The delicious looking muffins and breads always tempt me when buying my morning coffee near work. But you never know the hidden goodies or not so goodies in bought baked goods, even the ‘healthy’ looking ones. Making your own means you know what is going in and you can swap and change ingredients to suit your tastes and energy requirements. I recommend using this as mid-morning or afternoon snack.

What’s Great About Them?

This date, bran and blueberry bread is sweet enough to satisfy the taste buds and high enough in protein and fibre to keep you full. Each slice has 7 grams of protein which will help fill you up, keep blood sugars stable and support a healthy metabolism.

Using buckwheat flour gives a wonderful nutty flavour, has a low glycaemic index and is high in protein, fibre and the essential minerals manganese, magnesium, zinc and copper. The fibre is soluble, which helps to promote bowel health. Buckwheat is a great addition to a balanced diet to promote wellbeing and a happy digestive system. A healthy digestive system is related to a stronger immune system, mental clarity and overall improved energy. Taking care of your insides means you can get more fun on your adventures outside.


INGREDIENTS

- 2 cups buckwheat flour
- 1 teaspoon bicarbonate of soda
- 1 teaspoon baking soda
- 1 teaspoon ground nutmeg
- ½ cup pitted dates
- ½ cup bran cereal
- 1 ½ cups skim milk (or any milk of your choice)
- 2 eggs (use flaxseed or chia seed soaked in water a for vegan option)
- ¾ cup frozen blueberries (use more or less depending on your love of berries)


METHOD

1. Preheat oven to 180°C and prepare a loaf tin (24cm x 13.5cm is recommended) by spraying with oil and lining with baking paper.
2.  Place buckwheat flour, bicarb and baking soda and nutmeg into a large bowl. Stir through dates and bran.
3. In another bowl, combine milk and eggs.
4. Gently fold milk and egg mix into the date mixture until well combined, being careful not to overwork the batter. Fold in blueberries.
5. Pour into the pan and bake for 50 minutes. Let cool on a wire rack for 20 minutes before cutting into 10 serves

Serving suggestions:  A dollop of Greek yoghurt or almond butter


NUTRITION PER SLICE


Energy (kJ)       Protein (g)     Fat (g)     Carbohydrate (g)
    742                      7                 2                   25


Karen hill Bio

Karen is a University qualified nutritionist having completed a Bachelor of Science in Nutritional Therapy, Bachelor of Science (Honours) and has a PhD in Sports nutrition and exercise metabolism. Her passion for health, wellbeing and exercise is central to who she is. Mountain biking fills her spare time and is her excuse (not that you need one) to ride, race, travel and explore the world.