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Berries are rich in antioxidants and vitamins such as vitamin C. They have a low GI and combined with the yoghurt, milk and a banana that is not too ripe, this smoothie has a very low GI which is not significantly raised by the addition of a little honey (if needed for taste).
Preparation time: 10 minutes
225 grams (9 ounces) strawberries or a mixture of berry fruits
1 banana, use one that’s just ripe
150g (6 ounces/ 11/4 cups) plain live yoghurt
200 millilitres (1/4 pint/3/4 cup) semi-skimmed (low-fat) milk
1 tablespoon honey
1 Wash all the fruit then hull any strawberries and trim any other berries. Drain and dry thoroughly and transfer to a food processor or blender.
2 Add the peeled banana, yoghurt, milk, and honey and process until smooth.
3 Pour into a glass and chill for a few minutes before serving.
Tip: You can add some ice before blending and this will help to chill the mixture.
An unusual slant to plain old porridge which successfully brings together the Scottish and the Caribbean!
Cooking time: 10 minutes
80 grams (3 ounces/1/2 cup) porridge oats
50 grams (2 ounces/1/2 cup) desiccated (dried) coconut
200 millilitres (1/2 pint/1 cup) semi-skimmed milk
375 millilitres (3/4 pint/11/2 cups) coconut milk
3 tablespoons maple syrup
1 large papaya
1 Mix the oats and desiccated coconut together in a saucepan. Stir in the milk and coconut milks and place the pan over medium heat. Bring the mixture to the boil, stirring all the time, then reduce the heat to minimum and continue to cook, stirring, for 5-10 minutes until the porridge reaches the consistency you prefer.
2 Peel the papaya, cut it in half and scoop out the seeds.
3 Transfer the fruit to a food processor or blender and purée.
4 When the porridge is cooked, stir in the maple syrup and then swirl in the papaya purée, to serve.
Vary It! If papaya is a little too exotic for you, use a mashed banana instead. You can use soya milk instead of the semi-skimmed milk if preferred
This is a luxury breakfast and could be saved for special occasions. Try and get hold of the omega 3 eggs for their extra nutritional benefit. The salmon will also contain omega 3 so you will get a good dose of this important essential fatty acid in this recipe. This recipe itself does not have a GI rating as on its own it contain no carb. Team it up with some granary toast for a low GI complete breakfast, maybe downed with some orange juice, or bucks fizz if the occasion is very special.
Cooking time: 5 minutes
100 grams (4 ounces) smoked salmon
100 grams (4 ounces/1/2 cup) low fat cream cheese
1/2 red onion, finely chopped
1/2 teaspoon chopped fresh dill, or a pinch of dry dill
1 teaspoon of butter
4 slices granary toast
1 Break up the smoked salmon into small pieces. Cut the cream cheese into small pieces. Break the eggs into a large bowl and whisk until well blended. Stir the salmon, cream cheese, red onion, and dill into the eggs.
2 Melt the butter in a cast-iron skillet or large non-stick frying pan over medium heat until the butter is foaming; do not allow it to brown.
3 Pour in the eggs and turn down the heat to low. Cook, stirring constantly, for 5 minutes until the mixture is lightly scrambled.
4 Remove the pan from the heat and serve at once with granary toast.
Nutrition analysis per serving
Calories : 321 Fat: 18 g, Saturated fat :7g Salt 2.1g, Carbohydrate: 18g, Fibre 2g
These are a good excuse to air your baking skills and the results are not only very tasty and feel indulgent but are nutritious to boot! The linseeds and wholemeal flour make these a good source of fibre too.
Preparation time: 15 minutes
Cooking time: 25 minutes
Makes 6 muffins
125 grams (5 ounces/1 cup) wholemeal self-raising flour
1/4 teaspoon. bicarbonate of soda (baking soda)
1/4 teaspoon. baking powder
1/2 teaspoon ground cinnamon
50 grams (2 ounces/1/2 cup) soft light brown or golden granulated sugar
2 tblsp sunflower oil
3 small carrots, finely grated
1 tablespoon linseeds
Juice and grated zest of 1 orange
100grams (4 ounces/1/2 cup) low-fat cream cheese (optional)
4 tablespoons apricot jam (optional)
1 Preheat the oven to 200 degrees Celsius, 400 degrees Fahrenheit, Gas Mark 6. Line 6 cups of a deep muffin tin with cup-cake paper liners.
2 Mix the flour, bicarbonate of soda, baking powder and cinnamon together into a large mixing bowl.
3 Break the egg into another mixing bowl and add the sugar, orange juice and zest and oil; whisk together. Stir the grated carrots and linseeds into this mixture and then fold the dry ingredients into it, a spoonful at a time.
4 Spoon the mixture into the prepared muffin cases and bake in the centre of the oven for 20-25 minutes, until golden. Remove from oven and leave the muffins to cool in their cases.
4 Meanwhile, make the optional filling if desired. Mix the cream cheese with the apricot jam and set aside. To serve, break open the muffins while still warm and spread with the cream cheese mixture.
Tip: Although linseeds add some extra fibre, they also add an extra crunch. If you don’t like this texture then just leave them out!
Nutritional Analysis per muffin:
Calories: 177, Fat: 6g, Saturated fat: 1g, salt: 0.6g, Carbohydrate: 28g, fibre: 4g