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    Home / Food & Drink / Recipes / Breakfast / 5 high fibre breakfast recipes

    Blueberry muffins
    Blueberry muffins

    5 high fibre breakfast recipes

    Recipe 1 – Fibre frittata

    Serves 4

    Nutrients per serving:

    Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
    215 kcal 15 g 3.2 g 14 g 2.7 g 3.9 g 2.6 g 0.69 g

    Ingredients

    • 3 eggs
    • 1 bell pepper
    • 80g spinach
    • 70g broccoli
    • 70g mushrooms
    • 60ml soya milk *
    • 1 cup sun dried tomatoes
    • Pinch of salt and pepper

    * Available from Holland & Barrett

    Method

    Step 1
    In a pan over a medium heat, add the broccoli, mushrooms and peppers to the pan with a low-fat oil, cook until soft.

    Step 2
    Add in the spinach, tomatoes and turn down the heat for 2 minutes. Beat the eggs with a little salt and pepper to taste along with the soya milk.

    Step 3
    Transfer all of the softened vegetables into the bowl with the beaten eggs and mix to ensure it is well mixed. Add back to the frying pan over a medium heat for about 10 minutes or until egg begins to look set around the edges.

    Step 4
    Finish it off by placing it under the grill for a couple of minutes so this can finish cooking on the top.

    Recipe 2 – Fibre muffin

    Serves 8

    Nutrients per serving:

    Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
    231 kcal 12 g 1 g 5.4 g 4 g 24 g 7.6 g 0.37 g

    Ingredients

    • 1 apple, thinly chopped
    • 1 cup wholemeal flour
    • 120ml soya milk *
    • 1 cup chopped pecans *
    • ¾ cup oats *
    • 40g blueberries, mashed
    • 2 tbsp maple syrup *
    • 2 tsp baking powder

    * Available from Holland & Barrett

    Method

    Step 1
    Preheat oven to 180 C and line some muffin tins.

    Step 2
    Mix flour, chopped pecans, baking powder and oats in a large bowl. Mix generously.

    Step 3
    In another bowl mx together the thinly chopped apples, mashed blueberries, maple syrup and soya milk.

    Step 4
    Fold in the dry ingredients and wet ingredients.

    Step 5
    Divide muffin mixture into muffin tix until ¾ full and bake in oven for 20-25 minutes, or until cooked through.

    Step 6
    Let cool for 10 minutes then enjoy.

    Recipe 3 – Fibre pancakes

    Serves 6

    Nutrients per serving:

    Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
    247 kcal 13 g 1.1 g 10 g 4.2 g 21 g 4.6 g 0.63 g

    Ingredients

    • 1 cup almond milk *
    • 1 cup wholemeal flour
    • 1 banana
    • 1 cup pecans, chopped *
    • 35g brown rice protein powder
    • 1 tbsp milled flaxseeds *
    • 2 tsp baking powder

    * Available from Holland & Barrett

    Method

    Step 1
    Sift the flour, baking powder and protein powder into a bowl, whisk in the almond milk and stir until well mixed.

    Step 2
    Next mash the bananas, chopped pecans and milled mix seed to the mixture. You may wish to add some water to ensure the mixture isn’t too lumpy.

    Step 3
    Heat a lightly oiled frying pan on a medium heat and add the mixture in large spoonfuls into the centre of the pan and cook until dry and browned.

    Recipe 4 – Fibre porridge

    Serves 1

    Nutrients per serving:

    Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
    245 kcal 8 g 1 g 9.2 g 9.7 g 29 g 2.2 g 0.18 g

    Ingredients

    • 150ml almond milk *
    • ½ cup oats *
    • 10 raspberries
    • 1 tbsp chia seeds *

    * Available from Holland & Barrett

    Method

    Step 1
    Add the oats and almond milk to a saucepan and bring to the boil and then reduce to a low heat and allow to simmer until all of the liquid has been absorbed, add water or more milk if needed.

    Step 2
    Once poured into the bowl, add your raspberries and chia seeds.

    Recipe 5 – Fibre smoothie

    Serves 1

    Nutrients per serving:

    Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
    172 kcal 2.9 g 2.4 g 2.2 g 14 g 27 g 2.3 g 0.35 g

    Ingredients

    • 1 cup coconut milk *
    • 1 pear
    • ½ cup raspberries
    • 1 cup kale
    • 1 scoop inulin powder *

    * Available from Holland & Barrett

    Method

    Step 1
    Wash, peel and slice the pears.

    Step 2
    Add the pears, raspberries, kale and almond milk to the blender and add water if need to aid with the consistency of the smoothie.

    Step 3
    When happy with the consistency, add in the inulin powder and blend for a further minute.

    Step 4
    Pour into a glass and enjoy.

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