I am sure that we have all heard that breakfast is the most important meal of the day. The reasons for this are: After a long period without eating your blood sugar levels will be low. Eating breakfast is vitally important and can actually help you lose weight by kick-starting your metabolism Skipping breakfast can mean your body will start to crave something sweet and you'll end up snacking on unhealthy foods. Start the day with a filling and nutritious meal and you will give your metabolism a kick-start. You'll feel full until lunchtime with no temptation to snack your way through the morning. Some studies have also shown that eating breakfast with protein and carbohydrates can make you more alert and assertive to face the day. So : Overcome the reasons not to have breakfast and make it part of your day. If you're too busy in the morning, prepare as much as you can the night before. If you can't stomach anything first thing try a little fruit until a little later. Get into the habit of trying different dishes at breakfast and enjoy it!
CEREALS & CEREAL BASED BREAKFASTS
If you opt for cereal, such as Shredded Wheat, puffed wheat with skimmed milk. Add some fresh fruit – a sliced banana, blueberries, strawberries etc - to add natural sweetness and help you resist the sugar. (They also count towards your daily fruit and vegetable quota). Porridge is a delicious wholegrain cereal that is so easy to enjoy. It is a versatile breakfast option equally tasty served sweet with sweetener, or savoury by adding a little salt. Add a portion of fruit to your porridge for a healthy start to the day. Porridge is made from 100% Oat flakes. Oats are rich in complex carbohydrates, which release energy more slowly than sugars providing sustainable energy, which keeps you full up for longer. Oats are high in soluble fibre and have a low GI (Glycaemic Index), which means eating porridge for breakfast will keep you satisfied and stop you from binging snacks until lunch. Porridge oats are 100% natural, with no added sugar, salt, or additives, and are naturally low in calories. An average bowl of porridge made with water contains approximately 103 kcal calories. Porridge is rich in soluble fibre, which has been shown to lower blood cholesterol. Eating oats can improve blood flow and bind to cholesterol in the gut, aiding its removal from the body.
BASIC PORRIDGE RECIPE Serves 2
100g porridge oats 200ml skimmed milk Pinch of salt Extra milk to serve
Place the oats, milk, 300ml water and salt into a pan. Bring slowly to the boil, stirring frequently with a wooden spoon. Cook the porridge slowly for a couple of minutes, then pour into warm bowls (which will prevent it setting instantly). Pour extra milk around the edge, then add the topping of your choice and serve immediately.
Here are a few alternatives for your porridge oats
SWISS BIRCHER This recipe makes two servings and keeps well in the fridge. It is a very good and filling breakfast dish, it needs to be made the night before.
Dr. Bircher created this dish in Switzerland in 1887 at his diet clinic. In 1924 it was named Bircher-Muesli and became a Swiss national tradition. It is a very good and filling breakfast dish, it needs to be made the night before.
90 g porridge oats 113g low fat natural yoghurt 113 ml skimmed milk 1 banana 1 apple, peeled, cored and chopped Blueberries/strawberries/any other fruit you like
Mix the oats, yoghurt and milk in a large bowl. Mash the banana, slice the strawberries or crush the blueberries slightly with a fork. Mix everything together, cover and leave in the fridge overnight
HOT SOUTHERN MUESLI Serves 2
50g porridge oats ¼ teaspoon grated nutmeg 1 orange 1 dessert apple, cored and cut into chunks 150ml natural low fat yoghurt 4 teaspoons sweetener 25g flaked almonds, toasted (optional – to be pointed 2 PP per serving)
Peel the orange then carefully cut out the segments with a sharp knife removing all the pith. Chop the flesh roughly. Combine the oats and nutmeg in a saucepan, add 100ml water and cook on full for two minutes stirring continuously. Then add the chopped orange to the oat mixture together with any remaining juice. Add the apple chunks and cook on a high heat for about two minutes stirring occasionally until the fruit is hot but not too soft. Stir in the yoghurt and sweetener, cover and leave to stand for one minute. Spoon into cereal bowls and serve at once topped with freshly sliced seasonal fruit and almonds if usings
BERRY BERRY PORRIDGE Serves 2
100g-porridge oats 200ml skimmed milk Pinch of salt 100g frozen raspberries 1 banana
Place the oats, milk, 300ml water and salt into a pan. Bring slowly to the boil, stirring frequently with a wooden spoon. Cook the porridge slowly for a couple of minutes. Meanwhile, reserve a few raspberries. Heat remaining raspberries and stir into porridge with sliced banana. Put into warmed bowls and decorate with reserved raspberries.
