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Shake Up Your Wake Up



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The Shake Up Your Wake Up campaign is delivered by the Agriculture and Horticulture Development Board© Agriculture and Horticulture Development Board 2015. All rights reserved.

Stoneleigh ParkKenilworthWarwickshireCV8 2TLT: 024 7647 8735Email: [email protected]

Your mission should you choose to accept it…

EAT BREAKFASTIt’s widely known that breakfast is regarded as the most important meal of the day – it gives you the energy for the day ahead. But a staggering

45% of people admit that they skip breakfast* at least once a week which can result in low energy, feeling grumpy and struggling to concentrate.

References:* The Grocer - 10 things you need to know about breakfast (August 2015)

Porridge and toast are popular morning choices but make sure you don’t let the breakfast boredom set in by having the same thing every day. We’ve provided some ideas to perk up your porridge and tart up your toast!

58% of people* who often skip breakfast say they just don’t feel able to face food early in the morning. A breakfast smoothie can offer a solution, meaning you can get your morning energy in a drink.

If you really don’t have time to eat before leaving home, don’t worry, we’ve got some recipe ideas that can be prepared ahead. That way you can just grab breakfast on the way out the door to eat on the go or when you arrive at work – and they’re healthy too.

At the end of a long week, we all deserve a more leisurely breakfast come Saturday morning when you can get friends or family together and chat about your weekend plans over a tasty and filling brunch!

So… are you ready to accept Mission Breakfast? Turn the page to start exploring our breakfast ideas for a healthier and happier morning.

Modern life means we all have demands on our time. Whether it’s getting the kids up, dressed and to school on time, an early morning visit to the gym, or a long commute into work, meaning there’s little time to make and eat breakfast before heading out of the house.This booklet aims to offer breakfast solutions suited to different mornings, so it’s time to re-think breakfast and start eating it every day!

References:* AHDB Tracker survey (July 2015)

Oats release energy slowly

to help you keep going

until lunchtime.

Energy: 309 kcalFat: 8.6g sugars: 14.1g

Perk up your PorridgeIt’s easy to fall into a breakfast rut and have the same thing every day so try perking up your porridge with different toppings to add variety to your breakfast. Make your basic porridge using the recipe below and then get creative with your flavours!

INFORMATION

Prep: 5 minutesCook: 3-4 minutesServes: 1

INGREDIENTS

40g porridge oats300ml semi- skimmed milk

Energy: 309 kcalFat: 8.6gSugars: 14.1g

STATS

Basic Porridge

Cranberry & Pomegranate INGREDIENTS

50g dried cranberries 25g pomegranate seeds

• Place the oats, milk and cranberries in a small saucepan.

* Heat gently and cook for 3-4 minutes.• Top with pomegranate seeds.

Apple & CinnamonINGREDIENTS

½tsp ground cinnamon 1 red apple

• Place the oats, milk and cinnamon in a small saucepan.

• Grate ¾ of the apple and add to the pan, heat gently and cook for 3-4 minutes.

• Top with remaining sliced apple and add a pinch of cinnamon.

Coconut & Banana INGREDIENTS

25g fresh coconut, grated 1 ripe banana, sliced ¼tsp dark muscovado sugar

• Place the oats, milk and ¾ coconut in a small saucepan.

• Mash ¾ of the banana and add to the pan.• Heat gently and cook for 3-4 minutes.• Top with remaining coconut and banana

and sprinkle over the sugar.

Full nutritional analysis of recipes available on www.shakeupyourwakeup.com

Toast ToppersVary your toast toppings to help combat breakfast

boredom with these tasty ideas.

Soft Cheese Spread & Seeds

INGREDIENTS

1 slice wholemeal bread 1tbsp light soft cheese ½tsp yeast extract (eg Marmite) Sprinkle of mixed seeds

• Toast the bread and spread with the soft cheese.

• Spread the yeast extract onto the cheese to give a marbled effect and sprinkle over the seeds.

Prep: 3 minutesServes: 1

INFORMATION

INGREDIENTS

2 medium eggs (whisked) Dash of semi-skimmed milk 1tbsp chopped chives 1 thick slice wholemeal

bread (toasted) 1tbsp tomato chutney

• Place the eggs, milk and seasoning in a small saucepan.

• Cook, stirring occasionally until lightly scrambled.

• Stir in the chives. • Spread the chutney on the

toast and top with the eggs.

The average person sits

down to breakfast at 7.31am

during the week and 8.28am

at the weekend.

