Breakfast Recipes - NutritionU

Granola Pots with Strawberry Compote and Yogurt

This is a tasty, crunchy granola that makes a great breakfast dish when served with compote, yogurt and fresh fruit. Granola usually contains dried fruit but this one doesn’t because dried fruit is high in fermentable carbohydrates.

Serves 6     

 

Ingredients

Granola

·        140g rolled oats

·        20g flaked almonds

·        20g walnuts

·        20g pumpkin seeds

·        1 tbsp flax seeds

·        1 tbsp desiccated coconut

·        4 tbsp maple syrup

·        2 tbsp mild flavoured vegetable oil such as rapeseed oil

·        1 tsp vanilla essence

 

 Strawberry Compote

·        150g strawberries (frozen are fine)

·        35g caster sugar

·        1 tbsp water

·        1 tsp lemon juice

 

To serve: lactose free yogurt; 100g mixed fruit e.g. blueberries, strawberries, raspberries and kiwi fruit.

Method

Preheat the oven to 200C/Gas mark 6. Place the rolled oats, nuts and seeds in one bowl. In another bowl whisk together the maple syrup, vegetable oil and vanilla essence. Pour the maple syrup mix over the oats, nuts and seeds and mix together with your hands making sure the oats are well covered with the maple syrup. Spread the oats, nuts and seed mixture on a baking tray and bake in the oven for 15 minutes. Half way through the cooking time open the oven door and stir the granola and check it is not scorching in one place. Continue cooking the granola until it just turning golden brown.

For the compote: rinse the strawberries, remove the green calyx and roughly chop them. Place the strawberries in a saucepan with the sugar, water and lemon juice and cook gently for 10 minutes. They should be soft and well cooked.  Allow to the strawberries to cool. Taste and adjust the seasoning with a touch of lemon juice.

 

To assemble the granola pots: place a tablespoon of strawberry compote in the bottom of a glass serving dish, followed by a sprinkling of granola and top with lactose free yogurt and a selection of chopped fruit i.e. blueberries, strawberries, raspberries, kiwi.

 

NB A serving of this contains 23g serving of oats which is low in FODMAPs and should be tolerated by most people.

 

Per portion  (85g)

(based on 6 people)

Per 100g

Calories

278kcal

325kcal

Fat

 15.4g

18.1g

Protein

 5.7g

6.7g

Carbohydrate

 27.7g

32.5g

Sugars

 14.4g

16.8g

Fibre

 4.3g

5.1g

Sodium

 5mg

6mg

FODMAPs

 None

 

 

Oat Porridge with Fruit and Toasted Seeds

For people with a sensitive gut oat bran may be gentler on the gut than rolled oats. Both are low in fermentable carbohydrates but some people may find they can tolerate oat bran better. 

Serves 1

Ingredients

·        23g rolled oats or oat bran

·        150ml water

·        2 tsp sunflower seeds

·        1 tsp vanilla sugar 

To serve

  • 80g chopped fruit to serve. Choose from blueberries, strawberries, raspberries, or clementines
  • 50ml lactose free milk or rice milk

Method

Place oats or oat bran in a saucepan with the water and bring to the boil. Reduce the heat to a simmer and stir the porridge until it reaches a creamy consistency. Meanwhile dry roast the sunflower seeds in a frying pan until golden. Remove the porridge from the heat and stir in the toasted sunflower seeds and milk. Top with chopped fruit and dust with vanilla sugar. 

 

 

Per portion with Lactofree semi skimmed milk (370g with fruit)

Per 100g

Calories

286kcal

98kcal

Fat

 12g

4.1g

Protein

12g

4.1g

Carbohydrate

 31g

10.6g

Sugars

 17.2g

5.9g

Fibre

5.8g

2g

Sodium

 70mg

24mg

FODMAPs

None

 

 

Per portion made with water

 

Per 100g

Calories

247kcal

67kcal

Fat

 10.3g

2.8g

Protein

7.6g

2.1g

Carbohydrate

 32.8g

8.9g

Sugars

 10.2g

2.8g

Fibre

6.5g

1.7g

Sodium

60mg

20mg

FODMAPs

None

Pineapple, Banana and Orange Smoothie


This is the closest thing to sunshine in a bottle. Pineapple, orange and banana are all OK to eat if you have a sensitive gut as long as they are not over ripe. A breakfast smoothie is a great way to get some energy, liquid and fibre onboard first thing in the morning especially if you do not feel like eating cereals. To make this smoothie more filling you can add a teaspoon or two of lactose free yogurt. A pineapple can be cut up and stored in the fridge for up to a week. It can also be frozen in chunks and defrosted as required.

Serves 2

Ingredients 

·        160g pineapple

·        1 medium banana

·        1 orange, juice

·        200ml cool water

Method

Place the pineapple, banana and orange in a liquidiser and process for 30 seconds. Dilute with water and give the drink a final whizz. Pour into two glasses and enjoy this nutritious smoothie.

Tip

To prepare a pineapple: top and tail it and peel away the prickly skin. Cut lengthways into four. Remove the fibrous core from the long edge of each piece of pineapple.

 

Per portion (180g)

 

Per 100g

Calories

97kcal

54kcal

Fat

 0.3g

0.2g

Protein

1.2g

0.7g

Carbohydrate

 23.7g

13.2g

Sugars

 22.6

12.5g

Fibre

2.1g

1.2g

Sodium

 3mg

2mg

FODMAPs

None.  Some people may find that a under ripe green/yellow banana may give them some IBS symptoms so choose the yellow or  over ripe bananas

       

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