#BreakfastWeek. Follow us on social media for breakfast inspiration and news and join the conversation!

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Amice McCoy
5 years ago
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1 Follow us on social media for breakfast inspiration and news and join the conversation! Shake Up Your Wake Up Shake Up Your Wake Up Shake Up Your Wake Up Visit our website The Shake Up Your Wake Up campaign is delivered by the Agriculture and Horticulture Development Board Agriculture and Horticulture Development Board All rights reserved. Stoneleigh Park Kenilworth Warwickshire CV8 2TL T:

2 Your mission should you choose to accept it EAT BREAKFAST It s widely known that breakfast is regarded as the most important meal of the day it gives you the energy for the day ahead. But a staggering 45% of people admit that they skip breakfast* at least once a week which can result in low energy, feeling grumpy and struggling to concentrate. References: * The Grocer - 10 things you need to know about breakfast (August 2015)

Modern life means we all have demands on our time.

little time to make and eat breakfast before heading out of the house.

Porridge and toast are popular morning choices but make sure you don t let the breakfast boredom set in by having the same thing every day.

58% of people* who often skip breakfast say they just don t feel able to face food early in the morning.

If you really don t have time to eat before leaving home, don t worry, we ve got some recipe ideas that can be prepared ahead.

3 Modern life means we all have demands on our time. Whether it s getting the kids up, dressed and to school on time, an early morning visit to the gym, or a long commute into work, meaning there s little time to make and eat breakfast before heading out of the house. This booklet aims to offer breakfast solutions suited to different mornings, so it s time to re-think breakfast and start eating it every day! Porridge and toast are popular morning choices but make sure you don t let the breakfast boredom set in by having the same thing every day. We ve provided some ideas to perk up your porridge and tart up your toast! 58% of people* who often skip breakfast say they just don t feel able to face food early in the morning. A breakfast smoothie can offer a solution, meaning you can get your morning energy in a drink. If you really don t have time to eat before leaving home, don t worry, we ve got some recipe ideas that can be prepared ahead. That way you can just grab breakfast on the way out the door to eat on the go or when you arrive at work and they re healthy too. At the end of a long week, we all deserve a more leisurely breakfast come Saturday morning when you can get friends or family together and chat about your weekend plans over a tasty and filling brunch! So are you ready to accept Mission Breakfast? Turn the page to start exploring our breakfast ideas for a healthier and happier morning. References: * AHDB Tracker survey (July 2015)

Cranberry & Pomegranate Perk up your Porridge It s easy to fall

perking up your porridge with different toppings to add variety

Make your basic porridge using the recipe below and then get

50g dried cranberries 25g pomegranate seeds Place the oats,

Apple & Cinnamon Coconut & Banana 25g fresh coconut, grated 1

semiskimmed milk Energy: 309 kcal Fat: 8.6g Sugars: 14.

4 Cranberry & Pomegranate Perk up your Porridge It s easy to fall into a breakfast rut and have the same thing every day so try perking up your porridge with different toppings to add variety to your breakfast. Make your basic porridge using the recipe below and then get creative with your flavours! 50g dried cranberries 25g pomegranate seeds Place the oats, milk and cranberries in a small saucepan. * Heat gently and cook for 3-4 minutes. Top with pomegranate seeds. Apple & Cinnamon Coconut & Banana 25g fresh coconut, grated 1 ripe banana, sliced ¼tsp dark muscovado sugar Place the oats, milk and ¾ coconut in a small saucepan. Mash ¾ of the banana and add to the pan. Heat gently and cook for 3-4 minutes. Top with remaining coconut and banana and sprinkle over the sugar. Basic Porridge Cook: 3-4 minutes 40g porridge oats 300ml semiskimmed milk Energy: 309 kcal Fat: 8.6g Sugars: 14.1g ½tsp ground cinnamon 1 red apple Place the oats, milk and cinnamon in a small saucepan. Grate ¾ of the apple and add to the pan, heat gently and cook for 3-4 minutes. Top with remaining sliced apple and add a pinch of cinnamon. ly rgy slow ase ene le g re in ts o a g O ou keep to help y nchtime. lu until Full nutritional analysis of recipes available on

Toast Toppers Chutney Toast with Scrambled Egg Vary your toast toppings to help combat breakfast

2 medium eggs (whisked) Dash of semi-skimmed milk 1tbsp chopped chives 1 thick slice wholemeal bread

Cook, stirring occasionally until lightly scrambled. Stir in the chives.

