| Prep Time ⇒ | 12 mins |
| Protein ⇒ | 7.3g |
| Fat ⇒ | 8.8g |
| Carbs ⇒ | 41.3g |
Jools’ Breakfast on the Go
A Nutritious and Tasty Start to Your Day
Ingredients :
- 1 eating apple
- 100g dried fruit (consider dried blueberries, cherries, and raisins)
- 200g porridge oats
- 1 heaped tablespoon flaxseeds
- 500ml unsweetened almond or regular milk
- 1 large ripe banana
- 4 tablespoons natural yogurt
- 1 handful of mixed nuts (or a handful of delightful granola for a sweeter touch)
- 2 handfuls of fresh raspberries or blueberries, or a mix of both
- Optional: runny honey
Method :
- Gather 6 portable pots with lids, plus spoons for serving.
- Coarsely grate the apple using a box grater and transfer it to a bowl. Add the dried fruit (finely chop larger pieces), porridge oats, flaxseeds, and milk. Mix everything thoroughly.
- Cover the bowl with cling film and refrigerate overnight to allow the ingredients to soak and swell.
- In the morning, or when you’re ready to prepare the pots, give the soaked mixture a good stir. Divide it evenly among your pots. Peel the banana and slice it at an angle.
- Top each pot with sliced banana, then add a spoonful of yogurt on top to prevent the banana from browning during travel. Roughly chop and sprinkle the nuts and berries over each portion.
- Drizzle with honey, if desired, then secure the lids on the pots. Don’t forget to pack some spoons!
Top Tip :
Prepare this delicious breakfast the night before to save precious time in the morning!
Recipe Facts :
This easy breakfast is not just convenient but also packed with health benefits. Apples are rich in dietary fiber, which can aid digestion and help you feel full longer. Flaxseeds are an excellent source of omega-3 fatty acids and may support heart health. For more information on the health benefits of apples, check out this link.
If you’re looking for more nutritious recipes, be sure to explore my blog at Hearty Recipes.
The nutritional benefits of ingredients :
1. The Power of Oats: A Breakfast Staple
Oats are a fantastic source of dietary fiber, particularly beta-glucan, which can help lower cholesterol levels and improve heart health. Rich in vitamins and minerals such as magnesium, iron, and B-vitamins, oats also provide sustained energy, making them perfect for busy mornings. Additionally, their low glycemic index helps regulate blood sugar levels. For more about the health benefits of oats, visit Wikipedia.
2. Eggs: Nature’s Nutritional Powerhouse
Eggs are often hailed as one of the most nutrient-dense foods available. Packed with high-quality protein, they contain all nine essential amino acids needed for bodily function. Furthermore, eggs are an excellent source of vitamins D and B12, as well as choline, which supports brain health. The antioxidants lutein and zeaxanthin found in eggs contribute to eye health. Learn more about eggs on Wikipedia.
3. The Versatile Banana: A Sweet Superfruit
Bananas are not only delicious but also incredibly nutritious. They provide potassium, which helps maintain heart health and regulate blood pressure. The natural sugars in bananas offer a quick energy boost, making them a perfect addition to a breakfast on the go. Their high fiber content aids digestion and keeps you feeling full longer. Discover more about bananas on Wikipedia.
4. Nut Butters: Healthy Fats for Energy
Nut butters, such as almond or peanut butter, are rich in healthy fats, protein, and essential nutrients like vitamin E and magnesium. These healthy fats are crucial for maintaining energy levels throughout the day and support brain health. They also help absorb fat-soluble vitamins. When choosing nut butter, look for options with minimal added sugars and oils. For more information on nut butters, check Wikipedia.
5. Greek Yogurt: A Creamy Source of Probiotics
Greek yogurt is a fantastic addition to any breakfast, packed with protein and probiotics that support gut health. Probiotics can help improve digestion and boost the immune system. Additionally, Greek yogurt is lower in sugar compared to regular yogurt and provides calcium, which is vital for bone health. Explore more about Greek yogurt on Wikipedia.
6. Fresh Fruits: Nature’s Nutrient Bombs
Incorporating a variety of fresh fruits into your breakfast enhances its nutritional profile. Fruits like berries, apples, and oranges are rich in antioxidants, vitamins, and fiber. These nutrients can reduce the risk of chronic diseases and promote overall well-being. The natural sweetness of fruits also makes them a perfect addition to any morning meal. Learn more about the benefits of fruits on Wikipedia.
7. Seeds: Tiny Nutritional Giants
Adding seeds such as chia or flaxseeds to your breakfast can significantly boost its nutritional value. These tiny powerhouses are rich in omega-3 fatty acids, fiber, and antioxidants. Omega-3s are known for their anti-inflammatory properties and support heart health. Incorporating seeds into your breakfast can also aid in digestion and enhance satiety. For more about seeds, visit Wikipedia.
8. Whole Grains: The Foundation of a Healthy Breakfast
Choosing whole grains over refined grains provides numerous health benefits. Whole grains contain more fiber, which helps with digestion and keeps you feeling full longer. They are also packed with vitamins and minerals, making them an essential part of a balanced breakfast. Whole grains can help lower the risk of heart disease and diabetes. Discover more about whole grains on Wikipedia.
9. Hydration Matters: The Role of Fluids in Breakfast
While the focus is often on solid foods, hydration plays a crucial role in overall health, especially in the morning. Starting your day with water or herbal tea can kickstart your metabolism and improve digestion. Staying hydrated helps maintain energy levels and cognitive function throughout the day. Explore the benefits of hydration on Wikipedia.
10. Exploring More Recipes: Fuel Your Morning Creativity
Now that you know the nutritional benefits of these ingredients, it’s time to get creative in the kitchen! If you’re looking for more delicious breakfast ideas that nourish your body and soul, be sure to visit hearty-recipes.com for a variety of healthy recipes to try.