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Rye pancakes with blueberry and ginger compote

Rye pancakes with blueberry and ginger compote

Antioxidant-rich breakfast (download as a PDF rye-flour-pancakes-with-blueberries)

These delicious pancakes make a great breakfast or brunch.  Rye four is a good alternative for people who are trying to eat  less wheat.  The blueberries are rich in plant compounds called flavonoids that act as antioxidants in the body and have been shown to help protect against disease.

 

Serves 4  (makes 12 pancakes)

260 calories per serving

 

Ingredients

Pancakes

100g wholemeal rye flour

Pinch of salt

2 eggs

150ml almond milk

1 tbsp extra virgin coconut oil

 

Compote

300g blueberries

1/2 tsp ginger, peeled and grated

1/4 lime, juiced

2 tsp honey

 

120g zero fat, thick Greek yoghurt

 

Method

  1. Place the flour and salt in a large bowl.
  2. Separate the eggs and add the yolk to the bowl with the flour.  Pour in the almond milk and beat with a wooden spoon.
  3. Place the egg white in a medium-sized bowl and whisk until soft peaks start to form.
  4. Fold 1 tbsp of the egg white into the pancakes batter then add the remaining egg white and fold very gently to retain the air.
  5. Heat the oil in a large non-stick frying pan.  Add 1 tbsp of the mixture at a time to the pan (you will be able to fit 4-6 pancakes per batch).  Once air bubbles start to form on the top of the pancakes (after about 1-2 minutes), flip them over and cook for a further 1-2 minutes until lightly browned.  Transfer the pancakes to a plate and repeat until all the pancakes are cooked (keep them warm by covering the plate with foil.
  6. To make the compote, place the blueberries, ginger, lime juice and honey in a small saucepan and bring to the boil, stirring gently.  Once boiling, turn down the heat and cook gently for about 5 minutes until some of the blueberries start to burst.  Once done, remove the pan from the heat.
  7. To serve, place 3 pancakes per person on a small plate, spoon over the compote and top with 1 tbsp of yoghurt.

 

Download as a PDF (rye-flour-pancakes-with-blueberries)

 

 

 

 

 

Oat bircher muesli

Oat bircher muesli

Oat Bircher Muesli (Download as a PDF oat-bircher-muesli)

Serves 2

300 calories per serving

This muesli makes a great breakfast to start your day or even a nourishing snack (I like it after training or as a bedtime snack).

Oats are loaded with soluble fibre that aids digestion and helps keep you full whilst balancing blood sugar levels. One group of soluble fibres are the beta-glucans which have been shown to help lower cholesterol – good news for your heart!

 

Ingredients

80g rolled oats       img_0714

200ml fresh apple juice

70ml almond milk

Pinch of cinnamon

½ lime zested

1 tsp honey

1 apple, grated

1 kiwi, peeled and diced

½ pomegranate

1 tbsp toasted sliced almonds

 

Method

 

  1. Place the oats in a large bowl and cover with the apple juice, milk, cinnamon, lime zest and honey. Combine well and cover.  Place in the fridge for 20 minutes.
  2. Remove from the fridge and stir through the grated apple. Add more almond milk of a little too thick.  Top with kiwi and pomegranate.

 Download as a PDF (oat-bircher-muesli)