Healthy Breakfast Fry Up

While losing weight, K and I often had a massive fry up for breakfast on the weekend, sounds crazy, eh? There are a few tricks you can use to make your hot breakfast healthy, and that will be the content of this post.

You may ask “why post a Sunday breakfast recipe on a Wednesday?” Well to give you time to prepare for Sunday of course! No point posting it Sunday morning so you can’t have it until the next weekend.

Looks delicious, tastes even better



Healthy Sunday Hot Breakfast
Serves 4, 10 minutes preparation plus 25mins cooking

The ingredients are suggestions as it is what we ate, tailor it to your taste
1 treat component – we had 500g of gourmet sausages. Otherwise bacon, or eggs, or hash browns
1 tomato per person
600g mushrooms, sliced
1 large leek, sliced
¼ of a pumpkin (butternut squash) skinned, de-seeded and in large chunks
½ a sugarloaf cabbage, sliced
100g feta, crumbled
Pesto/basil
Paprika
Thyme
Spray oil
Salt and pepper
Tomato relish

What we ate
The pack had five sausages and we had this breakfast over two days, so I had one sausage per breakfast and K had one and a half.

Mushrooms in the pan post sausage cooking: maximise flavour, minimise fat


We cooked up the mushrooms in the leftover oil from the sausages and then to stop them sticking I add a little water. They were seasoned and liberally sprinkled with fresh thyme.

Tomatoes under way, cabbage starting to cook down


The tomatoes are cut in half, fried on the cut side for a few minutes then flipped cut side up. Onto the cut side I sprinkle paprika and add a dollop of basil paste (this is homemade, just basil, lemon, oil and nuts blended).

My specialty: ugly but delicious foods


This part looks pretty ugly, but it tastes way better than it looks! I microwaved the cut pumpkin until just soft and I cooked one large leek until soft. Once the leek is soft I added the cabbage for about a minute before the pumpkin was added with the feta. The feta melts through and blends the flavours but there isn’t much of it so it’s a good calorie/flavour ratio.

A beautiful Sunday morning to share breakfast on the sunny balcony


Breakfast was served with relish and a latte, it kept me going for hours!

Tips
Fill your plate with vegetables you like, while we had tomatoes, mushrooms, cabbage and pumpkin, you could have eggplant, zucchini, broccoli, asparagus etc. You can add a small amount of extra flavour to them (like feta or parmesan) while keeping it super healthy.

Don’t have bread with the breakfast. I know bread is delicious, but if you want bread/toast have just that with some tomato and skip the sausages or bacon. A small piece of square bread is about 100 calories; a couple a large sourdough slices can add hundreds of calories.

Only have one treat component. A typical breakfast would have some combination of sausages, bacon, eggs, hash browns, hollandaise sauce, haloumi and so on. I know if I have it on my plate I’ll eat it, so I just pick one and therefore it is the treat component on my plate and lots of tasty vegies.

Have a light lunch. If you usually have a small breakfast and a bigger lunch, switch it. Acknowledge that you had a big breakfast and then have a small lunch, like a salad or fruit and yoghurt.

For vegetarian/vegan: substitute cheese and meat products as necessary, but to keep it healthy maintain the vegetable volume to protein/carbs.

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This entry was posted in Breakfast, Brunch, Healthy and Tasty, Vegan Option, Vegetarian and tagged , , , , , , , . Bookmark the permalink.

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