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breakfast

Porridge with Fresh fruit

4 portions, prep 5mins, cook 10mins

  • 125g old fashion porridge oats

  • 400ml water

  • 250ml Semi skimmed milk

  • 1tsp vanilla extract

  • Pinch cinnamon

  • Handful Fresh berries of choice

  • 1 medium sliced banana sliced

  • Chopped nuts to garnish (optional)

 

  1. In a medium saucepan bring water and milk to boil, over a medium heat

  2. Stir in oats vanilla extract & cinnamon. Reduce heat to low and simmer stir occasionally for 8-10 mins. Until oats have absorbed most f the liquid, if a little thick add more water

  3. Remove from heat, allow to stand to thicken

  4. Divide porridge into 4 portions (you can refrigerate unused portions and warm in microwave before serving)

  5. Before serving top each portion with the chopped banana fruit and nuts

 

Nutritional Information per Serving:

Cal: 220 | Fat: 3g | Sodium: 40mg | Carbs: 45g | Fibre: 7g | Sugars: 15g | Protein: 7g

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porridge

Vegetable Omelette

2 servings, prep 10mins, cook 10mins

  • 4 large eggs 

  • 60ml semi skimmed milk

  • black pepper, to taste 

  • 1 tablespoon olive oil 

  • 100g diced peppers (mixed colors) 

  • 100g diced tomatoes 

  • Large handful chopped spinach leaves 

  • 1 small diced red onion

  • 50g reduced-fat feta cheese, crumbled 

  • Fresh herbs (such as parsley or chives) for garnish 

 

  1. In a bowl, whisk together eggs, milk, and black pepper until well combined. 

  2. Heat olive oil in a non-stick frying pan over medium heat. 

  3. Add peppers, tomatoes, spinach, and red onions to the pan.

  4. Sauté for 3-4 minutes until the vegetables are slightly tender. 

  5. Pour the egg mixture evenly over the sautéed vegetables.  Allow the edges to set, then gently lift them with a spatula to let the uncooked eggs flow underneath.

  6. Once the omelette is mostly set but still slightly runny on top, sprinkle crumbled feta cheese over the omelette. 

  7. Continue cooking for an additional 1-2 minutes until the cheese is melted, and the omelette is cooked through. 

  8. Cut omelette in half

  9. Slide each half omelette onto serving plate, garnish with fresh herbs, and serve immediately. 

 

Nutritional Information per Serving:

Cal: 250 | Fat: 17g | Sodium: 380mg | Carbs: 9g | Fiber: 2g | Sugars: 5g | Protein: 16g

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omelette

Wholegrain pancakes with blueberry compote

4 servings, prep 15mins, cook 15mins

  • 60g wholewheat flour

  • 1 tbs sugar

  • 1tsp baking powder

  • 120ml low fat natural yoghurt (not Greek)

  • 1 large egg

  • 2tbs unsalted butter – melted

  • 1tsp vanilla extract

  • 150g blueberries

  • 2 tbs honey

  • A little water

 

For compote

  1. Add blueberries and honey to a pan,

  2. Heat gently until blueberries have softened and some have split,

  3. Add a little water if needs thinning or compote begins to stick to pan

 

For pancakes

  1. In a bowl whisk together all the dry ingredients

  2. In a different bowl mix all wet ingredients

  3. Stir wet into dry, combine until just mixed

  4. Heat large frying pan or griddle if you have one over a medium heat

  5. Ladle 4 puddles of the batter to form pancakes (depending on size of pan you may have to cook in batches)

  6. Cook until bubbles form on the surface, flip and cook until golden brown on both sides

  7. Serve with a generous spoonful of the blue berry compote

 

 

Nutritional Information per Serving:

Cal: 250 | Fat: 7g | Sodium: 250mg | Carbs: 40g | Fibre: 5g | Sugars: 10g | Protein:2g

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pancakes

Avocado toasts with poached eggs

2 servings, prep 10min, cook 5mins.

  • 2 slices wholegrain bread, toasted

  • 1 medium ripe avocado

  • Ground Black pepper to taste

  • 2 large eggs poached

  • Optional toppings, red pepper flakes, cherry tomatoes or fresh herbs

 

  1. Spread the mashed avocado evenly on the toast

  2. Season with black pepper

  3. Top with poached egg

  4. Garnish with optional toppings

 

Nutritional Information per Serving:

Cal: 300 | Fat: 18g | Sodium: 250mg | Carbs: 26g | Fiber: 10g | Sugars: 2g | Protein: 12g

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Avocado toast

Quinoa breakfast bowl

Servings 2. Prep 15mins, cook 15mins

  • 185gms cooked quinoa (follow instructions on packet)

  • 120ml low-fat Greek yoghurt

  • 1 large handful mixed berries

  • 1tbs honey

  • 2tbs chopped nuts

 

  1. Divide the quinoa between 2 bowls

  2. Top with Greek yoghurt, berries and nuts

  3. Drizzle honey over the top and serve

 

 

Nutritional Information per Serving:

Cal: 320 | Fat: 10g | Sodium: 60mg | Carbs:50g | Fibre: 7g | Sugars: 20g | Protein: 15g

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Quinoa breakfast

Whole wheat Breakfast Burrito

2 servings, prep10mins, cook 10mins.

