Mother’s Day is all about treating mum, but why not surprise her with a healthy alternative to breakfast in bed with these sugar-free recipes.
The following extract is from Sarah Flower’s The Sugar-Free Family Cookbook.
Over the last fifty years or so we have completely transformed our breakfast habits. What used to be a meal of eggs, kippers, bacon or kedgeree is now one of sweetened cereal, sugar-packed juice, toast and jams. Is it any wonder we are all suffering from sugar overload? It is estimated that most children consume 10-15 teaspoons of sugar before they leave for school in the morning.
So what can you feed your family in the mornings? I understand that most parents are time-stretched and maybe that pack of sugary cereal is the lifesaver when you are in a hurry, but with a little bit of weekly preparation, you can make breakfast quick, healthy and nutritious.
Eggs are an amazing complete food: they not only fill you up but also provide some fantastic nutrients. It only takes minutes to rustle up a scrambled egg and this is far more nutritious than sugary cereal. You can also make mini frittata muffins, which can be frozen and heated in the morning, or made the day or even before, or consider hard-boiled eggs.
Avocados are packed with healthy fats and are really filling. Mash a ripe avocadoe and serve on toast on its own or mix with hard-boiled eggs you a yummy egg/avo mayonnaise. Serve avocado slices with your bacon and egg.
Porridge is very healthy, served with some berries, chopped nuts and seeds, but also look at the lower-carb option of chia porridge – it is packed with protein and can be mixed with a variety of flavours.
Pancake mixture can be made up the night before, or if you are really short of time, cook the pancakes beforehand and heat gently in the microwave before serving with some berries and a dollop of yoghurt.
A savoury breakfast can be filling and nutritious. There is nothing in the rule book to state you have to have a sweet breakfast.
Avocado, poached egg & bacon open toastie
One of my absolute favourite starts to the day.
6 rashers of bacon
2 slices of rye bread or grain-free bread
1 avocado, mashed
seasoning to taste
Cook the bacon in a sauté pan or under the grill.
Boil water in the kettle, ready to poach the eggs.
Fill a saucepan with the boiling water and poach the eggs, either directly in the water, or in poach pods (in which case pop on a lid and leave to simmer for 5 minutes).
Toast the bread.
Spread the mashed avocado into the toast. Add your poached eggs and season with salt and black pepper before topping with bacon. Serve immediately.
44g fat, 30g net carbohydrates, 5.4g fibre, 40g protein per serving.
For a lower carb option omit the rye bread, which brings the carbohydrates down to 1.2g per serving, with 2.4g of fibre.
Mini frittata muffins
So easy and great for a breakfast or packed lunch. You can prep these the night before, ready to pop into the oven in the morning. I add whatever vegetables need using up in my fridge -peppers, spring onions, courgettes, tomatoes or spinach. You can also use leftover cooked vegetables. For purposes of the nutritional analysis, I used 60g of spinach and 60g of red onion.
4 eggs, beaten
1 tbsp butter, melted
1 tsp dried organo or mixed herbs (optional)
seasoning to taste
6 tbsp vegetables of your choice, finely chopped
60g cheese of your choice, grated or crumbled
Preheat the oven to 190°C/gas mark 5.
Place the eggs in a jug with the butter, milk, herbs and seasoning. Beat well until combined.
Grease your muffin tray.
Divide the finely chopped vegetables and grated cheese among six sections of the muffin tray.
Pour in the egg mixture until the muffin cups are two thirds full.
Pour into the oven and bake for 20 minutes until golden. They will rise but will drop again as they cool. Don’t worry, they still taste divine!
9.7g fat, 1.7g net carbohydrates, 0.6g fibre, 8.3g protein per muffin
Spinach, bacon & egg one pot
A really nourishing yet simple way to start the day. You can use kale instead of spinach if you prefer but it won’t wilt like spinach does.
1 tsp coconut oil or butter
6 rashers of bacon
60g baby leaf spinach
50g feta cheese, crumbled
Seasoning to taste
Place a sauté pan on a medium heat, add the coconut oil or butter.
Add the bacon and fry gently for a few minutes on each side. Make sure the bacon covers the base of the pan.
Add the baby leaf spinach over the bacon. Crack the eggs onto the spinach. Finish with crumbled feta. Season to taste.
Pop the lid onto the pan and leave to cook for 5-8 minutes until the eggs are cooked.
44g fat, 0.8g net carbohydrats, 1.2g fibre, 45g protein per serving