Smoked Salmon and Eggs Panini

This is a great quick breakfast/lunch that I like to make on those days where I want something filling, yet relatively healthy.  Eggs are popular known as the ‘super food’ as it contains many of the beneficial vitamins that our body needs. 1 single egg contains 6 grams of protein; so making eggs a fundamental part of your diet is great if you want to build muscle. Adding smoked salmon to your eggs gives your breakfast boosts your protein intake plus adds flavour.

Cooking time: 10 minutes

Ingredients:

·         Panini bread

·         3 eggs

·         Smoked salmon

·         Milk

·         Butter

·         Black pepper

·         Optional: watercress

·         Parsley

Cooking:

1. Start by breaking 3 eggs and milk into a bowl and whisk well.
2. Once whisked, heat your pan with some butter and pour your egg mixture into your pan.
3. To create the scrambled eggs continue to fold or stir the eggs in your pan till they separate, in about 3-5 minutes your scrambled eggs should be cooked.
4. To finish, toast your Panini and arrange the eggs and smoked salmon. (Optional; use some low fat butter spread after toasting your Panini)
5. Sprinkle with black pepper, parsley and decorate with watercress to finish.

Egg Spinach Muffins

Poaching your eggs is one of the healthiest ways to serve your eggs, however the method of making perfect poached eggs is not the easiest.  But mastering how to poach your eggs pays off, as it is significantly low in calories and high in protein. Serve them with some cooked spinach and hot toasted muffins for a healthy protein filled breakfast.

Cooking time: 10 minutes

Ingredients:

·       Muffin

·       2 eggs

·       Vinegar

·       Spinach

·       Parsley

Cooking

1. In a pan of simmering water add a spoon of vinegar and swirl the water.
2. As soon as the water is swirled crack one egg into the pan (try to crack the egg close to the water as possible)
3. Watch the time and cook your eggs for no longer than 3 minutes! 
4. Remove the egg with a ladle and set aside.
5. In a pan with a little boiling water add your spinach and steam for 1-2 minutes.
6. Split and toast your muffin
7. Serve with some parsley and wild rocket.  

Scrambled Egg Bagel

One food I struggle to give up whilst dieting are bagels, the toppings are endless and they work well whether it’s for breakfast, lunch or just a great snack. Eggs are a great source of protein so scramble two eggs and top it with some cherry tomatoes for flavour.

Cooking time: 10 minutes

Ingredients:

·         Bagel

·         2 eggs

·         Low fat Milk (optional)

·         Cherry tomatoes

·         Parsley

Cooking

1. Whisk 2 eggs, and milk (optional) in a bowl. Once whisked add this to your frying pan and use a fork to separate, stir to create scrambled eggs.
2. Wash and slice your cherry tomatoes add this to your pan.
3. Allow your eggs and cherry tomatoes to fry for 5 minutes
4. Slice your bagel and top your bagels with your finished scrambled eggs, sprinkle some parsley to finish.
5. Optional: Toast your bagel, and top with some olive spread

Mango and Banana Smoothie

Days where the weather is warm I love blending fresh fruits together for a healthy refreshing drink with some lunch. The mango in this drink makes me reminisce of the Caribbean, sadly I couldn’t get a mango sweet enough over here but a ripe large mango from the supermarket is good enough. Let it ripen for more than a week before using it.

What you get from this smoothie:

·         Mango helps lower cholesterol

·         Mango contains high level of fiber

·         The Vitamin E in mangoes helps to regulate sex hormones and boost your sex drive

·         Mango is great for your skin it helps clear your skin

·         Mango High in vitamin A which is a great way to improve your eyesight

·         Banana is packed with potassium which is great for your heart

·         Known to help lower moods and depression

·         Helps to give you more energy throughout the day

·         Great for digestion

Ingredients:

·         1 banana

·         3-4 tbsps. 0% fat Greek yoghurt  

·         1 large mango

·         1 tsp of honey

Making:

Peel your fruits and add to your blender

Add your Greek yoghurt and honey (optional) and blend.     

Strawberry, Cucumber and Banana Smoothie

The summer is approaching and it’s the right time to get yourself a blender and start making your own home smoothies. Whether you want to detox, lose weight, eat right, or just want a refreshing drink; making your own home smoothies will save you money and are much healthier than the stocked supermarket smoothies.

