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lük breakfast beauty bar recipe

lük Breakfast Beauty Bar

[RECIPE] 15 Serves | 45mins go-to-wo | VEG WF DF (NF)

Delicious and easy-to-eat on the go this breakfast beauty bar contains essential beauty nutrients: omega 3 to fight inflammation & moisturise skin, essential amino acids for cell regeneration, vitamins, minerals & of course fibre to help nutrient absorption and remove toxins. I created the recipe for the lük beautifood bar at the Growers Market, they were well received so we will make them every month! Obviously it had to be low sugar and most importantly I did not want it to taste like bird food.

Teamed with a lük Glow+Go Green Smoothie (add a spoon of yoghurt for probiotics & an egg for complete protein) and you have the perfect start to the day.

If you bake them at the beginning of the week and wrap up little bundles you’ll have something to grab as you run out the door. They are handy for breakfast, to fill kids lunch boxes or to snack on.

BEAUTY BOOST:

So many skin loving goodies packed into one delicious bar. Wholegrains contain B vitamins that are required for every aspect of metabolism in your skin, without them your complexion will have a dull appearance as the skin cells can’t regenerate quickly. The seeds and nuts contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key beauty mineral antioxidants (zinc, magnesium, calcium & selenium) and vitamin E. Shredded coconut and coconut oil provide a super skin moisturising boost and anti microbial benefits.

YOU’LL NEED…..

Organic if you can:

1/2 cup oats – quick

1/4 cup flaxseeds

1/4 cup chia seeds

1/4 cup sesame seeds

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/4 cup poppy seeds

1/2 cup shredded coconut

1/4 cup coconut – fine

1/2 cup ground nuts (eg almond, walnuts or brazil nuts) or a flour eg organic spelt flour

1/3 sugar (panela or rapadura – evaporated unrefined cane juice)

1/2 tspn baking soda

1/2 tspn salt flakes (crushed Maldon or Murray River)

zest of 1/2 lemon

1 tspn cinnamon

8-10 medjool dates – chopped (optional)

1/2 cup chopped almonds (optional)

1 egg

1/3 cup coconut oil

TO MAKE….

  1. Add dry ingredients to bowl. Mix well – use a big balloon whisk. Ensure dates are separated and coated in the dry mix.
  2. Add whisked egg and (melted) oil. Stir / cut through with a knife for several minutes til well combined – every bits and piece will be well coated and it almost clumps together in your hand. This step is important.
  3. Line ‘lamington tin’ ( 9″ x 13”) with unbleached baking paper and empty in mix.
  4. Spread mix evenly and firmly press down and into the tin. The surface will be smooth and firm. I use a flat pastry scraper to flatten out and compress the mix.
  5. Cook for 20-30 minutes on 170C or until surface is golden brown. Check cooking half way thru and turn tray if necessary – ie you may have hot spots in your oven.
  6. Cool slightly, cut the slice into bar size portions. Note it will seem a bit ‘crumbly but just press/poke back into shape – it will firm up on cooling. Leave in tin to cool.
  7. Once cool go over the cuts to ensure they are clean so you have individual pieces.
  8. Store in an airtight tub upto a 3 weeks.

TIPS + TRICKS

  • If you don’t have all the ingredients, don’t despair – mix and match. Eg Swap the oil or seeds or nuts
  • For school lunch boxes – omit the nuts 🙁
  • Pre-wrap the bars in unbleached baking paper and pop on a sticker so the family can ‘grab and go’ – it makes them extra special.
Mixing the ingredients in the lük bar

fabulous mix of nutrient rich nuts and seeds

lük beauty breakfast bar

pressed firmly into the tray

Serving the Breakfast Beautifood Bar by the slice

Serving our Breakfast Beauty Bar by the slice

be delicious lower case

Prevent Dry Lips

Suffer from really dry lips? What you need to know

With the summer months only just behind us, our lips are more than likely feeling dry, flaky or they could even be sore, making  lipstick looks dull and patchy.

Many of us liberally apply balms to heal really dry lips but they only get worse – why?

Warmer weather means we spend more hours outside, attend more parties and crank up the air-conditioning, causing our lips to become intensely dehydrated. Some people end up suffering from very dry lips all of the time.

