Full ingredients list:
3 tablespoons wholemeal flour
1 tablespoon chopped walnuts
1 tablespoon poppy seeds
1/2 teaspoon baking powder
1 large egg
1 ripe banana, mashed
1 teaspoon honey
1/2 cup mixed berries (thawed, if frozen)
2 tablespoons reduced-fat plain yoghurt
Nutritional information (per serve)
Instructions and steps:
Step 1Combine flour, nuts, seeds and baking powder in a medium bowl. Add egg and beat flour mixture with a fork. Stir in banana and honey.
Step 2Pour into a microwave-safe large mug. Add mixed berries on top of mixture. Microwave for 30 seconds on high. If the centre of the muffin looks wet, microwave another 30 seconds.
Step 3Set aside the breakfast muffin for 5 minutes to allow it to cool. Serve with plain yoghurt.
Start microwaving as soon as you add the berries, to prevent them from sinking to the bottom.
You can replace poppy seeds with flax, chia or sunflower seeds.
You can use any type of nuts in place of walnuts.
The yoghurt will help to cool down the muffin, but be aware that it will still be extremely hot coming out of the microwave.
A large mug with straight sides will give the best results.
Break the fast
We know breakfast is the most important meal of the day — and that it’s especially important for growing kids — but it can often be tough to get them into the habit! After a full night’s sleep, it’s very important to refuel the brain and body for the day ahead. Research has shown that a good breakfast improves attention, mental performance and memory throughout the day. It helps ensure kids get their daily intake of essential nutrients and can help them maintain a healthy weight.
A balanced breakfast includes:
A serve of fruit as a source of vitamins, minerals and fibre
Whole grains to produce energy — and for fibre intake
Dairy for calcium and protein, and to help build healthy bones and teeth
A drink to help keep kids hydrated and alert.
More on-the-go brekkie ideas
Fruit and milk-based smoothies
Chopped fruit with yoghurt
Dry cereal in a zip-lock bag
Fruit and nut trail mix
Baked bean and cheese toastie
About this recipe
First published: March 2018