We all enjoy a spot of morning tea; whether it’s an elaborate pot of tea
with scones, jam and cream or an on-the-go take-away coffee and biscuit, a
mid-morning snack is often needed to give us an energy boost and get us
through the busy morning.
Unfortunately morning (or afternoon) tea can be a point of downfall in the
pursuit of a healthy diet. Commercially cooked and purchased cakes or biscuits
are often high in fat and lacking in overall nutrition, and some home cooked
items can be just as unhealthy. Sounds a bit depressing doesn’t it? The
good news is that you don’t have to give up morning tea in order to have
a healthy diet. Rather, treat morning and afternoon tea time as a chance to
boost your intake of healthy food, whilst indulging in the less-healthy
options only occasionally.
For the on-the-go morning tea, fresh fruit is an excellent option! It requires
little or no preparation and will give you a handy boost of fibre and
vitamins. Nuts and seeds are also a good mid-morning snack as they are a good
source of fibre and unsaturated fat and also require minimal fuss.
For those of you who enjoy being prepared, try cooking some healthy muffins.
You can make a couple of batches at a time and freeze them individually so
they are ready to go. Try adding oats, seeds, bran or diced fruit into the
muffin mixture as this will greatly improve the nutrient profile of the
Now if you are part of a workplace morning tea roster, you have more of a
challenge to provide a morning tea which is healthy as well as popular! A good
theory to test is that if you put food in front of people, they will generally
eat it — try it. Instead of only buying or making a cake, try cutting up
some fruit and presenting it on a platter. Or if you’re very brave, try
making a healthy dip and cutting up some vegetable sticks. There may still be
a few people who will only eat the cake, but there will be many more that will
appreciate the chance to choose something healthy.
I hope you enjoy this low-fat morning tea option.
20 mins prep + 35-40 mins cooking,
Olive or canola oil spray
2 cups self-raising flour
½ cup caster sugar
½ cup sultanas (or 1 cup chopped dried apricots)
Rind of 2 oranges, grated
cup freshly-squeezed orange juice
¼ cup low-fat milk
1 tablespoon margarine, melted
Topping (whip together until smooth)|
125g reduced-fat ricotta
Rind of 1 small orange, grated
2 teaspoons freshly-squeezed orange juice
Preheat oven to 180°C. Lightly spray a loaf tin. Combine flour, sugar and
sultanas in a mixing bowl. In another bowl mix remaining ingredients. Add wet
ingredients to dry, stir and spoon into tin. Bake for 35-40 minutes until
cooked and golden. Turn onto wire cooling rack. When cool, spread with ricotta
topping. Store in refrigerator.