More than ever, we need to focus on ensuring our skin receives optimum hydration and moisture. Plastering on potions that provide a protective barrier is not a sustainable solution for really dry lips as it doesn’t deeply moisturise and penetrate outer dermal layers.

With health experts quibbling over how many glasses of H2O our bodies need daily, it can be confusing to know how much hydration our skin requires to give it that radiant glow.

Here at lük beautifood, we have studied the science that proves how to prevent chronic chapped lips in summer – as well as dry lips in winter – depending on where you are in the world – so you can sail through the seasons with the ultimate polished pout.

The biology: Why lip skin differs from body skin

Have you ever wondered why your lips look different from the rest of the skin on your body? The majority of our exterior has a three-tiered covering including a top layer (stratum corneum) overlaying the epidermis and deeper dermis tissue.

Lip skin is much thinner and doesn’t have such a thick upper layer. Its rosy colour comes from healthy blood flowing close to the surface. Our lips look blue when we are cold because vessels constrict, blood rushes to vital organs and less oxygenated blood remains in the facial area.

Lips are also sensitive because they contain little to no melanin – the pigment that contributes to skin colour and protects against the sun’s damaging UV rays. Add to this the fact our mouths are constantly facing the effects of the weather plus eating, drinking, talking, breathing and chemicals in toiletries (toothpaste) and cosmetics and you have a routine for redness and dehydration.

5 top tips for preventing dry lips

1.  Don’t lick your lips.

The number one †˜no-no’ when it comes to keeping lips luscious is trying to avoid licking to moisten them. Saliva is full of enzymes designed to digest food in your stomach, not hydrate a parched pout.

Once on dry lips, it quickly evaporates causing a constant cycle of licking which further damages the delicate area and stops it healing.

The best way to break this habit is to use a lip product day and night. It should combine an all-natural, anti-allergenic emollient, such as avocado oil (to minimise soreness and maximise moisturisation) and a natural, water-resistant barrier (eg. beeswax) to lock in lip-quenching goodness and combat additional cracking.

You can check out lük beautifood’s Lip Nourish ingredients here

If you have really dry lips avoid chilli2.  Salty or spicy foods and alcohol can wreak havoc with your smile.

Tempting, chilli-infused dishes can trigger allergies and inflammation while indulging in alcohol or salty snacks encourages skin irritation and dehydration.

Take preventative steps by choosing a nourishing lipstick that combines natural moisturisers and anti-inflammatories (eg. avocado and sesame oils/cocoa seed butter). Sesame oil, rich in copper and zinc, is proven to reduce inflammation.

3.  Try to avoid stress which causes quickened, lip-drying breathing and induces unattractive cold sores.

Rather than using skin-thinning steroid creams to get rid of sores, studies have shown lemon balm can reduce the incidence of the dreaded herpes virus.

Seek out a lip salve containing cold pressed, citrus oils, such as those at luk beautifood. People who use them rave about their therapeutic, anti-viral effects on cold sore breakouts.

4.  Research shows people deficient in essential fatty acids often have dry lips. So it makes sense to boost your EFA intake.

Consuming nuts, seeds, avocados and oily fish can help resolve this. Also, embrace lipsticks containing EFA-rich avocado (Vitamin E), walnut and flaxseed oils (linoleic acid) that are scientifically proven to heal and hydrate.

5.  People are attracted to buying products with pleasant smells and flavours – but this can do more harm than good.

Synthetic fragrances and flavours are known to irritate and further dehydrate really dry lips. Don’t get trapped into putting on a protective petroleum-based barrier without treating the root of the problem and moisturising first.

The best balms and lipsticks combine natural wax (beeswax) and emollients to hydrate and protect.

When very dry lips mean you need to see a doctor

While it’s unusual for moisture-sapped lips to be a serious medical concern, there are times when they warrant seeing a health professional. If your symptoms worsen or do not resolve after a few weeks, inflammatory issues may be to blame.

These include actinic cheilitis – pre-cancerous lip lesions triggered by too much sun – thyroid disease, psoriasis or lupus, which causes photosensitivity on the lips. It goes without saying you should always wear sunscreen on your entire face to avoid skin cancer.

One study from Western Australia shows lip cancer represents around half of all oral cancers with 81 per cent of new cases occurring on the lower lip. Research shows men are more likely to suffer than women who use more lip products and sunscreen.

