Healthy Food Recipes

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Breakfast doesn't have to be sugary cereals and fry-ups! Take a look at our quick, easy recipes for a great start to the day.

Mushrooms on Toast:
These mushrooms are cooked in a delicious sauce - and they take just minutes to make. You'll eat well, yet wisely, with this healthy start to the day.

Serves: 4    Preparation time: 5 minutes   Cooking time: 10 minutes

You will need:
350g mushrooms, washed and sliced; 300ml (½ pint) semi-skimmed milk; 4 x 30g slices wholemeal bread; 4 teaspoons low fat spread; 4 level teaspoons cornflour, blended with 2 tablespoons cold water

What you need to do:

• Put the mushrooms and milk into a saucepan and heat until just boiling. Reduce the heat and simmer gently for 5 minutes. Meanwhile, toast the bread and spread each slice with 1 teaspoon of low fat spread.
• Put the toast onto 4 warm plates. Stir the blended cornflour into the mushrooms. Heat until the mixture thickens (it will only take a few seconds) then cook gently for 1 minute. Share between the slices of toast and serve immediately.

Tip 1: You can use regular or mini pitta breads if you prefer. Warm the pittas first and stuff them with some shredded lettuce before spooning in the mushrooms.

Tip 2: Another time, use the mushroom mixture as a delicious filling for omelettes.

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Scrambled eggs with grilled tomatoes and mushrooms:
For a nourishing cooked breakfast, enjoy this tasty combination.

Serves: 4   Preparation time: 5 minutes   Cooking time: 10 minutes

You will need:
4 tomatoes, halved; 4 large mushrooms; 4 slices wholemeal or white bread; 8 eggs; 4 tablespoons semi-skimmed milk; 2 teaspoons low fat spread; Ground black pepper

What you need to do:

• Preheat the grill. Arrange the tomatoes and mushrooms on the grill rack and grill them for 8-10 minutes. Whilst they are cooking, toast the bread. Beat the eggs and milk together. Melt the low fat spread in a non-stick saucepan and add the beaten eggs. Cook over a medium-high heat, stirring all the time with a wooden spoon, until the eggs are set.
• Serve the scrambled eggs on the slices of toast, along with the grilled tomatoes and mushrooms. Season with some pepper, then serve.

Tip 1: To prevent the eggs from over-cooking and getting too dry, it's a good idea to stop cooking them when they are still quite sloppy, as they will continue to cook just from the heat of the pan for another minute or two.

Tip 2: If you're not keen on tomatoes, grill some pieces of red or yellow pepper instead.

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Porridge with yoghurt and berries:
Porridge is very satisfying and good for you - especially when served with fruit. What's more, porridge oats are very economical to buy, and much better for you than sugar-coated cereal. A great way to start your day!

Serves: 4   Preparation time: 5 minutes   Cooking time: 10 minutes

You will need:
150g porridge oats; 900ml (1½ pints) cold water; 8 tablespoons low-fat natural yoghurt; 100g frozen summer berries or forest fruits, thawed

What you need to do:

• Put the porridge oats and water into a non-stick saucepan. Heat and stir until boiling, then reduce the heat and simmer gently, stirring often, for 5 minutes.
• Share the porridge between 4 serving bowls and top each portion with 2 tablespoons of yoghurt. Spoon the berries on top, then serve.

Tip 1: Try to remember to take the frozen fruit out of the freezer the night before, so that it has thawed out in time for breakfast.

Tip 2: Try spooning some canned pineapple in natural juice over the yoghurt instead of using berries.

http://www.nhs.uk/Change4Life/Pages/change-for-life.aspx

Last updated 30/03/2012