This is the sort of breakfast that makes you feel utterly spoilt. If your mornings are rushed, mash together the fruit and fructose the night before, then cover and chill until the next day. This can also be served as a pudding — just omit the oats. All sugar-free yoghurt is low GI.
Serves 2
200g strawberries
50g fructose (Fruisana)
150g raspberries
8 tbsp low-fat greek yoghurt
4 tbsp rolled porridge oats
Wash and pat dry the strawberries, then hull and cut into chunks. Place in a bowl with the fructose and mix, then roughly crush the chunks with a fork. Next, fold in the raspberries and crush lightly. Divide the fruit between two bowls. Add 4 tbsp yoghurt to each bowl, sprinkle each portion with 2 tbsp oats and serve.
Advertisement
CARDAMOM PORRIDGE WITH ALMONDS
This unusual porridge is something you will either love or hate, depending on whether you like cardamom. If you don’t like it, don’t add it — you will have a delicious almond porridge instead.
Serve the porridge with a glass of freshly squeezed pomegranate juice. To squeeze, roll the pomegranate on a table using the palm of your hand, then carefully insert a skewer and, pointing the hole towards a glass, squeeze out the juice.
Serves 1
1 green cardamom pod
4 unblanched almonds, roughly sliced or chopped
30g rolled porridge oats
150ml semi-skimmed milk
Fructose (Fruisana) or honey, to taste
Advertisement
Break open the cardamom pod and remove the seeds. Roughly crush the seeds (using a pestle and mortar, or a rolling pin) and place them in a small nonstick saucepan with the almonds, oats and skimmed milk.
Set the pan over a medium-low heat and slowly bring to the boil. Simmer for 5 minutes, stirring regularly, until the oats are cooked and the milk has been absorbed to form a creamy porridge. Pour into a bowl, sweeten to taste with fructose or honey and serve immediately.
ALTERNATIVE BREAKFAST SUGGGESTIONS
Sultana bran with peach slices
Serve a 40g bowl of sultana bran flakes with 115ml skimmed milk. Top with 1 tbsp fat-free plain greek yoghurt and 1 sliced fresh peach.
Advertisement
Pink grapefruit and poached egg on multigrain toast
Start with 1 pink grapefruit, followed by a poached egg and 1 grilled tomato on 1 slice of multigrain toast.
WInter fruit salad with hemp seeds
Stew 150g each of prunes and apricots, and top with 1 tbsp low-fat fromage frais or soya yoghurt and 1 tbsp toasted hemp seeds.
Muesli with soya milk
Advertisement
Serve 50g of sugar-free muesli with 115ml soya milk, topped with a grated apple.
Rye bread with cream cheese and pomegranate
Mix low-fat cream cheese (a good source of calcium, but use in moderation) with some juicy pomegranate seeds. Spread on 2 slices of toasted rye bread. Serve with 1 glass pomegranate juice.