This is one of my favourite go-to breakfasts when I don’t have a lot of time – full fat Greek yogurt, home-made low-sugar berry compote and some unsweetened rolled oats. It is satisfying and delicious!
Benefits of Greek yogurt:
Yes, it has a higher amount of kilocalories in comparison to “regular” yogurt due to its fat content, but it is also has comparatively more protein (around 3.5 times higher), which helps you to feel fuller for longer. It also has fewer carbohydrates.
It is a good source of vitamin B12 - vital for brain function and the production of DNA and red blood cells. It also contains less lactose, which makes it a better choice for people who are lactose-intolerant.
Look for the types that have been strained slowly – I particularly like Fage’s Total as this has no added starch or whey protein powder. It is also a “live” yogurt, so has probiotic benefits that promote digestive wellbeing and enhances the immune system.
Benefits of Berries:
I hate waste and my freezer can be overflowing with frozen vegetables and fruit, so sometimes I make a very low-sugar berry compote, which admittedly may contain fewer antioxidants than uncooked berries.
However, berries are fantastic! Free radicals (that can emerge from environmental factors such as pollution) can cause cell damage, which antioxidants can in turn neutralise. They are also a great source of vitamin C and manganese.
Here is the recipe I like to use:
Add 500g of berries to a pan and add 2 to 3 tablespoons of water and 1 level tablespoon of sugar. Bring to a simmer and cook for 20 minutes until the fruit is soft. Remove from the heat and allow to cool before placing it into a container, which needs to be stored in the fridge.
If you are finding this compote particularly tart, add a tiny bit of dried fruit and nuts like I have.
Benefits of rolled oats:
Oats are 11% fibre and the fibre content is mainly soluble. This means that it is digested slower, which can supress the appetite but also, lowers cholesterol and insulin levels in addition to a reduction in blood sugar.
So the next time you are thinking about what to eat for breakfast, why not try one of my favourites?