FRUIT & SMOOTHIE BREAKFASTS Fresh fruit salad will provide a slow release of energy to get you through until lunchtime and also give you a healthy top up of vitamins and minerals. This healthy choice will motivate you to make healthy choices throughout the day. Peel and slice a few of your favourite fruits, top with a dollop of natural low fat yoghurt and enjoy Alternatively, if you've got a blender, a delicious fresh smoothie works well.
CHILLED FRUIT & YOGHURT Serves 1
This super quick and easy recipe is almost like ice cream, a lovely start to breakfast on a warm summer morning. A great way to get fussy kids to eat fruit.
Preheat the grill to medium – high. Place the oats and oil into a bowl and mix together with a spoon. Spread the mixture onto a baking sheet and place under a medium – hot grill for about 10 minutes to toast them, until they are browned. Remove from the grill and set aside. Wash the fruit. Slice the strawberries and halve the grapes. Remove the stone from the peach and cut into small pieces. Peel the bananas and slice. Place all of the fruit into a large mixing bowl and stir well to mix. Transfer the fruit into individual serving dishes or glasses. Spoon some yoghurt over the fruit and sprinkle with the oat topping.
CHEATS’ FRESH’ FRUIT SALADS
These next three recipes combine the convenience of a carefully chosen canned fruit with the superior taste of a few fresh favourites. You can make a bowl in less than 5 minutes, pop it in the fridge and leave it overnight to allow the flavours to infuse. Once made, it keeps well in the fridge for 3-4 days – though since it’s also delicious as an afternoon snack, evening dessert, or refreshing juice (simply pop a serving into the food processor in and enjoy served over crushed ice) it probably won’t last that long!!
TART & TANGY
2 tablespoon Lemon Juice 1 Small Apple, cored and cubed 1 Medium Pear, cored and cubed 1 Can/220g Grapefruit Segments, in Grapefruit Juice 1 Can/298g Mandarin Orange Segments, in Natural Juice Pour the lemon juice into a bowl, add the apple and pear and swirl to coat. Add drained grapefruit and mandarin segments, gently stir to mix. Pop in the fridge until ready to serve.
SUPER JUICY
1 Can/298g Mandarin Orange Segments, in Natural Juice 1 Can/227g Pineapple Pieces, in Pineapple Juice 100g Red Grapes, Seedless 2 Slices/400g Melon, peeled and cubed Add all the ingredients to a bowl, and gently stir to mix. Pop in the fridge until ready to serve.
SWEETLY SUMPTUOUS
1 Can/227g Pineapple Piece, in Pineapple Juice 1 Can/298g Mandarin Orange Segments, in Natural Juice 12 Strawberries, hulled and cut into halves 2 Kiwi Fruit, peeled and sliced Add all the ingredients to a bowl, and gently stir to mix. Pop in the fridge until ready to serve.
SMOOTHIES
APRICOT NECTARINE SMOOTHIE
½ nectarine 1 apricot 1 small low fat natural yoghurt, frozen 4 oz. Sugar-free lemonade Put all ingredients into blender. Blend until smoothie consistency is reached!
BERRY SMOOTHIE
1 small low fat natural yoghurt 2 yoghurt cartons of skimmed milk 100g frozen berries (any type) Blend on high till smooth. You could add a few chunks of banana if you prefer. .
CANTALOUPE BERRY SMOOTHIE
½ cantaloupe – peeled, seeded and cubed 1 small low fat natural yoghurt 100g raspberries Sweetener to taste In a blender, combine cantaloupe chunks, yoghurt, raspberries and sugar. Blend until smooth. Pour into glasses and serve. .
BANANA ORANGE SMOOTHIE 1 small low fat natural yoghurt 1 banana, peeled, cut into pieces 1 orange, peeled, white pith removed, cut into segments 4 ice cubes 6 strawberries Combine ingredients in blender. Blend on medium speed until smooth.
