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Eat for Recovery – Breakfast Recipes

When you’ve suffered an injury or you're battling long-term illness, there's a temptation to comfort eat. But by making healthy choices, says leading nutritionist Amanda Hamilton, you can help speed up your recovery.

Breakfast

Many people find that feeling stressed or unwell leads to less than perfect food choices – especially around quick-fix fatty or sugary foods.

Start the day the healthy way with slow-release carbohydrates in the form of oats to give you a fighting chance against unhealthy snacking.

We’ve upgraded simple porridge with these delicious ideas – not only are added fruits antioxidant rich, the addition of spices such as cinnamon and nutmeg help to keep blood sugar levels stable, which, in turn can help reduce cravings. Nuts and dried food are also healthy additions – just remember not to overdo the portion size.

Berry Yeotie Recipe

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Berry Yeotie

Serves: 1
Preparation Time: 5 Mins

Level: Easy

Ingredients

100ml low fat natural yoghurt
1/4 punnet blueberries (200g punnet)
1/4 punnet raspberries (200g punnet)
100ml cranberry juice
35g porridge oats
Method

Add all the ingredients into a blender or food processor and whizz until smooth.
Add mineral water to adjust to preferred consistency and serve in a glass.

Apple and Cinnamon Porridge

Ingredients for making cinnamon porridge

Serves: 1
Preparation Time: 5 Mins

Cooks in: 10 Mins
Level: Easy

100ml cow’s skimmed/semi skimmed milk
3/4 medium apple
50g porridge oat
1/2 tsp ground cinnamon
25g raisins
250ml water

Method

Place the porridge oats with the milk and the water into a saucepan.
Bring to the boil, stirring frequently and then reduce the heat to medium and simmer for 5 minutes.
Grate the apple with the skin intact and add to the porridge, mixing it in well.
Stir in the raisins and the cinnamon and then remove from the heat and serve.

Berry Bircher Museli

Muesli, berries and yoghurt in a tall glass

Serves: 1
Preparation Time: 5 Mins
Cooks in: 10 Mins
Level: Easy

Ingredients

30ml low fat natural yoghurt
3/4 medium apple
1/4 punnet blueberries (200g punnet)
10g sliced almonds
40g porridge oats
1.5 tsp honey
1/2 juice of a lemon
30g dried cranberries or sultanas
80ml water
20g desiccated coconut

Method

Place the oats and cranberries (or sultanas) in a bowl and pour over the lemon juice and water.
Leave in the fridge for 2 hours or overnight.
The following morning, peel, core and grate or slice the apple over the oats.
Into this mix, stir the coconut, yogurt and toasted almonds. (The muesli will keep in the fridge for a few days, but don’t stir in the apple until you plan to eat it straight away.)
Transfer the muesli into bowls and top with apple slices and blueberries; drizzle with honey to taste.

Florida Cocktail with Luxury Nut Muesli

Grape fruits cut in half

Serves: 1
Preparation Time: 5 Mins
Cooks in: 10 Mins
Level: Easy

Ingredients

70ml low fat natural yoghurt
1 medium orange
14g sliced almonds
28g porridge oats
12g walnuts
7g flaxseed
1 ruby grapefruit
14g bran

Method

Preheat the oven to 160C/gas mark 3.
Place the oats, nuts, flaxseed and bran on a baking tray and crisp in the oven for 10 minutes, shaking and turning after 5 minutes.
Remove from oven and allow to cool for roughly 10 minutes.
In a bowl mix together the cut-up grapefruit and orange.
Crumble the crispy muesli into a bowl, top with the fruit cocktail and pour over the yoghurt.

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