Your Perfect Breakfast (Part 2) - The perfect healthy treat breakfast

The perfect healthy treat breakfast

Date & pecan breakfast muffins

Make 8

It is perfect because … sometimes  you deserve a treat to start your day, and unrefined sugar has more caramelly sweetness than refined, so you can use less and still get a great taste. Keep things sweet with apple, orange and some dried dates- they are higher in calories than fresh dates – they are higher in calories than fresh dates but a small amount is great to curb a sugar craving as they are packed with iron and fibre.

·         100g self- raising flour

·         1tsp baking powder

·         40g unrefined muscovado sugar

·         120g dried,  unsweetened chopped dates

·         40g pecans, chopped

·         1tsp mixed spice

·         1 eating apple, skin on

·         1egg

·         50g butter, melted and cooled

·         Zest of an orange

·         100ml skimmed milk

Calories 204, Fat 10g, Protein 2.5g, Fibre 2g

1. Preheat the oven to 200*C/ gas mark 6. Line 8 holes of a muffin tin with paper cases or grease them well. In a bowl, mix together the flour, baking powder, sugar, spice, nuts and dates.
2. In a separate bowl, grate the unpeeled applied right down to the core and combine it with the beaten egg, butter, milk and orange zest. Tip the wet mixture into the dry ingredients and stir until just combined bot do not over- mix.
3. Spoon the mixture into the prepared muffin tins and bake for 20 minutes until goldden, and they spring back when gently pressed on top.

Goat’s cheese, rosemary & shallot muffins … if you fancy something savoury

Make 8

It is perfect because … shallots contain double the vitamin C of ordinary onions. While hard goat’s cheese does not have the same impressively low calorie count as soft, it still compares well to cheese made from cow’s milk, while packing a bigger protein, calcium and flavour punch.

·         2 shallots, finely siced

·         2 sprigs rosemary leaves, finely chopped

·         160 whole meal self- raising flour

·         1tsp baking powder

·         1 egg

·         50f unsalted butter, melted and cooled

·         130ml skimmed milk

·         50g hard goat’s cheese, crumbled into small chunks

Calories 146, Fat 8g, Protein 5.5g, Fibre 2.5g

1. Preheat the oven to 200*C/ gas mark 6. Line 8 holes of a muffin tin with paper cases or grease them well. In a small saucepan cook the shallots and rosemary in 2tsp of water with the lid on for about 5 minutes until they are soft. Remove them with a slotted spoon and set aside.
2. Mix together the flour and baking powder. In a jug, whisk together the egg, butter and milk. Stir the liquid into the flour until just combined, the quickly fold in the cheese, shallots and rosemary. Do not over- mix.
3. Spoon the mixture into the muffin tin and bake for about 20 minutes, until they are golden and the muffins spring back when gently pressed on top.