good morning Wake up to these energy-boosting breakfasts designed to keep you going until lunchtime
Orange & blueberry bircher
Citrus fruits like oranges are rich in collagen-supporting vitamin C and great for promoting skin health and elasticity. Oats are also a good source of silica for strong, lustrous hair. Soaking oats and seeds overnight makes them easier to digest. This, combined with fruit, adds up to a nutritious start to the day with all the right fats, fibre, vitamins and minerals included. Our recipe makes enough for four, so chill half if needed for another day. SERVES 4 PREP 15 mins plus overnight chilling NO COOK EASY V LOW FAT
VIT C
CALCIUM
140g porridge oats 4 tbsp golden flaxseed 4 oranges, 1 zested 350g bio yogurt 8 handfuls of blueberries from a 300g pack
1 Mix the oats, flaxseed and orange zest in a large heatproof bowl. Pour over 600ml boiling water from the kettle. Stir and leave to cool. Cover and soak overnight in the fridge. 2 The next day, stir three-quarters of the yogurt into the bircher. Peel and chop all of the oranges. Spoon the bircher into four glasses, then top with chopped oranges, the rest of the yogurt and the blueberries. If chilling half for the following day, top the bircher with the fruit and yogurt just before serving. GOOD TO KNOW healthy • low fat • calcium • folate • fibre • vit c • 2 of 5-a-day PER SERVING 345 kcals • fat 9g • saturates 3g • carbs 48g • sugars 22g • fibre 8g • protein 13g • salt 0.2g
74 BBC Good Food Middle East September 2021
Dairy-free
If you want to go dairy-free, you can use fortified oat or nut milk along with dairy-free yogurt. Coconut yogurt has a very distinctive flavour, so if you don’t enjoy that, choose one made with almonds or oats instead.