Soft Cheese Spread & Seeds Information Cook: 5 minutes Energy: 344 kcal Fat: 15.2g Sugars: 8.

3g 1 slice wholemeal bread 1tbsp light soft cheese ½tsp yeast extract (eg Marmite) Sprinkle of mixed

5 Toast Toppers Chutney Toast with Scrambled Egg Vary your toast toppings to help combat breakfast boredom with these tasty ideas. 2 medium eggs (whisked) Dash of semi-skimmed milk 1tbsp chopped chives 1 thick slice wholemeal bread (toasted) 1tbsp tomato chutney Place the eggs, milk and seasoning in a small saucepan. Cook, stirring occasionally until lightly scrambled. Stir in the chives. Spread the chutney on the toast and top with the eggs. Soft Cheese Spread & Seeds Information Cook: 5 minutes Energy: 344 kcal Fat: 15.2g Sugars: 8.0g Prep: 3 minutes Energy: 205 kcal Fat: 7.5g Sugars: 2.3g 1 slice wholemeal bread 1tbsp light soft cheese ½tsp yeast extract (eg Marmite) Sprinkle of mixed seeds Toast the bread and spread with the soft cheese. Spread the yeast extract onto the cheese to give a marbled effect and sprinkle over the seeds. The average person sits down to breakfast at 7.31am during the week and 8.28am at the weekend. Full nutritional analysis of recipes available on

SMOOTHIES Wheaty Raspberry Smoothie Do you struggle to eat first thing in the

2 raspberries (frozen or fresh) 1 wholewheat biscuits 225ml semi-skimmed milk 25g

pulse until smooth. Pour into a tall glass and serve chilled.

4g Sugars: 24g GREEN SMOOTHIE Ginger is a great aid for digestion.

150ml apple juice 50ml water 4tbsp low fat natural yogurt 25g kale Place all

6 SMOOTHIES Wheaty Raspberry Smoothie Do you struggle to eat first thing in the morning? Try having a breakfast smoothie with oats to give you energy. 2 raspberries (frozen or fresh) 1 wholewheat biscuits 225ml semi-skimmed milk 25g low fat yogurt ½tbsp clear honey Place all the ingredients in a liquidiser and pulse until smooth. Pour into a tall glass and serve chilled. Energy: 251 kcal Fat: 8.4g Sugars: 24g GREEN SMOOTHIE Ginger is a great aid for digestion. 1 ripe banana, sliced 2tbsp rolled oats, toasted 3cm piece root ginger, grated 150ml apple juice 50ml water 4tbsp low fat natural yogurt 25g kale Place all ingredients in a liquidiser and pulse until smooth. Pour into a tall glass and serve. Energy: 353 kcal Fat: 4.2g Sugars: 48g Full nutritional analysis of recipes available on

Prepare Ahead 100g salad potatoes, cut into chunks 1 medium egg 25g smoked ham, diced ½tbsp rapeseed oil 1tsp basil pesto 25g watercress 50g cherry tomatoes, halved Cook: 12 minutes Short on time in

6g Sugars: 3.1g Place the potatoes in a small saucepan and cover with water. Bring to the boil and cook for 6 minutes. Add the egg to the pan and continue to cook for 6 minutes.

Place on a plate and top with the halved egg. Serve with crusty bread.