But females who apply lip protection once a day or less have twice the risk of developing the disease than women who apply it more regularly. Consequently, it’s easy to see why lips are so vulnerable and prevention is better than cure.

Hydrate and protect your lips with Lip Nourish Natural Lipsticks
Main image: Averie Woodard
Chilli image: Colin McMurry

quinoa breakfast recipe clean food luk beautifood

Quinoa breakfast bowl + goji berries and walnut milk

Looking for a gluten free,  antioxidant and protein packed breakfast that’s easy to make, this quinoa breakfast bowl with fruit is perfect. 

I love changing what I eat for breakfast most mornings and making a non-wheat, non dairy, plant protein rich breakfast bowl is high on the must have list. If you have a rice cooker that is even better as you can turn it on and walk away to get showered and dressed! Short on time for cooking fruit for your quinoa breakfast bowl, toss in some chopped dates as the quinoa cooks and serve with fresh fruit. For a longer, lingering weekend brunch you can add a DIY granola by Lee Holmes  – recipe on our blog / She’s Delicious interview!

BEAUTY BENEFITS

Protein for breakfast is a necessity but it can be difficult to find quick to prepare foods which contain it.  Providing you with a complete protein source and packed full of goodies, this breakfast recipe is much needed starter to the day ahead, keeping your complexion glowing.  A morning boost of antioxidants from goji berries will keep your skin smooth and toned while also working to ease inflammation. Restoring moisture lost over night, essential fatty acids found in nut milk help to nourish your skin.  An added benefit for morning exercise sessions, the beta carotene in the goji berries works to protect your body from the suns UV rays while iron provides oxygen to your cells maintaining a bright appearance. The quinoa’s high fibre content aids absorption of all these essential nutrients while also helping to cleanse your body, giving you a fresh start to the morning.

You can make your very own omega rich, anti-inflammatory walnut milk (recipe and info here) to create a delicious lactose free quinoa breakfast bowl.

QUINOA BREAKFAST BOWL RECIPE

serves 1 (generously)

YOU’LL NEED

1/2 cup quinoa (blonde)

1 cup walnut milk (or nut or dairy milk)

Stewed Summer fruits with Goji Berries: eg 1 ripe pear, 1 tblspn dried goji berries, 1/2 stick cinnamon, 1 cup water.

HOW TO
  1. Cook pear – quarter and core a ripe pear, add a the goji berries, cinnamon stick and water to a small saucepan.Simmer gently 10-15 mins until pears are soft and water has reduced into a light syrup.
  2. Cook Quinoa – Add quinoa and 3/4  of the walnut milk to rice cooker and set to cook. When cooked, stir in remaining walnut milk slowly to create the desired consistency. ie grainy or creamy (you can add a little water too)
  3. Serve quinoa warm with poached pears and goji berries on top, drizzled with the syrup from the pears.
TIPS
  • If creating this quinoa breakfast bowl without the addition of fruit, an extra date (diced) can be added when cooking to sweeten.
  • If you don’t have 15 minutes then make porridge with quinoa flakes – note that the flavour is a little bitter and will definitely need chopped dates and lots of spice!
  • The quinoa can be gently cooked on a stove top with a lid. May need an extra 1/4-1/2 cup of water.
  • If you don’t have a pear, replace with any ripe stone fruit or apple to add to your quinoa breakfast bowl.

 

Perfect mix - Pears, goji berreis and cinamon

Perfect mix to your quinoa breakfast bowl – pears, goji berries and cinnamon

 

plump glossy pears poached with vibrant goji berries

Naturally sweet pears poached with vibrant goji berries and cinnamon in water only

be delicious.... inside and out

Strawberry Smoothie (love shake) recipe

Love shake | strawberry smoothie for Valentine’s Day

A little inspiration for Valentine Day

Why not make this dairy free strawberry smoothie with almond milk and chia seeds for breakfast in bed! Not only are strawberries luscious to eat they are packed full of skin loving ingredients to help you glow even more!  Made the night before and pop into a jar, tie with red ribbon and you’ll be set to surprise your loved one…..even on a work day!

BEAUTY BENEFITS

DIY facial in a jar – will he discover the true reason why he is being spoilt!

