and oil. Make a well in the flour pour and mix well. Stir in the mashed bananas taking care not over-mix.
- Spoon the mixture into the prepared cases and bake for 20–30 minutes or until a skewer inserted into the center comes out clean. Transfer the muffins to a wire rack to cool.
Oat, maple and nut granola
- 200g/7oz rolled oats
- 50g/1¾oz golden linseed
- 40g/1½oz bran
- 2 tbsp maple syrup
- 100g/3½oz whole almonds skin on very roughly chopped
- 100g/3½oz shelled walnuts, roughly chopped
- 10-12 dates, stones removed, roughly chopped
- 50g/2oz goji berries (available from food shops and some supermarkets)
- hemp seeds (available from food shops)
- large pinch ground cinnamon
- small cup Greek-style yoghurt
- handful seedless grapes halved
- 5-6 pieces fresh Honeydew melon
- sprig fresh mint chopped
- The oven to 160C/325F/Gas 3.
- Sprinkle the oats, linseeds and bran onto a baking tray. Drizzle over the maple syrup and roll the ingredients around on the baking tray to coat them in the syrup.
- Bake the syrup-coated ingredients in the oven for 15-20 minutes shaking the tray a few times as the contents cook. from the oven when golden-brown and set aside to cool.
- When the oat mixture has cooled to room, tip it into a large airtight container and stir in the nuts, dates, goji berries, hemp seeds and cinnamon until well combined.
- To serve scoop a handful of the granola into a cup of Greek-style yoghurt and top with grapes melon and chopped mint. Alternatively, eat as cereal with milk.
Bacon eggy bread
- 1 free-range egg
- 3 tbsp milk
- 2 slices crusty white bread, buttered
- 15g/½oz pancetta or bacon, chopped
- salt and freshly ground black pepper
- Break the egg into a mug add a pinch of salt and pepper and beat well. Beat in the milk. Tear the bread into pieces and push into the eggy milk.
- Scatter the pancetta over the top and season with more pepper.
- Microwave on high power for 2 minutes. Allow to stand for 30 seconds, then microwave for another minute. Leave to cool for 1 minute and it’s ready to eat!