Breakfast bowl (serves 2)

Oxidative damage is a fact of life. It occurs as our body carries out the normal metabolism it needs to survive. This is because metabolism produces so-called ‘free radicals’, which cause oxidative damage and the production of more free radicals … creating a cycle of damage. When you exercise, your metabolism is working harder and so more free radicals are produced. This occurs in both aerobic and anaerobic exercise.


Your body has adapted to fight this damage, however. Your body produces antioxidants that protect you against oxidative damage, for example by scavenging and removing free radicals. In fact, when you exercise and are exposed to increased oxidative stress, your antioxidant response is also ‘trained’ and over time becomes stronger so that you are better protected. However, there will always be a limit to how many antioxidants your body can produce. As such, particularly if you are training regularly at high intensity or for sustained periods, you would do well to ensure a diet rich in antioxidants to bolster your protection.

This breakfast provides multiple hits of antioxidants, in addition to a bucket load of vitamins, to keep you fighting fit. Phenolic compounds, including flavonoids and polyphenols, are antioxidants by virtue of the fact they scavenge the oxygen free radicals that cause oxidative damage … thus preventing them from being able to whizz around your cells causing the damage. Phenolic compounds are provided aplenty by the cinnamon, honey, grapefruit, blueberries and pomegranate in this dish. The Greek yoghurt and almonds give an added antioxidant boost, as they contain riboflavin and zinc, both of which have antioxidant properties – riboflavin, for example, is important in the neutralisation of hydroperoxides that cause oxidative damage.

Annnddd importantly, this dish is (in my opinion!!) delicious, as well as being the simplest thing in the world to throw together ☺. The sweetness of the honey, blueberries and pomegranate, together with the creaminess of the Greek yoghurt, perfectly balance the sharp fresh flavour of the grapefruit. And it is all rounded off nicely with the nuttiness of the almonds and freshness of the mint. I hope you enjoy!

Cooking time:

5-10 mins

Per Serving:

Based on average nutritional values of ingredients. Actual values will vary.

Protein: 9g

Fat: 16g

Carbs: 25g

Fibre: 4g

Kcal: 280


200g Greek yoghurt

100g pink grapefruit, chopped

100g blueberries

75g pomegranate seeds

20g almonds

2 tsp honey

Pinch cinnamon

Fresh mint


Not exactly a recipe!! Throw all in a bowl, and consume – photo worthy layering and arrangement of ingredients optional ☺

Variations to consider:

For a protein boost, mix a scoop of protein powder into the yoghurt.

For a carb and wholegrain boost – and added crunch – top with lightly toasted oats.

If you are not a fan of honey but want a sweet finish to the dish, consider using Sweet Freedom Choc Shot, which has no additives or preservatives. A 10g drizzle has 5g sugar.