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Nutrition

Three easy and healthy breakfast ideas


Get your day off to a great start with these delicious breakfasts packed full of goodness. Whether it's a busy work morning, or a much needed lazy Sunday, you can whip up these tasty recipes in no time!  

1. Almond and flax seed porridge

  • Serves 4: Minutes 20.

  • Calories 265.

  • Fat 8g (25%*).

  • Protein 7g (10%*).

  • Carbs 49g (66%*)
    * percentage of daily allowance.

Your shopping list: 

  • 200g rolled oats.

  • 500ml water.

  • 500ml coconut water.

  • 2 tbsp flaked almonds.

  • 3 tbsp flax seeds.

  • 3 tbsp maple syrup.

  • 2 large kiwis.

Method: 

  • Combine the oats, water and coconut water in a heavy-based saucepan.

  • Bring to the boil over moderate heat before reducing to a simmer, stirring frequently.

  • Cook until the porridge is thick and creamy, about 8–12 minutes usually. Continue to stir frequently to prevent sticking.

  • In the meantime, toast 4 tbsp oats with the flaked almonds in a dry frying pan set over medium heat until golden and aromatic.

  • Tip out onto a chopping board and roughly chop. Transfer to a small bowl.

  • When ready to serve stir the flax seeds into the porridge before dividing it between four serving bowls.

  • Drizzle with maple syrup and top with diced kiwi fruit and the chopped oat and almond mixture before serving.


2. Banana almond pancakes

  • Serves 1: Minutes 15.

  • Calories 352.

  • Fat 7g (16%*).

  • Protein 11g (11%*).

  • Carbs 73g (73%*).

Your shopping list: 

  • 1 medium banana.

  • 1 large egg.

  • 10 almonds.

  • 10–15 raspberries.

  • 1 tsp raw honey.

  • 1 tsp cinnamon.

  • 4–5 sprays light spray oil.

Method: 

  • 1. Whisk the egg in a bowl.

  • 2. Peel banana and mash it in a small bowl.

  • 3. Place the beaten egg on the mashed banana and mix well. Add the cinnamon and stir thoroughly.

  • 4. Spray a coated pan with light cooking spray oil and place over medium heat.

  • 5. Pour the banana and egg mixture into the pan to make a large pancake or pair of small pancakes, as desired. Cook for 3–4 minutes. Turn the pancakes to cook the other side.

  • 6. Chop or mash the almonds and spread on the pancake.

  • 7. Top the pancake with raspberries.

  • 8. Drizzle with honey and serve hot.


3. Apple berry smoothie

  • Serves 1: Minutes 5.

  • Calories 275.

  • Fat 3g (8%*).

  • Protein 10g (13%*).

  • Carbs 60g (79%*).

Your shopping list: 

  • 1 cup spinach.

  • 1/2 apple.

  • 1/2 cup blueberries.

  • 1 tbsp raw honey.

  • 200 ml low-fat milk.

  • 3–4 leaves fresh basil.

Method: 

  • 1. Wash the spinach leaves and put in the blender.

  • 2. Wash the apple, cut into slices and put in the blender.

  • 3. Put honey, milk and washed blueberries in the blender.

  • 4. Mix well.

Want more recipe ideas?


Check out the Wellbeing Hub on the Benenden Health App for more healthy recipes for you and your family. Download it from the Apple App Store or Google Play Store and log in using your My Benenden account details. See benenden.co.uk/mobile/app for more details.