A simple breakfast that can be prepared and popped in the oven in the morning or even the night before. The combination f fruit, nuts and seeds make an ideal breakfast, delivering a healthy injection of vitamins, minerals and energy to keep you going through the morning.
Featured ingredient: Apples
Apples are a source of fibre (important for cleansing the colon) and they contain useful quantities of phytonutrients including flavonoids (such as quercetin), vitamin C and beta=carotene. The phytochemicals have an antioxidant effect that helps protect body cells from disease (including cancer). The prefix ‘phyto-‘ actually means plant, but, given the nature of their role, these vital nutrients could just as easily be named ‘fighto-chemicals’!
Ingredients:
4 apples (1 apple per person)
50g sunflower seeds
50g pumpkin seeds
50g chopped walnuts
1tsp ground cinnamon
Method:
1. Pre-heat the oven to 180 °C.
2. Core each apple through the centre to make a ‘’well’’ to pour in the seed and nut mixture.
3. Mix the sunflower seeds. Pumpkin seeds and walnuts.
4. Stand the apples side by side on a baking tray and pour the mixture evenly into each apple.
5. Bake in the oven for 20-30 minutes until apples are soft.
Nutritional analysis per 220g serving:
Calories 314 cals, Fat 19.9g (saturated fat 2.1g), Total Carbs 31.6g (sugar 19.6g, fibre 7.1g), Protein 9.2g
Extracted from Rainbow Recipes by Barbara Cox and Chris Woollams, inspired by The Rainbow Diet. For the latest nutritional research, visit their website, The Rainbow Diet.
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2 Comments
This sounds gorgeous! I would love a copy of this book but cannot find how to enter the competition!! Fingers crossed.
Hi Kara, thanks for your comment. Unfortunately, the recipe book competition is now over. Please keep a look out on our site as we could be hosting another soon. Many thanks!