What you get from this smoothie:

Cucumber:

·         96% percent water so it’s good for hydration.

·         Cucumber helps heartburn relief.

·         Helps flushes out the toxins in your body.

·         Contains skin friendly minerals.

·         Fiber in cucumber is good for digestion.

Strawberries:

·         Low in calories.

·         Filled with biotin which makes the hair and nails stronger.

·         Contain antioxidant Ellagic acid which helps our skin form sagging.

·         Contain potassium, vitamin k and magnesium which are great for our bone health.

Banana:

·         Packed with potassium which is great for your heart, it contains low amount of sodium which helps lower your blood pressure.

·         Known to help lower moods and depression.

·         Helps to give you more energy throughout the day and are high in fiber.

·         Great for digestion.

Ingredients:

·         ½ of Cucumber

·         4-5 Strawberries

·         1 banana

·         Tsp of honey

·         4 tbsp. of Low fat Greek yoghurt.

Making:

Wash and chop all your ingredients.

Place all your ingredients in the blender and top with a fresh strawberry. 

French toast

French toast is extremely easy to make and although it’s not ideal to eat it every morning it’s great to make on the weekend when you want to indulge. To make this recipe more healthy change your bread to wholemeal and only use egg whites, also go easy on the sugar and maple syrup no matter how sweet it may taste!

Cooking time: 15 -20 minutes

Ingredients:

·         Wholemeal bread

·         Eggs

·         Milk

·         Sugar

·         Cinnamon

·         Butter

·         Blueberries (or any fruit)

·         Maple syrup or Honey

Cooking

1. Whisk 2 eggs, ½ cup milk, 2 Tbsps. of sugar and cinnamon in a bowl.
2. Heat your pan on a low heat once heated, add some butter to the pan.
3. Slice and dip your bread into your egg mix then add the bread to your pan.
4. Fry on each side for 2-3 minutes till golden brown.
5. Optional: once French toast is made you can grill these in the oven for a couple minutes.
6. Top your French toast with some fresh blueberries and drizzle in maple syrup or honey.

Sunday Scrambled Goodness

Sundays are a great day to spend some time in the kitchen and have a good breakfast. This breakfast is quick, filling and packed with nutrition. Like eggs, spinach contains high level of iron and protein which are great ingredients to include whilst on the path to a healthy lifestyle. Don’t be deceived this dish is very filling and full of protein giving you the right energy to start your day.

Cooking time: 15 minutes

Ingredients:

·         Eggs

·         Black pepper

·         Bacon

·         Avocado

·         Cherry tomatoes

·         Spinach

Cooking

1. Whisk some eggs in a bowl and set aside.
2. Start by heating your pan on a medium heat, once heated add some sliced bacon rashes to your pan and fry for 7-8 minutes till it starts browning.
3. Once your bacon is browning add your whisked eggs to your pan and stir.
4. Allow your scrambled eggs to cook for a further 3 minutes stirring frequently. Once cooked add to your plate. (Optional: Top with some black pepper)
5. Add some washed spinach in a pan and toss for less than 20 seconds, (Just so the spinach is slightly heated) once this is done add this to your plate.
6. Finish your meal with some sliced avocado and sliced cherry tomatoes. Optional: sprinkle with parsley for finishing touches.

Tips:

• Make small healthier choices by avoiding oils or salt whilst cooking.
• This meal can be made as a lunch too!

Breakfast Waffles

Sometimes I just love to indulge in something sweet for breakfast so what do I make that’s relatively healthy and takes less 10 minutes to make?  These toasting Waffles that I picked up for only 80p are great. Greek Yoghurt is not always the healthiest choice but if you spend a little more and get the 0% fat, it’s a step forward in making a healthier decision. Top your Waffles with any fresh fruit; Strawberries or Blueberries make a great selection and for a sweeter boost pour some Honey over your Waffles.

Cooking time: 10 minutes

Ingredients:

·         Waffles

·         Greek yoghurt

·         Strawberries

·         Blueberries

·         Honey

Cooking:

1. Toast your waffles on a low heat for no longer than 30 seconds
2. Pour Greek yoghurt over your waffles.
3. Wash blueberries and slice some strawberries and decorate your waffles.
4. Pour honey over for a sweeter taste.