Vitamin C, E and ellagic acid found in strawberries work to ward off wrinkles by protecting your skin from free radical damage.  These antioxidants promote a soft and illuminating complexion by keeping the skin soft, smooth and nurtured. Chia seeds contain omega-3 fatty acids which help the body to reduce inflammation. Inflammation can cause red puffy skin, making it especially important to preserve a bright, youthful appearance, helping you to look and feel restored.  Using almond milk means an extra dose of antioxidants (Vitamin E this time – seriously your skin can’t get enough!) as well as a moisturising effect from essential fatty acids to help you feel refreshed and glowing.

YOU’LL NEED

1 punnet of Strawberries

2 cups (500ml) Almond milk

2 tspns Chia seeds

2-3 tspns Honey (or sweetener of your desire – eg rice malt syrup, stevia, agave nectar)

HOW TO 
  • Hull the strawberries and pop into blender along with remaining ingredients.
  • Blend on high for a couple minutes til silky smooth. Pour into jars.

The chia seeds take 10-15 minutes to thicken up so if you are going to drink it immediately let it sit then stir before pouring into serving glasses over ice. Otherwise refrigerate to chill and give your jars a good shake before serving.

TIPS
  1. Ideal for gluten or lactose intolerant, vegan or vegetarian.
  2. Use 1/2 cup ice in the blender if you are going to drink immediately, or
  3. Make the night before and pop into glass jars.
  4. Decorate with red ribbon and heart card – don’t forget the straws to sip together!
  5. Make with fresh almond milk – far more taste and ‘clean’ ingredients* see recipe card below
4-DSC_9803

Toss washed and hulled strawberries into the blender

Add fresh almond milk, chia seeds and sweetener of your desire

Add fresh almond milk, chia seeds and sweetener of your desire

Blend the 4 ingredients for a couple of minutes

Blend the 4 ingredients for a couple of minutes

 

It turns a pretty pink colour with our the addition of other ingredients

It turns a pretty pink colour naturally  – without the addition of nasty food colouring!

Pour into jars ready to share.

Pour into jars ready to share.

Decorate with a ribbon, write on a card and serve with another punnet of strawbs....even chocolate dipped ones! (organic of course)

Decorate with a ribbon, write on a card and serve with another punnet of strawbs….even chocolate dipped ones! (organic of course)

Making fresh almond milk is really simple with a cold pressed juicer - no straining involved.

Making fresh almond milk is really simple with a cold pressed juicer – no straining involved.

 

 

 

Buckwheat Pikelets

ALMOND & BUCKWHEAT PIKELETS | swap refined ingredients for divine results

This wholesome pancake recipe gives you fabulous quick & easy to make little pikelets.  Whip a batch and top with savoury goodies or have as a healthy alternative to sweet treats.  They are  nutrient dense, and devoid of added sugar and refined white flour.

Topped or filled, they are handy to have on hand for breakfast, to fill lunch boxes or have as a snack.

I’ve taken a basic recipe and SWAPPED refined wheat flour with an organic buckwheat & spelt wholemeal flour and added some healthy and nourishing goodies such as chia seeds and almonds. Spelt is an ancient grain and tho is contains gluten some people with gluten intolerances can eat it . Note that it has a high gluten content which can create a ‘tough’ pancake.

BEAUTY BOOST: 

So many skin loving goodies packed into one delicious meal. Wholegrains contain B vitamins that are required for every aspect of metabolism in your skin, without them your complexion will have a dull appearance as the skin cells can’t regenerate quickly. The seeds and nuts contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key beauty mineral antioxidants (zinc, magnesium, calcium & selenium) and vitamin E.

RECIPE

YOU’LL NEED…..

Serves 4 |  10mins go-to-wo

batter

1 cup organic buckwheat flour (or use 1/2 buckwheat & half wholemeal spelt flour)

1 tablspn chia seeds

2 tablspn almond meal

1 tspn baking powder

1 egg

1 cup milk (add slightly less then use remaining if needed)

dollop butter to cook the first round.

