TO... Research shows that eating breakfast can make you healthier and happier!
Despite this, a worrying quarter of people are skipping breakfast once or
more during the week, with more than one in ten never eating it.* To make it easier for you to shake up your wake up and ensure you never have an excuse to miss breakfast again, this booklet includes eight brand new breakfast ideas. Our tasty recipes range from quick and simple breakfast bagels, Bircher muesli and breakfast biscuits, through to our indulgent egg and bacon club or sausage frittata.
So whether it’s a breakfast to grab before you head out of the door, one to have on the run, or something you can enjoy on a leisurely weekend morning, there’s something here to suit everyone. *One Poll survey, Dec 2013 Why breakfast? Breakfast gives you energy… There is a breakfast for You wouldn’t set off for a long journey everyone Eating something in the morning can help why start the day on empty. Breakfast improve your mood and make you feel provides the fuel you need to tackle the less stressed. The good news is that the day ahead. choice of breakfast foods available means
Breakfast is an ideal tastes and lifestyle.
opportunity to get important nutrients And remember… a busy Breakfast time is a great occasion to get morning schedule doesn’t vitamins and minerals that you may not have to mean a missed get elsewhere in your diet. Including fruit breakfast and vegetables at breakfast helps you Many of the breakfasts in this booklet are prepared in under 15 minutes or can be made in advance so that they’re ready when you need them. PEAR & CINNAMON BREAKFAST BAGELS BIRCHER MUESLI WITH 3 TOPPINGS Low Quick and calorie easy
Nutritional analysis for these recipes available at shakeupyourwakeup.com
PEAR & CINNAMON BREAKFAST BAGELS BIRCHER MUESLI WITH 3 TOPPINGS PREP: 10 minutes + soaking time PREP: 5 minutes COOK: 15 minutes COOK: 2-3 minutes MAKES: 4 MAKES: 1 100g jumbo oats 1 plain or wholemeal bagel, halved Choose from the following options: e.g. 50g dried cranberries, 50g sultanas 25g almonds, roughly chopped AVOCADO & YEAST EXTRACT TOPPING ½ tsp ground cinnamon 2 tsp yeast extract (e.g. Marmite) 2 tbsp clear honey ½ ripe avocado, mashed 2 tsp mixed seeds 2 ripe pears, cored and grated COTTAGE CHEESE & MARMALADE 1. Preheat the oven to 160oC, gas mark 3. 2 tbsp fat free cottage cheese 1 tbsp thick cut marmalade 2. Mix together the oats, dried fruit, almonds and cinnamon and spread out on a large baking tray. PEANUT BUTTER & BANANA Drizzle over the honey and mix to evenly coat. 1½ tbsp smooth peanut butter Bake for 15 minutes until golden. Allow to cool. ½ ripe banana, sliced 3. Stir in the milk and allow to soak in the fridge Drizzle clear honey ideally overnight. 1. 4. Stir in the grated pears and serve with yogurt until golden. Choose one of the toppings above or a little extra milk. and spread over the bagel halves.
TOP TIP TOP TIP
Try using cinnamon and raisin bagels. pot or plastic container with a little natural yogurt. OATMEAL LOAF MUESLI BREAKFAST BISCUITS PREP: 20 minutes plus proving time PREP: 15 minutes + chilling COOK: 30-35 minutes COOK: 15-20 minutes MAKES: 1 loaf MAKES: 12 biscuits 100g butter, softened 25g golden caster sugar 25g oatmeal 1 medium egg yolk 25g oats + 1 tbsp 50g oats 7g sachet dried yeast 25g oatmeal 1 tsp salt 1 tbsp clear honey ½ tsp baking powder 2 tbsp rapeseed oil 25g dried apricots, chopped 25g sultanas 1. in a large bowl. 1. Preheat the oven to 160oC, gas mark 3. Line 2 baking trays with baking parchment. 2. In a separate bowl, mix 300ml warm water with the 2. Whisk the butter and sugar together until pale
3. remaining ingredients and then mix into the
smooth and elastic. Place in an oiled bowl, cover
hour until doubled in size.
3. 4. Preheat the oven to 200oC, gas mark 6. Grease to a 22 x 16cm rectangle, cut into 12 biscuits. a 1kg loaf tin. Place on the prepared trays and bake for 5. Knock the dough back and mould into a rough loaf shape to drop into the prepared tin. Cover and leave before transferring to a cool rack. for 30 minutes or until doubled in size. Sprinkle with TOP TIP golden. Remove from the tin and cool. 6. Serve with jam, marmalade or lemon curd.
