BREAKFAST
IDHEELPAYSOU… TO
Breakfast makes you healthier and happier Research shows that eating breakfast can help to improve your health and your mood! So Shake Up Your Wake Up and make time for the most important meal of the day. Whether it’s a breakfast to grab before you head out of the door, enjoy on the run or take time over at the weekend, this booklet provides six easy and delicious breakfast recipe ideas.
This BREAKFAST BRUSCHETTA is perfect for sharing with friends or family at the weekend. It is high in protein, so can help you to feel full for longer and it provides one of your five-a-day. Sunshine on a plate! BOILED EGGS WITH CHEESE SOLDIERS will brighten any morning. This dish is a good source of protein and includes calcium, vitamin A and E.
The perfect porridge to give you a morning boost. This BANANA AND BLUEBERRY PORRIDGE is low in fat, a source of protein and contains two of your five-a-day! Pancakes are not just for Shrove Tuesday; these
GRANOLA PANCAKES are an ideal breakfast. Low in saturated fat and the pink grapefruit provides one of your daily fruit portions.
For those mornings when you need to grab something and get out of the door. These tasty MINI MARMALADE AND POPPY SEED LOAVES can be made in advance and eaten on the go. This OATY CHOCOLATE MOCHA DRINK is ideal if you struggle to eat a lot in the morning. It is a light breakfast which can be enjoyed on the move or at your desk. Also a good source of calcium.
BREAKFAST BRUSCHETTA
BOILED EGGS WITH CHEESE SOLDIERS
PREP TIME: 10 minutes COOK TIME: 20 minutes SERVES 4
PREP TIME: 5 minutes COOK TIME: 3-4 minutes SERVES 2
INGREDIENTS 750g cherry tomatoes 3 tbsp cold pressed rapeseed oil 1 tbsp balsamic vinegar 1 oval rustic loaf, cut into 4 long slices lengthways 300g unsmoked bacon 4 medium eggs, poached 2 tbsp chopped parsley
INGREDIENTS
HOW TO MAKE • Preheat the oven to 200 C, gas mark 6.
2 large eggs
• Place the tomatoes on a large baking tray and toss in 1 tbsp oil and balsamic vinegar, season and bake for 20 minutes until soft.
1 tbsp low fat mayonnaise
o
• Meanwhile, brush the bread with the remaining oil, place on a baking tray and add to the oven for the last 10-12 minutes of cooking. • Place the bacon under a preheated grill for 7-8 minutes then cut into thick slices. Mix with the tomatoes and use to top the toasted bread.
25g hard cheese e.g. Red Leicester, grated ½ punnet cress 2 slices wholemeal farmhouse bread, toasted
HOW TO MAKE • Place the eggs in a small saucepan and cover with cold water, bring to the boil. • Simmer for 3 minutes for soft centres. • Meanwhile, mix the cheese, mayonnaise and cress, reserving a little to sprinkle over. Spread over the toast and cut into soldiers. Serve with the boiled eggs.
• Serve topped with a poached egg and sprinkle with parsley.
TOP TIP
TOP TIP
for extra flavour Add chopped garlic to the bread can be made into d brea for brunch. Any remaining a later date. at use for n froze and mbs breadcru
Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com
Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com
Try scooping out the egg and spre ading it on top of the cheese for a quick sand wich.
BANANA & BLUEBERRY PORRIDGE
GRANOLA PANCAKES
PREP TIME: 2 minutes COOK TIME: 5 minutes SERVES 1
PREP TIME: 10 minutes COOK TIME: 10 minutes SERVES 4
INGREDIENTS 50g porridge oats 350ml semi-skimmed milk 1 banana, mashed 75g blueberries
HOW TO MAKE • Place the oats, milk and banana in a small saucepan and bring to the boil. • Simmer for 3-4 minutes, stirring occasionally. • Stir in the blueberries and serve.
