Recipes: Breakfast Week

Posh Beans on Toast (pictured above)

Give this classic dish a makeover with our modern twist that provides
two of your 5-a-day.
Prep: 10 minutes
Cook: 10 minutes
Serves 4

Ingredients
4 Cumberland sausages
400g can chopped tomatoes
2 tbsp Worcestershire sauce
2 tbsp tomato ketchup
400g can cannellini beans, drained and rinsed
400g can mixed beans, drained and rinsed
4 slices rustic bread, toasted
2 tbsp chopped parsley

Method
Place the sausages on a lined grill pan and place under a preheated grill for 10 minutes, turning once or twice until cooked throughout.

Meanwhile, place the tomatoes, Worcestershire sauce and ketchup in a large saucepan, add the beans, cover and cook for 5 minutes.

Spoon onto the toasted bread and top each with a sliced sausage and sprinkle with parsley.

Top tip:
Try topping with grilled bacon or, for a vegetarian option, a poached egg.

---

Rachel Allen's Mushroom, Tomato and Bacon Breakfast Bap

Prep: 5 minutes
Cook: 10 minutes
Serves 1

Ingredients
1 slice of a large beef tomato
1 large flat mushroom, stalk removed
2 tsp rapeseed oil
2 slices of lean unsmoked back bacon
1 wholemeal or wholegrain burger bun, bap or roll split in half
1 tsp of finely chopped chives
2-3 drops of lemon juice
1 tbsp of low fat cream cheese

Method
Place the slice of tomato on the flat side of the mushroom. Add the oil and season with a little pepper.

Roast the mushroom and tomato at 200oC, gas mark 6, for 7-10 minutes. Grill the bacon gently for 5-7 minutes turning regularly until cooked. Drain on kitchen paper. Meanwhile lightly toast the bun.

Add the chopped chives and lemon juice to the cream cheese and mix. Spread the cut sides of the toasted bun with the cream cheese mixture. Then arrange the tomato filled mushroom on top of the bottom bun, followed by the bacon.

Top with the second bun and serve.

---

Chia Breakfast Pots

Get a morning boost with these breakfast pots which are low in sugar, salt and saturated fat, but high in protein and packed with flavour.
Prep: 5 minutes plus cooling
Cook: 3 minutes
Serves 2


Ingredients
1 earl grey tea bag
250ml semi-skimmed milk
50g whole chia seeds
25g porridge oats
175g raspberries
4 tbsp low fat natural yogurt
1 tsp mixed seeds

Method
Steep the tea bag in 50ml boiling water for 1 minute, remove the bag.

Place the milk, chia seeds, oats, raspberries (reserving a few for garnish) and tea in a small saucepan and bring up to a simmer, cook gently for 2-3 minutes, stirring. Cool slightly.

Stir in 2 tbsp yogurt, transfer to 2 serving dishes and cool for 30 minutes or longer.

Top with remaining yogurt and raspberries and sprinkle over the mixed seeds.

Top tip:

Spoon into two sealed jars and top with fresh raspberries for an on-the-go breakfast (this will keep for a day).

---

Green Breakfast Smoothie

This super smoothie is high in vitamin C and makes a speedy start to any day.
Prep: 5 minutes
Serves 1
Ingredients
1 ripe banana, sliced
2 tbsp rolled oats, toasted
3cm piece root ginger, grated
150ml apple juice
50ml water
4 tbsp low fat natural yogurt
25g kale

Method
Place all ingredients in a liquidiser and pulse until smooth. Pour into a tall glass and serve.

Top tips:

Try using spinach instead of kale.

For a crunchy topping add a sprinkling of chia seeds.

---

Breakfast Omlette Wrap

Add a zing to brunch time with these healthy wraps – perfect for impressing friends and family.
Prep: 10 minutes
Cook: 10 minutes
Serves 2

Ingredients
4 medium eggs
4 tbsp semi-skimmed milk
2 tsp toasted sesame oil
1 courgette, cut into matchsticks
1 carrot, cut into matchsticks
2 spring onions, sliced into strips
2 tsp soy sauce
1½ tbsp sweet chilli sauce

Method
Beat the eggs and milk together and season. Heat 1 tsp oil in a 23cm frying pan and pour in half the mixture, swirling the mixture to the edges of the pan and cook for 2 minutes. Transfer to a plate and reserve while you make the second omelette.

Heat the remaining oil in the pan and fry the vegetables for 3 minutes, add the soy and cook for 1 minute.

Drizzle the chilli sauce over the omelettes. Add the vegetables and fold up the bottom half and then fold over again.

Top tips:

Wrap the omelette in baking parchment to form a parcel for a great on-the-go breakfast.
Try adding 1 tsp runny honey with the soy sauce for a sweeter taste.

To see who is taking part, find out how you can get involved, and for further ideas and inspiration head to www.shakeupyourwakeup.com