We all know that breakfast is the most important meal of the day, and that’s true even when you’re watching your weight. If you don’t eat something first thing, you’ll be thinking about food all morning and counting down the minutes to lunch. And if you happen to walk past a bakery on your way to work, you’ll find it so much harder to resist those delicious smells wafting up the road – before you know it, you’ll be through the door and buying a calorie-laden pastry. So make sure you eat a proper breakfast!
Mornings are often busy, but if you sit down to eat breakfast, as you would lunch or dinner, you’ll feel so much more satisfied – my Blueberry, lemon and thyme pancakes are really easy to whip up and the Bircher muesli can be made the night before.
If you’re used to eating a bowl of sugary cereal every morning then it can take a while to adjust to less sweet breakfast dishes. But packaged sugary cereals are doing you no good, so ditch them! Eggs are great for breakfast, as they are low in calories but full of nutrients. Smoked ham and courgette tortilla is one of my favourite ways to start the day; it’s also perfect for a packed lunch and tastes great the next day too.
If you have a bit more time in the morning, then give the Shakshuka eggs a go. It’s a brilliant healthy breakfast, with loads of protein from the eggs and warming spices – a fantastic sharing brunch dish for the weekend.
But even when you’re organised, sometimes life just gets in the way. For days like these, have a batch of Apple and raisin or Apricot and cranberry muffins at the ready and grab one as you head out the door. They are full of contrasting flavours and textures to keep things interesting – with the added bonus of getting some extra fruit in there.
If you really are caught out, then there are other low-cal options you can turn to. Even a slice of toast with reduced-fat spread is better than nothing. Yoghurt is a great choice (just watch the sugar content in low-fat options), maybe with some fruit on the side. If you like something a bit sweeter in the morning, my Puffed rice cereal with banana and date yoghurt is delicious.
Start the day well and you’re more likely to stick with your diet. All it takes is a little planning ahead to keep you on the road to achieving your weight-loss goals.
Apple and raisin muffins
These muffins are brilliant to have ready to go for those mornings when you’re rushing out the door. The Chinese five-spice and sesame oil lend a great savoury edge to the traditional flavour combination of apples, raisins and honey, and the oats on top give them a satisfying crunchy finish.
Makes: 12
Calories: 190 per muffin
3 tbsp runny honey
2 medium Braeburn apples, peeled and diced
1 tsp Chinese five-spice powder
1 tsp ground mixed spice
2 large free-range eggs, beaten
3 tbsp toasted sesame oil
200ml semi-skimmed milk
2 small bananas, peeled and mashed
300g self-raising flour
2–3 tsp granulated sweetener
1 tsp bicarbonate of soda
40g raisins
For the crumble topping
1 tbsp rolled oats
1 tbsp light brown sugar
1. Preheat the oven to fan 180°C/gas 4. Line a 12-cup muffin tray with large muffin cases.
2. Put the honey into a small non-stick saucepan over a medium heat and heat for 2–3 minutes to caramelise gently, until it turns a dark golden brown and just begins to smoke. Add the apples, along with the spices, and stir gently for 3–4 minutes or until slightly softened. Remove from the heat and leave to cool.
3. Combine the beaten eggs, sesame oil and milk in a bowl. Mix in the mashed bananas.
4. In a large bowl, stir together the flour, sweetener, bicarbonate of soda and raisins. Make a well in the middle. Pour in the egg mixture and add the apples with any liquid from the pan. Stir gently to combine.
5. Spoon the mixture into the muffin cases. Mix the oats and sugar together and sprinkle on top of each muffin. Bake on the middle shelf of the oven for 20 minutes. To test, insert a skewer into the centre: it should come out clean. If not give them a few minutes longer.
6. Leave the muffins to cool a little on a wire rack, then eat while still warm. They will keep for up to 3 days in a tin and can be reheated in an oven preheated to fan 160°C/gas 3 for 5 minutes.
THE LOWDOWN Caramelising the honey first gives these spiced fruity muffins an extra, rich layer of flavour.
Apple and raisin muffins
Blueberry, lemon and thyme pancakes
Pancakes are a real treat for breakfast, yet they are so easy to knock up in the morning. These include ricotta, which is a great dairy product to use when you are on a diet as it’s low in fat but still rich and creamy. Lemon thyme brings the fresh flavours together.