7 Prepare Ahead 100g salad potatoes, cut into chunks 1 medium egg 25g smoked ham, diced ½tbsp rapeseed oil 1tsp basil pesto 25g watercress 50g cherry tomatoes, halved Cook: 12 minutes Short on time in the morning? Make your breakfast ahead and just grab and go as you head out the front door! Breakfast Salad Don t let busy mornings get in the way of hungry tummies. Energy: 306 kcal Fat: 18.6g Sugars: 3.1g Place the potatoes in a small saucepan and cover with water. Bring to the boil and cook for 6 minutes. Add the egg to the pan and continue to cook for 6 minutes. Drain and cool under cold water. Peel the egg. Meanwhile, whisk the oil, pesto and seasoning in a large bowl and toss in the potatoes, add the ham, watercress and tomatoes and toss to evenly coat. Place on a plate and top with the halved egg. Serve with crusty bread. 125g self-raising flour 100g wholemeal self-raising flour 1tsp baking powder 50g butter 75g smoked ham, diced 50g mature hard cheese, grated 50g sun dried tomatoes, chopped 2tbsp chopped chives 125ml semi-skimmed milk Prep: 10 minutes Cook: 10 minutes Serves: 8 Breakfast Scones Energy: 196 kcal Fat: 8.6g Sugars: 2.9g Preheat the oven to 220 o C, gas mark 7. Sift the flours and baking powder in a bowl. Add the butter and rub in with your fingers to resemble breadcrumbs. Stir in the ham, half the cheese, all but 1tbsp of tomatoes and the chives, season. Mix in the milk to form a soft dough. Roll out to 2cm thick on a floured work surface and using a 6cm round cutter, cut out 8 scones, placing them on a baking tray. Sprinkle over the remaining cheese and chopped tomatoes. Bake for 10 minutes until golden. Get your bake on and have fun making these with the kids. Full nutritional analysis of recipes available on

Toasty Eggs Lazy Weekend For the weekend, when you ve got a bit more time, enjoy these breakfasts with family and friends 1x 2cm thick slice sourdough bread 2tsp rapeseed oil 1 medium egg

Brush both sides of the bread with a little oil and fry 1 side for 2 minutes in a non-stick frying pan, turn the bread over and crack the egg into the hole in the middle, cook gently for

Meanwhile, place the circle of bread and parsley in a small food processor to make crumbs, heat the remaining oil in the same frying pan and fry crumbs for 1-2 minutes until golden, serve

4 Cumberland sausages 400g can chopped tomatoes 2tbsp Worcestershire sauce 2tbsp tomato ketchup 400g can cannellini beans, drained and rinsed 400g can mixed beans, drained and rinsed 4

grill for 10 minutes, turning once or twice until cooked throughout.

8 Toasty Eggs Lazy Weekend For the weekend, when you ve got a bit more time, enjoy these breakfasts with family and friends 1x 2cm thick slice sourdough bread 2tsp rapeseed oil 1 medium egg 1tbsp grated mature hard cheese 2 sprigs parsley, chopped Tear a circle of bread from the centre of the slice about the size of a fried egg and reserve. Brush both sides of the bread with a little oil and fry 1 side for 2 minutes in a non-stick frying pan, turn the bread over and crack the egg into the hole in the middle, cook gently for 2 minutes. Transfer to a baking tray and sprinkle with cheese, place under a preheated grill for 1-2 minute until golden. Meanwhile, place the circle of bread and parsley in a small food processor to make crumbs, heat the remaining oil in the same frying pan and fry crumbs for 1-2 minutes until golden, serve sprinkled over the toasty eggs. 4 Cumberland sausages 400g can chopped tomatoes 2tbsp Worcestershire sauce 2tbsp tomato ketchup 400g can cannellini beans, drained and rinsed 400g can mixed beans, drained and rinsed 4 slices rustic bread, toasted 2tbsp chopped parsley Prep: 10 minutes Cook: 10 minutes Serves: 4 Posh Beans on Toast 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. Energy: 465 kcal Fat: 16.4g Sugars: 12.6g Cook: 6 minutes Energy: 388 kcal Fat: 19.4g Sugars: 1.8g To tell if an egg is fresh, place it in a bowl of water if it sinks it s fresh and if it floats it s stale. Sausages should be cooked slowly on a medium heat and should not be pricked, as this lets out the flavour. They will burst if cooked too quickly.

Year 7 Recipe Book. Name:... Form:... Teacher:... Weeks Skills Date of Practical Health and Safety Hazard Kitchen. Dips and Dippers Knife skills /

Year 7 Recipe Book. Name:... Form:... Teacher:... Weeks Skills Date of Practical Health and Safety Hazard Kitchen. Dips and Dippers Knife skills / Year 7 Recipe Book Name:... Form:.... Teacher:... Weeks Skills Date of Practical Health and Safety Hazard Kitchen Dips and Dippers Knife skills / French Bread Pizza Using the oven Ragu Sauce Using the