• Elliott

Banana and Blueberry Breakfast Bowl : Blue Label

Updated: Jun 3, 2020

Macronutrient Breakdown

Energy ≈ 699 kcals

Fat ≈ 23 g

Of Which Saturates ≈ 4 g

Carbohydrate ≈ 85 g

Of Which Sugars ≈ 31 g

Fibre ≈ 12 g

Protein ≈ 31 g

Non-discretionary salt ≈ 0.7 g

Micronutrient Breakdown

This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This blue labelled meal focuses on electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a red label recipe to cover Iron (the second most common nutrient deficiency in the UK) uptake. Make the other a yellow label recipe to focus on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. The vitamin D recommendation is challenging to meet without supplementation and fortified foods. However, it is possible if you eat more vitamin D rich foods such as eggs. The inclusion of egg in this recipe might seem a bit strange but I promise it works. You’ll completely forget it’s in there like you would when you eat a piece of cake. Click here to read more on the functional theory behind it.


250 mL of Skimmed Cows Milk

80 g of Rolled Oats

1 Large Egg

1 Small (or roughly 80 g of) Banana

50 g of Blueberries

1 Tbsp (or roughly 20 g) of Almond Butter

Season with *Salt to taste

*Avoid added salt intake >2 g per day.


  1. Chop of the banana into 5 mm thick discs.

  2. Add the oats to a large microwavable bowl.

  3. Crack the egg over the oats and mix together evenly.

  4. Add the blueberries and the milk to the bowl and stir.


  1. Microwave the oat bowl mixture on full power for 3 minutes.

  2. When cooking is complete mash the untouched third of the banana into the oats, then start to assemble by topping with the banana discs and the almond butter.

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