TO MAKE….
  1. Add dry ingredients to bowl. Mix well with a ballon whisk.
  2. Add egg and milk. Whisk til well combined.
  3. Turn heat on medium high, into a cast iron fry pan add a knob of butter, add a small ladles of batter mix.
  4. Cook until surface of pancake has lots of little holes on the surface,  then  flip with a spatula.
  5. Turn on to a plate with paper towel. Stack them up and if eating immediately, keep warm in an oven (cover with foil to keep moist and soft)
  6. Store in an airtight tub for a day or 2 or freeze for later.
TIPS & TRICKS
  • Depending on what flour you use, you may need to increase the milk a bit. Also, if the batter sits for a while it thickens as chia seeds swell up to 10 times the original size. So, it’s a little trial and error til you get the right feel on the thickness of the batter: it is very forgiving.
  • You can substitute some of the milk with sour cream or buttermilk to make lighter and fluffier.
  • Why not try using a nut milk?
  • You can add other ingredients to the batter change the flavour or boost the fibre or nutrient content. Eg 1 tspn vanilla or 1 tbspn walnut oil or 1 tblspn wheatgerm or wheat bran.
  • Don’t over mix or you will toughen the batter.
TO SERVE

sweet (ideas)

  • For breakfast on a plate I love to serve them with fruit: natural yoghurt, muesli. maple syrup and cinnamon
  • Another idea is..whilst cooking, add slices of apple or pear and a sprinkle of cinnamon. Serve with maple syrup & yoghurt + a seedy cereal topper.
  • Or make a berry compote by cooking 1/2 cup frozen blueberries and 1/2 cup raspberries with 1/4 cup water & a couple table spoons of sugar or a few drops of stevia. Cook ingredients til liquid reduces and thickens – takes about 10 minutes.
  • Unless you are a purest, you can be a little naughty like me and add sugar to the cinnamon as it is easier to sprinkle and tastes yummy! At most you’re only adding 1/4 teaspoon to your plate so it’s a guilt free choice for me.
  • For kids lunch boxes or an on the go snack: butter and a smear of honey

savoury (ideas)

You can top or ‘sandwich’ together the pikelets with

  • creamy goats cheese + fresh thyme leaves, S&P
  • or sour cream, smoked salmon & capers, S&P
  • or hummus + ripes tomatoes, S&P, drizzle of olive oil
  • or avocado and rocket, S&P, drizzle of olive oil



Avocado Salad

AVOCADO | a quick bite for lunch or brunch

[recipe] Serves 2 | 5 mins go-to-wo

Such a delightfully simple, skin-savvy and delicious snack. There is something about the warmth of the toast and the avocado ‘melting’.

BEAUTY BOOST:  Do I need to say anything?  Fibre & B vitamins from the bread, a dose of fresh greens, calcium from the cheese and beautiful healthful fats, vitamin E & C and potassium from the avocados…not to mention free radical fighting antioxidants. For more on why your skin loves avocados here: beautifood bite or beauty benefits the avocados luscious lipids post 

Read more

Beauty Benefits | avocados luscious lipids

I just read these avocado beauty tips and nutritional info  from the Australian Avocado Organisation’s website and it compelled me to dig thru my resources to find out and share bit more with you on why avocados live up to their to ‘mean green moisturising machine’ reputation and make the perfect package for busy mums!

I love Avocado oil so much it is one of the key food active moisturising oils I have used in my range of skin delicious lippies that will launch in August 2012! 

Even tho avocados have on average around a 20% fat content, there is absolutely no reason why you should avoid eating them. Eating fat is good for you as long as you know not all fats are the same, ‘healthy’ or ‘good’ fats like avocados are one of the most important skin-moisturising nutrients you can have to improve the appearance of your skin. Why? Because avocados lipids are luscious, they contain lots of skin-healthy polyunsaturated and mono-unsaturated fats (see below nutritional profile from Avocado Australia) not long chain saturated fats found in many animals and dairy products or processed and/or hydrogenated fatty acids. And because of their luscious lipids, avocados house lots of important beauty-fying nutrients and phytochemicals.

Moist skin ensures you have a smooth consistant and radiant complexion, a lack or loss of moisture can promote the appearance of wrinkles, as well as inflammation, redness, unevenness and puffiness. Avocados contain more of the carotenoid lutein (and Zeaxanthin that works alongside lutein) than any other fruit, their antioxidant effect may protect your skin from UV-B-induced damage & their vitamin E content (the most important fat-soluble antioxidant in the skin as fats are a major component of skins moisture) protect lipids from oxidation which would damage skin structure and lead to dryness and wrinkles.  Avocados are also rich in B vitamins, which help with metabolism and energy. They also contain Vitamin C which may improve the health of your skin, as well as prevent the premature formation of wrinkles by improving the integrity of collagen, your skin cell’s scaffolding. Avocados contain antioxidants called polyphenols as well which fight free radicals that cause cell damage. They also are a good sources of vitamins K, potassium ( more than bananas) which is essential for fluid balance – a lack can result in puffy or dry skin and fibre which is essential for keeping a ‘well cleansed’ digestive system.

