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Oats, orange juice, orange zest, mango puree and a sprinkle of mixed spice will turn muffins from a treat food to an everyday incredibly low fat breakfast muffin.
This delicious breakfast option at 89 calories per muffin have only a gram of fat. They are breakfast muffins after all, therefore there is very little added sugar. If you prefer, I recommend serving these with a dollop of Greek yoghurt and a sprinkling of soft brown sugar. Breakfast is served!
INGREDIENTS
1 cup jumbo oats
1 cup semi-skimmed milk
1 heaped teaspoon egg replacer
Pinch of xanthum gum (less than 1/4 teaspoon)
1/2 cup mango puree
Zest of 1 orange
1/2 cup fine polenta flour
1/2 cup plain gluten free flour
1/4 cup sugar
21/2 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon mixed spice
1/2 teaspoon almond essence
DIRECTIONS
1. Preheat the oven to 220ºC.
2. In a small bowl, mix the oats, milk, egg replacer, xanthum gum, mango puree and orange zest. Allow to soak for 10 minutes.
3. In a separate bowl, mix the flours and remaining ingredients (except for the almond essence).
4. Gradually mix the dry ingredients with the oat and milk mixture.
5. Finally add almond essence, mix well and portion into 12 muffin cases.
6. Bake for 15 minutes or until a skewer comes out clean.
Yield = 12 muffins
Nutrition information = 89 calories per muffin, 1g fat (10% fat), 17g carbohydrate, 2g protein
These breakfast muffins are wheat, gluten, egg and soy free. They are not milk free, but you can substitute the milk with almond milk.
To lower the fat content of these muffins, try baking with skimmed milk.
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You may laugh, but the Frenchman insists that the best things in life are foods that he loved as a kid. This is apparently so good, that he is not willing to share his box of gold. It's actually been labelled as 'precious' and so this unopened box of chocolatey cereal stares at me untouched.
All this fuss over a box of sugary cereal got me thinking. Do you remember your days as a student when you snacked on cereal after a long day of lectures? Similarly, this would make a really good snack when a chocolate craving hits, don't you think?
I've had a look at the nutrition panel and this is 4.8% fat (under 10%), high in sugar at 37% (over 15%) but surprisingly has a decent fibre content at 5.9%. A 30g portion with semi-skimmed milk will set you back 178kcal. This is probably similar to Coco Pops, except that Coco Pops Original is composed of 2% fat, 35% sugar and 2% fibre. To check this out yourself see Kellogs Coco Pops.
I am not saying snack on chocolate cereal. Or am I? What I am saying is, compared to a 50g bar of chocolate which will set you back over 250kcal, you are likely to gain a wider range of vitamins, minerals and fibre if you do end up indulging in chocolate flavoured cereal instead.
Other snacks to comfort a sweet tooth are fruit of course. A deliciously juicy wedge of melon or strawberries are not only nutritious but taste great too. When this really does not suffice and you feel like banging your head against a wall unless you are drip fed chocolate, then consider making yourself a low fat chocolate drink. Use cocoa powder, a teaspoon of sugar and skimmed milk.
If all this fails, then a small portion of cereal just might have to be your chocolate fix. Just make sure that it's not part of a daily affair and that you are not replacing healthy snacks such as fruit with cereal. Always eat your fruit and reassess your 'death by chocolate' mood again in 20 minutes. You may feel sunny and quite content..
Enjoy this gorgeous hot weather and don't forget to tell me how you feed your chocolate craving.
