Nutritionist Lucy Hyland

Healthy breakfast - Oat Bran Recipes

September 9, 2023
Posted by Lucy

Background story

I always feel like the start of September is a little like New Years Day. The holidays are over, the kids are back at school and it’s time to start back into your new habits and goals. For those who might have gone a little excessive this summer, fear not! You can start back on the straight and narrow by using a few simple tips.

September is always one of my busiest times at the clinic. I encourage change through simple methods that really help people to make sustainable long term changes. Firstly, state what change you want to make. For some it’s losing weight, for others in exercising more. List one – three changes you want to make.

Secondly, set yourself manageable goals that you feel you will achieve – unrealistic goals are the worst for de-motivating people when they are not reaching their targets. For example, I would like to lose 2-3 stone between now and Christmas. Nothing succeeds like success so if you manage to achieve your goals for the first month, you will be a lot more motivated to continue for the second.

Thirdly, reward yourself when you have been successful but not with food. Watch your favourite movie, take an afternoon off or put some money in a kitty for a new outfit – whatever you want. Fourthly, behavioural change can be easier when you take note of what you are doing, like writing a food diary. In addition, having a group of people to share your goals work can really help keep you on track.

Some behaviour is environmental so if you know that there are hot spots that you fall down on, try to remove these. For example, if you know the box of biscuits is next to the kettle in the office kitchen, try to cut down on your hot drinks or replace with water.

Start with something simple – here is a basic

Healthy Breakfast - Oat Bran

Healthy Breakfast - Oat Bran


  • 4 cups rolled oats
  • 1 cup chopped apple
  • 1/2 cup chopped whole walnuts
  • 3/4 teaspoon salt
  • 4 cups water
  • 1 teaspoon vanilla extract
  • 1/2 cup dates - chopped


  1. Combine oats, walnuts, and salt in a bowl and mix well. In a separate container combine water and vanilla.
  2. Combine all ingredients, stirring gently. Pour into 8" x 8" baking dish lined with baking paper. Bake at 170 oc for 30 minutes or until oats have set.
  3. Makes 4 portions.
  4. Wheat free, sugar free, dairy free


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