Hotting up breakfast time

Emma Brown | 06 Feb, 2017

Blueberry & banana pancakes

Blueberry & banana pancakes

Serves 1 - 285 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
285 10.1g 2.1g 37.9g 28.6g 13.3g 0.40g

Ingredients

  • 1 medium overripe banana
  • 1 medium egg
  • 1 medium egg white
  • 10g rolled oats
  • 40g blueberries
  • 1 tsp olive oil
  • 1 tsp honey

Method

  1. Heat the olive oil in a frying pan, over a medium heat.
  2. Meanwhile, mash up the banana in a bowl until no big lumps are visible. Then mix in the egg and an extra egg white.
  3. Add the oats and half the blueberries and mix well.
  4. Spoon the mixture into the pan to make 3 small pancakes. Cook for 1-2 minutes on each side, until golden and cooked through.
  5. Serve with the rest of the blueberries and a drizzle of honey on top.
Eggs on toast with spinach

Eggs on toast with spinach

Serves 1 - 195 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
195 6.3g 2.0g 20.4g 5.7g 12.0g 0.96g

Ingredients

  • 1 medium free range egg
  • Splash of semi skimmed milk
  • 1 wholemeal thin
  • Large handful of watercress, spinach and rocket salad
  • Reduced salt & sugar tomato ketchup
  • Salt and pepper to season

Method

  1. Whisk the egg and add a splash of milk. Season and mix well.
  2. Pop the two halves of the thin into the toaster or under the grill.
  3. Microwave the egg for around 40 seconds and then give it another good mix. Put back in the microwave for a further 30 seconds and mix again.
  4. Lay a bed of watercress, spinach and rocket onto a plate and put the toasted thin on top. Add the egg and finish with a good squirt of ketchup (or another sauce of your choice).
Banana & peanut butter on toast

Banana & peanut butter on toast

Serves 1 - 356 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
356 12.3g 2.9g 52.3g 20.4g 12.7g 0.91g

Ingredients

  • 2 medium slices of wholemeal bread
  • 2 heaped tsp (10g each) smooth peanut butter
  • 1 medium banana

Method

  1. Toast the bread to your liking.
  2. Evenly spread the peanut butter over each slice of toast.
  3. Slice the banana and top each piece of toast with half the banana slices.
Perfect porridge

Perfect porridge

Serves 1 - 447 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
447 17.7g 2.3g 60.2g 30.8g 16.0g 0.25g

Ingredients

  • 40g porridge oats
  • 220ml skimmed milk
  • Half a medium banana, chopped
  • 40g blueberries
  • 1 tsp of honey
  • 6 walnut halves, chopped

Method

  1. Add the porridge and milk to a saucepan or a microwavable bowl. Cook on the hob or in the microwave according to instructions.
  2. Mix in the honey and top with chopped banana, blueberries and the walnuts.
Salmon & egg on toasted bagel

Salmon & egg on toasted bagel

Serves 1 - 412 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
412 14.5g 3.7g 42.6g 4.5g 25.6g 1.84g

Ingredients

  • 1 sesame seed topped bagel or wholemeal bagel
  • 1 tsp low fat spread
  • 2 small eggs
  • 25g smoked salmon, cut into ribbons
  • Fresh dill
  • Fresh for garnish
  • Salt and pepper to season

Method

  1. Split the bagel in half and pop into the toaster or under the grill.
  2. Meanwhile break the eggs into a small bowl and whisk together. Season.
  3. Microwave the eggs for around 40 seconds and then give it another good mix. Put back in the microwave for a further 30 seconds and mix again.
  4. Spread the toasted bagel with low fat spread and top with the scrambled egg and smoked salmon. Garnish with fresh dill and serve.

Nutritionist Emma Brown, MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.