Breakfast Rumbles

Breakfast is one of the most important meals of the day as it gives the brain energy to think logically. If we are lacking in energy, we often find it difficult to recall, remember and retain information. Having fruit – a quick acting, natural sugar – can also add bonus fibre and nutrients to our body at this important time too.

We’d love hear how you’ve got on with trying these foods and what your taste buds think too. If you have a tried and tested, delicious creation and would like to share it with our community, then please email it in to

This week’s Tip

Make a batch of these muffins and freeze them. Pull them out the night before and eat them for breakfast. They are sweet, 1 of your 5-a-day and have calcium and iron in there too… great for a working brain!

Below is a tried and tested recipe for a fruit based muffin. If you have other berries, they will work just as well. Raspberries and cherries do a great job for sweet taste buds and grated pear or apple are delicious too if a little less sweet is what you are after.

Recipe: Blueberry Breakfast Muffins

  • 2 cups self-raising flour (250g)
  • 1 banana (ripe)
  • 1 pinch salt
  • ½ cup oil (125ml). Light olive oil is my preference,
  • 1 egg
  • 1 teaspoon vanilla (5ml)
  • 1 cup milk (250ml). This is an approximate measure, explained in the recipe
  • 1 cup blueberries fresh or frozen is fine – Frozen are cheaper.

Gluten free flour can be used instead and another banana to replace the egg also works well.


  • Heat your oven to 180 degrees Celsius.
  • In a medium sized mixing bowl place the dry ingredients (flour, mashed banana and salt)
  • Use a fork or whisk to combine them.
  • In a measuring jug, add the oil, egg and vanilla.
  • Top the measuring jug up with milk until you have 1 and a half cups of liquids.
  • Whisk these wet ingredients together using a fork or whisk.
  • Add the wet ingredients to the dry, combine to make the batter but not too much as you don’t want to over mix.
  • Fold in the blueberries (keep frozen if they are)
  • Portion the batter into a 12 cupcake liners or grease a muffin tray if you prefer.
  • Bake for 20 minutes or until the muffins are golden brown and spring back when pushed lightly in the centre.
  • Cool for 5 mins in the tin, before cooling on a rack.