Brilliant breakfasts and perfect porridge from Senior Chef

This month on the Gazette, we’re exploring all things health and wellbeing – expect articles on nutrition, mental wellbeing and other tips to keeping you safe and healthy this winter and beyond. To kick things off, we’ve got a great breakfast recipe perfect for the cooler months, courtesy off Wendy Scanlon from Senior Chef.

Breakfast is a great way to stock up on nutrients needed for healthy ageing.  Without breakfast you are running on empty, like trying to start the car with no petrol! 

What do you enjoy for breakfast?  Do you have something from each of these three groups?

  1. Protein foods e.g., milk, yoghurt, eggs, cheese, nuts, beans – these foods keep you going for longer and build and repair tissue.  As you age you want to keep your muscles strong for good mobility and to prevent falls.
  2. Wholegrains e.g., muesli, porridge, Weet-Bix, high fibre bread – these foods fill you up and provide fibre. Fibre feeds the good bacteria in our gut and prevents constipation. New Zealanders get most of their wholegrains from bread and breakfast cereals.  Aim for more than 5g dietary fibre per 100g when you are checking the label.   Swap white bread for wholemeal or wholegrain.  If you’re comparing two cereals or breads, go for the one with more dietary fibre.
  3. Vegetables and fruit – these foods nourish your body providing another dose of fibre and essential nutrients.

Oats is a great breakfast choice, either as porridge, muesli or soaked with added yoghurt and fruit.  Try our Overnight Oats for something different at breakfast time!

Overnight Oats for Two

Wholegrain oats, ¾ cup

Milk, ¾ cup

Apple, 1 grated with skin left on

Sultanas, ¼ cup

Pear, 1 chopped with skin left on

Low fat, unsweetened yoghurt, ¾ cup

  1. Combine oats and milk/water in a covered bowl or container, refrigerate overnight.
  2. In the morning, stir in apple, sultanas, pear, and yoghurt.
  3. Serve

You can use any fruits or nuts/seeds:  banana, blueberries, strawberries, grapes, dried apricots, chopped almonds, sunflower or pumpkin seeds.

About Senior Chef

Senior Chef
Senior Chef is an 8-week cooking class for people aged 60 and over who want to improve their cooking skills, confidence, or motivation around cooking for one or two people. Classes are held in various locations around Christchurch and Canterbury. Senior Chef is free to attend. Everything, including the ingredients for the cooking class and recipe book, is provided. To find out more, go to seniorchef.co.nz, email senior.chef@pegasus.org.nz or phone 0800 333 405.

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