Breakfast like a champ with one of these oaty recipes. As a natural wholegrain food and rich in fibre, oats are packed with nutrients and will fill you up until lunch.

Fruity granola layer crunch

Per serving:

338 kcal, 4% fat

Serves 4

Prep time 10 mins

Cooking time 20 mins

Ingredients

150g rolled oats

200g honey

10g dried cranberries

10g desiccated coconut

10g sunflower seed mix

100g pear, chopped

100g low-fat yoghurt

Steps

  1. Preheat the oven to 200˚C, 400˚F, Gas Mark 6. Place the oats and honey in a bowl and mix well before spreading out onto a non-stick baking tray.
  2. Bake in a preheated oven for 20 minutes, checking and stirring from time to time as it may cook quicker around the outside of the baking tray. Remove from the oven and scrape into a mixing bowl.
  3. Stir in the dried cranberries, desiccated coconut and sunflower seed mix. Take 4 glasses and layer each one with the chopped pear, low-fat yoghurt and the granola mix. Serve straight away.

Overnight fruity oats

OatsPer serving:

253 kcal, 1.7% fat

Serves 1

Prep time 2 mins

Ingredients

35g oats

200ml low-fat yoghurt

2 tbsp frozen blueberries

Maple syrup, to taste

Steps

  1. Mix together the oats, low-fat yoghurt and frozen blueberries.
  2. Cover and leave overnight in the fridge. The next morning, remove from the fridge and sweeten to taste with maple syrup.

Porridge with glazed oranges

Per serving:

193 kcal, 2.9% fat

Serves 4

Prep time 5 mins

Cooking time 15 mins

Ingredients

100g whole rolled porridge oats

600ml milk

25g dried fruit

1 pinch salt

1 orange, peeled and cut into segments

3 tbsp sweetener

Fat-free fromage frais

Steps

  1. Put the porridge oats, milk, dried fruit and salt in a non-stick saucepan.
  2. Place over a low heat and bring the mixture to a gentle simmer, stirring continuously. Cook for 15 minutes until the milk has absorbed and the porridge is smooth.
  3. Meanwhile, preheat the grill to high. Put the orange segments on a baking tray and sprinkle with the sweetener.
  4. Place under the grill for a few seconds until hot.
  5. Spoon the porridge into bowls, top with the orange segments and swirl in a little fat-free fromage frais.

Home-made muesli

Per serving:

260 kcal, 1.7% fat

Serves 1

Prep time 5 mins

Ingredients

1 eating apple

15g oats

15g sultanas

2 tsp bran

75g low-fat yoghurt

Honey, to taste

½ banana or spoonful berries to serve

Steps

  1. Peel and grate the apple. Place the grated apple, oats, sultanas and bran in a bowl. Stir in the yoghurt and add the honey to taste. Place in the refrigerator and leave overnight.
  2. Just before serving, chop the banana or berries, add to the muesli and mix well.