1. Yoghurt and berries
This may seem like a ridiculously simple breakfast suggestion – and it is very simple – but when you look at the breakdown of nutrients it’s actually a very good way to start your day. It is also extremely quick and easy to prepare.
Coconut yoghurt is both dairy free and FODMAP/keto friendly, so for those with specific dietary requirements it is a very safe option – it’s also utterly delicious. It is now available from most large supermarkets: ‘Koko’ is a good brand, as is ‘CO YO’, as neither contain heaps of added sugar
If you’re fine with dairy, try using Greek yoghurt. It has a particularly high protein content when compared to other yoghurts, and a creamy consistency that works so well with the berries. I’d recommend the ‘Fagé’ brand.
Most berries are naturally low in sugars, so all drop berries such as raspberries, strawberries, blackberries, blueberries, and blackcurrants are fine to use. Just avoid stone fruits, such as cherries, plums, apricots and peaches.
1. No real method here; just top a bowl of coconut yoghurt with berries of your choice and eat away! You can increase the calorie and nutrient intake by adding nuts and seeds to the mix.
2. Nut ‘porridge’
This breakfast dish needs to be prepared the night before and left to soak in the refrigerator. But don’t worry, it’s incredibly quick to prepare. The nuts and seeds soak up the liquid as they steep, producing a creamy porridge-like dish. Really, you can use whatever nuts and seeds you like, just blitz them in a food processor and leave them to soak in the milk of your choice. The result is a delicious, creamy porridge without the big hit of carbs. Below is a good base recipe.
10g chia seeds
10g hemp seeds
20g flax seeds
25g pecan nuts
25g toasted coconut flakes
200 ml almond milk
½ tsp ground cinnamon
*As an example: the macro breakdown for almonds = 74% fat, 13% protein, 13% carbs. One ounce (28 grams) of almonds contains only 5 grams of carbs, 3 of which come in the form of dietary fibre.
1. Place all of the ingredients in a food processor (a NutriBullet works brilliantly for this) and blend until a medium fine crumb.
2. Place the mixture in a bowl and pour over the almond milk. Cover and refrigerate overnight.
You can either eat the porridge cold or gently heat it in a pan (though you will need to add a little more milk before doing this). You can also add a little sugar, honey or Stevia if you crave the extra sweetness.
3. Poached eggs with tomato sauce
A very quick and simple breakfast or lunchtime meal. The sauce can be made in minutes using just tomato paste, fresh tomatoes, or a mixture of both.
2 large eggs
1 tsp oil (olive, coconut, rapeseed – whatever you prefer)
1 clove garlic, sliced
1 tsp tomato paste
5 tbsp water
½ tsp thyme (fresh or dried)
Black pepper, cracked
1 tbsp white wine or cider vinegar
1. Heat the oil in a small pan over a medium heat. Add the sliced garlic and cook gently until the garlic turns golden brown.
2. Add the tomato paste, cook for 30 seconds, then add the water and mix. (Rather than adding paste and water you could simply add 1 whole chopped tomato at this point.)
3. Add the thyme, salt and pepper to taste, and gently cook out for 5 minutes.
4. Meanwhile… Fill a small deep saucepan with water and bring to the boil. Add the vinegar and reduce to a rolling simmer.
5. Stir the water with a whisk or large spoon to create a whirlpool effect. Quickly crack each egg and drop it into the centre of the swirling water. For soft eggs, cook for 3 minutes; 4 minutes for medium, and 5 minutes for set yolks.
6. Serve immediately with a little cheese.
Kcal = 272
Carbs = 15
Fat = 16
(*values calculated using coconut oil)
Vegetarian = YES
Home freeze = NO
Refrigerate = EAT IMMEDIATELY
4. Roast butternut and black pudding
Butternut squash may not sound like an obvious choice for breakfast but its high vitamin A and C content paired with a sweet nutty flavour make for a great start to your day. It also works wonderfully with black pudding. The two flavours complement each other extremely well, and with black pudding’s healthy dose of B12, iron and relatively high protein the two combined provide a good nutrient hit. Add in some greens for magnesium and potassium and you’re set for the day.
Whilst butternut squash does, of course, contain a healthy dose of carbohydrate it is still relatively low when compared to other carb sources and much of that carbohydrate content comes in the form of dietary fibre. For example, 100g of butternut squash contains approximately 12g carbohydrate, compared to rye bread’s 48g per 100g.
100g black pudding
¼ butternut squash, seeds removed (skin on)
50g spring onions
2 tsp oil
1 sprig of thyme or sage
1 tsp rapeseed oil
Pinch of nutmeg
To save time, the butternut squash can be roasted in advance and kept in the refrigerator. It will keep for 3 days and can be reheated in the oven or under the grill with the black pudding.
1. Cut the Butternut squash into four pieces through its length, giving four long wedge shaped pieces. Remove the seeds.*
2. You will only need one piece of squash per portion. Place the wedge on a baking tray, drizzle with 1 tsp oil. Add salt and pepper, and the sage or thyme. Place the black pudding on the same tray and roast at 180°C for 25 minutes, or until the squash is tender.
3. Meanwhile, add the remaining oil to a deep pan and add the spring onions. Gently fry until wilted. Season with salt, pepper and a pinch of nutmeg.
4. To serve, plate the black pudding with the spring onions. Run a knife or spoon under the flesh of the squash to remove it from the skin, and transfer it to the plate. For an extra calorie hit, add a poached egg and spinach.
*The seeds are rich in calcium and zinc, with 30% protein content. They are also delicious when roasted. Simply rinse them, dry thoroughly, and mix with 1 tsp coconut oil, salt, pepper, and any spice(s) of your choosing. Roast at 180°C for approx. 15-20 mins, until golden and crisp. Sprinkle over soups, salads or the dish given above. They also make a great snack by themselves.
Kcal = 445
Protein = 19
Carbs = 45
Fat = 21
Vegetarian = NO
Home freeze = NO
Refrigerate = 2 DAYS
5. Smoked haddock & egg
Simple but effective, that’s what this dish is all about. Smoked haddock can be bought and kept in the fridge for a good few days, making it an excellent breakfast, lunch or dinner option. When topped with a poached egg and accompanied by a little asparagus or spinach it becomes a good, high protein balanced dish.
The haddock can simply be grilled – around 2-3 minutes on each side under a hot grill – but poaching helps to retain its moisture. The choice is yours.
200g naturally smoked haddock fillet
1 bay leaf
1 large egg
2 tsp white wine vinegar
100g of asaparagus
1 tsp rapeseed oil
Sea salt and black pepper
1. Place a piece of greaseproof paper in the bottom of a pan large enough to hold the haddock fillet. Place the fish on top of the paper, then add enough water to just cover the fish. Add the bay leaf to the water then place another piece of greaseproof paper on top of the fish.
2. Place the pan over a medium high heat until it comes to a simmer. Reduce the heat and leave the fish to very gently heat through while you prepare the rest of the dish.
3. Bring a small saucepan of water to the boil, add the vinegar, and reduce the heat to a gentle simmer. Carefully crack the egg into the pan and leave it to poach for 3 minutes (longer for a set yolk). Remove the egg and drain it on kitchen towel.
4. Pour away the water from the poaching pan and return to to a high heat. Add the oil, then the asparagus, and gently sautee. Once wilted (a minute or so) season them with salt and pepper.
5. To serve, remove the smoked haddock from the poaching water, drain it well, and place it in the centre of a plate. Top with the asparagus and poached egg.