Collection: Nutrition
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Kcal 300
Toasted Crumpet and Poached Eggs
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Kcal 300
Quinoa Raspberry and Chocolate Porridge
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Kcal 300
Bircher Style Berry Muesli
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Kcal 300
Tomato and Parmesan Fritatta
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Kcal 300
Mango and Pineapple Smoothie
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Kcal 300
Blueberry Soya Milk Smoothie
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Kcal 300
Mixed Berry Smoothie
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Kcal 300
Green Machine Smoothie
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Kcal 300
Raspberry and Greek Yoghurt Smoothie
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Kcal 300
Oat Strawberry Smoothie
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Kcal 300
Breakfast Wrap
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Kcal 300
Fried Eggs on Toast
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Kcal 300
Quorn Bacon Sandwich
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Kcal 300
Traditional Porridge
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Kcal 300
Pineapple and Greek Yoghurt
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Kcal 300
Boiled Eggs
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Kcal 300
Fruit and Fibre
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Kcal 300
Poached Eggs On Toast
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Kcal 300
Traditional Overnight Oats
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Kcal 300
Fruit and Nuts
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Kcal 300
Quick Breakfast Biscuits
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Kcal 300
Banana Chocolate Pancake
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Kcal 300
Breakfast Super Blend
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Kcal 300
Banana muesli
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Kcal 300
Fresh fruit and yoghurt
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Kcal 300
Smoked Salmon Bagel
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Kcal 300
Dried fruit compote
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Kcal 300
Egg and ham muffin
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Kcal 300
Fruit and nut granola bars
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Kcal 300
Toasted Cheese and Tomato Thin
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Kcal 300
Apple Cinnamon French Toast
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Kcal 300
Avocado On Toast
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Kcal 300
Warm fruit wrap
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Kcal 300
Mushroom and Spinach Scramble
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Kcal 300
Oatibix
Toasted Crumpet and Poached Eggs
- Easy
Toasted Crumpet and Poached Eggs
Instructions
Brush a large flat mushroom with olive oil and grill on a piece of foil for 10 minutes under a medium hot grill. Meanwhile poach an egg and toast a crumpet. Serve egg on top of the crumpet and the grilled mushroom on the side.
Quinoa Raspberry and Chocolate Porridge
- Easy
Quinoa Raspberry and Chocolate Porridge
Instructions
Rinse 50g of quinoa in a sieve under running water. Place in a small pan with 150ml skimmed milk or almond milk and a dash of vanilla essence. Gently bring to the boil and simmer, stirring occasionally for 12 – 15 minutes. Serve topped with 80g raspberries or other berries and 10g plain chocolate, grated over the berries.
Bircher Style Berry Muesli
- Easy
Bircher Style Berry Muesli
Instructions
Stir together 40g rolled oats with 50g mixed, defrosted frozen berries, 150ml skimmed milk and 10g chopped hazelnuts. Leave overnight and serve in the morning when ready for breakfast.
Tomato and Parmesan Fritatta
- Easy
Tomato and Parmesan Fritatta
Instructions
Heat oven to 200oc/ gas 6. Add 5ml olive oil or vegetable oil to a non-stick frying pan and gently cook 50g of chopped mushrooms and a chopped tomato for 5 minutes, adding a little water if necessary. Pour into a large oven-proof ramekin. Whisk two eggs with 10g Parmesan cheese and pour into the ramekin. Bake for 15 to 20 minutes and serve.
Mango and Pineapple Smoothie
- Easy
Mango and Pineapple Smoothie
Instructions
Blend 100g frozen, partly defrosted mango with 100g pineapple juice and 15g fine oatmeal. Whizz well and serve.
Blueberry Soya Milk Smoothie
- Easy
Blueberry Soya Milk Smoothie
Instructions
Put 100g frozen, partly defrosted blueberries in a blender and blend along with 150g soya milk and a banana. Add a dash of vanilla essence, stir well and serve.
Mixed Berry Smoothie
- Easy
Mixed Berry Smoothie
Instructions
Pour 50ml apple juice into ice cube maker and freeze overnight. Blend 150g mixed frozen, defrosted berries with 200g 2% fat Greek yoghurt and 50ml apple juice. Crush the apple juice ice cubes and add to the smoothie along with15g (1 tablespoon) finely ground oatmeal. Once blended, pour and serve.
