Quick Microwave Protein Bread

I adore bread, but sometimes I know I need to cut down my consumption and eat something a bit healthier.

This is one of those handy little recipes that takes hardly any effort and gives you a quick, high-protein bread alternative in just a few minutes.

The basic idea works well, but if you find it tastes a little too eggy, a few small tweaks can make it feel more like bread and less like a microwaved omelette.

Ingredients

• 3 dessertspoons of oat bran
• 1 dessertspoon of plain yogurt
• 1 dessertspoon of milk
• 1 egg
• 1/2 teaspoon of baking powder
• A small pinch of salt

Method

1. Add all the ingredients to a mug, ramekin, or small microwave-safe bowl.
2. Mix well until the batter is smooth.
3. Microwave for 2 minutes to 2 minutes 30 seconds, until nicely set. I use a shallow microwave-safe dish so it cooks in a good 'slice' shape
4. Leave it to stand for 1 to 2 minutes before turning it out. This helps it firm up and improves the texture.
5. Slice if needed, then grill both sides until lightly browned.

Easy Ways To Improve The Flavour

• Add a pinch of black pepper for a more savoury finish.
• Try a little garlic powder or onion powder to mask any egginess.
• A small sprinkle of grated cheese works well if you want more flavour

Approximate Nutrition Per Bread

• Calories: around 130 to 140 kcal
• Protein: around 10 to 11g
• Carbohydrates: around 13 to 15g
• Fat: around 6 to 7g
• Fibre: around 2 to 3g

Nutrition is approximate and will vary depending on the yogurt, milk, and exact spoon sizes used.

Serving Idea

This works nicely as a quick breakfast bread, toasted sandwich base, or something to have alongside eggs, cottage cheese, or a bit of peanut butter if you want to push the protein up further. As a vegetarian, I like to have this bread with Quorn Sausages or grilled Quorn Fillets for a filling lunch.

The Decisive Moment

I took this photo of a clownfish at the Jewel of the Sea Aquarium in SeaWorld, Orlando, back in April 2011. Just as I hit the shutter, a regal tang swam into frame.

It was only later, when I looked back at the image, that it clicked. I’d unintentionally captured Marlin and Dory (yes of Finding Nemo fame) together.

People often talk about Henri Cartier-Bresson and his idea of “The Decisive Moment”... that split second where everything comes together and you press the shutter with intent.

This wasn’t that.

This was pure luck. And maybe that’s what makes it even better.

Original photo by Andrew Scaife

Cleaned up by AI

Story: When Rosie met Sammy (Kids)

years ago, when my daughters were very young, I used to write little stories about the things they loved. This is one of them about our adorable (and sometimes slightly chaotic) family cat.

Suitable for ages 4 to 8 (read-aloud).

Story 2 of 2 in the “Rosie the Cat” series

When Rosie Met Sammy

Rosie is a small black and white cat. She lives in a big house and is looked after by two little girls.

Emily and Rebecca loved looking after Rosie, and each night they fed her and let her go outside to play.

One night, after Rosie had eaten her supper, she walked down the garden path, jumped onto the wall at the bottom of the garden, and settled down to sleep. All was quiet… well, almost.

Rosie could hear someone crying.

She looked up and down. She saw nothing. She looked left and right, and there, at the end of the wall, she saw a small squirrel sitting with its head in its paws, crying.

Rosie quietly walked over to the poor, sobbing animal.

“Hello,” said Rosie.

“Hello,” sobbed the squirrel.

“I’m Rosie,” said Rosie.

“I’m Sammy,” answered the squirrel.

“What’s the matter, Sammy?” asked Rosie.

“I’m lost,” replied Sammy, and he began to cry again. “I was playing, then exploring, and now I’m lost. I can’t find my way home.”

Rosie looked around to try to help her new friend.

“Do you live in these bushes?” she asked, trying to help.

Sammy looked at the bushes in the garden. They looked dark and prickly.

“No,” answered Sammy.

Rosie looked around again.

“Do you live in the shed?” she asked, looking towards the shed at the bottom of her garden.

Sammy looked at the shed. It looked warm, dry, and friendly, but it wasn’t where he lived.

“No,” the sad squirrel answered again.

“I live in a tree,” said Sammy. “In a drey.”

“A drey?” questioned Rosie.

“Yes, a drey is the place where squirrels live. They are dry, comfortable, and warm, and they are built high in trees.”

Suddenly, somewhere in the distance, a dog barked, giving Rosie and Sammy a fright.

“I don’t like it here,” said Sammy.

“Can you remember anything about where your drey is?” asked Rosie.

“Well,” said Sammy, thinking hard, “it’s in a tree. In fact, there are a lot of trees near it. It’s near a place where children play, and there is a small stream nearby.”

Rosie beamed a huge smile.

“I think I know where that is, Sammy.”

