21:35
Ers
Breakfast Cereal
¾ cup Kellogg’s All-Bran Original mixed with ½ cup blueberries, 2 tbs slivered almonds and 1 tbs ground linseed
1 cup skim milk
Never tried linseed (aka flaxseeds)? It’s time you did. In addition to fibre, they contain omega-3 fatty acids, and a 2008 Appetite study found that a diet rich in these healthy fats helps prolong satiety in people who are trying to lose weight.
TOTAL: 1510kJ
Berry-Yoghurt Muffins
Packed full of digestive-boosting yoghurt and grains, these muffins from nutritionist Joanna McMillan make a balanced, nutritious snack.
Ingredients
2 cups wholemeal self-raising flour
1/2 cup LoGiCane low-GI sugar or honey
1/4 cup rolled oats
1 packet mixed frozen berries
2 eggs
1/4 cup extra-virgin olive oil
3/4 cup natural yoghurt
Splash of skim milk
Method
1. Combine first four ingredients in a bowl, thoroughly mixing the fruit into the flour to ensure they separate.
2. In another bowl, combine eggs, olive oil, yoghurt and milk.
3. Add wet ingredients to dry mixture; stir gently until just combined. If the mixture looks too dry (this will depend on the consistency of the yoghurt you use), add a splash of milk. Do not overmix.
4. Spoon into a 12-cup non-stick muffin tray and bake at 180°C until brown on top and cooked through (about 25 minutes).
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