Serves: 4
Calories: 300 per serving
200g plain flour
1 tsp cream of tartar
1 tsp bicarbonate of soda
2–3 tsp granulated sweetener
1 tsp lemon thyme leaves, chopped
Finely grated zest of 1 lemon
175ml semi-skimmed milk
1 large free-range egg
50g ricotta
200g blueberries
Sunflower oil spray
2 tbsp agave
1. Combine the flour, cream of tartar, bicarbonate of soda, sweetener, thyme leaves and lemon zest in a large bowl and make a well in the middle.
2. In a jug, whisk together the milk, egg and ricotta. Pour into the well in the flour mixture, then whisk until you have a thick, smooth pouring batter. Fold in half of the blueberries.
3. Heat a non-stick frying pan over a medium heat and add a few sprays of oil. Spoon 3 dollops of batter into the pan to form 3 pancakes. Cook for 3 minutes on each side, then remove from the pan. Keep warm, wrapped in foil, while you cook the remaining pancakes.
4. Serve 3 pancakes each, scattered with the remaining blueberries and drizzled with agave.
Blueberry, lemon and thyme pancakes
Overnight porridge with berry compote
As much as we’re meant to enjoy it because it’s so good for us, porridge can sometimes be a bit bland. This warm mixed berry compote brings it to life – a bit like swirling jam through your rice pudding as a kid…
Serves: 4
Calories: 290 per serving
160g jumbo rolled oats
600ml semi-skimmed milk
300ml water
1 tsp ground cinnamon
1 vanilla pod, split and seeds scraped
1–2 tbsp granulated sweetener
For the berry compote
350g mixed berries (strawberries, blueberries and raspberries)
2 tbsp maple syrup
1 tbsp water
1. Place the oats, milk, water, cinnamon and vanilla seeds in a bowl. Stir well and chill in the fridge overnight.
2. The following day, transfer the mixture to a non-stick saucepan and place over a medium heat. Stir in the sweetener and bring to a simmer. Cook, stirring occasionally, for 8–10 minutes or until the oats are cooked and the porridge is lovely and creamy. If it gets too thick, add some boiling water.
3. Meanwhile, prepare the berry compote. Halve or quarter the strawberries, depending on size. Put them into a small pan with the other berries, the maple syrup and water. Bring to a gentle simmer and cook for 5 minutes then remove from the heat.
4. When the porridge is cooked, divide it between four bowls and top with the warm berry compote. Serve immediately.
THE LOWDOWN Oats release their energy slowly, helping to sustain you for longer so you’re less likely to feel the need for a snack mid-morning.
Overnight porridge with berry compote
Blueberry and apple Bircher muesli
A bowlful of this delicious, sustaining muesli will see you through to lunchtime. Apples, almonds, toasted fennel seeds and honey give it lots of character and baking the oats and nuts first lends a lovely, toasty flavour.
Serves: 2
Calories: 440 per serving
60g rolled oats
2 tbsp flaked almonds
1 tsp fennel seeds, toasted and crushed
150g natural yoghurt (0% fat)
100ml skimmed milk
100ml fresh apple juice
1 tsp granulated sweetener
2 large or 3 small eating apples, peeled and grated
60g blueberries
2 tsp runny honey, to serve
1. Preheat the oven to fan 180°C/gas 4.
2. Spread out the oats on a baking tray and toast in the oven for 10–15 minutes, until starting to turn golden brown and a little crunchy. Set aside to cool on their tray.
3. Place the almonds on another small baking tray and toast in the oven for 5–6 minutes or until they are very brown – this will give your Bircher a deep nutty flavour. Set aside.
4. Place the cooled oats in a medium bowl and sprinkle over the crushed toasted fennel seeds. Stir in 100g of the yoghurt, the skimmed milk, apple juice, sweetener and grated apples. Mix well and leave in the fridge for a minimum of 3 hours, or overnight.
5. The next morning, stir through the remaining yoghurt. Divide between bowls and sprinkle with the toasted almonds. Top with the blueberries and drizzle over a little honey to serve.
Blueberry and apple Bircher muesli
Puffed rice cereal with banana and date yoghurt
Dates are a great natural alternative if you’re used to sugary breakfast cereals in the morning, but they are quite high in calories so don’t get carried away! The crispy, crunchy texture from the puffed rice and sesame seeds combined with the sweet, smoky caramelised bananas makes this a really satisfying breakfast.
