The Power of Breakfast

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You’ve heard it said before – breakfast is the most important meal of the day. Not only is it necessary to kick-start your metabolism, the right breakfast also improves concentration, lowers cholesterol, and gives you more energy for physical activity. Here are two breakfast options packed with power.


If you have five minutes: Greek yoghurt parfait

Greek yoghurt is low in fat and cholesterol, more calcium-rich than milk, contains 30% protein, and is low in sugars such as lactose. Couple it with protein-rich almonds, antioxidant-rich berries, and fibre-rich granola, and you’ve got the perfect speedy breakfast food.

(Serves 1)

  • 1/2 cup low-fat Greek yoghurt
  • 2 tbsp strawberry preserve
  • 2 tbsp granola
  • 2 tbsp chopped almonds
  • 1/4 cup blueberries

Layer the yoghurt, preserves, and granola in a sundae glass, and top with the almonds and blueberries.


If you have 50 minutes: Oatmeal with candied apples

Packed with soluble fibre (the kind that has proven to help lower cholesterol, blood pressure, and keep blood sugar levels in check), iron, protein, and vitamin A, this hearty breakfast food will also keep the hunger pangs at bay.

(Serves 3–4)

For the oatmeal:
  • 1 cup steel-cut (pinhead) oats
  • 4 cups water
  • 1 cup low-fat milk
For the apples:
  • 2 medium red apples
  • 1/3 cup caster sugar
  • 1 tbsp water
  • 2/3 cup double cream

To make the oatmeal: In a heavy-bottomed saucepan, bring four cups of water to the boil and add the oats.  When the oats begin to look smooth, reduce heat and simmer, uncovered, for 20–30 minutes, stirring occasionally. Stir in the milk and cinnamon.

To make the apples: In a deep saucepan, combine the sugar and 1 tbsp water until the sugar is completely dissolved, and bring to the boil over a medium-high heat; do not stir. When the mixture begins to turn golden brown, add the cream. Reduce heat, melt any solid toffee pieces, and add the apples. Toss around until the apples are coated and soft. Garnish the oatmeal with apples and serve hot.

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