Prep: 5 minutesCook: 5 minutesServes: 1

Information

Chutney Toast with Scrambled Egg


STATS


STATS



INFORMATION

Wheaty Raspberry SmoothieINGREDIENTS

2 raspberries (frozen or fresh) 1 wholewheat biscuits 225ml semi-skimmed milk 25g low fat yogurt ½tbsp clear honey

• Place all the ingredients in a liquidiser and pulse until smooth.

• Pour into a tall glass and serve chilled.

SMOOTHIESDo you struggle to eat first thing in the morning? Try

having a breakfast smoothie with oats to give you energy.


INFORMATION

Energy: 251 kcalFat: 8.4gSugars: 24g

STATS

GREEN SMOOTHIE• Place all ingredients in a liquidiser

and pulse until smooth. • Pour into a tall glass and serve.

Ginger is a great aid

for digestion.

Energy: 353 kcalFat: 4.2gSugars: 48g

STATS

INGREDIENTS

1 ripe banana, sliced 2tbsp rolled oats, toasted 3cm piece root ginger, grated 150ml apple juice 50ml water 4tbsp low fat natural yogurt 25g kale


INGREDIENTS

125g self-raising flour100g wholemeal self-raising flour1tsp baking powder50g butter75g smoked ham, diced50g mature hard cheese, grated50g sun dried tomatoes, chopped2tbsp chopped chives125ml semi-skimmed milk

INGREDIENTS

100g salad potatoes, cut into chunks

1 medium egg 25g smoked ham, diced ½tbsp rapeseed oil 1tsp basil pesto 25g watercress 50g cherry tomatoes, halved

• Place the potatoes in a small saucepan and cover with water.

• Bring to the boil and cook for 6 minutes.• Add the egg to the pan and continue

to cook for 6 minutes.• Drain and cool under cold water. • Peel the egg.• Meanwhile, whisk the oil, pesto and

seasoning in a large bowl and toss in the potatoes, add the ham, watercress and tomatoes and toss to evenly coat.

• Place on a plate and top with the halved egg. Serve with crusty bread.


INFORMATION


STATS

Prepare AheadShort on time in the morning? Make your breakfast ahead and just grab and go as

you head out the front door!


INFORMATION


STATS

Breakfast Salad

Breakfast Scones• Preheat the oven to 220oC,

gas mark 7.• Sift the flours and baking powder

in a bowl. • Add the butter and rub in with your

fingers to resemble breadcrumbs.• Stir in the ham, half the cheese,

all but 1tbsp of tomatoes and the chives, season.

• Mix in the milk to form a soft dough.• Roll out to 2cm thick on a floured

work surface and using a 6cm round cutter, cut out 8 scones, placing them on a baking tray.

• Sprinkle over the remaining cheese and chopped tomatoes.

• Bake for 10 minutes until golden.

Get your bake on and

have fun making these

with the kids.

Don’t let busy mornings

get in the way of

hungry tummies.


Lazy WeekendFor the weekend, when you’ve got a bit more time, enjoy

these breakfasts with family and friends

Sausages should be cooked slowly on a medium heat and should not be pricked, as this lets out the flavour. They will burst if cooked too quickly.

INGREDIENTS

4 Cumberland sausages 400g can chopped tomatoes2tbsp Worcestershire sauce2tbsp tomato ketchup400g can cannellini beans,drained and rinsed400g can mixed beans,drained and rinsed4 slices rustic bread, toasted 2tbsp chopped parsley

• Place the sausages on a lined grill pan and place under a preheated grill for 10 minutes, turning once or twice until cooked throughout.

• Meanwhile, place the tomatoes, Worcestershire sauce and ketchup in a large saucepan, add the beans, cover and cook for 5 minutes.

• Spoon onto the toasted bread and top each with a sliced sausage and sprinkle with parsley.


INFORMATION


STATS


INFORMATION

Toasty EggsINGREDIENTS

1x 2cm thick slice sourdough bread

2tsp rapeseed oil 1 medium egg 1tbsp grated mature

hard cheese 2 sprigs parsley, chopped

• Tear a circle of bread from the centre of the slice about the size of a fried egg and reserve.

• Brush both sides of the bread with a little oil and fry 1 side for 2 minutes in a non-stick frying pan, turn the bread over and crack the egg into the hole in the middle, cook gently for 2 minutes.

• Transfer to a baking tray and sprinkle with cheese, place under a preheated grill for 1-2 minute until golden.

• Meanwhile, place the circle of bread and parsley in a small food processor to make crumbs, heat the remaining oil in the same frying pan and fry crumbs for 1-2 minutes until golden, serve sprinkled over the toasty eggs.


STATS

To tell if an egg is fresh, place it in a bowl of water – if it sinks it’s fresh and if it floats it’s stale.

Posh Beans on Toast

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