Wednesday, 22 October 2014

How to make a healthy layered breakfast pot

By Emily Morgan

Shop-bought breakfast pots are an enticing option when you’re on the move, but they’re quick and easy to make at home. Once you’ve chosen you’re fruits – I went for mango, strawberries and blueberries – and your container, the layers stack up as pretty as a picture. They taste delicious, too…

Nutrition low-down
- Fruit is an excellent source of vitamin C and fibre.
- Fat-free Greek yogurt is a good source of protein, which helps to keep hunger pangs at bay.
- Oats are a slow-release carbohydrate, so you’re less likely to suffer from a mid-morning energy crash

The ingredients (to make 2 pots)
4tbsp oats (if you want to use muesli or granola instead of oats, or a mixture, look for one that’s free from added sugar)
6tbsp fat-free Greek yogurt
1 mango, thinly sliced
6 strawberries, thinly sliced
2tbsp no-added-sugar granola
1 handful blueberries
Fresh mint sprigs to decorate (optional)

The method
Combine the oats and yogurt in a small bowl, then divide half the mixture between 2 tumblers (or lidded containers if you plan to have breakfast on the go). Top with half the sliced mango slices, then all of the strawberries. Repeat the oat mixture and mango layers, then sprinkle over the granola and top with the blueberries. Cover with clingfilm (or the lids) and chill in the fridge overnight. The next day, decorate with a mint sprig, if you like, before serving.

How did I rate it?
Leaving the oats to soak overnight gives them time to soften and absorb the flavours of the yogurt and fruit. Delicious. I would definitely recommend trying this recipe if you struggle to find the time to make a healthy breakfast in the morning. All you need to do is take it out the fridge and dig in, which is definitely more nutritious – not to mention cheaper – than grabbing something unhealthy on the go!

Per pot
17.3g protein
4.5g fat
0.7g saturates
46.2g carbs
25.3g sugar
6.9g fibre
0.1g salt
174mg calcium
2.1mg iron


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