TOP TIP Simply roll into a large round shape and place straight on a greased baking tray and bake instead of using a loaf tin. MUESLI BREAKFAST OATMEAL LOAF BISCUITS Family breakfast On-the-go
Nutritional analysis for these recipes available at shakeupyourwakeup.com
BEETROOT, APPLE & BREAKFAST EGG & BLUEBERRY SMOOTHIE BACON CLUB PREP: 5 minutes PREP: 15 minutes SERVES: 1 COOK: 20 minutes SERVES: 4 25g cooked beetroot 2 tbsp oats 400g vine on cherry tomatoes 100g blueberries 1 tbsp rapeseed oil and spray oil 150ml carton fat free natural yogurt 8 rashers smoked back bacon 100ml apple juice 4 medium eggs 12 slices wholemeal farmhouse bread, 1. Place all ingredients in a liquidizer and process toasted until smooth, pour into a tall glass and serve. 4 tbsp reduced fat cream cheese 25g watercress TOP TIP 2 tbsp low fat mayonnaise Use other soft fruit or orange juice instead of apple juice. Try replacing the oats with wheatgerm. 1. Preheat the oven to 200oC, gas mark 6. 2. Place the tomatoes on the vine in a small roasting
Once cooked remove from the vine.
3.
4. Spread 4 slices of the toast with the cream cheese
and top with the watercress then the bacon. 5. Spread a further 4 slices of toast with the mayonnaise and top with the tomatoes and then the egg. Add the remaining 4 slices of toast and secure with a wooden skewer.
TOP TIP You might prefer to try poached or scrambled eggs. BEETROOT, APPLE & BREAKFAST EGG & BLUEBERRY SMOOTHIE BACON CLUB On-the-go Weekend treat
Nutritional analysis for these recipes available at shakeupyourwakeup.com
SAUSAGE & EGGY BREAD TOMATO FRITTATA WITH FRUIT KEBABS Family Kid breakfast friendly
Nutritional analysis for these recipes available at shakeupyourwakeup.com
SAUSAGE & EGGY BREAD TOMATO FRITTATA WITH FRUIT KEBABS PREP: 10 minutes PREP: 10 minutes COOK: 15 minutes COOK: 15 minutes SERVES: 4 SERVES: 4 125g new potatoes, sliced 1 medium egg 1 tbsp rapeseed oil 4 cooked sausages, sliced e.g. Cumberland 4 slices brioche 6 medium eggs, beaten Selection of fruit, e.g. grapes, banana slices, 200g can reduced sugar and salt baked beans strawberries, apple cubes etc. 2 tbsp chopped parsley 150ml natural yogurt 150g cherry tomatoes, halved 1 tbsp clear honey EQUIPMENT FOR SCHOOLS EQUIPMENT FOR SCHOOLS Oven with grill compartment Small bowl Small saucepan Fork Colander Measuring spoons 20cm frying pan Chopping board Wooden spoon Spoon Fork Oven with grill compartment Cooks knife Baking parchment Chopping board Fish slice Oven gloves Wooden skewers Cooks knife 1. until tender, drain and then slice. 1. Beat the egg and milk together and soak the brioche in it. 2. Heat the oil in a 20cm frying pan and fry the potatoes and sausages for 2 minutes. 2. Place the bread on a grill pan lined with baking
3. Beat the eggs with the beans and parsley and minutes each side until golden. season. Add the tomatoes to the pan and pour over 3. Meanwhile, thread alternative pieces of fruit of your choice onto 2 wooden skewers or 4 cocktail sticks 4. and place on top of the eggy bread. golden and cooked through. Allow to rest for a few minutes before removing from the pan. 4. Drizzle yogurt with the honey and serve with the eggy bread and fruit kebab. TOP TIP TOP TIP Try using a thick slice of white farmhouse bread instead of the brioche. Celebrate the most important meal of the day and feel the benefits of breakfast.
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Keto Breakfast: Discover 30 Easy to Follow Ketogenic Breakfast Cookbook recipes for Your Low-Carb Diet with Gluten-Free and wheat to Maximize your weight loss
Keto Breakfast: Discover 30 Easy to Follow Ketogenic Breakfast Cookbook recipes for Your Low-Carb Diet with Gluten-Free and wheat to Maximize your weight loss
