Top 5 Healthy breakfasts

healthy breakfasts

Berry & banana smoothie bowls

Berry & banana smoothie bowls
Preparation time:10 minutes
Cooking time:zero minutes
Total time:10 minutes
Serves: 2

Ingredients
2 small bananas, kind of chopped
100g frozen blended berries
2 medjool dates, pitted and kind of chopped
four mint leaves
½ x 500g pot Yeo Valley Natural Organic Yogurt
About 80g clean blueberries and blackberries
Small handful spelt flakes

Method

  1. Put the bananas, frozen berries, dates, mint and yogurt in a small high-speed blender. Whizz until completely smooth (you may want to stop it and scrape down the edges halfway through).
  2. Divide the smoothie between 2 bowls and pinnacle with the sparkling berries and spelt flakes. Serve immediately.

Cook’s tip
You can pinnacle the smoothie bowls with other fruits – strive sliced mango and kiwi fruit in place of berries for a tropical twist. The spelt flakes add crunch, but toasted pumpkin seeds or fl aked almonds paintings well, too.

Berry & banana smoothie bowls
Preparation time:10 minutes
Cooking time:zero minutes
Total time:10 minutes
Serves: 2

Ingredients
2 small bananas, kind of chopped
100g frozen blended berries
2 medjool dates, pitted and kind of chopped
four mint leaves
½ x 500g pot Yeo Valley Natural Organic Yogurt
About 80g clean blueberries and blackberries
Small handful spelt flakes

Method

  1. Put the bananas, frozen berries, dates, mint and yogurt in a small high-speed blender. Whizz until completely smooth (you may want to stop it and scrape down the edges halfway through).
  2. Divide the smoothie between 2 bowls and pinnacle with the sparkling berries and spelt flakes. Serve immediately.

Cook’s tip
You can pinnacle the smoothie bowls with other fruits – strive sliced mango and kiwi fruit in place of berries for a tropical twist. The spelt flakes add crunch, but toasted pumpkin seeds or fl aked almonds paintings well, too.

Boiled egg with rye bread soldiers

Go to paintings on an egg, they say. We agree that a simple boiled egg makes a high-quality filling breakfast. For a little extra fibre make rye bread squaddies.

With a GI of fifty this meal is high protein, low GI and provides one hundred sixty kcal per portion.

Ingredients:
2 medium eggs
2 slices darkish rye bread (pumpernickel)
5g unsalted butter, for spreading
sea salt and floor black pepper

Method
Half fill a medium saucepan with water and convey to the boil. Gently add the eggs to the water with a slotted spoon and go back to the boil.

Cook the eggs in the boiling water for 4-five minutes for a soft-boiled egg.

While the eggs are cooking, toast the bread, unfold it with a skinny layer of butter and cut into thin squaddies.

Put the eggs in egg cups and vicinity on small plates. Cut off the tops and season to taste. Serve with the infantrymen for dipping.

One-pan all-day breakfast

A hearty, low-calorie one-pan breakfast to wake you up and get your metabolism going.

Each serving gives 455 kcal, 22.5g protein, 22g carbohydrates (of which 10.5g sugars), 23g fat (of which 7.5g saturates), 7.5g fibre and 2.3g salt. With a GI of forty five this meal is high protein, low GI.

Ingredients
1 tbsp mild olive oil
8 x 10%t beef sausage, cut into chunks
6 spring onions, finely chopped
200g/7oz mushrooms, thinly sliced
2 garlic cloves, crushed
400g/14oz cherry tomatoes, halved
400g tin baked beans
four massive free-variety eggs
¼ tsp candy smoked paprika
40g/1½oz feta
2 tbsp finely chopped flat leaf parsley, to garnish

Method
Heat the oil in a massive, extensive frying pan. Brown the sausages for 2–3 mins, then dispose of from the pan and set aside.

Add the spring onions and mushrooms to the pan and cook over a medium warmth for 3–4 minutes, or until softened. Add the garlic and fry for 1 minute. Add the tomatoes, beans and sausages and simmer for 20 minutes or till the sausages are cooked through.

Make four wells in the mixture and crack the eggs into them. Cover the pan and steam for 6–eight minutes, or until the whites are set or cooked to your liking.

Sprinkle a touch paprika over every egg, collapse over the feta and spoon into bowls. Garnish with the parsley and serve immediately.

Baked egg with ham and spinach

This tasty egg pot is rich in protein, assisting you sense fuller for longer.

Each pot provides 195 kcal, 18g protein, 12g carbohydrate (of which 1g sugars), 8g fat (of which 2g saturates), 2.5g fibre and 0.95g salt.

Ingredients
25g/1oz slice ham
40g/1½oz child spinach
1 medium free-range egg
30g/1oz slice wholemeal or granary bread
2g low-fats margarine (optional)

Method
Preheat the oven to 180C/160C Fan/Gas 4.

Line a ramekin with the ham. Heat a small saucepan over a medium heat. Add the spinach with a touch of water and cook for 2 minutes, or till wilted. Remove from the heat, squeeze out any extra water and location on top of the ham.

Break the egg on pinnacle of the spinach. Bake for 10–15 minutes, or until the egg has set. Meanwhile, toast the bread and unfold with low-fats margarine, if using, and serve.

Crunchy banana yoghurt

Banana and yoghurt are an ideal low-calorie breakfast mixture that will keep you going till lunchtime. The banana adds sweetness without the need for additonal sugar and the seeds bring a satisfying crunch.

As a part of an Intermittent food plan plan, 1 serving provides: Your every day piece of fruit 2 of your 3 every day low-fat dairy quantities This meal offers 149 kcal in line with portion.

Ingredients
340g/12oz fat-free herbal Greek-style yoghurt
1 banana, peeled and sliced
15g/½oz blended seeds (pumpkin, sesame and sunflower) (or use toasted flaked almonds)

Method
Divide the yoghurt between two small bowls. Scatter the banana on top.

Sprinkle with seeds or nuts and serve.

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