Forget pastries and coffee on the way to work if you want to sustain your hunger throughout the morning.

Get up 10 minutes earlier and make time for breakfast. It is true what they say, breakfast is the most important meal of the day and if you rush it or worse, skip it completely you’ll end up feeling worse for it in one way or another.

So, a few ways to get that slow releasing burn throughout the morning:

• Jumbo rolled oats i.e. the ones you put in muesli
• Porridge oats
• Oat bran
• Quinoa
• Millet
• Buckwheat

Experiment with grains so that you get variety in your diet and don’t become accustomed to one type.

And a couple of recipes for the all time favourites…

Porridge with fresh fruit

Mix 50-100g of porridge oats (or oat bran, millet or quinoa) with half milk and half water, and heat. If you want to sweeten it other than with fresh fruit, stir in a little honey (Manuka honey is one of the best and has medicinal properties) or sultanas.

Home-made muesli with fresh fruit

This recipe makes 10 portions.

• 1kg of oats
• Sprinkle of cinnamon
• 1 tbsp of honey
• 1 grated apple
• 40g of raisins
• 40g mixed seeds
• 40g natural almond flakes

Mix together the oats, honey, cinnamon and grated apple and spread on a baking sheet. Toast under a medium to high heat grill for about 3 minutes, turning frequently (watch carefully as it will burn quickly otherwise).

When it has browned nicely and starts smelling lovely take it out and mix in the raisins, seeds and almond flakes. Enjoy with fresh fruit, milk and/ or yoghurt. Seal the rest in an airtight container and it will keep for about 2 weeks.