BREAKFAST

IDEASTO HELP YOU…

Research shows that eating breakfast can help to improve your health and your mood! So Shake Up Your Wake Up and make time for the most important meal of the day.Whether it’s a breakfast to grab before you head out of the door, enjoy on the run or take time over at the weekend, this booklet provides six easy and delicious breakfast recipe ideas.

Breakfast makes you healthier and happier

This BREAKFAST BRUSCHETTA is perfect for sharing with friends or family at the weekend. It is high in protein, so can help you to feel full for longer and it provides one of your five-a-day.

Sunshine on a plate! BOILED EGGS WITH CHEESE SOLDIERS will brighten any morning. This dish is a good source of protein and includes calcium, vitamin A and E.

The perfect porridge to give you a morning boost. This BANANA AND BLUEBERRY PORRIDGE is low in fat, a source of protein and contains two of your five-a-day!

Pancakes are not just for Shrove Tuesday; these GRANOLA PANCAKES are an ideal breakfast. Low in saturated fat and the pink grapefruit provides one of your daily fruit portions.

For those mornings when you need to grab something and get out of the door. These tasty MINI MARMALADE AND POPPY SEED LOAVES can be made in advance and eaten on the go.

This OATY CHOCOLATE MOCHA DRINK is ideal if you struggle to eat a lot in the morning. It is a light breakfast which can be enjoyed on the move or at your desk. Also a good source of calcium.

INGREDIENTS

2 large eggs

25g hard cheese e.g. Red Leicester, grated

1 tbsp low fat mayonnaise

½ punnet cress

2 slices wholemeal farmhouse bread, toasted

PREP TIME: 5 minutes COOK TIME: 3-4 minutes SERVES 2

HOW TO MAKE

• Place the eggs in a small saucepan and cover with cold water, bring to the boil.

• Simmer for 3 minutes for soft centres.

• Meanwhile, mix the cheese, mayonnaise and cress, reserving a little to sprinkle over. Spread over the toast and cut into soldiers. Serve with the boiled eggs.

Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com

BOILED EGGS WITH CHEESE SOLDIERS

TOP TIPTry scooping out the egg and spreading it on top of the cheese for a quick sandwich.

INGREDIENTS750g cherry tomatoes

3 tbsp cold pressed rapeseed oil

1 tbsp balsamic vinegar

1 oval rustic loaf, cut into 4 long slices lengthways

300g unsmoked bacon

4 medium eggs, poached

2 tbsp chopped parsley

HOW TO MAKE

PREP TIME: 10 minutes COOK TIME: 20 minutes SERVES 4

• Preheat the oven to 200oC, gas mark 6.

• Place the tomatoes on a large baking tray and toss in 1 tbsp oil and balsamic vinegar, season and bake for 20 minutes until soft.

• Meanwhile, brush the bread with the remaining oil, place on a baking tray and add to the oven for the last 10-12 minutes of cooking.

• Place the bacon under a preheated grill for 7-8 minutes then cut into thick slices. Mix with the tomatoes and use to top the toasted bread.

• Serve topped with a poached egg and sprinkle with parsley.

BREAKFAST BRUSCHETTA

TOP TIP

Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.comAdd chopped garlic to the bread for extra flavour

for brunch. Any remaining bread can be made into

breadcrumbs and frozen for use at a later date.

INGREDIENTS

75g plain flour

50g wholemeal plain flour

1 large egg

350ml semi-skimmed milk

100g granola

2 tbsp rapeseed oil

2 pink grapefruit

2 tbsp honey

HOW TO MAKE

PREP TIME: 10 minutes COOK TIME: 10 minutes SERVES 4

• Place the flours in a large bowl and whisk in the egg, then gradually whisk in the milk to form a batter. Stir in the granola.

• Heat a little oil in an 18cm based frying pan and add a ladle of the batter until the base is covered. Cook for 1 minute or until golden, flip over and cook until golden. Repeat to make 8 pancakes, keeping them warm, separated by squares of baking parchment.

• Remove the pith from the grapefruit and cut out the segments over a bowl, reserving any juice. Fill the pancakes with the segments and a drizzle of honey and fold into quarters.

