Bircher Muesli

Serves 1

Advance preparation: overnight soaking

Preparation time: 5–10 minutes

Ingredients:

• 4 tbsp rolled oats
• 125ml/4fl oz water
• 1 apple, grated with the skin on
• 1 tbsp lemon juice
• 10 chopped hazelnuts or almonds.

Preparation method:

1. Mix the oats and water in your breakfast bowl. Cover and refrigerate overnight.
2. In the morning, grate the apple over the oats and sprinkle with the lemon juice, then top with the nuts. Stir it all up and enjoy.

** You may like to add: 1 dsp ground almonds (to boost the protein levels), some flaxseeds (to boost healthy omega-3 fats), and a tbsp of natural yogurt to provide essential probiotic, digestive support

Fresh juice using apple, celery, beetroot, broccoli and fennel. Stir some wheat or barley grass powder into the juice to enhance nutrient levels.

Perfect Porridge

Ingredients:

• 1 tbsp rolled oats
• 200ml/7fl oz water
• 3 dark dried apricots, chopped
• 1 small apple or banana, finely chopped
• ½ tsp cinnamon or mixed spice (you choose)
• 2 tbsp ground almonds
• 1 tbsp toasted seeds

Serves 1

Advance preparation: overnight soaking

Preparation time: 10 minutes

Cooking time: 20 minutes

Preparation method:

1. Soak the oats in the water, ideally overnight or for at least 15 minutes.
2. Place the soaked oats into a saucepan with the dark dried apricots and cook on a medium-low heat for 10 minutes, stirring every so often and topping up the water if required.
3. Stir in the apple or banana and spices of your choice and continue to cook gently for another 10 minutes.
4. Stir in the almonds and simmer for a couple of minutes, then spoon the porridge into a bowl.
5. Sprinkle with the toasted seeds and serve

Breakfast Smoothie 

You will need a good blender or hand blender to make this delicious smoothie.

Serves 1

Preparation time: 5 minutes

Ingredients:

• 1 pear, core and skin included
• 1 apple, core and skin included
• 1 banana, small, peeled
• 75g/3oz frozen or fresh berries*
• 2.5cm/1 inch piece fresh ginger, grated
• 2 tbsp water
• 1 level tbsp almond butter (optional), chopped

Topping:

• 1 dsp, pumpkin seeds
• 1 heaped tsp, sunflower seeds
• 1 level tbsp, flaxseeds or linseeds
• 2 level tbsp, medium (or fine) oatmeal
• 1 level tbsp, almonds/walnuts/hazelnuts, chopped

* To make a change from the berries, you can choose mango, papaya, pineapple or nectarine. Choose fruit that is in season.

Preparation method:

1. Blend the fruit and water until puréed, adding the nut butter if you wish. Spoon into your breakfast bowl.
2. Spoon the seeds, including the linseeds, over the fruit mixture and stir once or twice.
3. Stir in the oatmeal and nuts and serve at once.