2 blueberry breakfast recipes you've got to try

A nutritional supernova, blueberries are bursting with antioxidants that can offer protection against long-term health problems such as some cancers and heart disease. As fibre providers, blueberries also do their part in supporting a healthy digestive system. They are featured in these two recipes.

• Preparation: 10 minutes, plus 15 minutes standing.
• Serves 4.

Ingredients:

• 75 g (1/3 c) rolled oats
• 15 g (1 tbsp) sunflower seeds
• 15 g (1 tbsp) pumpkin seeds
• 30 g (2 tbsp) chopped hazelnuts
• 30 g (2 tbsp) chopped almonds
• 15 g (1 tbsp) finely chopped dried apricots
• 2 grated apples with the skins on
• 115 g (1/2 c) blueberries
• 235 ml (1 c) orange juice10 g (2 tsp) brown sugar30 g (4 tbsp) plain yogurt

Instructions:

1. Place rolled oats in a large bowl and stir in sunflower seeds, pumpkin seeds, chopped hazelnuts, chopped almonds and finely chopped dried apricots. Add grated apples with the skins on and blueberries.
2. Pour in orange juice, stir and let soak for 15 minutes. When ready to serve, divide the muesli among four bowls, add 2 grams (1/2 teaspoon) brown sugar and 15 grams (one heaping tablespoon) plain yogurt to each bowl.

Each serving has:

• 295 calories
• 12 grams fat
• 1 grams saturated fat
• 41 grams carbohydrates
• 8 grams protein
• 6 grams fibre

• For variety, include a mixture of whole grains, such as wheat germ or rye flakes, in addition to rolled oats.
• For muesli with added crunch, roughly chop the apricots and leave the almonds whole.

• Preparation: 20 minutes, plus 15 minutes cooling
• Cooking: 25 minutes
• Makes 6

Ingredients:

• 150 g (2/3 g) self-raising flour
• 150 g (2/3 g) whole wheat self-raising flour
• 5 g (1 tsp) baking powder
• Zest of 1/2 lemon
• 50 g (1/4 c) soft light brown sugar
• 1 egg
• 150 ml (2/3 c) buttermilk
• 15 g (1 tbsp) sunflower oil
• 120 g (1/2 c) blueberries

Instructions:

1. Preheat the oven to 175°C (350°F). In a large bowl, combine flours, baking powder, lemon zest and soft light brown sugar.
2. In another bowl, beat egg and stir in buttermilk and sunflower oil.
3. Using a large metal spoon, gently stir the wet ingredients into the dry ingredients. Add blueberries.
4. Spoon the mixture into a six-muffin pan lined with paper liners and bake for 25 minutes, or until golden.
5. Cool in the pan for 15 minutes and transfer to a wire rack.

Each serving has:

• 287 calories
• 6 g fat
• 1 g saturated fat
• 52 g carbohydrates
• 9 g protein
• 4 g fibre

• Use half low-fat (1%) milk and half low-fat plain yogurt if you can't get buttermilk. The muffins will keep fresh for 48 hours in an airtight container but are best eaten right after baking.
• Self-raising flour recipe: for every 250 g (one cup) self-raising flour, blend one millilitre (1/4 teaspoon) salt and six millilitres (1 ¼ teaspoons) baking powder with 250 millilitres (one cup) all-purpose flour.

Cooking a nutritional breakfast has never been easier! Keep these recipes in mind and start your day off right with blueberries.