Serves: 2
Calories: 400 per serving
2 medium bananas, peeled
20g puffed rice cereal
200g natural yoghurt (0% fat)
100g Greek yoghurt (0% fat)
4 medjool dates, pitted and sliced
1 tbsp maple syrup
2 tsp sesame seeds, toasted
1. Slice one banana lengthways and place, cut side up, on a baking tray. Slice the other banana into thick rounds and lay these on the same tray. Using a cook’s blowtorch, caramelise the uppermost surfaces until brown and charred. Roughly chop the halved banana.
2. Divide the cereal between two serving bowls.
3. Whisk the two yoghurts together. Stir the roughly chopped banana, half of the dates and 1 tsp maple syrup into the yoghurt.
4. Spoon the yoghurt over the cereal and top with the slices of banana and remaining dates. Sprinkle with sesame seeds and trickle over the rest of the maple syrup.
THE LOWDOWN I often sprinkle toasted seeds onto a bowl of yoghurt and fruit to add flavour and crunch. Toast the seeds in a dry frying pan for a minute or so until golden and fragrant, shaking the pan to make sure they colour evenly. Toasted seeds are great scattered over salads and soups too.
Puffed rice cereal with banana and date yoghurt
Apricot and cranberry muffins
Dried cranberries are one of my favourite ingredients to use because they have a fantastic level of acidity that helps cut through any sweetness. Using mashed bananas is a good butter replacement, keeping things creamy, while the orange adds a fresh, zesty flavour. The crunchy coconut topping provides a great contrasting finish.
Makes: 12
Calories: 170 per muffin
1 large, very ripe banana, peeled
200ml skimmed milk
3 tbsp sunflower oil
2 large free-range eggs, beaten
Finely grated zest and juice of 1 orange
250g self-raising flour
2 tbsp soft light brown sugar
2 tbsp granulated sweetener
1 tsp bicarbonate of soda
½ tsp ground ginger
1 vanilla pod, split and seeds scraped
50g dried apricots, chopped
30g dried cranberries
For the topping
1 tbsp desiccated coconut
1 tbsp rolled oats
1. Preheat the oven to fan 180°C/gas 4. Line a 12-cup muffin tray with large muffin cases.
2. In a bowl, mash the banana well with a fork. Add the milk, oil, eggs and orange zest. Measure out 4 tbsp of the orange juice and add to the bowl. Mix well.
3. In a separate large bowl, mix together the flour, brown sugar, sweetener, bicarbonate of soda, ginger, vanilla seeds and dried fruit. Add the banana mixture and mix until just combined.
4. Divide the mixture between the muffin cases and sprinkle the desiccated coconut and rolled oats on top. Bake on the middle shelf of the oven for 15–20 minutes, until the muffins are golden on top and firm to the touch.
5. Allow the muffins to cool a little on a wire rack, then eat while still warm. They will keep for up to 3 days in a tin and you can reheat them in an oven preheated to fan 160°C/gas 3 for 5 minutes.
Apricot and cranberry muffins
Baked doughnuts with sweet five-spice dust
Doughnuts, on a diet?! Yes, it is possible, if you bake them instead of frying them, replace some of the fat in the batter with semi-skimmed milk and add a little spice to the usual all-sugar coating to max out the taste and lessen the calories. A real treat of a breakfast!
Makes: 12
Calories: 120 per doughnut
180ml semi-skimmed milk
25g butter
1 tsp fast-action dried yeast
250g self-raising flour
1 tsp baking powder
2 tbsp granulated sweetener
½ tsp sea salt
½ tsp ground cinnamon
½ tsp Chinese five-spice powder
1 large free-range egg, beaten
Sunflower oil spray
For the five-spice dust
40g golden caster sugar
½ tsp Chinese five-spice powder
1. Pour the milk into a small saucepan. Add the butter and place over a low heat until the milk is just warm. Remove from the heat and leave until the butter has melted. Stir to combine, then whisk in the yeast.
2. Mix the flour, baking powder, sweetener, salt, cinnamon and Chinese five-spice together in a large bowl. Make a well in the middle and pour in the warm milk mix and beaten egg. Using a wooden spoon, beat well to make a smooth, thick batter. Transfer to a large piping bag.
3. Spray two 6-hole non-stick metal doughnut trays with about 12 sprays of oil in total. Snip the top off the piping bag and pipe the batter into the moulds to half-fill them. Leave to rise for 1 hour.
4. Preheat the oven to fan 210°C/Gas 6–7. Once the doughnuts have risen, cook them on the top shelf of the oven for 9–10 minutes until browned.
