Veggie breakfast bakes (serves 4)

127 kcalories, protein 9g, carbohydrate 5g, fat 8 g, saturated fat 2g, fibre 3g, sugar 5g, salt 0.4 g

Ingredients

Process

• 4 large field mushrooms
• 8 tomatoes , halved
• 1 garlic clove , thinly sliced
• 2 tsp olive oil
• 200g bag spinach
• 4 eggs

1. 1.       Heat oven to 200C/180C fan/gas 6. Put the mushrooms and tomatoes into 4 ovenproof dishes. Divide garlic between the dishes, drizzle over the oil and some seasoning, then bake for 10 mins.
2. 2.       Meanwhile, put the spinach into a large colander, then pour over a kettle of boiling water to wilt it. Squeeze out any excess water, then add the spinach to the dishes. Make a little gap between the vegetables and crack an egg into each dish. Return to the oven and cook for a further 8-10 mins or until the egg is cooked to your liking.

Apple & linseed porridge (serves 4)

236 kcalories, protein 12g, carbohydrate 29g, fat 6 g, saturated fat 2g, fibre 6g, sugar 15g, salt 0.2 g

Ingredients

Process

• 100g porridge oats
• 2 eating apples , peeled and grated
• ½ tsp ground cinnamon , plus extra for sprinkling
• 500ml skimmed milk
• 2 tbsp ground linseeds
• 150ml pot probiotic yogurt
• drizzle of honey or agave syrup

1. 1.       In a medium saucepan, mix the oats, apples, cinnamon and milk. Bring to the boil, stirring occasionally, then turn down the heat and cook for 4-5 mins, stirring constantly.
2. 2.       Stir in the ground linseeds, then divide into 4 breakfast bowls. Top each with a dollop of yogurt, a drizzle of honey or agave syrup, and a sprinkle more cinnamon.

One-pan summer eggs (serves 2)

Ingredients

Process

• 1 tbsp olive oil
• 400g courgettes (about 2 large ones), chopped into small chunks
• 200g/7oz pack cherry tomatoes , halved
• 1 garlic clove , crushed
• 2 eggs
• few basil leaves , to serve

Heat the oil in a non-stick frying pan, then add the courgettes. Fry for 5 mins, stirring every so often until they start to soften, add the tomatoes and garlic, then cook for a few mins more. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs. Cover the pan with a lid or a sheet of foil, then cook for 2-3 mins until the eggs are done to your liking. Scatter over a few basil leaves and serve with crusty bread.

Skinny pepper, tomato & ham omelette (serves 2)

Ingredients

Process

• 2 whole eggs and 3 egg whites
• 1 tsp olive oil
• 1 red pepper , deseeded and finely chopped
• 2 spring onions , white and green parts kept separate and finely chopped
• few slices wafer-thin extra-lean ham , shredded
• 25g reduced-fat mature cheddar

1. 1.       Mix the eggs and egg whites with some seasoning and set aside. Heat the oil in a medium non-stick frying pan and cook the pepper for 3-4 mins. Throw in the white parts of the spring onions and cook for 1 min more. Pour in the eggs and cook over a medium heat until almost completely set.
2. 2.       Sprinkle on the ham and cheese and continue cooking until just set in the centre, or flash it under a hot grill if you like it more well done. Serve straight from the pan with the green part of the spring onion sprinkled on top and some wholemeal toast.