FROZEN BANANA SMOOTHIE
2 frozen bananas Vanilla extract Sliced seasonal fruit Cut frozen banana into 4 pieces and cut away peel and discard. In blender, blend banana until thick and smooth. Add a dash of vanilla extract and blend again.
PANCAKES & FRITTER RECIPES
SWEET POTATO PANCAKES SERVES 2 2 Pp per portion
2 medium cooked and lightly mashed sweet potato 1 egg 150ml skimmed milk 1 tablespoon sweetener or to taste 1 tsp vanilla essence 50g SRflour Frylight Cinnamon and icing sugar (OPTIONAL) for dusting
Beat together sweet potato, egg, milk, sweetener and vanilla. Fold through flour and mix to a batter. Moderately heat frying pan.Spray with Frylight and fry spoonfuls of mixture on both sides until golden and crispy. Repeat this process until all the mixture is used. Dust with cinnamon and icing sugar (if using) and serve whilst warm
Place all into a blender and blend for about one minute until smooth. Heat a fry pan or skillet on med/low heat sprayed with Fry-Lite. Put approx 2 tablespoons of batter at a time and swirl around a bit to make pancake larger/flatter. Watch them closely as they can burn or stick if heat is too high. A light spray of the pan before cooking each pancake works best. Keep them warm in the oven until serving and top with fresh fruit or serve with eggs and bacon.
BROWN RICE PANCAKE
4 oz cooked brown rice 1 large egg 2 medium egg whites 1 medium spring onion sliced 1 teaspoon soy sauce
Mix all ingredients thoroughly together in a medium bowl. Heat a small non-stick frying pan over medium-high heat. Add enough rice-egg mixture to coat the bottom of the pan. Cook for 2 minutes; shake the pan to loosen the pancake. Flip and cook for one minute more. Remove from pan, set aside and cover to keep warm. Repeat with remaining mixture to make 3 pancakes
BANANA PANCAKES Makes 3 small pancakes, serves 1 1 large ripe banana 1 egg Pinch cinnamon Frylight
Simply beat the three ingredients together (best done in a food processor) Spray a non stick frying pan with Frylight and heat on a medium heat. Spoon a third of the mixture onto the pan and wait until bubbles appear. Carefully turn over and cook on the other side. These are best served straight away.
These can be served with blueberries or 2 teaspoons of Sweet Freedom syrup for 2PP.
EGG RECIPES If you have eggs in you always have a meal available. Eggs are perfect breakfast food, it is 50 years since the TV advert ‘Go to work on an egg’ was launched.
Here are some recipes for you to go to work on.
BOILED EGGS
We’ve all heard people say “ I can’t boil an egg!!” Boiling an egg is simple once you have mastered the basics.
Place egg in a small pan. Cover with at least 2.5cm (1") of cold water, add a pinch of salt and place the pan on a high heat. When the water is almost boiling, gently stir the egg and set a kitchen timer for one of the timings below:
3 minutes for really soft boiled yolk and set white 4 minutes for slightly set yolk and set white 5 minutes for firmer yolk and white 6 minutes for hard boiled with lightly soft yolk 7 minutes for firmly hard boiled
Reduce heat slightly to keep water bubbling but not fast boiling and stir the egg once more. Once cooking time is complete, remove the egg from the pan with slotted spoon, place into eggcup and serve immediately. Cooking Tip To prevent the egg-cracking, make a small pinprick in the shell at the rounded end to allow the steam to escape.
POACHED EGG 1 Large egg Water for boiling Pinch of salt Dash of vinegar
Fill a large pan with 5cm (2") of water. Add a pinch of salt and a dash of vinegar to help set the egg. Bring the water to a gentle boil. Crack the egg onto a plate and then tip it into the water. Set a kitchen timer for one of the timings below: 3 minutes for a completely runny egg yolk 4 minutes for a slightly set yolk with a runny middle 5 minutes for a firm egg yolk. When the cooking time is complete, carefully remove the poached egg from the boiling water using a slotted spoon and place on kitchen paper to drain. Serve immediately.
