CINNAMON TOAST WITH BLUEBERRY COMPOTE
Love French toast? This recipe uses wholesome bread for its digestion-friendly fibre and olive oil (great for a healthy heart) plus tasty nutrient-packed toppings.
SERVES 2
Ingredients
30g (1oz) whole, unblanched (skin-on) almonds
3 eggs
½ tsp ground cinnamon
4 thick slices wholemeal bread
160g (53⁄4oz) blueberries
½ tsp vanilla extract
1 tbsp olive oil, rapeseed oil, or other mild oil
2 heaped tbsp low-fat yogurt
zest of ½ lemon, plus extra to garnish (optional)
1 In a pestle and mortar, lightly crush the almonds into chunky pieces. Transfer to a hot frying pan over a medium heat and toast them for 2–3 minutes – they’ll become lightly golden and start to become fragrant. Remove from the pan and set aside.
2 Beat the eggs in a shallow bowl and mix in the ground cinnamon. Dip the bread into the egg, turning the slices so that they absorb egg on both sides. Leave the bread sitting in the egg mixture while you make the blueberry compote.
3 Steam the blueberries in a steamer, or place a metal colander over a pan of simmering water and cover with a lid. Steam for 2–3 minutes until the berries start to drip coloured juice, then take them off the heat. Place the berries in a small bowl and stir in the vanilla extract. The berries will start to break down a little and release their juices; set aside.
4 Return the frying pan to a medium heat and add the oil. When the oil is hot, carefully place the egg-soaked bread into the pan so the slices sit flat. Cook for 2–3 minutes, until the underside is golden and the egg has “sealed” and set. Flip the bread and cook it for another 2–3 minutes on the other side. Remove from the heat.
5 Put the yogurt in a bowl and stir through the lemon zest. Serve the slices of toast in pairs, topped with the lemon yogurt, warm blueberry compote, and a sprinkle of almonds, and zest (if using).
NUTRITION PER SERVING Calories 495 Total fat 23.6g Saturated fat 4.1g Carbohydrates 49.4g Dietary fibre 7.9g Sugars 13.6g Protein 23.9g Salt 1.3g
Smart swaps
• For a savoury dish packed with lycopene (an antioxidant thought to reduce the risk of some cancers), swap the blueberries for cherry tomatoes roasted with a drizzle of olive oil, and use cayenne not cinnamon.
• Replace the almonds with toasted walnuts for some alpha-linolenic acid, a plant form of omega-3 fat.
NUTRIENT KNOW-HOW
The skins of almonds contain not only fibre but also a powerful mix of antioxidants, making them a perfect choice for longevity as well as heart health. Whole almonds contain 21 per cent more fibre than blanched ones.