2 sweet breakfast recipes
It’s good to start your day by providing your body with the fuel and nourishment it needs, and breakfast is your first opportunity to do this. But breakfast time can often leave us stumped as to what to actually have. The good news is that I’m going to share with you two recipes that are both simple to make and perfect for on the go.
*My top tips for breakfast are to include at least one portion of fruit and/or vegetables and to choose higher fibre and protein sources (e.g. yoghurt).
‘Cherry Bakewell’ Overnight Oats
- 80g frozen cherries
- 30g porridge oats
- 3 tbsp Greek yoghurt (or plant-based alternative)
- 1 tbsp almond flakes
- sprinkling of brown sugar
*I like to add a bit of brown sugar as it slightly melts overnight and gives a nice caramel colour, plus a bit of crunchiness and sweetness.
- Add the frozen cherries to a small bowl.
- Next, add the porridge oats and yoghurt.
- Gently combine the ingredients, making sure the oats are well covered with yoghurt.
- Add the almond flakes, mix.
- Sprinkle some brown sugar on the top.
- Cover and chill the oats in the fridge overnight.
- Remove from the fridge when ready to eat.
Dark Chocolate Flapjacks
- 140g porridge oats
- 100g 70% dark chocolate
- 2 tbsp honey
- 150ml milk of choice
- Put a pot of water on the stove. Once boiling, reduce to a low simmer.
- Break the chocolate and put it in a heat-safe bowl that will fit tightly over the top of the pot of water. The bottom of the bowl should not touch the water.
- Add the bowl with the chocolate on top of the pot, stirring until melted.
- Slowly add the milk and honey to the melted chocolate, stirring gently.
- When smooth, remove the bowl from the pot.
- Place the oats in a small, non-stick loaf pan. Pour the melted chocolate mixture over the oats, making sure they are well covered.
- Press the mixture down firmly so that it fills the tin and is an even thickness.
- Cover and allow to cool overnight.
- Once cool, cut into squares and place in a sealed container until ready to eat.
The healthy bit
Oats are whole grain and we usually eat them for breakfast as porridge. Oats are very nutritious; they are high in many vitamins and minerals, but also are a great source of fibre and protein. The soluble fibre in oats helps reduce cholesterol and blood sugar levels and promotes healthy gut bacteria.
Another benefit of eating more fibre is that a diet rich in fibre keeps you more regular. It can prevent constipation and lower your risk of developing colorectal cancer. Both fibre and protein increase feelings of fullness, so you’ll be satisfied until lunchtime. Oats are very versatile too. They can be eaten as porridge, added to smoothies, used in baking and more.
Dark chocolate (min 70% cocoa) also has its benefits. It is rich in minerals such as iron, magnesium, copper and manganese, to name a few, and cocoa offers a powerful source of antioxidants. It’s important to include foods rich in antioxidants in your diet as a lack of them can put you at a higher risk of heart disease, some cancers, Type 2 diabetes and other long-term conditions. Of course, chocolate is also high in calories, fat and sugar, so remember to eat it in moderation. A daily 20g portion (about two large squares) may be incorporated into a varied and balanced diet.
Frozen fruits are healthy and affordable. Usually picked at peak ripeness, they are packed within a few hours of harvesting to maintain their nutritional value. Fresh, frozen or tinned, they all count towards your five-a-day! Cherries are packed with various nutrients, including vitamin C, potassium and copper, and are a great source of fibre. Cherries are also high in antioxidants and anti-inflammatory compounds.
In general, frozen fruits are a great alternative to fresh varieties as they stay fresher for much longer and can help you reduce both food waste and trips to the supermarket.