- 1 easy peeler orange
- 4 squares of dark chocolate
- 1 tsp cocoa powder
- Basic porridge recipe
- Refer to ‘Porridge Basics’ for base – whilst cooking, mix in cocoa powder.
- Top with dark chocolate and orange segments.
With skimmed milk
With unsweetened soya milk
BREAKFAST TIME: This recipe can easily be adapted to suit your preferences – whether you are an early riser or need a boost to get you going in the morning.
Makes 28 bowls of muesli (60g per serving).
- 1kg porridge oats
- 250g dried fruit and nut mix
- 100g dried cranberries
- 250g tropical mix
- 100g flax seeds
- Empty 1/2- 3/4 of the porridge oats into a large saucepan on a medium heat.
- Keep moving the oats to toast them until they are a golden colour.
- Add the toasted oats, the rest of the other oats, and all other ingredients to a large bowl and mix.
- Serve with cold milk or low-fat greek yoghurt.
Oats – A good source of carbohydrate which will keep you going for ages! And high in fibre for digestion and the B vitamins for energy release.
Dried fruit – Depending on what dried fruit you pick, the nutrients will vary however without a doubt it will be high in vitamins and minerals.
Nuts – Another source of fibre, and high in monounsaturated and polyunsaturated (good) fats, and vitamin E and selenium for immune and antioxidant function.
Lazy mornings are times of chilled out breakfasts… enjoy with this fluffy omelette and a cup of coffee to keep you fuller for longer.
- Separate the egg yolks and egg whites.
- Use a fork to whisk the egg yolks until combined.
- Using an electronic whisk, or a hand whisk, stir the egg whites until peaks have formed (like you are making meringue).
- Heat the olive oil in a frying pan (with a lid).
- Fold in the egg yolks to the whisked whites.
- Add the mixture to the hot pan, reduce the heat to low-medium, and cover for 10minutes until crispy at the bottom and hot all the way through.
- Serve and season (add any fillers if needed).
Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.