5. Meanwhile, mix together the ingredients for the five-spice powder dust and transfer to a small plate.
6. When the doughnuts are cooked, leave to cool slightly in the tin, then remove. If some of the holes have closed over in the oven, trim them to open up with a sharp knife.
7. Brush each doughnut with a little water and then dip the brushed side into the five-spice dust. Enjoy while they are still warm.
Baked doughnuts with sweet five-spice dust
Shakshuka breakfast eggs
These easy Moroccan-style eggs, poached in a spiced tomato sauce, have become hugely popular. Make them and you’ll be the most fashionable dieter in the country right now! The sauce is cooled by the deliciously salty feta crumbled on top.
Serves: 2
Calories: 375 per serving
1 tsp light olive oil
1 red onion, finely sliced
1 large red pepper, cored, deseeded and diced
1 large green pepper, cored, deseeded and diced
4 garlic cloves, finely sliced
1 tsp ground cumin
½ tsp ground cinnamon
2 tsp hot smoked paprika
A pinch of flaky sea salt
2 x 400g tins chopped tomatoes
4 medium free-range eggs
50g half-fat feta
A handful of coriander leaves, roughly chopped
Freshly ground black pepper
1. Heat the oil in a medium non-stick frying pan (that has a lid) over a high heat. Add the onion and cook for 2 minutes, then add the peppers and garlic and cook for a further 4 minutes. If the veg begin to stick, add a splash of water to the pan.
2. Stir in the cumin, cinnamon, paprika and salt and cook, stirring, for about 30 seconds, until the spices become fragrant. Tip in the tinned tomatoes, stir to combine and lower the heat. Simmer for 10–15 minutes until the sauce thickens slightly.
3. Make 4 small wells in the tomato sauce for your eggs. Crack an egg into each well and place a lid on top of the frying pan. Leave the eggs to cook for 5 minutes or until the whites are just set.
4. Crumble the feta over the surface and finish with the chopped coriander and a grinding of pepper. Serve straight from the pan.
Shakshuka breakfast eggs
Creamy mushrooms, poached egg and asparagus
Big, punchy mushroom flavours are enhanced with a little porcini and truffle paste in this decadent brunch dish. The cream alternative adds a silky smooth richness so it won’t feel like you’re on a diet at all. It’s also good without the toast for a lower calorie option.
Serves: 2
Calories: 265 per serving
170 without toast
1 tbsp half-fat margarine
2 garlic cloves, finely chopped
150g chestnut mushrooms, thickly sliced
100g oyster mushrooms, roughly torn
8 asparagus spears, woody ends trimmed and lower part of spears peeled
2 medium free-range eggs
1 tsp thyme leaves
1 tsp liquid aminos
1 tsp porcini and truffle paste
2 tbsp light single cream alternative
2 tbsp flat-leaf parsley leaves, finely chopped
Sea salt and freshly ground black pepper
To serve
2 slices of granary bread, freshly toasted
Salad cress or micro-cress, to finish
1. Heat a medium non-stick frying pan over a high heat and add the margarine. Once it has melted, add the garlic and both types of mushroom and cook, stirring frequently, for 4–5 minutes or until the mushrooms begin to soften and brown.
2. Meanwhile, add the asparagus spears to a pan of boiling salted water and simmer for 2–3 minutes until tender. Remove with tongs, drain and set aside; keep warm.
3. Stir the boiling water to create a whirlpool and crack in the eggs, one at a time. Poach at a simmer for 2–3 minutes until the egg whites are set and the yolks are still runny.
4. While the eggs are poaching, stir the thyme, liquid aminos and porcini and truffle paste into the mushrooms and cook for 1 minute. Stir through the ‘cream’ and chopped parsley, then taste and season with a little salt and pepper, if needed.
5. Place a slice of hot toast on each serving plate, lay the asparagus spears on top and spoon on the mushrooms. Using a slotted spoon, drain each poached egg (as soon as it is ready) and place on the mushrooms. Sprinkle with a little seasoning and scatter with cress to serve.
Creamy mushrooms, poached egg and asparagus
Scrambled Cajun eggs with spinach and kale
This dish is packed full of protein and slow-release energy to get you through to lunchtime. Cajun spice ramps up the flavour and you can serve it with hot sauce for an extra kick. For a bigger weekend breakfast, you could add grilled tomatoes or mushrooms on the side.
