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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.
What do you think lovely readers? Please do comment below, I love hearing from you!
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This is the most beautiful September that I can remember in London. It's bright and sunny during the day, whilst crisp and chilly during the nights. As Autumn draws near, a delicious summery dessert is in order to make the most of what's left of our English sun.
You may also find that if you bake this during the day, you'll end up eating a rather large chunk of the tart for lunch. This will fuel a 9K run quite nicely! I was surprised at how good it tasted, I simply could not resist digging in.
I wanted to create the pastry myself with oats and polenta flour, as I have a rather large bag of the latter in the cupboard. I love Scottish oats so this was the perfect choice for the base. I used soured cream, thus this tart is not milk free. I am so sorry about that, but you'll be happy to know that it is egg, wheat, gluten and soy free. If you need to avoid milk, but not soy, then try substituting the soured cream with soy yoghurt. It may just do the trick.
The best news? - It's low in fat at 4.8% fat. It's a great way of incorporating fruit too. I know that you'll love it, as the Frenchman described it as 'excellent'. Now that is a compliment as he's very very honest with me!
INGREDIENTS
Pastry:
100g polenta flour
75g large oats
Pinch of salt
40g butter
Binder:
1/2 teaspoon xanthum gum
3 tablespoons semi-skimmed milk
2 tablespoons cold water
Filling:
600g dessert plums
275ml soured cream
60g mashed banana
30g dark brown muscovado sugar
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon mixed spice
Cinnamon sugar:
2 teaspoons ground cinnamon
3 teaspoons golden caster sugar
DIRECTIONS
1. Preheat the oven to 200ºC.
2. Add polenta flour, oats and salt into a large mixing bowl. Cut the butter into small cubes and using your finger tips, gently rub the pieces of fat into the flour.
3. Next prepare your binder by dissolving the xanthum gum in milk and water. It's quite difficult to dissolve so give it a good stir, then pour into the pastry mixture.
4. You may have a crumbly mixture but as you knead the milky mixture into the dough, using your hands you will be able to create a lovely smooth ball of dough. If there are still bits in the bowl, then add a little bit more milk.
5. Wrap the ball in cling film and pop it in the fridge for 30 minutes.
6.Whilst the dough is resting, prepare your filling. Remove the stones from the plums and slice them in half. Mix the soured cream with the mashed banana, muscovado sugar and the spices.
Note - I froze my banana overnight and then defrosted before using. This is not an essential step.
7. Now press the pastry into a flan tin. It may crumble but don't panic, be very gentle and press it so that it covers the entire tin.
8. Pour the filling into the flan tin and bake for 20 minutes.
9. Arrange the plums over the tart, sprinkle the cinnamon sugar and bake for a further 20 minutes. When the plum tart appears to be almost done, cook for a further 5 - 10 minutes at 230ºC.
10. Allow to cool completely before serving. If you have any remaining cinnamon sugar, sprinkle this on top before serving. This would be lovely with yoghurt.
Yield = 8 slices
Nutrition Profile: Each slice provides 231kcal, 30g carbohydrates, 11g fat, 4g protein. This recipe has also been loaded on My Fitness Pal - Autumn Plum Tart With Cinnamon Sugar By A Light Perspective.
What do you think lovely readers? Hope you enjoy this gorgeous fruity autumn dessert. Do comment below, I absolutely love hearing from you.
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It's Thursday night, it's pouring, I've eaten too much wheat (way too much bloating left over party food from the cocktail night) and I've blown my plans for dinner. The Frenchman is out, so it's cooking for one tonight.
I'm feeling impulsive, so I jump on the first thing I see. I've decided to put together whatever's left in the cupboards and freezer for a quick 20 minute wheat free meal for one. I've always believed that it's possible to be inspired by anything.
So this might not be the most glamorous meal, but there are no added fats, it is lower in salt and above all, is wheat and gluten free. Always check your shrimp paste to verify the latter.
What's the buzz? You'll have this meal put together in less than 20 minutes. This will appear ultra-delicious when you are on the hunt for something quick and fuss free. Best of all, it understands your belly, especially after a weekend of cocktails that may have dragged onto a Wednesday night too!
Ingredients
1/2 cup long grain rice
1 garlic clove, chopped
3/4 teaspoon shrimp paste
3 mixed wild mushrooms (dried)
200g cooked prawns
1 teaspoon chives, chopped
Methods
1. Thoroughly wash the rice until the water runs clear.
2. Add washed rice into a saucepan, cover in water and bring to boil.
3. Add shrimp paste, followed by the dried wild mushrooms.
4. Throw in the garlic, stir well and turn down the heat to medium.
5. Add the peas and once most of the liquid has been absorbed, throw in the prawns and chives.
6. The meal is ready when all of the liquid has been absorbed.
7. Serve with a generous grinding of freshly cracked black pepper.
Remember, the only person you are trying to impress with this meal is your swollen belly. So don't tell your friends.
What do you eat to calm your belly?
