Dietitian Shares Three High-Fiber Breakfast Recipes

Sophie Gastman, a dietitian and cookbook author based in London, said she eats breakfast every morning and does not skip it. She described three breakfasts she prepares regularly.

Gastman said her primary breakfast for the past ten years has been oatmeal cooked on the stove with oat or almond milk and water. She adds bananas, Greek yogurt, peanut butter, berries, nuts, and seeds. Oats contain beta-glucans, a soluble fiber that can help lower cholesterol levels.

When she needs a quick option, Gastman prepares a weekly batch of overnight oats containing oats, flaxseeds, milk, yogurt, cinnamon, vanilla extract, and salt. She changes the toppings each day. One version uses almond extract, microwaved frozen cherries, almond butter, and almond flakes to mimic a cherry Bakewell tart.

Another version uses cooked apples with lemon and cinnamon, plus nut butter and granola.

For a hot breakfast, Gastman eats avocado and eggs on toast with Greek yogurt and fruit. She rotates between soft-boiled, fried, and scrambled eggs. One large egg provides about 6 grams of protein along with iron, magnesium, and vitamin A. Avocados supply healthy fats.