It was too rainy to leave the house this morning BUT it was a bank holiday (WOOP WOOP!) so I had lots of free time to make our own brunch and also managed to keep it under 300 calories! This dish is dead easy to make, it has all the taste with half the calories and it looks beautiful on the kitchen table!
4 eggs, keep them at room temperature before making this recipe.
1 medium red onion
400g tin of chopped tomatoes
1 medium bell pepper
30g of feta cheese
10 cherry tomatoes, halved.
salt and pepper
chilli flakes/fresh chilli
2 crushed cloves of garlic
*Note: your frying pan must fit into your grill oven*
- Finely chop the red onion and add to a non-stick frying pan (or use a low kcal spray oil) with the crushed garlic cloves – keep on a medium heat until the onion becomes slightly translucent
- Next add the tin of chopped tomatoes with a generous helping of ground pepper and keep on the medium heat for 4-5minutes
- Once the tomato mixture starts to bubble, turn the heat down to the lowest setting and add the cherry tomatoes.
- Add the chopped peppers to your mixture and then using your spatula, one at a time, create four small holes in your mixture and crack an egg into each hole. It doesn’t have to be perfect, don’t worry! The eggs will sink to the bottom of the mixture anyway and will form proper shapes as they cook.
- Once the egg whites have turned opaque, crumble the feta on top and place your pan under the grill for 3-5minutes. Keep watching your pan as it can burn very quickly.
- You know the recipe is ready to serve when the eggs have cooked on top, there should be no clear egg white left and it shouldn’t be very wobbly, you can then remove the pan and sprinkle the rocket and chilli flakes/fresh chilli on top.
- I love serving this recipe straight from the pan but be careful as it can be very hot after being in the grill. This recipe is best served immediately, with a side salad and some sweet potato wedges!
*Pictured above: A very happy roommate!*
Nutritional information per serving :
275kcal, 20g protein, 14g fat, 16g carbohydrate, 6g fibre.
I LOVE granola…..LOVE IT! But I can never eat it without feeling slightly guilty as it usually contains a huge amount of sugar and calories. This is my version of basic granola that won’t break the calorie bank.
Granola is basically cooked muesli so oats, nuts and berries are obvious ingredients. I’ve used almonds, cranberries and vanilla for this one but you could, for example, use unsalted roasted peanuts, raisins and cinnamon instead. Play around with a few variations until you find your favourite and then you can make it in big batches and store for up to a month in an airtight mason jar.
Makes 680g (17 servings)
One serving = 40g
100g almond flakes
50g milled flaxseed
4 Tbsp chia seeds
30g sunflower seeds
100g dried cranberries
50g desiccated coconut
2 Tbsp of rapeseed oil (vegetable oil)
1.5 Tbsp of dark molasses (or 2 Tbsp of honey)
125ml pure maple syrup
1 tsp vanilla essence
NOTE: Molasses are a by product of the refining sugar process. Molasses have a high mineral content and are a good source of magnesium, calcium, potassium, iron and vitamin B6.
- Preheat your fan oven to 150 degrees celsius. In a bowl mix all of the dry ingredients, except the coconut and cranberries.
- In another bowl mix up your wet ingredients – honey, maple syrup, vanilla and rapeseed oil.
- Combine the wet ingredients with the dry and thoroughly mix until all the dry ingredients are slightly wet and sticky.
- Split the mixture and spread evenly onto two baking trays/dishes so that there is lots of room for the granola to bake. If you overfill a container and then bake it, you won’t get a crispy granola (this is a mistake I have made many times). Bake your granola for 15minutes.
- After 15minutes, remove your baking trays from the oven and then add your cranberries and coconut.
- Bake for a further 15minutes.
- Once cool, store your granola in airtight jars and it will keep for up to a month.
- Serve with your choice of milk or yoghurt. I like to have a bowl of this with a small banana, pomegranate or a pear.
Nutritional Information per 40g bowl with 150ml slimline milk:
270kcal; 30g carbohydrates; 11g fat; 11g protein;
This recipe is a good source of omega 3 and 6 fats and contains a good source of potassium, magnesium, calcium and iron.
One of my favorite things about the weekend is that I have lots of free time to make brunch, the most important meal of the day!!
I usually head to the gym on Saturday mornings so protein pancakes are exactly what I need. Most of the blogs I read use whey protein powder for their pancakes and that’s absolutely fine but you can also get a cheaper, very easily absorbed, high quality protein from your diet. If you don’t use whey protein, these pancakes are perfect for your post-gym brunch!
The protein in these pancakes comes from egg whites and cottage cheese – don’t knock them till you try them!
This recipe serves 2 – Makes 5 pancakes
45g rolled oats
200g cottage cheese
2 Tablespoons of reduced fat milk (or any other milk you use)
1 teaspoon of vanilla extract
1 teaspoon of baking powder
1/2 teaspoon of baking soda
Pinch of salt
- Mixed berries
- Banana and strawberries
- Add all the ingredients to your blender and blend until you get a batter, it should be as thick as yoghurt.
- Add a little oil to a pan (you can a teaspoon of olive oil, light fry spray or whatever oil you usually use).
- Heat your pan and once you can feel heat over the pan add your batter.
- When you start to see little air bubbles in the batter, see picture below, flip the pancake and cook until light brown on both sides.
- This batter is very light and so take care when flipping each pancake for the first time as they may collapse in on themselves. Both sides of the pancake should be nicely browned. I usually heat the oven and put each pancake in until they are all cooked, this way they won’t be cold when you sit down to eat.
- Serve immediately with your toppings of choice. I’ve used half a mango and some coconut yoghurt for mine. You can also wrap 2 and a half pancakes (one serving) in tinfoil or cling film and reheat the next day for breakfast but they are best served fresh.
Nutritional information per serving (with yoghurt&half a mango):
250kcal; 29g carbs; 4g fat; 21g protein; dietary fibre 3g.
This recipe is low fat, high protein and is a good source of potassium and vitamin C (when mango is added).
CHOCOLATE for breakfast!!!
This is a recipe that I make every week. I can’t ever see myself getting bored of it as there are endless variations that you can experiment with. If you have never heard of overnight oats, the recipe is basically a thicker, fluffier and more satisfying version of porridge. The base for this recipe is oats and milk but they are soaked overnight in the fridge. Because you prepare this the night before, it is the absolute perfect recipe if you’re running out the door in the morning and need something healthy and satisfying to grab on the go. A serving of this always keeps me going until lunchtime!
The very basic recipe is, as I said above, your average porridge oats (40g) soaked in your favourite milk (150-200ml) overnight. However, I’m not going to start with the basic recipe. I’m going to start with Chocolate Overnight Oats because it’s January, it’s cold, dark and miserable and this is exactly what I need to get me out of bed in the morning!
This recipe serves 2
150ml milk (I used Avonmore Slimline Milk but you can use soya, almond or whatever else is in your cupboard)
80g porridge oats
22g of cocoa powder (unsweetened cocoa powder is best but I used Options Belgian hot chocolate powder)
1 medium banana
2 tbsp of chia seeds (If you don’t have these in your press you can just leave them out of the recipe)
- Add all of your dry ingredients into a bowl or jar (this will go into the fridge overnight so it’s better to be able to cover it with a lid or cling film)
- Mash up your banana and add to dry ingredients along with the milk
- Give your oats a good mix and then pop into the fridge overnight, or for at least 4 hours. Remember that this recipe serves 2 so if you want you can split it before it goes into the fridge or split it in the next day, whatever suits!
- Serve in the morning, hot or cold!
Nutritional information per serving:
300kcal, 11g protein, 6g fat, 51g carbohydrate, 10g fibre,