Calories 156
Fat 3g
Protein 4g
Serves 2
PREP: 2 MINS
This breakfast smoothie is perfect.
Ingredients:
1 banana
1 tbsp porridge oats
80g soft fruit (whatever you have – strawberries, blueberries, and mango all work well)
150ml milk (alternative milk can be used - oat, coconut..
1 tsp honey
1 tsp vanilla extract
Method:
-
Put all the ingredients in a blender and whizz for 1 min until smooth.
-
Pour the mixture into two glasses to serve.
Breakfast Smoothie
Calories 269
Fat 13g
Protein 19g
Serves 2
PREP: 3 MINS
COOK: 5 MINS
This Turkey rasher and tomato breakfast is quick and healthy.
Ingredients:
A little olive oil
4 smoked turkey (Can be substituted for non meat)
rashers
3 tomatoes
halved
2 slices wholegrain bread
1 tsp English mustard
1 small ripe avocado
stoned, peeled and halved
2 handfuls rocket
Method:
1. Heat a non-stick pan or griddle and spray or rub with a little oil to lightly grease it. Cook the turkey rashers and tomatoes for a couple of mins each side.
2. Meanwhile, toast the bread, spread with mustard and squash half an avocado on each. Add the turkey rashers, tomatoes and rocket, and serve hot.
Avocado, rashers and tomatoes on toast
Calories 243
Fat 13g
Protein 9g
Serves 1 (easily doubled)
PREP: 5 MINS
COOK: 5 MINS
Who doesn't love pancakes? add a little sweetness with honey and fruit.
Ingredients:
1 small banana
1 medium egg, beaten
pinch of baking powder
(gluten-free if coeliac)
splash of vanilla extract
1 tsp oil ( for cooking)
60g rasberries
Drizzle of honey (optional)
Method:
-
In a bowl, mash 1 small banana with a fork until it resembles a thick purée.
-
Stir in 1 beaten eggs, a pinch of baking powder (gluten-free if coeliac) and a splash of vanilla extract.
-
Heat a large non-stick frying pan or pancake pan over a medium heat and brush with ½ tsp oil.
-
Using half the batter, spoon two pancakes into the pan, cook for 1-2 mins each side, then tip onto a plate. Repeat the process with another ½ tsp oil and the remaining batter.
-
Top the pancakes with 60g raspberries and drizzle honey.
Banana Pancakes
Calories 168
Fat 2g
Protein 9g
Serves 2
PREP: 5 MINS
COOK: 5 MINS
High-fibre porridge oats.
Ingredients:
6 tbsp porridge oats
100ml 0% fat Greek-style yogurt (Can substitute for non dairy/vegan yogurt)
175g frozen blueberries
1 tsp honey (optional)
Method:
-
Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 2 minutes until thickened. Remove from the heat and add a third of the yogurt.
-
Meanwhile, tip the blueberries into a pan with 1 tbsp water and the honey if using and gently poach until the blueberries have thawed and they are tender, but still holding their shape.
-
Spoon the porridge into bowls, top with the remaining yogurt and spoon over the blueberries.
Porridge
Per serving (per muffin)
Calories 179
Fat 7g
Protein 5g
Makes 12
PREP: 15 MINS
COOK: 30 MINS
Healthy muffins easy to make and store.
Ingredients:
2 large eggs (can substitute)
150ml pot natural low-fat yogurt (substitute if vegan or diary intolerant)
50ml rapeseed oil
100g apple sauce or pureed apples (find with the baby food)
1 ripe banana mashed
4 tbsp clear honey (can use vegan alternative)
1 tsp vanilla extract
200g wholemeal flour
50g rolled oats, plus extra for sprinkling
1½ tsp baking powder
1½ tsp bicarbonate of soda
1½ tsp cinnamon
100g blueberry
2 tbsp mixed seed (we used pumpkin, sunflower and flaxseed)
Method:
-
Heat oven to 180C/160C fan/gas 4. Line a 12-hole muffin tin with 12 large muffin cases. In a jug, mix the eggs, yogurt, oil, apple sauce, banana, honey and vanilla. Tip the remaining ingredients, except the seeds, into a large bowl, add a pinch of salt and mix to combine.
-
Pour the wet ingredients into the dry and mix briefly until you have a smooth batter – don’t overmix as this will make the muffins heavy. Divide the batter between the cases. Sprinkle the muffins with the extra oats and the seeds. Bake for 25-30 mins until golden and well risen, and a skewer inserted into the centre of a muffin comes out clean. Remove from the oven, transfer to a wire rack and leave to cool. Can be stored in a sealed container for up to 3 days.
Breakfast Muffins
Calories 204
Fat 13g
Protein 17g
Serves 2
PREP: 5 MINS
COOK: 5 MINS
Protein-rich brunch or breakfast in 10 minutes.
Ingredients:
1 tsp rapeseed oil
3 tomatoes, cut in half
4 eggs
1 tbsp chopped parsley
1 tbsp chopped basil
Method:
-
Heat the oil in a small non-stick frying pan, then cook the tomatoes cut-side down until starting to soften and colour. Meanwhile, beat the eggs with the herbs and plenty of freshly ground black pepper in a small bowl.
-
Scoop the tomatoes from the pan and put them on two serving plates. Pour the egg mixture into the pan and stir gently with a wooden spoon so the egg that sets on the base of the pan moves to enable uncooked egg to flow into the space. Stop stirring when it’s nearly cooked to allow it to set into an omelette. Cut into four and serve with the tomatoes.