For morsels of useful information to print out and keep on your kitchen pinboard see beautifood bite | avocados.

Enjoy, Cindy x

image source:  Pinterest via www.rivertea.com

QUINOA SALAD | beauty building blocks

[RECIPE]  Serves 4-6 | 30min wo-to-go

I discovered this fabulous amino-rich plant seed when my husband & I were trekking in Peru in 2003. It was a popular staple of  Sth America (& sacred to the Incas), providing one of the few plant sources of complete protein (12-18% protein) , for the life of me I could not work out why it was so hard to get back in Australia. Fast – forward 2012 and everyone is talking  ‘Keen-wah’.

Like all things new, you wonder how to best use it. I’m only a couple weeks ahead of you in my experience and can share – it is almost ‘fool|fail’ proof & very quick|easy. It has an interesting texture -it’s soft, creamy & chewy all at once, it taste is mild, almost earthy, perhaps a little nutty.  I chose the red variety as it looks so pretty. Here I add lots of green & white crunch and a simple lemony dressing.

BEAUTY BOOST

This salad offers your skin nutrients to help fight wrinkles & look radiant. Read more

Easy_Muesli

EASY PEASY MUESLI | your daily cleanse, inside out!

Serves (min 20) | 10mins wo-to-go

Instead of forking out a bucket load of time and money to buy all the ingredients from scratch, simply buy an off the shelf muesli and top it up with those ingredients you find hard to eat everyday.

BEAUTY BOOST: Kickstart your day feeling light, nourished & with heaps of energy to get you thru to lunch time! This muesli really gets you going because lots of the ingredients contain soluble and insoluble fibre (eg sunflowers | pectin) which help to keep the intestines well cleared and so can contribute to clear skin and less energy absorption.

Not only that, but I find it’s a fab way of getting your daily dose of seeds and nut which contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key mineral antioxidants (zinc, magnesium, calcium & selenium) and vitamin E.

When topped with a natural yoghurt & fruit (eg frozen blueberries) you have given your body a huge ‘can-do’ boost.

YOU’LL NEED….

1 Box of ‘Table of Plenty’ muesli eg Velvet Vanilla (note: it’s half toasted for flavour | half untoasted for goodness) or Carmen’s

1 bag pumpkin seeds (eg 500g)

1 bag sunflower seeds (eg 500g)

2 bags of whole or chopped nuts (eg almonds and walnuts). (eg 1kg bags)

1 bag chia seeds ((eg 250g)

1 bag organic sultanas (ie no sulfate preservative eg. 500g ) or cranberries

1 bag ground linseed | flax seeds

TO MAKE…..

Into a big bowl add muesli and whatever quantity of the other ingredients looks good or empties the bag if they are smaller or already in use! Mix, pop into your favourite large re-sealable, preferably glass jar. Lasts til eaten!

TIPS

– you can add / substitute other goodies: eg sesame seeds, dried apricots (organic | ie no sulphur), brazil nuts

– buy these bigger, zip lock bags of seeds and nuts etc from your supermarket and use a quantity as desired – then you won’t have to measure to make this recipe and will always have lots on hand to make other body-delicious snacks or meals.

– Woolworth’s has a good selection under their brand Wholefoods brand. Organic is always best but I think it is great to just start eating better…

– both Woolies and Coles now sell kilo bags of nuts in their F&V section that are far more cost effect than those found in the cooking isle.

– really easy to mix and match your favourite ingredients and change it from batch to batch, season to season.

KIDS

– make sure you chop up the nuts or use a nut meal so they don’t complain about chewing.

– Intro muesli by sprinkling over weetbix + top with a crunchy but not too sweet flake such as cornflakes + plain yoghurt so they get the best of both worlds! (a taste / crunch they love  + slow realise energy)

–  If they complain about no added sugar yoghurt – drizzle a little bit of honey so YOU control how much sugar is added.