Healthy breakfasts (for people who hate breakfast)

Get into the habit of eating a morning meal with these simple breakfasts, designed to whet the appetite of even the most habitual breakfast-skipper.

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.

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.

‘Apple pie’ porridge

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 flavours of a homemade apple pie.

  1. Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for 5 minutes, stirring often.
  2. Spoon the porridge into a serving bowl and add a sprinkle of cinnamon.

Scrambled eggs (with optional wholemeal toast)

scrambled eggs

Ingredients

2 eggs
4 tbsp semi-skimmed milk
2 slices wholemeal toast 
2 tsp low-fat spread
Pinch of black pepper
Optional sprinkling of chopped chives (calories nominal)

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.

  1. Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they’re just set, with big, soft curds.
  2. Serve the eggs on the slices of toast, sprinkled with chives and some pepper.

Green smoothie

smoothie

Ingredients

40g tinned mango slices (discard liquid)
40g tinned peach slices (discard liquid)
40g frozen spinach
1 medium banana
200ml water (or as required)

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.

  1. Blend all the ingredients together until smooth. Add more water to achieve the desired consistency.

‘Grab and go’ breakfast bar

breakfast bar

Ingredients

150g jumbo oats
2 very ripe medium bananas 
60g melted butter
60g cherries
60g cranberries
40g sunflower seeds 
40g pumpkin seeds

Mornings can sometimes be a bit of a rush. Make a batch of these no-added-sugar granola bars in advance for a healthy breakfast on the go.

  1. Preheat the oven to 200C (fan 180C, gas mark 6). Mix the oats, cherries, cranberries and seeds together in a bowl. Pour in the melted butter and mix in thoroughly to make sure the oats are well coated.
  2. On a separate plate, mash the bananas into a pulp with a fork, then add to the oat mixture and mix well. Spread the mixture into a 30x20cm tin and bake in the oven for 20 to 25 minutes. Once cooked, transfer to a wire rack to cool, then cut into 6 bars.