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