How to Make Healthy Breakfasts in a Hurry as a Student Cook - dummies

How to Make Healthy Breakfasts in a Hurry as a Student Cook

As a student, it occasionally happens that you oversleep and are late for class. You need a quick fix—a way to cook up a healthy breakfast in a hurry. You will feel more alert and be giving your body all the energy it needs to get out of bed.

Pimp’d Up Porridge

Porridge doesn’t have to be boring. Try adding some of these great toppings! Plain oats or instant packets of porridge are fine for this recipe. Most instant packets also show you how to measure the right amount of milk into the mix, which can be handy if you don’t have a measuring jug.

Preparation time: 5 minutes

Cooking time: 2 minutes

Serves: 1

6 tablespoons of porridge oats

200 millilitres of cold milk (about a mugful)

Selection of toppings – choose what you want to use from:

Handful of raisins

1 chopped banana

Drizzle of honey or maple syrup

Pinch of cinnamon

Handful of blueberries

Handful of chopped strawberries

Sprinkle of pumpkin seeds

  1. Spoon the porridge oats into a bowl.

  2. Pour in the cold milk and stir well.

  3. Place the bowl in the microwave and cover.

  4. Microwave on full power for one minute.

  5. After a minute, stir the mixture and then cover and microwave again for one minute.

  6. Using a tea towel or oven gloves, take the porridge out of the microwave and stir in your choice of toppings. For thicker porridge, let it sit for a minute or two before tucking in.

Per serving: Calories 404 (From Fat 104); Fat 11.6g (Saturated 5.7g); Cholesterol Trace; Sodium 114mg; Carbohydrate 63.1g (Dietary Fibre 3.6g); Protein 11.9g.

Banana and Strawberry Smoothie

Smoothies make great breakfasts. You can swap the strawberries for other fruit, particularly if strawberries aren’t in season and are a bit expensive.

Preparation time: 5 minutes

Cooking time: 30 seconds

Serves: 1

2 bananas, peeled and chopped into small chunks

1 handful of strawberries, washed and cut in half, with the green bits removed from the top

1 cup of orange juice

1 cup of ice cubes

1 spoonful of honey

Pinch of cinnamon (optional)

Pinch of brown sugar (optional)

  1. Place all the prepared ingredients in a blender.

  2. Blend until smooth.

Per serving: Calories 376 (From Fat 9); Fat 1g (Saturated 0.2g); Cholesterol Trace; Sodium 27mg; Carbohydrate 87.4g (Dietary Fibre 3.4g); Protein 4.3g.

Frozen fruit is just as good as fresh fruit. Frozen fruit can also be a lot cheaper than buying fresh and is still as good for you.

Preparation time: 5 minutes

Cooking time: 1 minute

Serves: 1

4 chopped strawberries

1 chopped kiwi fruit (remember to peel off the tough outer skin first)

Handful of blueberries

1 peeled and chopped banana

1 glass of orange juice

2 spoonfuls of natural yogurt

Blend until smooth.

Per serving: Calories 366 (From Fat 23); Fat 2.5g (Saturated 0.7g); Cholesterol Trace; Sodium 52mg; Carbohydrate 79.8g (Dietary Fibre 5.9g); Protein 6.1g.

Fresh Fruit Salad

Preparation time: 10 minutes

Cooking time: Nil

Serves: 6

2 peeled grapefruit, cut into bite-sized chunks

2 peeled oranges, cut into bite-sized chunks

2 apples, cored and cut into bite-sized slices

100 grams tinned pineapple (about a small handful)

100 millilitres of orange juice

50 grams seedless grapes, washed and halved

1 banana, peeled and sliced into chunks

300 grams natural yogurt (about 7 spoonfuls)

  1. Place the grapefruit, orange, apple and pineapple pieces in a bowl.

  2. Pour in just enough orange juice to cover the fruit.

  3. Add the halved grapes to the bowl.

  4. Chuck in the banana slices (if you’re eating immediately). Carefully mix the fruit together.

  5. Place into serving bowls and add the yogurt.

Per serving: Calories 151 (From Fat 18); Fat 2g (Saturated 1.1g); Cholesterol Trace; Sodium 32mg; Carbohydrate 29.6g (Dietary Fibre 3.8g); Protein 3.7g.