GRANOLA PANCAKES

TOP TIPTry replacing the granola with toasted oats or muesli and try different seasonal fruit fillings.Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com

INGREDIENTS

50g porridge oats

350ml semi-skimmed milk

1 banana, mashed

75g blueberries

HOW TO MAKE

• Place the oats, milk and banana in a small saucepan and bring to the boil.

• Simmer for 3-4 minutes, stirring occasionally.

• Stir in the blueberries and serve.

PREP TIME: 2 minutes COOK TIME: 5 minutes SERVES 1

Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com

TOP TIPA handful of frozen blueberries or a blueberry conserve

would also work well. Try different seasonal fruits too.

BANANA & BLUEBERRY PORRIDGE

Rate this recipe and get full nutritional analysis at www.shakeupyourwakeup.comRate this recipe and get full nutritional analysis at www.shakeupyourwakeup.com

TOP TIPFor an extra coffee hit, try adding a shot of expresso instead of the granules. Or serve chilled over ice for a refreshing frappe.

½ tsp coffee granules

1 heaped tbsp drinking chocolate

2 tbsp oats

300ml semi-skimmed milk

• Place the coffee, chocolate and half the milk in a small pan and bring to the boil.

• Transfer to a blender with the remaining milk and puree until smooth, pour into a tall glass and serve.

150g butter, softened

150g caster sugar

2 large eggs

100g orange marmalade + 1 tbsp

100g self-raising white flour

75g plain wholemeal flour

1 tsp baking powder

2 tsp poppy seeds

25g toasted flaked almonds

You will also need 8 mini loaf cases

PREP TIME: 15 minutes COOK TIME: 20-25 minutes MAKES 8 PREP TIME: 5 minutes COOK TIME: 2 minutes SERVES 1

• Preheat the oven to 180oC, gas mark 4. Place the loaf cases on a baking sheet.

• Whisk the butter and sugar together in a bowl until pale and fluffy. Whisk in the eggs, one at a time. Gently whisk in the 100g marmalade.

• Mix together the flours, baking powder and poppy seeds and stir into the butter mixture. Fold in the almonds and spoon into the cases. Bake for 20-25 minutes until golden and cooked throughout.

• Mix the remaining 1 tbsp marmalade with 1 tsp water and brush over the loaves while warm. Allow to cool.

MINI MARMALADE & POPPY SEED LOAVES

OATY CHOCOLATE MOCHA

TOP TIPMake ahead and store in an airtight container or freeze for

added convenience.

INGREDIENTS HOW TO MAKEHOW TO MAKEINGREDIENTS

Did you know?

• Half of people skip breakfast at some point during the week

• 15% of people don’t eat a morning meal at all!

• 21% of people miss breakfast because they prefer to spend more time in bed

• 1 in 10 people skip breakfast in a bid to lose weight, but research suggests that eating breakfast can help you to manage a healthy weight

• 59% of people are unaware of the health and wellbeing benefits that breakfast can offer

MORE ENERGY Breakfast gives you the energy you need for the day ahead and helps regulate blood sugar.

FEEL LESS STRESSED Eating something in the morning can help improve your mood and lower your stress levels. Going for long periods without eating can result in low blood sugar which can affect mood.

BETTER CONCENTRATION Research has shown breakfast helps improve your memory, concentration and aspects of mental performance.

AND ARE MORE LIKELY TO BE A HEALTHY WEIGHT! The NHS says there is evidence to suggest that eating breakfast can help people to control their weight.

For more information on the importance of breakfast visit WWW.SHAKEUPYOURWAKEUP.COM

If this sounds like you, head to our website for information about why breakfast is important to your health.

WWW.SHAKEUPYOURWAKEUP.COM

Source: One Poll research (July 2012) with 2,000 respondents

Breakfast eaters have...

For more information visit

WWW.SHAKEUPYOURWAKEUP.COM

Stoneleigh Park Kenilworth Warwickshire CV8 2TL

HGCA is a division of the Agriculture and Horticulture Development Board (AHDB)

©Agriculture and Horticulture Development Board 2013

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