“Really? Is it far away?” asked Sammy, now smiling too.

“Not very far at all,” said Rosie.

They jumped down from the garden wall, and Rosie led the way. “We’ll stick to the shadows,” she said quietly, “and keep away from the street lights.”

They moved quickly down the road, staying close to the hedges, before darting into a big bush at the end. Cars passed by, their headlights sweeping across the road, but Rosie and Sammy stayed perfectly still, hidden in the darkness.

“This way,” whispered Rosie.

They slipped down the side of a house and into a back garden. Rosie peered ahead. The coast was clear.

She leapt over a fence, with Sammy hopping close behind, and they dropped down on the other side.

In front of them was a steep bank, and below it, a small stream. Across the stream, they could see a wooded area.

Rosie spotted a fallen branch nearby.

“Over here, Sammy,” she whispered.

Together, they hurried across the branch, balancing carefully as they crossed the stream. Then they climbed up the bank on the other side and pushed through thick, dense hedges.

When they emerged, Sammy’s eyes lit up.

Across the grassy clearing in front of them, and beyond a small childrens play area was a cluster of tall trees.

“Rosie, that’s it… I’m home!” he squeaked with delight.

Sammy gave Rosie a quick, grateful hug before racing across the grass, past a climbing frame and a set of swings, and up the nearest tree. High above, Rosie could see another squirrel rush forward and wrap him in a relieved hug.

Sammy turned, waved down at Rosie, and then disappeared into his drey.

Rosie sat for a moment, watching the tree, pleased that her new friend was safe.

Then, with a flick of her tail, she turned and quietly made her way back home, ready for a well-earned sleep.

An original story by Andrew Scaife (written in 2006)
© Andrew Scaife, 2006–. All rights reserved.

Story: Rosie and the Playtime (Kids)

years ago, when my daughters were very young, I used to write little stories about the things they loved. This is one of them about adorable (and sometimes slightly chaotic) family cat.

Suitable for ages 4 to 8 (read-aloud).

Story 1 of 2 in the “Rosie the Cat” series

Rosie and the Playtime

Rosie loved the little girls that she lived with very much, but Emily and Rebecca were a little too bouncy and active for her sometimes, and all Rosie wanted to do most of the time was sleep.

Rosie loved to sleep and would spend large amounts of the day snoozing in a warm corner of the house, or under a particularly fragrant bush in the garden, and she never liked to have her sleep disturbed.

On this particular Sunday morning, Rosie had got herself settled nicely in front of the warm fire when she heard the unmistakable sound of the girls running downstairs, shouting her name.

“Rosie, Rosie, come out and play!” they both shouted together.

Rosie lifted her head, opened her eyes slightly, then simply settled down again as she listened to the laughter of the girls getting further and further away.

It seemed to Rosie that she had just got her head down again when Emily sat alongside her and started to stroke her.

“Come on Rosie,” whispered the excited little girl, “come and play with your toy mouse.”

Rosie was then aware of her favourite toy being galloped along the floor and all over her tired body. Rosie just rolled further onto her side and covered her eyes with her paws, stretching out her long, slender body for a good old stretch, before curling back into a ball.

But the girls were not going to give up that easily.

Rebecca leaned in close and whispered, “If you come and play, Rosie, you can have some extra treats later.”

One eye slowly opened.

Rosie lifted her head again, this time a little higher. Treats were something Rosie understood very well.

With a long, slow stretch, she finally stood up, flicked her tail, and began to walk quietly towards the back door. The girls looked at each other, trying to stay quiet, but their excitement bubbled over as they followed her outside.

In the garden, Rosie came alive.

She darted across the lawn, chasing after sticks the girls dragged along the grass. She pounced at invisible creatures only she could see, leaping high into the air before landing softly and racing off again. The girls chased her, laughing and calling her name, running back and forth across the garden.

For a while, Rosie forgot all about her nap.

Eventually, though, Rosie slowed. She stopped, looked around… and realised the girls were no longer chasing her.

Curious, she padded back towards the house.

The back door was still open. Rosie slipped inside and made her way into the living room.

There, curled up on the sofa, were Emily and Rebecca, fast asleep. Their playtime had worn them out completely.

Rosie paused for a moment, then jumped up gently between them. She turned in a small circle, settled herself comfortably, and with a soft purr, closed her eyes.

And so, after all that excitement, she finally got what they wanted… a nice, peaceful sleep.

An original story by Andrew Scaife (written in 2006)
© Andrew Scaife, 2006–. All rights reserved.

Story: Why Do Squirrels Have Bushy Tails? (Kids)

years ago, when my daughter Rebecca was 14, we started writing stories together. I wrote a few children's stories at the time, and this is one of them.

Suitable for ages 4 to 8 (read-aloud).

