Balanced breakfasts

Homemade muesli with oats, dates & berries

FIBRE

SERVES 4 PREP 5 mins COOK 2 mins EASY V

Tip 100g rolled oatsinto a frying pan and toast gently, stirring often. Add 12 pecans, broken into pieces, and 2 tbsp sunflower seeds. Warm everything briefly, then tip into a large bowl and toss to cool quickly. Add 6 pitted medjool dates, snipped into pieces, and 25g high-fibre puffed wheat. Mix well to thoroughly combine. Serve topped with 600g bio yogurt, 300g mixed berries(such as raspberries and blueberries) and a sprinkling of cinnamon, if you like.

The muesli will keep in an airtight container for up to a week.

GOOD TO KNOW healthy • calcium • folate • fibre • vit c • 1 of 5-a-day PER SERVING 478 kcals • fat 23g • saturates 5g • carbs 46g • sugars 24g

• fibre 7g • protein 17g • salt 0.3g

tip

Oats are a complex carbohydrate and provide a slow-release energy that doesn’t spike your blood sugar levels and will keep you feeling full until lunch.

Peach & orange yogurt pots with ginger oats

Try these breakfast pots with fruit, bio yogurt and oats for a fuss-free start to the day.

CALCIUM

MAKES 4 PREP 10 mins COOK 7 mins EASY V

4 peaches or nectarines, stoned
and diced
1 orange, juiced and zested
120g porridge oats
25g pine nuts
1 tsp each ground ginger and
ground cinnamon
2 tbsp sultanas
4 x 150g pots bio yogurt

1Put the peaches and orange juice in a small pan. Cover with a lid and cook gently for 3-5 mins, depending on their ripeness, until softened. Set aside to cool.

2Tip the oats and pine nuts into a pan and heat gently, stirring frequently, until starting to toast. Turn off the heat. Add the spices, orange zest and sultanas.

3Spoon the peaches and juices into four tumblers and top with the yogurt. Cover and chill until needed. Keep the oat mixture in an airtight container. The peaches, yogurt and oat mixture will keep for three days in the fridge. When ready to serve, top the peaches and yogurt with the oat mixture.

GOOD TO KNOW healthy • calcium • vit c • 1 of 5-a-day PER SERVING 357 kcals • fat 11g • saturates 3g • carbs 47g • sugars 27g • fibre 5g • protein 14g • salt 0.3g

tip

Use a fortified, plant-based yogurt to make this a nutritious vegan breakfast.

Poached eggs with broccoli, tomatoes & wholemeal flatbread

2 OF 5-A-DAY

SERVES 2 PREP 5 mins COOK 6 mins EASY V

100g long-stemmed broccoli,
trimmed and halved
200g cherry tomatoes on the vine
4 eggs (chilled)
2 wholemeal flatbreads (if you
want