Cereals, spreads and sauces can be high in hidden sugars. Trade them for our favourite healthy homemade breakfasts, which are free from added sweeteners and bursting with natural flavours.
Pick ’n’ mix pops
These refreshing frozen fruit pops are a great way to give kids their fruit fix. You can also play around with different fruit combos. You’ll need 12 wooden skewers or ice-lolly sticks for this recipe.
- 20g pistachios
- 500g greek yoghurt
- 1 vanilla pod, seeds only
- 300 strawberries, hulled, large ones halved
- 50g hazelnuts, toasted and finely chopped
- 500g watermelon, peeled and cut into 2.5cm chunks
- 75g raspberries
- Juice of ½ lemon
- 2 bananas, halved
- 50g pumpkin seeds, chopped
- Line a baking tray with greaseproof paper and set aside. Blitz the pistachios in a food processor until they’re thickly chopped, then set aside. Spoon the yoghurt into a bowl that’s big enough to dip the fruit in, then stir in the vanilla seeds.
- Take four sticks and thread 4–5 strawberries onto each. Dip them in the yoghurt and lay on the lined tray. Sprinkle over the chopped hazelnuts.
- Skewer four pieces of watermelon onto a skewer (again, you should have about four sticks’ worth). Dip into the yoghurt and lay on the tray, then sprinkle over the pistachios.
- Mash the raspberries together with the lemon juice, then ripple through the yoghurt. Skewer each banana half onto a wooden stick. Dip into the raspberry yoghurt, then lay on the lined tray. Sprinkle over the pumpkin seeds.
- Freeze for at least 6 hours. Once the fruit is solid, you could transfer them to freezer bags, if you like.
Per serving 138 cals, 7.7g fat (2.2g sat fats), 6.4g protein, 11.2g carbs, 2.2g sugars
Spiced muesli bars
- Vegetable oil, for greasing
- 3 large very ripe bananas
- 100ml milk (dairy or nut milk)
- Finely grated zest of 1 orange
- ½ tsp ground cinnamon
- 250g rolled oats
- 1 tbsp sesame seeds
- 125g medjool dates, stoned and finely chopped
- 50g pistachios, chopped
- Preheat the oven to 180C/gas 4. Grease a 9 x 9cm square cake tin and line with baking paper. In a large mixing bowl, mash the bananas into a purée, then mash in the milk, orange zest, cinnamon and a pinch of salt.
- Stir in the rest of the ingredients and evenly press into the tray. Bake for 25 minutes or until golden all over. Remove from the oven, but leave it on. Allow to cool in the tin for 5 minutes. Cut in half, then cut each half into six bars.
- Line a baking sheet with greaseproof paper and place the bars, upside-down, in a row. Pop back in the oven for 10 minutes to crisp up all over, then leave to cool. Serve immediately or store in an airtight container for up to a week.
Per serving 148 cals, 4.7g fat (0.8g sat fats), 4g protein, 21.9g carbs, 9.3g sugars
- 2 avocados, halved and stoned
- 2 limes
- 4 tbsp plain yoghurt
- 3 ripe tomatoes, cut into 1cm cubes
- ½ small bunch of coriander, leaves picked and chopped, plus extra leaves to garnish
- 75g feta
- Olive oil
- 4 spring onions, finely sliced
- 1 red chilli, deseeded and finely chopped
- 150g fine cornmeal
- 50g plain flour
- 1 tsp baking powder
- 1 corn cob, kernels only
- 150ml milk
- 2 large eggs
- Chilli sauce, to serve
- Scoop the avocado flesh into a medium bowl. Season well and squeeze in the juice from 1 lime; cut the other into wedges to serve. Mash until smooth, then stir in the yoghurt.
- Spoon the tomato into another bowl. Dress with the chopped coriander and crumble in the feta. Drizzle with a little olive oil and toss together. Leave both to one side.
- Put most of the spring onion and chilli in a bowl with the cornmeal, flour, baking powder and corn. Whisk in the milk and eggs, then season.
- Place a large, non-stick frying pan on a medium heat and add a drizzle of olive oil. Cook heaped tablespoonfuls of batter, in batches, making small but thick pancakes. Fry them for about 4 minutes, until golden, then flip over and cook for another 3–4 minutes, until crisp and cooked through. Set aside on kitchen paper while you cook the rest.
- Divide the avocado mixture between plates and top with one or two fritters. Finish with the dressed tomato and feta, then scatter over the remaining spring onion and chilli. Garnish with the coriander leaves and serve with lime wedges.
Per serving 477 cals, 22.4g fat (6.8g sat fats), 16.9g protein, 53g carbs, 7.4g sugars
Photography by Maja Smend