It has long been debated whether the age-old saying that breakfast is the most important meal of the day is true. Studies generally show that eating breakfast is linked to various health benefits, including improved cognitive function, better weight management, and reduced risk of chronic diseases.

One doctor has weighed in with his “ultimate breakfast,” which boasts plenty of fibre and protein. Dr Karan Rajan shared the recipe on TikTok and explained the perks each ingredient had during the step-by-step guide.

He admitted that, whilst the concoction in his bowl might look like “molten frog spawn”, those who can overlook its unasthetic appearance can benefit massively. Each serving has 34g of protein, 19g of fibre as well as a range of prebiotics, probiotics and polyphenols.

This range of natural components all work in harmony to reduce some serious health risks like high cholesterol, inflammation and potentially lower the risk of chronic diseases like cancer and diabetes.

The NHS recommends adults aim for 30g of dietary fibre per day for optimal health. This dish would be a great way to help achieve that goal, which so many Brits fail to meet.

What you’ll need:

• 250g of kefir yoghurt
• frozen blueberries (handful)
• frozen raspberries (handful)
• chia seeds (2 tbsp)
• dark chocolate (25g)

In the video, Dr Rajan started with the yoghurt base, specifying that he was using kefir. This nutrient-dense yoghurt is known to lead towards improved gut health, enhanced immunity and potential support for heart health and weight management.

Dr Rajan said: “[It has] 30g of protein but is also a good source of lactic acid-producing bacteria and yeast which contribute to microbial diversity in your gut.” If you don’t have this, or can’t find it in the shops, the doctor suggests using another yoghurt base, but stressed: “Just make sure they contain live and active cultures.”

The berries add “at least 6g of fibre” to the dish as well as a rich source of prebiotic fibres. These fibres specifically can help enhance the growth of beneficial bacteria in the gut, which can improve digestion and may help those struggling with constipation.

As well as essential fibres, these berries pack an extra punch which will be helpful for anyone looking to slash their cholesterol levels. Dr Rajan claimed: “Dark coloured plants like raspberries, blueberries and blackberries are a concentrated source of polyphenols, which are plant-based antioxidants.”

Research suggests that polyphenol-rich diets may be associated with a lower risk of heart disease. They can also help improve blood flow and potentially lower blood pressure.

The bowl was topped up with the chia seeds, which had been pre-soaked in almond milk, for a 4g protein and 10g fibre boost. And, in a tasty twist, the doctor topped the dish with dark chocolate.

He said: “For a final fibre flex, 25g of dark chocolate (at least 70% cocoa or more). This final sprinkle of chocolate is going to give you an extra 3-4g of fibre.”

Dark chocolate has plenty of benefits when consumed in moderation. Dark chocolate contains flavanols, which can lower blood pressure, reduce the risk of blood clots and improve blood circulation.

Flavanols in dark chocolate can relax blood vessels and improve blood flow, which can benefit the heart and brain. Some research suggests dark chocolate can lower “bad” cholesterol (LDL) and boost “good” cholesterol (HDL).