Shake Up Your Wake Up!

 

Those that are eagle-eyed and frequent readers of my blog won’t help but have noticed in my very recent one relating to my bariatric menus for the week (see here) that my breakfast options were somewhat limited. I have a liking for porridge and can quite literally eat it day after day. Time plays its part of course when choosing an early morning food option but is it more than that?

 

Well the latest research just published to coincide with Breakfast Week does indicate that we are creatures of habit. Is this because we are too befuddled and still half-asleep to consider more than a quick pour and stir dish or is that we’re just not that interested? I know if I am away from home and in a hotel environment then I look at many other options like kippers, smoked haddock, eggs in all their guises, fruit salads, kedgeree and deli spread affairs so I’m guessing that for the most part mine is a time and motion problem rather than lack of interest – and it’s true to say I do get more adventurous at the weekend when we frequently combine breakfast with lunch to make a brunch occasion and push out the boat more. 

 

 

So take a look at it’s findings, consider making some breakfasts in advance so that time

isn’t your enemy and strive for greater culinary variety and happiness. We’ve given a pictorial view of some of the recipes in our books and on our website to give you some inspiration and provided a couple of new recipes (one speedy for weekdays and one for the weekend when time is more relaxed) that we hope will become a regular on your breakfast table.

 

It may be the most important meal of the day, but when it comes to breakfast we really are creatures of habit. New research shows that three quarters of us repeat our breakfast at least once a week, compared with only four in ten (41%) who repeat lunch, and just one in five (19%) who eat the same dinner twice. Meanwhile a quarter of us eat the same thing for breakfast virtually every day. The majority of us (66%) allocate less than 10 minutes to preparing and eating breakfast, despite their being so many quick breakfast choices.

A quarter of those questioned said they consider breakfast to be a necessity rather than something to enjoy, which might explain why we spend so little time on breakfast compared to other meals. The survey revealed that on average people only spend eight minutes preparing AND eating breakfast on a week day, and just two minutes more at the weekend. In total, only one hour is spent eating and preparing breakfast throughout an entire week – 45 minutes less than is spent on lunch, and 2½ hours less than we allow for dinner.

Breakfast is the least planned of all our daily meals with just 3% thinking about it when doing their shopping list. Only 6% of people plan the next day’s breakfast before bed, preferring to spend the time checking emails (50%), or seeing what friends are up to on social media (25%). As a result, many people end up eating the same thing every day or turning to whatever they can find in the cupboard or fridge, even if this is last night’s takeaway.

This week’s Breakfast Week is all about rethinking breakfast as it doesn’t need to be another chore.With a little planning, everyone can look forward to a tasty breakfast each morning. Even if you are short of time many breakfasts can be made in advance. Eating breakfast has been shown to make you healthier and happier and, with so much choice, there is no reason you won’t be able to find a different breakfast to enjoy each day!

 

Here’s a selection of breakfast recipes on the website and below two new ones:

 

 

 

 

 

 

 

 

Scrambled Omelette with Cherry Tomatoes

Ingredients

METRIC/US

2 tsp butter or low-fat spread

2 medium eggs, lightly beaten

salt and freshly ground black pepper

6 cherry tomatoes, quartered

15 g/1 tbsp grated strong reduced-fat cheese (Lancashire for example)

snipped fresh chives to garnish

1 slice granary toast (optional)

 

Method

1.  Heat a small non-stick omelette or frying pan. Add the butter or low-fat spread to melt.
2.  Mix the eggs with seasoning to taste, pour into the pan and cook for 1-11/2 minutes to set slightly.
3.  Stir or scramble briefly, add the tomatoes and cook for a further 1-2 minutes until the mixture is just cooked.
4.  Sprinkle with the cheese and the chives.
5.  Fold the omelette and serve with the toasted bread if liked.

SERVES 1

WLS PORTION: 1/2

V suitable for Vegetarians

 

CALORIES PER PORTION (WITHOUT TOAST): 268

PROTEIN: 20.6g

CARBOHYDRATE: 2.9g

FAT: 19.4g

 

 

 

Breakfast Scones with Ham and Tomato

Ingredients

METRIC/US

low-fat cooking spray

100 g/1 cup mushrooms, chopped

125 g/11/4 cups self-raising flour/all-purpose flour sifted with 1/4 tsp baking powder

additional 1 tsp baking powder

50 g/4 tbsp butter or low-fat spread

150 g/5 oz unsmoked back bacon/bacon slices or turkey rashers, grilled/broiled and chopped

50 g/1/2 cup grated hard reduced-fat cheese

100 ml/generous 1/2 cup semi-skimmed milk

low-fat soft cheese, ham and tomatoes to fill as liked

 

Method

1.  Preheat the oven to 220 C/425 F/gas mark 7.
2.  Grease a baking sheet. Spritz a pan with low-fat spray, heat and cook the mushrooms for 4-5 minutes until golden. Allow to cool.
3.  Mix the flour with the baking powder in a large bowl. Rub in the butter or low-fat spread until the mixture resembles fine breadcrumbs.
4.  Stir in the bacon, mushrooms and half of the cheese. Mix in the milk to form a soft dough.
5.  Roll out the dough on a lightly floured surface to 2 cm/3/4 inch thickness. Stamp out rounds with a 6 cm/21/2 inch diameter round cutter. The mixture will make about 10 scones.
6.  Place on the sheet and sprinkle with the remaining cheese.
7.  Bake for 10-15 minutes until cooked and golden.
8.  Serve halved and filled with low-fat soft cheese, ham and sliced tomatoes.

VEGETARIAN OPTION: replace the bacon with finely chopped spring onions/scallions.

 

MAKES 10

WLS PORTION: 1

V suitable for Vegetarians (using bacon option)

 

CALORIES PER SCONE (WITHOUT FILLING): 106

PROTEIN: 6.1g

CARBOHYDRATE: 9.3g

FAT: 4.9g