Jane Lawson 9/27/26 Jane Lawson 9/27/26

raspberry & blueberry breakfast bars

Busy mornings are much easier with something ready in the fridge - no decisions, just grab and go. These Raspberry & Blueberry Breakfast Bars are made with oats, banana, peanut butter, berries, and pumpkin seeds, so they provide a healthy mix of fibre, protein, wholegrains, good fats, and plant nutrients in something easy to take with you.

Each bar provides around 10g protein and 6.4g fibre. I usually suggest aiming for around 30g protein at each meal and 30g fibre across the day, so a bar on its own won't get you all the way there, but on a busy morning it can be a much better start than skipping breakfast altogether.

They're soft and slightly chewy, but firm enough to wrap up and take to work, school or eat on the go. If you're eating at home, they're delicious warmed through and served with Greek yoghurt, fruit compote, a few chopped almonds or other nuts, or both. For an extra protein boost, you could stir a scoop of protein powder into the yoghurt.

They also work well as an afternoon snack.

Fresh raspberries are lovely while they're in season, but you can experiment with other fruit like grated apple or pears, berries, nuts, seeds and nut butters depending on what you have.

Ingredients

Makes 6 bars

50g pumpkin seeds (40g mixed in, 10g for the top)
300g ripe banana
75g peanut butter
80ml plant or cow’s milk
2 tbsp honey
2 tsp vanilla
160g rolled oats
½ tsp baking powder
Pinch of salt
75g fresh raspberries
75g fresh blueberries

Method

Preheat the oven to 180°C / 160°C fan. Line a 20 × 12cm dish with baking parchment.
First, toast the pumpkin seeds for around 5 minutes in a dry frying pan on a medium heat. Set aside to cool a little.
In a large bowl, mash the banana until fairly smooth, then stir in the peanut butter, plant milk, honey and vanilla.
Mix in the oats, 40g of the pumpkin seeds, the baking powder and the salt.
Gently fold through the raspberries and blueberries.
Scrape the mixture into the dish, smooth the top and scatter over the remaining 10g of pumpkin seeds.
Bake for 35-40 minutes, until golden around the edges and set through the centre.
Cool completely before cutting into 6 bars.
Store in an airtight container in the fridge for up to 4 days.
Approximate nutrition per bar: 306 kcal | 10g protein | 6.4g fibre
Serving suggestion: high-protein Greek or coconut yoghurt, fruit compote, chopped nuts/seeds, cacao nibs, desiccated coconut, nut butter

Jane Lawson 9/19/25 Jane Lawson 9/19/25

Raspberry breakfast pots

This tasty, nutrient-packed breakfast is a morning win! Ready to eat at home or take to work, it’s packed with around 28 g protein and 14 g fibre to keep you full and energised until lunchtime.

A high-protein, high-fibre start helps keep blood sugar steady, which can mean fewer cravings, more consistent energy and better appetite control all day long.

Why it matters (especially for women 35+):
🔹 Hormone support & satiety - It can get harder to regulate blood sugar as we get older, so a protein-rich breakfast helps steady levels and reduce mid-morning cravings.
🔹 Muscle & metabolism - Protein first thing supports lean muscle, which naturally declines from age 30, and especially during perimenopause/menopause.
🔹 Grab-and-go - Make it the night before, and it’s ready to eat or take to work. No more feeling starving by 11 after grabbing a slice of toast or a bowl of cornflakes.

Ingredients

1 tbsp rolled oats
1 tbsp chia seeds
2 tbsp shelled hemp seeds
½ tbsp pumpkin seeds
100 g high-protein Greek-style yoghurt (*Fage)
3 tbsp unsweetened almond or coconut milk
Small handful chopped pear
Small handful of raspberries, lightly squashed (save 2–3 whole to top)
Topping

½ tbsp almond butter
Pinch of pumpkin seeds and a few cacao nibs (optional)

Method

Combine the dry ingredients in a jar or small bowl.
Stir in the yoghurt, then the milk until everything is well coated.
Fold in the pear and raspberries (or add just before serving if you prefer them on top).
Top with the almond butter and a sprinkle of pumpkin seeds or cacao nibs (or add in the morning if you have time).
Cover and refrigerate overnight.

Tip

Protein-boosting - if you’re using Greek-style yoghurt with less than 10 g protein/100 g, stir in 1 tbsp (~8 g) whey protein powder /100 g yoghurt.

Batch prep - make 5x this recipe in a larger container for a ready-to-go healthy breakfast all week.

Jane Lawson 1/28/21 Jane Lawson 1/28/21

Mixed berry compote

This is a simple way to make breakfast or desserts more interesting, compote is lovely served with porridge, overnight oats, granola and yoghurt, muesli or with desserts like ice cream, lemon tart or frozen yoghurt. It’s easy to make and you can apply the same technique to any type of frozen fruit, you’ll just need to adjust the sugar depending on the sharpness. Cherries, strawberries and blueberries hardly need any sweetening, but raspberries, blackberries and currants are sharper and need more sugar, which you can add at any point while the fruit is still warm.

I keep a pot in the fridge all the time as I particularly like compote on top of my breakfast. Try making these coconut overnight oats as mixed berries go so well with it (recipe link, plus more below).

Ingredients

Makes approx 300ml

450-500g frozen mixed berries
70-80g soft brown sugar

Method

Tip the frozen fruit into a large saucepan with 70g sugar and allow to warm on a medium heat. Once all the fruit has defrosted, simmer for 10 minutes.
Use a potato masher to break up any whole berries, add a little more sugar if needed and leave to cool.
Or if you prefer to remove the seeds and make a coulis, pass though a sieve whilst warm, pushing with a silicone spatula.
It will take quite a bit of effort to get all the pulp separated, but keep going until you only have seeds in the sieve. Or as long as you can be bothered, but you’ll be surprised at how much you can get out even when it looks like mostly seeds!

Tip

Recipes that work well with compote: granola, overnight oats, pancakes, muesli
You might want adjust the sweetness to your taste, this recipe is on the tart side, so add another 1-2 tbps if needed.

Jane Lawson 1/12/21 Jane Lawson 1/12/21

Raspberry, mango & oat smoothie

Ingredients

Protein: ~27–29 g
Fibre: ~7–8 g

Serves 1

60g frozen mango
20g frozen raspberry
20g frozen banana
1 tbsp chia seeds
½ tbsp flax seed
2 tbsp organic whey or pea protein (to provide ~20 g protein)
200ml nut milk or organic whole

Method

Blitz!!

Tip

Buy bags of frozen fruit to save on the cost, plus they naturally chill your drink down so you dont need to use ice.
If you’re wondering why there is more mango than raspberry, it’s because the raspberry is a much stronger flavour and it takes over if you don’t balance it out.

Jane Lawson 12/2/20 Jane Lawson 12/2/20

Berry power smoothie

If you’re a regular on my blog, you’ll know that I love a smoothie for breakfast. Today I threw together berries and nuts with creamy oat milk and added protein powder to keep me going until lunch. I always use frozen fruit as it’s so much cheaper and works better in a smoothie as it naturally chills the drink without the need for ice.