Marijke’s Special Muffins |
|
 |
Prep Time: 0 Minutes Cook Time: 15 Minutes |
Ready In: 15 Minutes Servings: 1 |
|
I prepare this breakfast for 4 meals, freeze, thaw and warm for a great start for the day with a cappacino (using the remainder of the milk) CEA HOW SERVING SIZE 3/4 protein, 1 fruit, 1 fat + optional bran Ingredients:
1 egg |
4oz / 120g milk |
3 tsp oat bran |
4 oz / 120g apple |
2 oz / 60g banana |
1/2 oz / 15g raisins |
1/2 tsp butter |
1/2 tsp linseed |
ginger |
nutmeg |
Directions:
1. Pre-heat oven to 180 degrees
2. Grease a baking dish with butter.
3. Peel apples and cut into small cubes.
4. Place the apples and raisins in the baking tray. Sprinkle fruit with powdered (or fresh) ginger and nutmeg to you taste.
5. In a blender, whisk the egg then add the milk, oat bran, banana and linseed. Pour mixture over the fruit.
6. Place in the middle of the oven and cook for 1 hour.
7. VARIATIONS
8. Instead of using linseed, replace with Almonds but sprinkle these on the top of your muffin after it has been cooking for half an hour.
9. Instead of fresh fruits, a total of 60g of mixed dried fruits can be used – ie: dried apple, apricot, raisins, goji berries etc.
10. TIPS
11. I multiply this recipe by 6 and cook this in a very large baking dish, cut this up into 6 slices and freeze.
12. To eat, I unfreeze overnight and head up in the oven the next morning.
13. Remaining protein ration can include adding yoghurt or quark to the muffin or as milk in coffee.
|
|