Easy and nutritious, these breakfasts are guaranteed to keep you brimming with energy until lunchtime
Black forest breakfast bowl
Who would have thought the delicious flavours of a black forest gateau could be so healthy? We’ve combined cholesterol-lowering oats with soya yogurt for their heart-healthy benefits, and nuts, seeds and berries add to the recipe’s heart-friendly credentials.
DAIRY FREE
SERVES 6 PREP 5 mins NO COOK EASY V
500g bag black forest frozen
fruit mix, thawed
180g porridge oats
800g fortified soya yogurt
6 tbsp almond butter
15g 85% dark chocolate, chopped
6 tsp toasted three-seed mix
handful of mint leaves (optional)
1Put 300g of the fruit in a bowl with the oats and yogurt. Blitz with a hand blender until very smooth. Divide between six bowls, then top each bowl with the reserved berries, nut butter, chocolate and seeds.
2Serve straightaway or cover and chill until ready to eat. Will keep chilled for four days.To serve, scatter over the mint, if using.
GOOD TO KNOW vegan • healthy • calcium • vit c • fibre • 1 of 5-a-day PER SERVING 337 kcals • fat 16g • saturates 2g • carbs 31g • sugars 10g • fibre 8g • protein 13g • salt 0.2g
Winter breakfast hash
A diet rich in fruit and veg, especially crucifers like sprouts, may help lower blood pressure, reduce the risk of heart-related diseases and support our fight against some kinds of cancer.
3 OF 5-A-DAY
SERVES 2 PREP 15 mins COOK 35 mins EASY V
375g potatoes, cut into small
chunks
1 tbsp rapeseed oil
1 onion (about 200g), chopped
1/2 tsp caraway seeds
2 garlic cloves, chopped
1 green pepper, deseeded
and diced
200g large brussels sprouts,
trimmed and sliced
2 eggs
1Boil the potatoes for 15 mins until tender. Meanwhile, heat the oil in a large non-stick frying pan over a medium heat and fry the onion for 8 mins, stirring frequently until starting to colour. Add the caraway, garlic, pepper and sprouts and cook for 5 mins more with the lid on the pan so they steam at the same time.
2Drain and lightly crush the cooked potatoes using a masher. Stir them into the vegetables and cook for 5-10 mins, turning occasionally so the mixture browns.
3Meanwhile, poach the eggs for a few minutes for a runny yolk or until cooked to your liking. Remove from the pan using a slotted spoon. Serve the hash topped with an egg each.
GOOD TO KNOW healthy • folate • vit c • fibre • 3 of 5-a-day • gluten free PER SERVING 370 kcals • fat 13g • saturates 2g •
