Porridge with fruit, nuts or seeds

Oats cooked in milk or water, topped with berries, banana and seeds

🍽️ BreakfastQuick🌾 Whole grains🫐 Berries🌱 Flaxseed🥜 Nuts and seeds

You need

1 cup oats
2½ cups milk or water
Berries or banana
Ground flaxseed, chopped nuts or seeds
Cinnamon

How

Simmer the oats and milk for 4–5 minutes, stirring.
Top with fruit, a spoon of flaxseed and a sprinkle of nuts or seeds.
A pinch of cinnamon instead of sugar.

✅ Daily Dozen – what it helps with

🌾 Whole grainsWhole grains keep the bran and germ, with their fibre and minerals.

🫐 BerriesBerries are rich in anthocyanins, the pigments that make them red, blue and purple.

🌱 FlaxseedGround flaxseed has fibre, plant omega-3 (ALA) and lignans.

🥜 Nuts and seedsA review of studies following over 800,000 people found a handful of nuts a day (about 28g) was linked to about 22% lower risk of early death and lower risk of heart disease.

From Dr Michael Greger's Daily Dozen (NutritionFacts.org). Tick off today's Daily Dozen ›

More breakfast ideas

Overnight oatsMade the night before – grab and go Wholegrain toast with peanut butter and bananaQuick, filling and kid-approved Yoghurt with berries and oatsPlain yoghurt, frozen berries, a handful of oats or granola

All the suggested meals ›

Inspired by the Blue Zones – mostly plants, beans every day, a little fish, eggs and dairy. General information, not medical advice.