  • 4 large eggs scrambled with a little milk

  • ½ can black beans, rinsed

  • 2 small tomatoes diced

  • 1 small red onion diced

  • 100g grated reduced fat cheese

  • 2 wholewheat tortillas

  • Salsa and fresh coriander to garnish

 

  1. In a pan scramble the eggs until just set

  2. Warm tortillas in microwave

  3. Assemble the burritos by layering eggs, black beans, tomatoes, red onion and cheese on each tortilla

  4. Roll burritos and garish with salsa and fresh coriander if required

 

 

Nutritional Information per Serving:

Cal: 380 | Fat: 14g | Sodium: 480mg | Carbs:40g | Fibre: 10g | Sugars: 5g | Protein: 25g

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breakfast burrito

Chai seed pudding with mixed berries

2 servings, prep 5mins, chill overnight (4hrs minimum)

  • 50g Chia seeds

  • 240ml unsweetened almond milk

  • 1tsp vanilla extract

  • 1 large handful mixed berries

  • Optional drizzle of honey

 

  1. In a bowl mix the chia, almond milk and vanilla extract

  2. Stir well and refrigerate for at least 4 hours or overnight

  3. Before serving stir well to ensure a smooth consistency

  4. Divide into two bowls

  5. Top with berries and drizzle of honey if required

 

 

Nutritional Information per Serving:

Cal: 200| Fat: 10g |Sodium: 70mg | Carbs:25g | Fibre: 12g | Sugars: 8g | Protein: 5g

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Chai pudding

Smoked salmon & Avocado bagel

2 servings, prep 10mins,

  • 2 wholegrain bagels

  • 1 ripe avocado sliced

  • 120g smoked salmon

  • 1tbs capers

  • Dill to garnish

 

  1. Split and toast the bagels until golden brown

  2. Spread the sliced avocado on each half of bagel

  3. Top each half with smoked salmon and sprinkle with capers

  4. Garnish with dill

 

 

Nutritional Information per Serving:

Cal: 320| Fat: 15g | Sodium: 500mg | Carbs:35g | Fibre: 9g | Sugars: 2g | Protein: 20g

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smoked salmon bagels

Spinach & Feta egg Muffins

4 servings, prep 10mins, cook 20mins

  • 6 large eggs

  • 1 large handful spinach chopped

  • 50g reduced fat feta cheese, crumbled

  • 1 red pepper diced

  • Black pepper to taste,

  • a little cooking oil

 

  1. preheat oven to 175oC, Gas 4

  2. grease a 4-hole muffin tin with the oil

  3. in a bowl whisk eggs spinach cheese pepper and add ground black pepper to taste

  4. pour the mixture evenly into the holes in the muffin pan

  5. bake for about 20mins until the eggs are set

  6. allow to cool slightly before removing from tin, then serve

 

 

 

Nutritional Information per Serving:

Cal: 150| Fat: 10g | Sodium: 280mg | Carbs:3g | Fibre: 1g | Sugars: 2g | Protein: 12g

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spinach feta muffins

Sweet potato hash with turkey sausage

4 servings, prep 15mins, cook 20mins

  • 2 medium sweet potatoes peeled and diced

  • 8 lean turkey sausages, skins removed 1 red pepper deseeded and chopped

  • 1 med. onion chopped

  • 2 cloves garlic minced

  • 1tsp smoked paprika

  • Ground black pepper to taste

  • A little olive oil to cook

 

  1. In a large frying pan heat a little over a medium heat

  2. Add the sweet potato and cook until they start to soften

  3. Add the turkey sausage and cook for a further 4 min breaking the sausages up with spoon

  4. Add the onion, pepper and garlic to the pan

  5. Season with the paprika and pepper

  6. Cook until sweet potatoes are tender and sausage is fully cooked

  7. Divide between 4 plates and serve (can pop extra portions in fridge, when cool cover. and reheat in microwave, will keep for 4 days

 

 

 

Nutritional Information per Serving:

Cal: 280 | Fat: 10g | Sodium: 480mg | Carbs: 30g | Fibre: 5g | Sugars: 7g | Protein: 18g

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Sweet pot hash

Plan designed, using NHS guidelines by first taste nutrition

for Sedge at Fitness-together

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