Green Machine Smoothie
- Easy
Green Machine Smoothie
Instructions
Put an 80g handful of baby spinach leaves into a blender along with 20g peanut butter, 100ml apple juice and a banana in a blend and whizz until smooth. Serve poured over some crushed ice.
Raspberry and Greek Yoghurt Smoothie
- Easy
Raspberry and Greek Yoghurt Smoothie
Instructions
Blend a banana with 100g frozen, partly defrosted raspberries, 150ml skimmed milk or soya milk and 100g 2% fat Greek yoghurt until smooth. Serve in a long glass.
Oat Strawberry Smoothie
- Easy
Oat Strawberry Smoothie
Instructions
Place 35g of low fat natural yoghurt (soya yoghurt if you prefer), a banana, 100g frozen defrosted strawberries, 20ml of orange juice and 35g oatmeal in a blender and blend until smooth. Add a little crushed ice (optional), pour and serve.
Breakfast Wrap
- Easy
Breakfast Wrap
Instructions
Warm through a tortilla wrap under the grill. Spread with 50g of ricotta cheese and lay on fruit of your choice like a grated apple, some berries or a small, sliced banana. Fold in sides, roll up and tuck in with a fork.
Fried Eggs on Toast
- Easy
Fried Eggs on Toast
Instructions
Fry two eggs in a non-stick pan sprayed with a few sprays of olive oil spray. Serve with a slice of wholemeal toast and a grilled tomato.
Quorn Bacon Sandwich
- Easy
Quorn Bacon Sandwich
Instructions
Cook four slices of vegan Quorn ‘bacon’ slices according to pack instructions. Use to make a sandwich using two thick slices of wholemeal bread along with some ketchup and slices of tomato.
Traditional Porridge
- Easy
Traditional Porridge
Instructions
Make up a bowl of porridge using 40g of oats and 300ml skimmed milk or light, fortified dairy alternative. Top with a teaspoon of dried fruit of your choice like chopped dates, raisins or sultanas and serve.
Pineapple and Greek Yoghurt
- Easy
Pineapple and Greek Yoghurt
Instructions
Mix 80g pineapple canned in natural juice with a sliced banana and 150ml low fat Greek yoghurt. Sprinkle with 15g of chopped nuts of you choice and serve.
Boiled Eggs
- Easy
Boiled Eggs
Instructions
Peel an orange and put in a bowl. Tuck in while boiling 2 eggs to your liking, which you can then serve with a slice of wholemeal bread or toast.
Fruit and Fibre
- Easy
Fruit and Fibre
Instructions
Serve a 40g bowl of fruit and fibre style breakfast cereal. Top with a sliced banana and serve with skimmed milk or a fortified milk alternative.
Poached Eggs On Toast
- Easy
Poached Eggs On Toast
Instructions
Poach 2 eggs and serve on a slice of toast with a grilled mushroom on the side.
Traditional Overnight Oats
- Easy
Traditional Overnight Oats
Instructions
Stir 40g porridge oats into 150ml fortified light soya milk along with 2 chopped dried apricots. Leave overnight in the fridge. When ready to serve, grate in a hard pear. Stir, sprinkle with 1 teaspoon of chopped nuts or seeds of your choice and serve.
Fruit and Nuts
- Easy
Fruit and Nuts
Instructions
Serve a 45g bowl of bran flakes with 100ml fortified almond milk and top with 1 tablespoon of low fat Greek yoghurt, 80g of berries and a teaspoon chopped nuts or seeds of your choice.
Quick Breakfast Biscuits
- Easy
Quick Breakfast Biscuits
Instructions
Place 2 wheat styled biscuits like Weetabix in a bowl. Sprinkle with a handful of dried fruit and serve with skimmed milk or a light, fortified dairy alternative.
Banana Chocolate Pancake
- Easy
Banana Chocolate Pancake
Instructions
Blend together an egg with a banana to make the pancake mixture and a dash of vanilla essence (optional). Spray a small non-stick frying pan with olive oil spray and pour in the mix to make a pancake. While cooking, break up 2 squares (15g) of dark, 70% cocoa chocolate and sprinkle over. Let the chocolate melt, turn the pancake over and once lightly golden both sides, serve.
