Credit: Dan Jones
BREAKFAST is the most important meal of the day, and whether you like a smoothie or something more hearty, we have three easy recipes from Hungry by Caroline Hanna (Hamlyn) for you to try.
The new book by nutritional therapist Caroline (@Healthbycaroline) serves up nourishing high-protein breakfasts, lunches and dinners that are all easy and guaranteed to target your hunger.
Caroline Hanna’s new cookbook will fill you up Credit: Daniel Jones
Breakfasts, lunches and dinners are all covered Credit: Daniel Jones
If you can’t stomach solids in the AM, a protein-packed smoothie is perfect – and fresh ginger in it is excellent for your immune system.
Peas in pancakes?
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Caroline says: “having a bag of frozen petits pois in the freezer is an unwritten rule for life.”
Her fluffy pea pancakes provide nearly 22g protein – and that’s before you add a poached egg!
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But if scoffing chocolate first thing is more your bag, the baked oats recipe below is one for you – delicious!
Get your protein hit on the go with this perfectly pink smoothie Credit: Daniel Jones
Beetroot, Ginger & Apple Smoothie
Serves: 1Prep time: 5 mins
Ingredients:*1 eating apple, quartered and cored*25g vanilla protein powder*15g fresh root ginger, unpeeled*15g pumpkin seeds*75g cooked beetroot*150ml milk of your choice
Method:1. Place all the ingredients in a blender and whizz until smooth.2. Pour into a glass and enjoy. (If you’re making it in advance, be sure to shake it before you drink, as the ingredients may naturally separate).
Chocolate for breakfast? It’s not up for discussion Credit: Daniel Jones
Chocolate Cake For Breakfast (AKA Cocoa Baked Oats)
Serves: 6Prep time: 10 minsCooking time: 40 mins
Ingredients:*2 bananas*125g oats*25g ground flax seeds*40g cocoa powder*20g chia seeds*1/4tsp salt*1tsp baking powder*25g smooth peanut butter*250ml milk of your choice
Method:1. Peel the bananas and mash them directly in an oven dish about 25 x 19cm.2. Add the dry ingredients and the peanut butter and give everything a thorough stir, then gradually whisk in the milk until you have a smooth batter.3. Pop the dish into a preheated oven at 200°C/180°C fan/gas mark 6, and bake for 40-45 minutes, until set in the middle.4. Remove from the oven and allow to cool before dividing into 6 pieces. They will last for 3-5 days in the fridge, stored in an airtight container.
Tuck into this protein-rich pancake stack Credit: Daniel Jones
Fluffy Pea Pancakes
Serves: 2Prep time: 20 minsCooking time: 15 mins
Ingredients:*75g plain flour*1tsp baking powder*Pinch of salt*75g cheddar*2 spring onions, finely chopped*10g basil leaves, finely chopped*150g frozen peas, defrosted*2 eggs*50ml milk of your choice*1tbsp olive oil
To serve*2 poached eggs*Chilli oil, for drizzling
Method:1. In a large mixing bowl, combine the flour with the baking powder and salt, then grate in the cheese. Add the spring onions, basil and half the defrosted peas, and mix everything together.2. In a blender or food processor, whizz together the eggs, remaining peas and the milk.3. Add the wet ingredients to the dry ingredients and stir together until combined.4. In a non-stick frying pan, heat the olive oil over a medium-low heat. Use half of the batter to make 4 puddles in the pan and cook your pancakes for 3-4 minutes on each side, flipping over when you see bubbles forming on top, until golden brown. Repeat with the remaining batter to make 8 pancakes in total.5. Serve 4 pancakes per person with a poached egg and a drizzle of chilli oil on top