Serves: 2
Calories: 310 per serving
4 large free-range eggs
75ml light single cream alternative
Sunflower oil spray
½ red onion, diced
1 large green pepper, cored, deseeded and diced
40g kale, shredded
1 tbsp Cajun spice mix
A handful of spinach leaves (50g)
Sea salt and freshly ground black pepper
Hot sauce, to serve (optional)
1. Crack the eggs into a bowl, add the ‘cream’ and season well with salt and pepper. Whisk to combine.
2. Add 6 sprays of oil to a large non-stick frying pan and place over a medium heat. Add the onion and green pepper and cook for 3–4 minutes, until slightly softened.
3. Add the kale along with a splash of water and cook for 2 minutes. Now add the Cajun spice mix, a pinch of salt and the spinach. Cook, stirring, for about a minute, until the spinach has wilted.
4. Add another 6 sprays of oil to the pan. Pour in the whisked eggs and leave them to set for a few seconds, then gently stir them around until they are just cooked. You want them to remain soft and silky, so don’t overcook.
5. Spoon the spicy mixture onto warmed serving plates. If you like it extra spicy, add a good dash of your favourite hot sauce.
Scrambled Cajun eggs with spinach and kale
Smoked ham and courgette tortilla
Perfect hot or cold, you can even pack this breakfast up to eat on the go. It also makes a great lunch if you have any left over. Play around with the veg to suit your tastes – and what you have in the fridge. Diced peppers, chopped red onion, courgettes, tomato and roasted aubergine all work well.
Serves: 4
Calories: 345 per serving
Olive oil spray
2 small courgettes, diced
8 large free-range eggs
1 tsp Dijon mustard
2 tbsp light single cream alternative
A small handful of basil leaves, finely chopped
A small handful of flat-leaf parsley leaves, finely chopped
150g frozen peas
4 spring onions, sliced
200g thinly sliced smoked ham, roughly chopped
50g half-fat Cheddar, grated
Sea salt and freshly ground black pepper
1. Heat a 24cm ovenproof non-stick frying pan over a medium heat and spray with 10 sprays of oil. Add the courgettes and cook for 4–5 minutes or until just starting to brown. Remove from the pan and set aside.
2. Preheat the grill to medium-high.
3. Crack all the eggs into a large bowl and add the mustard, ‘cream’ and some salt and pepper. Whisk to combine, then mix in the basil, parsley, peas and spring onions.
4. Return the frying pan to a medium heat and add another 10–15 sprays of oil. Add the ham and cook for 2 minutes, then add the courgettes and mix through. Pour in the egg mixture and move it around with a rubber spatula until it begins to set.
5. Sprinkle the grated cheese over the surface of the tortilla and place under the grill for 5–7 minutes, until the cheese is golden and bubbling. The tortilla will have puffed up a little too.
6. Leave to stand for a few minutes, then loosen the tortilla from the sides of the pan, using a rubber spatula. Cut into wedges and serve, while still warm.
Smoked ham and courgette tortilla
Salmon, egg and feta ‘muffins’
These can be eaten hot or cold so they’re ideal – and quick – to make the day before and stash in the fridge overnight. You get a huge amount of flavour from a very small amount of smoked salmon, so you don’t need to use a lot to make these flour-free muffins feel really indulgent.
Makes: 9
Calories: 105 per ‘muffin’
Olive oil spray
100g smoked salmon, cut into strips
2 spring onions, sliced
75g frozen peas
3 tbsp finely chopped chives
6 large free-range eggs, separated
75g half-fat feta, crumbled
Freshly ground black pepper
1. Preheat the oven to fan 180°C/gas 4. Place large muffin cases in 9 holes of a muffin tray. Spray each one with a few sprays of oil.
2. Put the smoked salmon, spring onions, peas and 2 tbsp of the chives into a medium bowl. Add the egg yolks and mix together.
3. Whisk the egg whites in a large, clean bowl until soft peaks form, then fold into the salmon mixture until evenly combined. Season with pepper and fold through 50g of the crumbled feta.
4. Divide the mixture between the muffin cases – it will come right up to the top of each case.
5. Carefully place the tray on the middle shelf of the oven and bake for 7 minutes. Crumble over the remaining 25g feta and 1 tbsp chives then return to the oven for a further 7–9 minutes, or until just set.
6. Sprinkle with a little extra freshly ground pepper and serve warm or cold.
THE LOWDOWN If you use small amounts of luxury ingredients, like smoked salmon and feta, you won’t feel as though you’re restricting yourself by eating ‘diet food’. Just watch your portion control.
Salmon, egg and feta ‘muffins’