Breakfast Super Blend
- Easy
Breakfast Super Blend
Instructions
Blend together 80g of strawberries (fresh or frozen), 150g-skimmed milk or fortified light, dairy alternative, a heaped teaspoon of oat bran and 1 tablespoon low fat Greek yoghurt. Blitz to your preferred consistency. The more bubbles you can introduce when blending the more filling this smoothie will be. Serve with a 20g handful of chopped nuts on the side.
Banana muesli
- Easy
Banana muesli
Instructions
50g no added sugar muesli topped with a sliced banana and served with 150ml skimmed milk (or dairy equivalent)
Fresh fruit and yoghurt
- Easy
Fresh fruit and yoghurt
Instructions
Serve 80g canned peaches in natural juice with a sliced banana and 50g of 2% fat Greek yoghurt. Sprinkle with 10g toasted sunflower seeds.
Smoked Salmon Bagel
- Easy
Smoked Salmon Bagel
Instructions
Spread 20g reduced fat cream cheese on half a toasted wholemeal bagel (use gluten free if relevant) and sprinkle with some freshly chopped dill. Top with 40g sliced smoked salmon and serve with sliced pear. 279kcal.
Dried fruit compote
- Easy
Dried fruit compote
Instructions
Heat the zest of an orange in 50ml water. Once boiling pour over a bowl of 75g mixed dried fruit mixed with a quarter of a lemon. Cool, leave in the fridge overnight and serve topped with 30g 2% fat Greek yoghurt and sprinkled with 25g of sugar free muesli.
Egg and ham muffin
- Easy
Egg and ham muffin
Instructions
Poach an egg and grill both sides of a wholemeal English muffin. Lay a piece of ham (or Quorn ham-style slice) on one side of the muffin and top with some slices of tomato. Top the other side with the poached egg. Grind over some black pepper and serve.
Fruit and nut granola bars
- Easy
Fruit and nut granola bars
Instructions
Mix 150g oats with 60g each raisins and dried chopped apricots and 40g each chopped hazelnuts and sunflower seeds. Pour in 60g melted butter and mix well. Mash 2 medium bananas and stir in. Spread into 30cm x 20cm tin and bake 20 – 25min. Cut into 6 bars and serve.
Toasted Cheese and Tomato Thin
- Easy
Toasted Cheese and Tomato Thin
Instructions
Open out a wholemeal ‘thin’ and toast (use gluten free if relevant). Sprinkle one side with 40g grated, reduced fat cheddar (or vegan equivalent) and top with a few slices of tomato. Put under a hot grill for a few minutes until cheese has melted. Season with black pepper, top with remaining part of thin and serve with remaining slices of tomato on the side.
Apple Cinnamon French Toast
- Easy
Apple Cinnamon French Toast
Instructions
Beat an egg with a pinch of ground cinnamon with 60ml skimmed milk. Dip in 2 slices of wholemeal bread. Cook in non-stick frying pan using spray oil. Serve with a sliced apple and 1tbs of low fat fromage-frais on the side.
Avocado On Toast
- Easy
Avocado On Toast
Instructions
Toast a slice of wholemeal bread and top with half an avocado (70g) diced and mixed with fresh coriander, lime juice and fresh chopped chilli (optional).
Warm fruit wrap
- Easy
Warm fruit wrap
Instructions
Heat a wholegrain tortilla wrap (for 10 seconds in the microwave or in hot, non-stick frying pan). Remove, spread with a heaped tbs 2% fat Greek yoghurt and lay on top 1tbs frozen berries, which have been defrosted and heated. Sprinkle with a little granulated sweetener (optional) and a heaped tsp toasted sunflower seeds. Roll up and serve.
Mushroom and Spinach Scramble
- Easy
Mushroom and Spinach Scramble
Instructions
Combine two beaten eggs with a few leaves of torn spinach and a diced mushroom in a bowl. Microwave on full power or cook gently in a small, non-stick frying pan until egg is set. Serve with a slice of wholemeal toast. Have with a 150ml glass of orange juice.
Oatibix
- Easy
Oatibix
Instructions
Serve two Oatibix or 40g oat flakes in a bowl topped with 100ml skimmed milk (or light, fortified soya milk) and a sliced banana.