Breakfast Smoothie

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:

 

  1. Put all the ingredients in a blender and whizz for 1 min until smooth.

  2. Pour the mixture into two glasses to serve.

 

Avocado, rashers and tomatoes on toast 

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.

Banana Pancakes

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:

  1. In a bowl, mash 1 small banana with a fork until it resembles a thick purée.

  2. Stir in 1 beaten eggs, a pinch of baking powder (gluten-free if coeliac) and a splash of vanilla extract.

  3. Heat a large non-stick frying pan or pancake pan over a medium heat and brush with ½ tsp oil.

  4. 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.

  5. Top the pancakes with 60g raspberries and drizzle honey.

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:

  1. 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.

  2. 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.

  3. 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:

  1. 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.

  2. 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:

  1. 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.

  2. 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.

No Meat Omelette

Baked Eggs

Per serving

Calories 210

Fat 13g

Protein 12g

Serves 4

PREP: 10MINS

COOK: 30 MINS

A little twist to eggs.

Ingredients:


2 onions, thinly sliced      

2 x 100g bags baby spinach leaves

handful fresh wholemeal breadcrumbs

25g Parmesan (or vegetarian alternative), finely grated

4 sundried tomatoes, chopped 

4 medium eggs

Method:

  1. Heat oven to 200C/180C fan/gas 6. Heat the oil in a pan and add the leeks, onions and seasoning. Cook for 15-20 mins until soft and beginning to caramelise.

  2. Meanwhile, put the spinach in a colander and pour over a kettle of boiling water. When cool enough to handle, squeeze out as much liquid as possible. Mix the breadcrumbs and cheese together.

  3. Arrange the leek and onion mixture between 4 ovenproof dishes, then scatter with the spinach and pieces of sundried tomato. Make a well in the middle of each dish and crack an egg in it. Season and sprinkle with cheese crumbs. Put the dishes on a baking tray and cook for 12-15 mins, until the whites are set and yolks are cooked to your liking.

Baked Protein Oats 

Per serving

Calories 363

Fat 11g

Protein 33g

Serves 1 -(large portion - great to save and store for the next day)

PREP: 5 MINS

Cook: 20 MINS

Ingredients:

2 Tbsp Porridge Oats
1 Scoop 25g Protein Powder (We used Unflavoured protein powder) this is optional. if taken out of the recipe, please account for the protein lost.
banana, sliced
Egg

Raspberries

10g Mixed seeds 
1 Tbsp Honey
2 Tbsp Natural Yogurt

Method

1. Heat the oven 200C/180F

2.Mix together the porridge oats, protein powder, banana and egg

3. Pour into a sandwich cake mould (if you have one). Add water enough to cover the mixture - Do not add too much. 

4. Sprinkle in the raspberries and mixed nuts.  cook for 20 minutes

5. Serve with the natural yogurt and honey.

Sunshine Smoothie

Per serving

Calories 171

Fat 4g

Protein 3g

Serves 3

PREP: 5 MINS

Ingredients:

500ml carrot juice, chilled
200g pineapple (fresh or canned)
2 bananas, broken into chunks
small piece ginger, peeled
20g cashew nuts
juice 1 lime

Method

Put the ingredients in a blender and whizz until smooth. Drink straight away or pour into a bottle to drink on the go. Will keep in the fridge for a day.

Store Cupboard Baked Oats 

Per serving

Calories 368

Fat 17.5g

Protein 12g

Serves 1 -(large portion - great to save and store for the next day)

PREP: 5 MINS

Cook: 20 MINS

Ingredients:

50g Porridge Oats
Eggs
banana, mashed

1 tsp vanilla extract

50 ml  Almond milk (other milk can be used)
1 Tsp Baking powder 
25g  Sultanas 

30g Walnuts

Method

1. Heat the oven 200C/180F

2.Mix together all of the ingredients 

3. Pour into a sandwich cake mould

4. Sprinkle over the walnuts and cook for 20 minutes

5. Optional - Serve with the natural yogurt and honey.  (The above macros not accounted for if added)

Baked Protein Oats 

Per serving

Calories 363

Fat 11g

Protein 33g

Serves 1 -(large portion - great to save and store for the next day)

PREP: 5 MINS

Cook: 20 MINS

Ingredients:

2 Tbsp Porridge Oats
1 Scoop 25g Protein Powder (We used Unflavoured protein powder) this is optional. if taken out of the recipe, please account for the protein lost.
banana, sliced
Egg

Raspberries

10g Mixed seeds 
1 Tbsp Honey
2 Tbsp Natural Yogurt

Method

1. Heat the oven 200C/180F

2.Mix together the porridge oats, protein powder, banana and egg

3. Pour into a sandwich cake mould (if you have one). Add water enough to cover the mixture - Do not add too much. 

4. Sprinkle in the raspberries and mixed nuts.  cook for 20 minutes

5. Serve with the natural yogurt and honey.

Sunny Breakfast

Poached egg & Kale

Per serving

Calories 251

Fat 12g

Protein 15g

Serves 2

PREP: 2 MINS

COOK: 7 MINS

Ingredients:

2 tsp oil
100g ready-chopped kale
1 garlic clove, crushed
½ tsp chilli flakes
2 large eggs
2 slices multigrain bread
50g cherry tomatoes, halved
15g feta, crumbled

Method:

  1. Bring a large pan of water to the boil. Heat the oil in a frying pan over a medium heat and add the kale, garlic and chilli flakes. Cook, stirring occasionally, for 4 mins until the kale begins to crisp and wilt to half its size. Set aside.

  2. Adjust the heat so the water is at a rolling boil, then poach your eggs for 2 mins. Meanwhile, toast the bread.

  3. Remove the poached eggs with a slotted spoon and top each piece of toast with half the kale, an egg, the cherry tomatoes and feta. 

Full English Makeover

Per serving

Calories 370

Fat 21g

Protein 20g

Serves 4

PREP: 10 MINS

COOK: 30 MINS

Ingredients:

2 tbsp rapeseed oil
1 small onion, finely sliced
3 garlic cloves, 1 crushed, 2 whole
1 heaped tsp sweet smoked paprika
400g can cannellini beans, drained and rinsed
½ x 400g can chopped tomatoes with herbs
1 tbsp reduced-salt brown sauce
300g  Mushrooms, halved
3 thyme sprigs, plus extra to serve
400g cherry tomatoes on the vine
8 chipolatas
4 medium eggs

Method

  1. Heat oven to 200C/180C fan/gas 6 and heat 1 tbsp of the oil in a small saucepan. Add the onion and fry over a medium heat for 8-10 mins, or until softened and starting to turn golden brown. Add the crushed garlic and paprika and cook for 1 min more, then add the beans, chopped tomatoes and brown sauce and bring to the boil. Lower to a simmer and cook for 10-12 mins, stirring occasionally. Cover to keep warm and set aside.

  2. Meanwhile, toss the mushrooms, thyme and cherry tomatoes in a roasting tin with the remaining garlic and oil. Roast for 12 mins until the mushrooms and tomatoes are soft, then remove from the oven and cover to keep warm. Turn the grill to its highest setting. Put the chipolatas on a foil-lined baking sheet and grill for 4-5 mins on each side, or until golden brown and cooked through.

  3. Crack the eggs into a small bowl. Bring a pan of lightly salted water to the boil and swirl vigorously with a wooden spoon to create a whirlpool. Once the whirlpool has almost subsided, tip in one egg, then lower the heat and gently cook for 3 mins. Scoop out with a slotted spoon, transfer to a plate and repeat with the remaining eggs. Serve the roasted veg with the sausages, eggs and beans, season and scatter with thyme leaves.