Day 2: Breakfast

• 1⁄2 cup raw (natural) rolled oats
• 1 tbsp brown rice flakes
• juice of 1⁄2 an orange
• 20ml boiling water, or as needed
• freshly grated nutmeg, to taste
• 35g blueberries
• 65g strawberries, hulled and quartered or sliced
• 200ml lactose-free natural or vanilla yoghurt
• 1⁄2 tsp pure maple syrup
• 1⁄2 tbsp raw cashews, roasted
• 1⁄4 small banana, sliced or diced

• Combine the oats, brown rice flakes and orange juice in a bowl. Add enough boiling water to ensure the mixture is almost covered in liquid, then grate over a little nutmeg to taste. Cover with plastic film and refrigerate for a minimum of two hours or overnight, if time permits.
• Just before serving, stir in the blueberries and half of the strawberries, the yoghurt and maple syrup.
• Add the bircher muesli to a bowl and top evenly with the cashews, banana and remaining strawberries. Serve with extra grated nutmeg, if desired.

If you are sensitive to FODMAPS, swap cashews for low-FODMAP nuts (brazil/macadamia/pecan/hazelnuts).

Healthy Snacks

• 1 slice of Helga's Prebiotic range of bread + 40g avocado + tomato
• 1 tub of natural yoghurt + 50g fresh/frozen berries + 50g passionfruit pulp
• 150g vegetables cut into sticks + 2tbsp nut butter or 40g hummus dip

*Allow for up to 3 serves from your healthy snack list each day.