TIP FOR MICROWAVE For extra speed use the microwave. Carefully crack the egg into a large teacup or ramekin dish filled with 1/2 tbsp of water. Use a cocktail stick to pierce the yolk and white in a couple of places and poach in the microwave on HIGH for 40 seconds (750 Watt oven)/60 seconds (650 Watt oven). Stand for 1 minute and serve
SCRAMBLED EGGS
Scrambled eggs are one of the quickest and most convenient ways of cooking eggs.
2 Large eggs Pinch of salt and pepper 2 tbsp skimmed milk (optional) Low Calorie Cooking Spray
Gently beat the eggs together with salt and pepper. Add 2 tablespoons of milk to the eggs for a softer result. Spray some cooking spray in a non-stick pan over a medium heat. When sizzling, add the egg mixture and stir with a wooden spoon. Continue to stir the eggs for 1-2 minutes, scraping the egg off the base of the pan as it sets. When most of the egg has set, remove the pan from the heat and continue to stir for 30 seconds until fully scrambled. MICROWAVE TIP
For extra speed scramble the eggs in the microwave.
Beat together the eggs, milk, salt and pepper in a microwave safe jug or bowl. Cover with plastic food wrap and microwave on HIGH for 2 minutes (650 watt oven)/1 minute 30 seconds (750 watt oven). Stir mixture and microwave for a further 30 seconds (for both 650 and 750 watt ovens). Stand for 30 seconds before serving.
SPANISH OMELETTE Serves 2
3 eggs 3 fl oz skimmed milk 2 oz wafer thin ham, sliced a few small cooked potatoes 4 oz mushrooms 2 tomatoes, cut into wedges Fry Light salt & pepper
Beat eggs and milk together, season. Spray a large frying pan with fry light, fry potatoes and mushrooms, and pour in egg mixture mix with a fork. Add tomatoes and ham, cook until bottom is set, put pan under grill and cook until set.
OMELETTE ARNOLD BENNET Serves 1 1PP
2 Eggs 75g Smoked Haddock 2 teaspoons olive oil 30g extra light fat soft cheese 1 tbsp Water Salt and Black Pepper
Gently poach the haddock in fish stock for 7-8 minutes or until just tender. Allow to cool and the remove any skin and bones. Mix the flaked haddock with the cheese and season with salt and pepper. Lightly beat the eggs in a bowl with the water. Heat the oil in an omelette pan, pour in the eggs. Place the fish on top of the eggs when they begin to set. Transfer to a hot grill for a few minutes until golden brown. Do not fold, but slide on to a hot plate and serve immediately.
MUSHROOMS STUFFED WITH SCRAMBLED EGGS Serves 4
4 large field mushrooms Olive oil 4 eggs 1 Tablespoon finely chopped chives Salt and pepper to taste
Spray field mushrooms with olive oil or brush with olive oil and grill under oven grill for 8-10 minutes or until golden brown. Set aside. Scramble the eggs as in the above recipe adding the chives at the beginning. Place scrambled eggs on top of mushrooms and serve immediately.
PIPERADE Serves 1
Piperade is a famous dish of scrambled egg it is excellent for a meal for one or for the whole family.
2 eggs 1 small onion, sliced thinly ½ green or red pepper, de-seeded and sliced thinly 2 teaspoons olive oil tomato, skinned and chopped Salt & pepper
Heat oil in a small frying pan cook onion & pepper in it till soft. Add the tomato to the pan & cook 2-3 minutes. Add salt & pepper to taste. Beat the eggs with seasoning pour into pan & stir over a medium heat till creamy and just set Serve immediately.
BAKED EGG WITH TOMATO AND HAM Serves 2
1 garlic clove chopped 2 teaspoons olive oil 400g tin chopped tomatoes few leaves basil, shredded 4 slices cooked ham , roughly torn 2 eggs
Heat the oven to 180C/fan 160C/gas 4. Heat a little oil in a pan, sizzle the garlic for a few seconds then add the tomatoes and simmer for 10 minutes until thickened. Stir in the basil. Divide the sauce and ham between 2 individual baking dishes. Crack an egg on top and season. Bake for 12-14 minutes until just set.
