Overnight oats, porridge and fast breakfasts

If no one is making breakfast for you, it is easy to skip it or grab something sugary on the way to a lecture. Oats are cheap and keep for months. Five minutes the night before gives you breakfast with no effort in the morning.

Overnight oats (serves 1)

• Ingredients: 50 g oats, 100 ml milk (dairy or plant-based), a quarter tsp cinnamon, 80 g berries (fresh or frozen), a small handful of chopped almonds, a drizzle of honey, and 2 tbsp natural yoghurt if you like.
• 1. The night before, mix the oats, milk and cinnamon in a jar or tub with a lid.
• 2. Put it in the fridge overnight.
• 3. In the morning, stir, then top with berries, almonds and honey, and the yoghurt if using.
• Frozen berries work well: put them in the evening before and they thaw by morning.
• Make two or three jars on Sunday night if you know you will eat them in the next couple of days, and keep them in the fridge.

Hot porridge with fruit (serves 2)

• Ingredients: 1 cup rolled oats, 2 cups milk, a tin of fruit (peaches, pears or mixed) drained, 1 tbsp honey (optional), a pinch of cinnamon.
• 1. Put the oats and milk in a saucepan and bring to a simmer over medium heat.
• 2. Cook for 5 to 7 minutes, stirring now and then, until creamy.
• 3. Chop the fruit and stir it in with a little of its juice and the cinnamon. Heat through and serve, with nuts or seeds on top if you like.
• Halve everything for one person. Watch the pan: milk boils over quickly.

Swaps and toppings

• Fruit: grated apple, chopped dates, banana, pomegranate seeds or mango.
• Flavour: cardamom instead of cinnamon for a Gulf-style version; a spoon of peanut butter or tahini for extra protein.
• Crunch: seeds, chopped nuts or a little granola.
• If you choose a flavoured yoghurt, read the label: some contain gelatine, which may not be halal unless the source is stated.

Other two-minute breakfasts

• Labneh or cream cheese on toast with cucumber, tomato and za'atar.
• A wedge of last night's frittata (sp-05) or a bowl of ful (sp-01).
• Yoghurt with fruit and nuts, or a banana and a handful of nuts eaten on the walk to class.
• Wholemeal toast with peanut butter and sliced banana.

Allergies and shopping

• Oats are listed with the gluten-containing cereals in UK food law (wheat, rye, barley, oats), and almonds are tree nuts; both are among the 14 allergens (FSA).
• People who need to avoid gluten often look for oats labelled gluten-free; check with your doctor or dietitian if you have coeliac disease.
• Buy a large bag of plain rolled oats rather than flavoured sachets: it is cheaper per portion and you control the sugar.
• See Nutrition, Breakfast, snacks and eating for study for why breakfast helps.