BREAKFAST IDEAS
COOK’S TIP Top with fat-free cottage cheese for extra protein. Add raspberries and desiccated coconut for a sweet hit.
B A N A N A B RE A K FA S T L OA F Serves 12 Takes 1 hr 10 mins Cost per serve 20p Source of protein which supports the maintenance of normal bones 4 large bananas 2 eggs £ ã Û Â »÷ ¨ÉÔÔ ¨ Ô ã ÛÔ »Éô ¢ ã ' ¸ Ûã÷» ÷É£è ã 50g desiccated coconut ã ÛÔ ¨« Û Û £ Û »¢ «Û«Â£ Éè º tsp bicarbonate of soda 1 tbsp mixed spice ã ÛÔ Á«»¸
1 Preheat the oven to gas 4, 180°C, fan 160°C. Line a 900g loaf tin with baking paper. In a large bowl, mash 3 bananas, then add the eggs, one at a time, whisking well after each addition. 62
Fold in the dates, yogurt, coconut and chia seeds until combined. 2 ]« ó «Â 㨠Éè « É ã É¢ soda and mixed spice and gently fold in. Add 2 tbsp milk to loosen the mixture to a dropping consistency, adding the third spoonful if necessary. Pour into the lined loaf tin. 3 Slice the remaining banana in half lengthways and place the halves on top of the loaf, cut-side up. Bake on the middle shelf for 30 mins, then cover with foil and bake for a further 20-30 mins until the loaf is golden and a skewer comes out clean when inserted into the centre. Each serving contains Energy
Fat
781kJ 184kcal 9%
5g 7%
Saturates
Sugars
Salt
3g 9g 0.4g 14% 10% 7%
of the reference intake. See page 8. Carbohydrate 32g Protein 5g Fibre 3g
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Not skipping breakfast is the best decision you’ll make all day (the NHS says those who have it are much less likely to snack). Make your breakfast work harder for you with our breakfast-boosting tips: • Go for wholegrain breads and cereals c¨ ÷ ÉÂã «Â ÁÉ which can help your digestive system. • Fill up on fruit Grate apple into muesli, mash banana onto toast or swirl berries through yogurt. • Up the veg Stir spinach into scrambled eggs, add celery and cucumber to a fresh juice, or put some tomato slices in your bacon sandwich. • Swap out the sugar Try natural alternatives to keep things sweet: add ground cinnamon to your ÁÉ Â«Â£ É Â èã Éô É high-sugar fruit juices by infusing hot and cold water with pieces of citrus fruit.
RECIPES MIMA SINCLAIR AND GEORGINA FUGGLE WORDS ELLI DONAJGRODZKI PHOTOGRAPHY TOBY SCOTT FOOD STYLING AMBER DE FLORIO PROP STYLING REBECCA NEWPORT
BREAKFAST BOOSTS