Breakfast ‘on the go’ muffins

If you read my post ‘Food for thought’ you will know I try not to eat on the go wherever possible, especially breakfast but sadly life throws us curve balls and sometimes we just can’t help it! So how about keeping a couple of these close by for a healthy breakfast on the go – and yes they are really healthy!

On the go muffins (makes 12)

175g wheat free plain muesli (i.e. no added sugar so try to avoid the Alpen or Jordan type mueslis) – or even better why not use your own (see recipe for crunchy granola!)

250g rye or spelt flour

250ml orange or apple juice (not from concentrate if possible)

2 handfuls of your favourite nuts and seeds

Optional – chopped dry fruit (try apricots or cranberries)

250ml of manuka honey

1 tsp. of baking powder

1 egg

2 tbsp. of your favourite oil

Now the cooking bit

Pre heat the oven to 180 (centigrade, can’t find the symbol on my new laptop!) . Place all ingredients in a bowl and mix. Pour mixture into 12 greased muffin tins or muffin tray and cook for 20-25 mins. Once cooled, enjoy! They last about 3-5 days and are low in GI, high in protein and have no refined sugar!

Here are some of the flavours we have tried at home:

• Walnut and apricot
• Cranberry and macadamia
• Dark chocolate and orange (for a naughty but nice treat)
• Lime and pecan
• Medley of mixed nuts
• Coconut and mango (don’t add too much coconut otherwise they become very dry)
• Apple and cinnamon (use dried apples as fresh doesn’t work!)
• Cherry and almond (tastes like a cherry bakewell!)

So there you go – make them up on a Sunday and have a healthy start all week – and my kids (all three of them) love them.

Enjoy!

Mediterranean frittata and summer slaw

With the hot weather promising to stay with us for a while how about a nice, fresh and healthy summer salad that ticks all the flavour boxes!

For the Frittata (feeds about 4/5)

1 aubergine

1 courgette

1 red onion

3 cloves of garlic

1 Red, orange or yellow pepper

5 Mushrooms

Tbsp. of balsamic vinegar

2 tbsps. of coconut oil or your favourite nut oil

Handful of pine nuts

8 eggs

3 tbsp. of rice milk

Pinch of cayenne pepper

Handful of fennel seeds

Black pepper to season

For the summer slaw

Half red cabbage (finely chopped)

2 carrots (grated)

1 grated beetroot

2 celery sticks chopped

Handful of raisins

Handful of walnuts

Slices of orange for garnish

Juice of two lemons

A good splash of your favourite nut or olive oil

2 tsp. of mustard or mustard powder

Now the cooking bit

Chop all of the frittata vegetables and place in a high-sided frying pan or griddle pan with the Coconut oil, fennel seeds, garlic and cayenne pepper

Fry off for 5 mins and add the balsamic vinegar and pine nuts. Fry off for a further 10 mins or until the vegetables are golden.

Whisk the eggs and rice milk in a bowl and add some black pepper to taste. Spread the vegetables out so they are even in the pan and pour in the egg mix. Circle the pan until the egg mix just covers the vegetables. On a low heat cook for 5 mins. Using a butter knife separate the edges of the frittata from the pan and gently shake to prevent sticking on the bottom. Turn on the grill and place under the grill until golden. Then return to the hob until the frittata is solid. Leave to cool and slice.

To prepare the salad.  Place all vegetables, fruit and nuts in a bowl (apart from the orange).  Mix the lemon juice, mustard and oil in a bowl and then pour over the top. Garnish with slices of orange.

Serve with lashings of sunshine, preferably with loved ones x

Enjoy!

Healthy granola crunch

How about a breakfast cereal that is low in sugar and high in taste – and as always is gluten and dairy free.  Well wait no longer!

You will need

500g gluten free oats

2 tablespoons of coconut oil

3 handfuls of your favourite nuts – I use almonds, brazil, walnuts and peacans

2 handfuls of your favourite seeds – pumpkin, sunflower etc

Juice and grated zest of a lime

At least 3 pinches of cinnamon

Now the cooking bit

Preheat the oven to 180°C 

Place all ingredients in a bowl and mix

Spread out on a shallow baking tray

Bake until golden (stiring as you go) – usually takes about 20 mins

Wait until cool and serve with dairy free yogurt and your favourite fresh fruit. This can be made and stored in a glass or plastic container for up to 5 days so you always have a healthy snack to hand!

The nuts and seeds are a good source of protein for breakfast and balance the sugar in the fruit. This crunchy mix is a great start to the morning!

Enjoy!

Chocolate muffins with peanut butter icing

A healthy version of your favourite chocolate muffin: wheat and dairy free (and no E number nasties) and most importantly tried, tested and approved by the LOs!

For the muffin mix (makes 12 muffins):

38g cocoa powder

135g rye flour

250g organic sugar

1 teaspoons baking powder

118ml coconut oil

120ml lactose free sour cream

180ml water

1 teaspoons white wine vinegar

1 teaspoon vanilla extract

1 organic eggs

For the icing:

350g icing sugar

100g smooth peanut butter

Bananas and coco poweder to decorate

Now the cooking bit

1 Preheat the oven to 150°C (gas mark 2).

2 Mix together the cocoa, flour, sugar, baking soda and salt. Add the oil and sour cream, all the while whisking together. Gradually add water, then vinegar and vanilla extract. Finally, add the eggs.

3 Grease a muffin tin and divide the mixture between the cake wells. Bake in the preheated oven for 25-30 minutes (or until dry in the middle). Leave to cool (be patient!).

4. For the icing, mix all the ingredients together – lick the spoon ; )

Spread the icing on the individual cakes, making sure you do a spoonful for the cake and a spoonful for yourself (Goobs favourite part of the cooking process!). Add fresh banana slices to decorate and sprinkle with cocoa powder or chocolate sprinkles if you’re feeling really naughty!

Enjoy!