INGREDIENTS 75g plain flour 50g wholemeal plain flour 1 large egg 350ml semi-skimmed milk 100g granola 2 tbsp rapeseed oil 2 pink grapefruit 2 tbsp honey
HOW TO MAKE • Place the flours in a large bowl and whisk in the egg, then gradually whisk in the milk to form a batter. Stir in the granola. • Heat a little oil in an 18cm based frying pan and add a ladle of the batter until the base is covered. Cook for 1 minute or until golden, flip over and cook until golden. Repeat to make 8 pancakes, keeping them warm, separated by squares of baking parchment. • Remove the pith from the grapefruit and cut out the segments over a bowl, reserving any juice. Fill the pancakes with the segments and a drizzle of honey and fold into quarters.
TOP TIP
TOP TIP
a blueberry conserve A handful of frozen blueberries or seasonal fruits too. would also work well. Try different
Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com
Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com
Try replacing the granola with toas ted oats or muesli and try different seasonal fruit filling s.
MINI MARMALADE & POPPY SEED LOAVES
OATY CHOCOLATE MOCHA
PREP TIME: 15 minutes COOK TIME: 20-25 minutes
PREP TIME: 5 minutes COOK TIME: 2 minutes
INGREDIENTS 150g butter, softened 150g caster sugar 2 large eggs 100g orange marmalade + 1 tbsp 100g self-raising white flour 75g plain wholemeal flour 1 tsp baking powder 2 tsp poppy seeds 25g toasted flaked almonds You will also need 8 mini loaf cases
MAKES 8
HOW TO MAKE
INGREDIENTS
• Preheat the oven to 180 C, gas mark 4. Place the loaf cases on a baking sheet.
½ tsp coffee granules
• Whisk the butter and sugar together in a bowl until pale and fluffy. Whisk in the eggs, one at a time. Gently whisk in the 100g marmalade.
2 tbsp oats
o
1 heaped tbsp drinking chocolate 300ml semi-skimmed milk
SERVES 1
HOW TO MAKE • Place the coffee, chocolate and half the milk in a small pan and bring to the boil. • Transfer to a blender with the remaining milk and puree until smooth, pour into a tall glass and serve.
• Mix together the flours, baking powder and poppy seeds and stir into the butter mixture. Fold in the almonds and spoon into the cases. Bake for 20-25 minutes until golden and cooked throughout. • Mix the remaining 1 tbsp marmalade with 1 tsp water and brush over the loaves while warm. Allow to cool.
TOP TIP
TOP TIP e for store in an airtight container or freez
Make ahead and added convenience.
Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com
Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com
For an extra coffee hit, try adding a shot of expresso instead of the granules. Or serve chilled over ice for a refreshing frappe.
Breakfast eaters have... MORE ENERGY Breakfast gives you the energy you need for the day ahead and helps regulate blood sugar.
FEEL LESS STRESSED Eating something in the morning can help improve your mood and lower your stress levels. Going for long periods without eating can result in low blood sugar which can affect mood.
BETTER CONCENTRATION Research has shown breakfast helps improve your memory, concentration and aspects of mental performance.
AND ARE MORE LIKELY TO BE A HEALTHY WEIGHT! The NHS says there is evidence to suggest that eating breakfast can help people to control their weight.
Did you know? • Half of people skip breakfast at some point during the week
• 15% of people don’t eat a morning meal at all! • 21% of people miss breakfast because they prefer to spend more time in bed
• 1 in 10 people skip breakfast in a bid to lose weight, but research suggests that eating breakfast can help you to manage a healthy weight
• 59% of people are unaware of the health and wellbeing benefits that breakfast can offer
For more information on the importance of breakfast visit
If this sounds like you, head to our website for information about why breakfast is important to your health.
WWW.SHAKEUPYOURWAKEUP.COM
WWW.SHAKEUPYOURWAKEUP.COM
Source: One Poll research (July 2012) with 2,000 respondents
Celebrate the most important meal of the day and feel the benefits of breakfast. #BreakfastWeek @breakfastweek facebook.com/shakeupyourwakeup pinterest.com/breakfastweek
For more information visit
WWW.SHAKEUPYOURWAKEUP.COM HGCA is a division of the Agriculture and Horticulture Development Board (AHDB) ŠAgriculture and Horticulture Development Board 2013
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