Easy healthy breakfast ideas

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With its vibrant, creamy green flesh, the avocado is a filling (and justifiably popular) breakfast and brunch ingredient to spread or slice on toast. An excellent source of monounsaturated fat and vitamin E, it has more soluble fibre than other fruit and provides a range of minerals from iron and potassium to folate.



Cheap and versatile, eggs are also loaded with proteins, vitamins, minerals and essential fatty acids.



Heat a non-stick frying pan, very lightly brush the cut surface of the tomatoes with a little oil, then cook them, cut-side down, in the pan until they have softened and slightly caramelised. Meanwhile, heat a pan of water, carefully break in the eggs and leave to poach for 1-2 mins until the whites are firm but the yolks are still runny.

Halve and stone the avocado, then scoop out the flesh and smash onto the bread. Add the eggs, grind over black pepper and add a handful of rocket to each portion. Serve the tomatoes on the side.



270g cherry tomatoes, quartered
1 red or white onion
, finely chopped
½ lime
, juiced
4 tbsp olive oil
2 garlic cloves, crushed
1 tsp ground cumin
2 tsp chipotle paste or 1 tsp chilli flakes
2 x 400g cans black beans, drained
small bunch coriander, chopped
4 slices bread
1 avocado
, finely sliced

Mix the tomatoes, ¼ onion, lime juice and 1 tbsp oil and set aside. Fry the remaining onion in 2 tbsp oil until it starts to soften. Add the garlic, fry for 1 min, then add the cumin and chipotle and stir until fragrant. Tip in the beans and a splash of water, stir and cook gently until heated through. Stir in most of the tomato mixture and cook for 1 min, season well and add most of the coriander.

Toast the bread and drizzle with the remaining 1 tbsp oil. Put a slice on each plate and pile some beans on top. Arrange some slices of avocado on top, then sprinkle with the remaining tomato mixture and coriander leaves to serve.

Poached eggs with broccoli, tomatoes & wholemeal flatbread



Boil the kettle. Heat oven to 120C/100C fan/gas 1/2 and put an ovenproof plate inside to warm up. Fill a wide-based saucepan one-third full of water from the kettle and bring to the boil. Add the broccoli and cook for 2 mins. Add the tomatoes, return to the boil and cook for 30 secs. Lift out with tongs or a slotted spoon and place on the warm plate in the oven while you poach the eggs.

Return the water to a gentle simmer. Break the eggs into the pan, one at a time, and cook for 2 1/2 - 3 mins or until the whites are set and the yolks are runny.

Divide the flatbreads between the two plates and top with the broccoli and tomatoes. Use a slotted spoon to drain the eggs, then place on top. Sprinkle with the seeds and drizzle with the oil. Season with a little black pepper and the chilli flakes, and serve immediately.

Three-grain porridge

This healthy breakfast, made from toasted oatmeal, spelt and barley, is super simple to make and can be kept for up to six months



300g oatmeal
300g spelt flakes
300g barley flakes
agave nectar and sliced strawberries, to serve (optional)

Working in batches, toast the oatmeal, spelt flakes and barley in a large, dry frying pan for 5 mins until golden, then leave to cool and store in an airtight container.

When you want to eat it, simply combine 50g of the porridge mixture in a saucepan with 300ml milk or water. Cook for 5 mins, stirring occasionally, then top with a drizzle of honey and strawberries, if you like (optional). Will keep for 6 months.

Mushroom & basil omelette with smashed tomato

A vegetarian breakfast with bite, try this egg dish with cream cheese, herbs and grilled tomatoes



2 tomatoes
, halved
3 medium eggs
1 tbsp snipped chive
300g chestnut mushroom, sliced
1 tsp unsalted butter
2 tbsp low-fat cream cheese
1 tbsp finely chopped basil leaves

Heat the grill to its highest setting and place the tomatoes on a square of foil underneath, turning occasionally to prevent burning. When the tomatoes are slightly scorched, remove from the grill, squashing them slightly to release the juices.

Break the eggs into a bowl and mix with a fork. Add a small splash of water and mix. Add the chives and some black pepper, and beat some more. Set aside while you prepare the mushrooms.

In a non-stick frying pan, heat the butter over a medium heat until foaming. Add the mushrooms and cook for 5-8 mins until tender, stirring every few mins. Remove and set aside.

Briskly stir the egg mixture, then add to the hot pan (tilting it so that the mixture covers the entire base) and leave for 10 secs or so until it begins to set. With a fork, gently stir the egg here and there so that any unset mixture gets cooked.

While the egg mixture is still slightly loose, spoon the mushroom mix onto one side of the omelette, and top with the cream cheese and basil leaves. Flip the other side of the omelette over to cover, if you like. Leave to cook for 1 min more, then cut in half and slide each half onto a plate. Serve immediately with the tomatoes on the side.

[Pphane]

thanks for sharing! my fav is avocado toast combined with tomatoes or goat cheese, mmm