SOME MORE COOKED BREAKFASTS
With F & h there are so many choices of 'free' foods to make glorious breakfasts!! Crumpets, WW bread,eggs, bacon medallions, eggs, baked beans, tomatoes, potatoes, tomato and mushrooms can all be used to make scrummy lunches,here are a few ideas.
Cut crumpet in half, put ham and tomato in the middle, season. Soak crumpet in seasoned, beaten egg and fry in Frylight!
KEDGEREE Serves 1 150g smoked haddock ½ small onion chopped ½ teaspoon curry powder 75g long grained brown rice 1 egg, hard boiled chopped parsley drop lemon juice
Cover haddock with water, bring to boil and cook for about 5 mins. Take the fish out of the water but keep the water in a jug - remove skin and flake into chunks. Put the onion & curry powder into the pan with a couple of spoonfuls of water and cook for a couple of minutes, add the rice and 125 ml of the fish water. Cover, cook for 15 mins until rice is cooked and the water nearly all evaporated. Cut egg into quarters and gently stir in fish, parsley, egg and lemon juice, check seasoning and enjoy.
ASPARAGUS AND HERB BAKED EGGSServes 2
2 eggs Small tub cottage cheese salt and pepper to taste 40 ml skimmed milk 50g Cottage cheese Dash Tabasco 1 tsp each dried oregano & rosemary and chives (adjust amounts for fresh) 50g Quark Fresh Asparagus cleaned and chopped (Do Not precook)
Combine the first 5 items in a large mixing bowl, beat with and electric mixer until frothy. Add remaining ingredients and Asparagus.
Pour into a greased dish. At this point you may refrigerate overnight and bake in the morning, freeze the dish or bake it at 180 degrees until set (about 45 minutes if refrigerated or freshly prepared, about an hour and 15 mins. If frozen) .
BEEF & MUSTARD SAUSAGES AND BEANS Serves 2
400g lean minced beef 1 small onion grated salt & pepper 3 teaspoons whole grain mustard 1 can baked beans
Place beef, onion, mustard and seasoning in food processor, blend until smooth.
Form into sausage shapes, grill and serve with baked beans.
HASH BROWNS, BACON, EGG & TOMATOES Serves 4
HASH BROWNS
1 egg, beaten 4 medium potatoes, peeled (like maris piper or king Edwards) 1 medium onion salt and pepper Fry lite 8 rashers lean back bacon Can tomatoes 4 Eggs Fry lite
Coarsely grate the potatoes and onion into a clean tea towel and then squeeze out the excess liquid by twisting the towel. Place the mix in a large bowl. Add the egg, a good couple of pinches of salt and freshly ground black pepper. Mix the ingredients well. (You need to salt the mix well otherwise the hash browns can be quite bland). Heat fry light or oil in a heavy based frying pan and when the oil is hot (but not smoking), add spoonfuls of the potato mixture into the pan and flatten into patties about 1cm thick. Flip over once browned and crispy - about 2-3 minutes each side.
Grill bacon, fry eggs in fry lite, heat tomatoes and serve for a Core ‘Fry Up’
ULSTER FRY UP Serves 4
POTATO PATTIES 450g cooked potatoes; mashed 1 beaten egg 1 tbsp skimmed milk 25g finely chopped onion salt and freshly ground black pepper Olive oil for frying 8 rashers lean back bacon 4 large mushrooms 2 tomatoes, halved 4 eggs frylite
Mix the mashed potato and beat the egg with the skimmed milk and slowly add to the potato mixture, making sure it does not become too moist. Add the chopped onion and salt and pepper to taste. Shape into 8 small cakes. Spray a frying pan with a little oil and fry the cakes on both sides until golden brown.
Serve with grilled bacon, ‘fried’ eggs, mushrooms and tomatoes
SMOKED HADDOCK & POACHED EGG Serves 1
200g piece undyed smoked haddock 1 egg Water 1 tbsp white wine vinegar bay, thyme & a few parsley stalks 6 black peppercorns Pinch salt
Put water, vinegar herbs and peppercorns in a pan big enough to hold the fish and bring to the boil. Turn down to a simmer and remove the herbs and peppercorns.
Drop in the fish and cook gently until it is firm and no longer translucent- it needs to be lightly cooked through. Poach the eggs in a separate pan of water. Put the fish on serving plates and the poached egg on top