Day 8 Sort Your Life Out: Start The Day Right!

Are you a nightmare when it comes to eating breakfast first thing in the morning? There are so many reasons not to eat breakfast (well we say ‘reasons’ loosely as essentially they are just poor excuses!) from not having enough time, not being hungry when you wake up, or just generally not liking the trendy bird food brekkie that’s cool at the minute!

However, research suggests people who eat breakfast are slimmer because they tend to eat less during the day, especially high-calorie snacks. Not only that, but by simply having breakfast your metabolism is kick started and you burn more calories during the day.

If you’re short on time in the morning, think about ways of gaining time by keeping your breakfast choice simple, either by waking up 10 minutes earlier or getting other chores out of the way ahead of time.

Energy-boosting breakfasts

‘Apple pie’ porridge

Serves: one adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 345kcal (1,443kJ)

Ingredients

50g of porridge oats
200ml of apple juice (with no added sugar)
100ml of semi-skimmed milk
1 medium dessert apple, diced
1 pinch of cinnamon

This is a warm and comforting porridge spiced up with the classic flavours of a homemade apple pie.

Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for five minutes, stirring often. Spoon the porridge into a serving bowl and add a sprinkling of cinnamon.

Or you could try

  • baked beans on wholemeal toast 

Protein-packed breakfasts

Scrambled eggs (with optional wholemeal toast)

Serves: one adult
Preparation time: 5 minutes
Cooking time: 5 minutes
Calories per portion: scrambled eggs 247kcal (1,033kJ), two slices of wholemeal toast 190kcal (795kJ)

Ingredients

2 eggs
4 tbsp of semi-skimmed milk
2 slices wholemeal toast
2 tsp of low-fat spread
1 pinch of black pepper
Optional sprinkling of chopped chives (calories nominal)

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.

Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they’re just set with big, soft curds. Serve the eggs on the slices of toast, sprinkle them with chives, and season with some pepper.

Or you could try

  • smoked salmon and low-fat cream cheese bagel 

Lighter bites

Green smoothie

Serves: one adult
Preparation time: 5 minutes
Cooking time: none
Calories per portion: 140kcal (586kJ)

Ingredients

40g of tinned mango slices (discard liquid)
40g of tinned peach slices (discard liquid)
40g of frozen spinach
1 medium banana
200ml of water (or as required)

Smoothies are a great introduction to breakfast if you don’t normally have much of an appetite at the crack of dawn. They’re also a good portable option for your morning commute.

Compared with some hardcore recipes, our green smoothie is a softer version that’s quite sweet and fruity, while still giving you a healthy serving of greens. Blend all the ingredients together until smooth. Add more water to achieve the desired consistency.

Or you could try

  • very berry smoothie (banana, frozen summer berries or forest fruits, low-fat natural yoghurt, apple juice)

Five-minute breakfasts

‘Grab and go’ breakfast bar

Makes: six bars
Preparation time: 15 minutes
Cooking time: 25 minutes
Calories per portion (one bar): 300kcal (1,255kJ)

Ingredients

150g of jumbo oats
2 medium, very ripe bananas
60g of melted butter
60g of cherries
60g of cranberries
40g of sunflower seeds
40g of pumpkin seeds

Sometimes mornings can be a bit of a rush. Make a batch of these granola bars, with no added sugar, in advance for a healthy breakfast on the go.

Preheat the oven to 200C (fan 180C, gas mark 6). Mix the oats, cherries, cranberries and seeds together in a bowl. Pour in the melted butter and mix in thoroughly to make sure the oats are well coated.

On a separate plate, mash the bananas into a pulp with a fork, add to the oat mixture, and mix well. Spread the mixture into a 30x20cm tin and bake in the oven for 20-25 minutes. Once cooked, transfer to a wire rack to cool, then cut into six bars.

Or you could try

  • one-minute omelette – combine one beaten egg, a few spinach leaves and some chopped lean roast ham in a bowl. Microwave on full power for a minute or until the egg is set.

Weekend treats

English breakfast muffin

Serves: one adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 309kcal (1,293kJ)

Ingredients

1 wholemeal English muffin, sliced in half
1 poached egg
1 slice of lean roast ham
20g of reduced-fat or “light” medium-hard cheese
2 tsp of low-fat spread
20g of fresh spinach leaves
1 pinch of ground black pepper

Oozing poached egg on a layer of cheese and roast ham – what’s not to love about this lower-calorie version of the classic English breakfast muffin?

Preheat the grill. Toast the muffins on the cut sides only. Poach the egg in gently simmering water for 3-4 minutes until the yoke is set but still runny in the middle.

Spread the toasted sides with the low-fat spread and lay on the spinach leaves, ham and cheese. Place the poached egg on one muffin half, season with black pepper, and top with the other half.

Or you could try

  • healthy full English breakfast

There you have it, think of the benefits you can have from getting some brekkie down you in the morning! And to be honest, those recipes don’t half sound tasty!! At The Sheffield College we offer a range of Catering courses, so why not cast your eye over them now!

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