Breakfast

Bacon and tomato pitta

No of servings 1

Ingredients

3 slices of extra lean unsmoked bacon
1 wholemeal pitta
1 average tomato
2 teaspoons of olive oil spread

Method

1. Grill the bacon and roughly chop
2. Warm the pitta bread and spread with the olive spread
3. Slice the tomatoes and add them, along with the bacon to the pitta. Serve warm or keep for later.

Nutritional analysis per portion:

Energy
290kcal Fat
10.9g Of which
saturates
2.6g Salt
2g

Berry Smoothie with Omelette

No of servings 1

Ingredients

For the Smoothie:
60g raspberries
60g blueberries
150ml Eat Well Natural probiotic yogurt

For the omelette:
1 medium free range egg
1 medium free range egg white
1 tsp water
Pepper
Oil mister

50g spinach or salad leaves of your choice

Method

1. Make the smoothie by whizzing all the ingredients together in a blender.
2. Beat the egg and egg white together with the water and season with the pepper.
3. Heat a small non stick omelette pan and spray lightly with oil.
4. Pour in the egg mixture and cook the omelette.

Nutritional analysis per portion:

Energy
280kcal Fat
10.8g Of which
saturates
3.7g Salt
0.7g

Ham omelette with tomato topped muffin

No of servings 1

Ingredients

120g plum tomatoes, halved
1 wholemeal muffin
Few chopped chives

For the omelette:
1 medium free range egg
1 medium free range egg white
1 tsp water
Black pepper
Oil mister
46g (4 slices) extra lean honey roast ham, roughly chopped

Method

1. Grill the tomatoes until they are quite soft and keep warm.
2. Beat the egg and egg white together with the water and season with the pepper.
3. Heat a small non stick omelette pan and spray lightly with oil
4. Pour in the egg mixture and cook the omelette.
5. Just before the omelette completely sets add the ham and continue cooking until the egg is set and the base just browning.
6. Cut the muffin in half and toast. Top with the tomatoes and sprinkle with the chives.
7. Serve the omelette on a warmed plate with the tomato topped muffin.

Nutritional analysis per portion:

Energy
250kcal Fat
8.9g Of which
saturates
3.4g Salt
1.8g

M&S sausage breakfast

No of servings 1

Ingredients

2 (113g) extra lean pork sausages
50g Portobello mushrooms
1 medium tomato, halved
Olive oil
1 slice golden wholemeal bread

Method

1. Preheat a grill.
2. Place the sausages on the grill rack and cook for about 10 minutes each side, turning half way through cooking.
3. Lightly brush the mushrooms with oil. Add the mushrooms and tomato to the grill rack when you turn the sausages.
4. Meanwhile cut the bread in half and place on a warmed serving plate.
5. Serve the tomato and mushrooms on the bread to soak up any cooking juices, and serve the sausages on the side.

Nutritional analysis per portion:

Energy
280kcal Fat
5.8g Of which
saturates
2.6g Salt
1.5g

Savoury Drop Scones with Smoked Salmon

No of servings 1

Ingredients

For the savoury drop scones
150g self raising flour
2 tsp olive oil
4 medium free range egg whites
100g low fat unsweetened probiotic yogurt
2 tbsp water
2 tsps chopped chives
To serve
25g reduced fat soft cheese
60g wafer thin Loch Muir smoked salmon
25g thinly sliced cucumber

Method

1. Place the flour, olive oil, egg whites, yogurt, and water small food processor or blender and blend to mix to a batter. Stir in the dill.
2. Heat a non stick griddle or flat frying pan
3. Using a dessert spoon, spoon the batter into the hot pan and gently cook until the top of the pancake is bubbling and starting to dry. Turn over with a palette knife or non stick spatula and cook for another minute or two. You should be able to make 8 pancakes.
4. Spread the soft cheese on 2 of the pancakes, and serve with the smoked salmon and cucumber.
5. Cool the remaining drop scones and store in the fridge for 24 hours or freeze.

Nutritional analysis per portion:

Energy
305kcal Fat
10g Of which
saturates
3.2g Salt
2.1g

Scrambled egg and ham breakfast

No of servings 2

Ingredients

2 medium free range eggs
2 medium free range egg whites
50ml skimmed milk
1 tbsp chopped chives (optional)
1 tsp (5g) reduced fat olive spread
2 slices (80g) granary bread
2 slices (30g each) Wiltshire Ham

Method

1. Beat the egg whites and whole eggs with the milk adding chives and black pepper if desired.
2. Melt the spread in a small non stick pan and gently scramble the eggs, stirring occasionally until the egg is just set.
3. Meanwhile place the bread on two serving plate and top each with a slice of ham.
4. Spoon half the egg onto the ham and serve at once.

Nutritional analysis per portion:

Energy
250kcal Fat
9.8g Of which
saturates
2.2g Salt
1.8g