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

* 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

* 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

* 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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