Part 3 of 3 in the “Why Does It Work Like That?” series

Why Do Squirrels Have Bushy Tails?

When squirrels first appeared on the planet, they looked pretty similar to how they do today. The major difference was their tails.

While their tails were still made of hair, they were much thinner, rather like a rat’s tail.

You may not know this, but squirrels are messy creatures. Inside their homes, they tend to leave twigs, moss, and the shells of nuts and acorns all over the place, and since the beginning of time, this has been a problem for them.

Until one day, when one enterprising young squirrel decided to clean up his home. He found that brushing away the debris and dirt was difficult with his little arms and feet, and it left him very tired, so he decided to use his tail as a broom instead.

Now, he found that swishing his tail around was much easier, but with such a thin tail, the task still wasn’t an easy one to accomplish. Still, he carried on, and over the course of the day, he swished his tail around so much that something rather amazing started to happen. The hairs began to spring out, and his tail became bushier and bushier, and the sweeping became much easier.

At first, all the other squirrels laughed at this funny-looking youngster, but they quickly stopped when they saw how wonderfully clean his home was, and exactly how it got that way.

And that, dear friend, is why a squirrel’s tail is bushy, and why today squirrels have very tidy homes.

An original story by Andrew Scaife (written in 2013)
© Andrew Scaife, 2013–. All rights reserved.

Story: Why Do Fish Swim? (Kids)

years ago, when my daughter Rebecca was 14, we started writing stories together. I wrote a few children's stories at the time, and this is one of them.

Suitable for ages 4 to 8 (read-aloud).

Part 2 of 3 in the “Why Does It Work Like That?” series

Why Do Fish Swim?

It’s a little-known fact that when fish first evolved, they stood upright on their tails and walked around much like we do today. A big problem for fish, though, was that they couldn’t wear shoes and socks on their tails, so walking on rough or hot ground was very uncomfortable. Because of this, they all walked around with rather grumpy looks on their faces.

One day, one small fish had really had enough of walking and hurt himself, so he sat in a hole in the path and sobbed. His tail hurt so much, and the more he thought about how much it hurt, the more upset he became. The more upset he got, the more he sobbed and cried.

After a while, his crying started to attract a large group of fish, who gathered around the hole to see what the matter was. Nobody could make him happy, so he became sadder and sadder, and cried more and more.

All the time he was crying about his poor, aching tail, the little hole began to fill up with his tears, so much so that the water rose up to his face. The little fish looked around and saw the huge crowd that had gathered. Suddenly, he felt very embarrassed. He dunked his head under the puddle of tears and kicked his tail to try to get away from everyone.

To his amazement, and to the amazement of all the other fish watching, the little fish glided quickly and effortlessly through the water. He kicked again with his tail and swam around faster and faster.

And to this day, while they could still walk on land on their tails if they wanted to, fish choose to swim, because it’s much easier.

An original story by Andrew Scaife (written in 2013)
© Andrew Scaife, 2013–. All rights reserved.

Story: Why Is The Sky Blue? (Kids)

years ago, when my daughter Rebecca was 14, we started writing stories together. I wrote a few children's stories at the time, and this is one of them.

Suitable for ages 4 to 8 (read-aloud)

Part 1 of 3 in the “Why Does It Work Like That?” series

Why Is The Sky Blue

When the Goddess first created the planet that we all live on today, she was so proud of the rich tapestry of colours and textures she had woven into the land that, when it came to choosing what the sky would look like, she had no doubt at all. The sky should be a reflection of the beauty she saw in the hills, valleys, and fields, so she made it green.

It wasn’t long, however, before the other gods and goddesses pointed out that, with the land being so fertile and green, and the sky being such a beautiful hue of green too, it was often very difficult to determine where the sky ended and the land began. There was no horizon.

The Goddess thought long and hard about this problem. She loved the land she had created so much that the sky needed to somehow reflect this beauty.

After a few days and nights trying to decide on the best thing to do, she finally had a most magical idea.

She set to work immediately on creating the most beautiful sky. She used the brightest and best blue that she could lay her hands on, and dotted this new blue sky with deep, fluffy white clouds.

When she had finished, all the other gods and goddesses applauded what she had done and agreed that, in this new world, her work was the best.

An original story by Andrew Scaife (written in 2013)
© Andrew Scaife, 2013–. All rights reserved.

I Am Drinking Less!

I thought I’d share this little personal insight.  I review beers, so if you fancy a look, here’s my beer review channel and my beer review website. 

As you can imagine, reviewing beer does tend to involve drinking a fair bit of it.

At the start of this year, I made a conscious decision to cut back. I’ve just checked my numbers*

2026 YTD: 89 drinks

By this time last year: 148 drinks

That’s a 39.86% reduction... which I’ll happily take as a win so far this year.

*Every time I have a drink, I log it on Untappd (yes, really).