Here are 3 simple yet healthy recipes for breakfast.
Three-grain porridge
PREP: 5 MINS
COOK: 5 MINS
EASY LEVEL
SERVES 18
This healthy breakfast, made from toasted oatmeal, spelt and barley, is super simple to make and can be kept for up to six months.
Ingredients
300g oatmeal
300g spelt flakes
300g barley flakes
agave nectar and sliced strawberries, to serve (optional)
Method
Working in batches, toast the oatmeal, spelt flakes and barley in a large, dry frying pan for 5 mins until golden, then leave to cool and store in an airtight container.
When you want to eat it, simply combine 50g of the porridge mixture in a saucepan with 300ml milk or water. Cook for 5 mins, stirring occasionally, then top with a drizzle of honey and strawberries, if you like (optional). Will keep for 6 months.
Cardamom & peach quinoa porridge
PREP: 3 MINS
COOK: 20 MINS
EASY LEVEL
SERVES 2
A healthy breakfast of oats and quinoa with fresh ripe peach. Almond milk makes its suitable for dairy-free and vegan diets.
Ingredients
75g quinoa
25g porridge oats
4 cardamom pods
250ml unsweetened almond milk
2 ripe peaches, cut into slices
1 tsp maple syrup
Method
Put the quinoa, oats and cardamom pods in a small saucepan with 250ml water and 100ml of the almond milk. Bring to the boil, then simmer gently for 15 mins, stirring occasionally.
Pour in the remaining almond milk and cook for 5 mins more until creamy.
Remove the cardamom pods, spoon into bowls or jars, and top with the peaches and maple syrup.
Orange & raspberry granola
PREP: 15 MINS
COOK: 25 MINS plus at least 1 hr chilling
EASY LEVEL
SERVES 4
Make your own oat milk in this recipe for no-added-sugar granola, or serve with organic cow’s milk or yogurt.
Ingredients
400g jumbo oats
juice 2 oranges (150ml), plus zest of ½
1 tsp ground cinnamon
2 tbsp freeze-dried raspberries or strawberries (see tip)
25g flaked almonds, toasted
25g mixed seeds (such as sunflower, pumpkin, sesame and linseed)
2 large oranges, peeled and segmented
mint leaves (optional)
Method
Put 200g oats and 500ml water in a food processor and blitz for 1 min. Line a sieve with clean muslin and pour in the oat mixture. Leave to drip through for 5 mins, then twist the ends of the muslin and squeeze well to capture as much of the oat milk as possible – it should be the consistency of single cream. Best chilled at least 1 hr before serving. Can be kept in a sealed or covered jug in the fridge for up to 3 days.
Heat oven to 200C/180C fan/gas 6 and line a baking tray with baking parchment. Put the orange juice in a medium saucepan and bring to the boil. Boil rapidly for 5 mins or until the liquid has reduced by half, stirring occasionally. Mix the remaining 200g oats with the orange zest and cinnamon. Remove the pan from the heat and stir the oat mixture into the juice. Spread over the lined tray in a thin layer and bake for 10-15 mins or until lightly browned and crisp, turning the oats every few mins. Leave to cool on the tray.
Once cool, mix the oats with the raspberries, flaked almonds, and seeds. Can be kept in a sealed jar for up to one week. To serve, spoon the granola into bowls, pour over the oat milk and top with the orange segments and mint leaves if you like.
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