QUICK FIXES

Healthier breakfast recipes

Homemade muesli with oats, dates & berries

SERVES 4 PREP 5 mins COOK 2 mins EASY V

Tip 100g rolled oats into 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 600ml bio yogurt, 300g mixed berries (such as raspberries and blueberries) and a sprinkling of cinnamon, if you like.

GOOD TO KNOW 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

Mexican beans & avocado on toast

SERVES 4 PREP 20 mins COOK 10 mins EASY V

Quarter 270g cherry tomatoes and finely chop 1 onion. Mix the tomatoes and 1/4 of the onion with the juice of 1/2 lime and 1 tbsp olive oil. Set aside. Fry the rest of the onion in 2 tbsp olive oil until just softened. Add 2 crushed garlic cloves and fry for 1 min, then add 1 tsp ground cumin and 2 tsp chipotle paste. Tip in

2 x 400g cans black beans, drained and rinsed, and a splash of water, then stir in most of the tomato mix and heat through. Take off the heat, season and add a small bunch of chopped coriander. Toast

4 slices of bread and drizzle with 1 tbsp olive oil. Slice 1 avocado. Top each slice with the beans, avocado, the rest of the tomato mix and extra coriander.

GOOD TO KNOW vegan • healthy • fibre • 3 of 5-a-day PER SERVING 368 kcals • fat 19g • saturates 3g • carbs 30g • sugars 6g • fibre 13g • protein 12g • salt 0.9g

Avocado & strawberry smoothie

SERVES 2 PREP 5 mins NO COOK EASY V

Stone, peel and chop 1/2 avocado and blitz with 150g halved strawberries, 4 tbsp low-fat natural yogurt, 200ml semi-skimmed milk, a squeeze of lemon juice and honey, to taste, until smooth. If it’s too thick, add a little water.

GOOD TO KNOW healthy • low cal • calcium • vit c

• 1 of 5-a-day • gluten free

PER SERVING 197 kcals • fat 11g • saturates 3g • carbs 15g • sugars 15g • fibre 3g • protein 9g • salt 0.3g

Get up & go breakfast muffins

MAKES 12 PREP 15 mins COOK 25-30 mins EASY V G

Heat the oven to 180C/160C fan/gas 4. Line a 12-hole muffin tin with large paper cases. Mix 2 large eggs, 150ml low-fat natural yogurt, 50ml rapeseed oil, 100g apple sauce, 1 ripe mashed banana, 4 tbsp honey and 1 tsp vanilla extract together in a jug. Tip 200g wholemeal flour, 50g rolled oats, 11/2 tsp baking powder, 11/2 tsp bicarbonate of soda, 11/2 tsp cinnamon and 100g blueberries into a large bowl with a pinch of salt and mix. Pour the wet ingredients into the dry and mix briefly until smooth – don’t overmix, as this will make the muffins heavy. Spoon the batter into the cases. Sprinkle over 1 tbsp rolled oats and 2 tbsp mixed seeds. Bake for 25-30 mins until golden and risen, and a skewer inserted into the centre comes out clean. Leave to cool on a wire rack. Will keep in a sealed container for up to three days.

GOOD TO KNOW healthy

PER SERVING 179 kcals • fat 7.1g • saturates 0.9g • carbs 22.7g • sugars 10.2g • fibre 3.3g • protein 5.2g • salt 0.6g

PB&J overnight oats

SERVES 1 PREP 5 mins plus overnight soaking NO COOK EASY V

Mix 80g frozen raspberries with

50g rolled oats, 150ml water and a pinch of salt, then cover and chill overnight. The next day, mix in 1 tsp maple syrup, then serve topped with 1 tbsp peanut butter. GOOD TO KNOW vegan • healthy • fibre • 1 of 5-a-day

PER SERVING 345 kcals • fat 12g • saturates 3g • carbs 44g • sugars 9g • fibre 8g • protein 11g • salt 0.6g