Not hungry first thing in the morning? Pushed for time? Trying to lose weight? These calorie-counted treats will tempt you to rediscover the pleasure of breakfast.
From energy-boosting "apple pie" porridge and protein-packed scrambled eggs to a nutrient-rich green smoothie and granola bars, there's something for everyone.
Creating the habit of eating in the morning is something you can build towards, dietitian Alison Horn, by Start off with a light bite, such as a piece of fruit or low-fat yogurt.
"After a while, your morning appetite will naturally increase, and you'll probably find you eat less throughout the day, including snacks."
Research suggests people who eat breakfast are slimmer because they tend to eat less during the day – particularly fewer high-calorie snacks.
If you're short on time in the morning, think about ways to keep your breakfast choice simple. You could also try waking up 10 minutes earlier or getting other chores out of the way ahead of time.
Serves: 1 adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 315kcal (1,318kJ)
Ingredients
50g porridge oats
200ml semi-skimmed milk
1 medium dessert apple, diced
Pinch of cinnamon
This is a warm, comforting porridge spiced up with the classic flavors of a homemade apple pie.
Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for 5 minutes, stirring often.
Spoon the porridge into a serving bowl and add a sprinkle of cinnamon.
Or you could try
Muesli, fresh fruit and low-fat yogurt: fruit added to your muesli counts towards your 5 A Day. Low-fat yogurt provides calcium and protein, but watch out for the sugar content. Go for muesli with no added sugar.
Porridge with mashed banana and dried blueberries: put oats and a handful of dried blueberries in a bowl, and add semi-skimmed milk. Heat in the microwave for 3 to 4 minutes, stirring every so often. When cooked, stir in the mashed banana, which is a healthier substitute for sugar or honey. For the best results, use a very ripe banana.
Baked beans on wholemeal toast: not only are they naturally low in fat, but baked beans are also packed with fiber and protein, making them a vegetarian source of protein. Look out for reduced-salt and reduced-sugar ranges.
Breakfast cereals: cereals can be high in sugar, with some comprising up to 37% of the white stuff. Try switching to lower-sugar cereals or those with no added sugar, such as plain wholewheat cereal biscuits, plain shredded wholegrain pillows or plain porridge.
Smoothies are a great introduction to breakfast if you don't normally have much of an appetite at the crack of dawn. They're also a good portable option for your morning commute.
Compared with some hardcore recipes, our green smoothie is quite sweet and fruity while still giving a healthy serving of greens.
Banana and oats smoothie: transform your speckled bananas into an energy-boosting liquid breakfast. Blend 1 ripe banana with 2 tablespoons of oats and 100ml of semi-skimmed milk until smooth. This can also be made using a so ya Limit the amount of fruit juice and smoothies you drink to a combined total of 150ml a day.
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