Breakfast

Recipes
 A special thank-you to:
Adopt a School
Charlotte Radcliffe
Charlotte Stirling-Reed
Chefs in Schools
Early Start Nutrition
Eli Brecher
First Steps Nutrition
Laura Matthews
Magic Brekafast
Oral Health Foundation
Priya Tew
School Food Matters
Soil Association
Zoe Griffiths

For donating their recipes

Oat & Apple Pancakes
Serves 1

40g Porridge Oats

2 Medium Oats
50ml Skimmed Milk
2 Apples Grated
Fat Free Greek Yogurt
Fresh Berries

1. Ground the oats to a powder in food processor

2. Add the eggs and milk to the processor and blend to a batter.
3. Place in a bowl and mix in the apples evenly
4. Heat up a non stick frying pan to a gentle heat, and use fry lite to
grease it (couple of sprays)
5. Drop pancake mix into the pan using large tablespoon full for
each pancake or make as big as you like!
6. Gently cook on one side and when looks set, turn over and cook
the other side.
7. Serve pancakes stacked or set alongside each other topped with
Fat free Greek yoghurt and fresh berries

Adopt a School
Blackberry & Apple
Breakfast Pot
Serves 4

4 British Eating Apples

1/4 tsp Ground Cinnamon
150g Blackberries
3 tbsp Oats
3 tbsp Unsalted Nuts
300g Natural Yogurt

1. Quarter and core the apples, leaving the skin on. Chop each
quarter into 2-3cm dice. Transfer to a saucepan with 3 tbsp water
and the cinnamon.
2. Cover with a lid and cook gently for 5 minutes, stirring
occasionally. Remove the lid and continue to cook, stirring for a
further 5 minutes - the apple should have begun to break down
but should not be a puree – you want to keep some texture. Set
aside 4 blackberries, then stir the rest into the hot apple and tip
into a bowl to cool. You can do this the day before if you like,
once cool, keep covered in the fridge.
3. Meanwhile, set a frying pan over a medium heat. Add the oats and
nuts and cook, shaking the pan occasionally until lightly toasted –
about 3-4 minutes. Transfer to a plate.
4. Once the compote is cool, layer up in glasses with yogurt,
alternating the layers until used up. Sprinkle over the nuts and
oats. Top with the remaining fresh blackberries.

Charlotte Radcliffe RNutr,

Registered Nutritionist
Veggie Breakfast
Muffins
Makes 8 - 10

For the roasted veg (make in advance)

1 tsp olive oil
1 red pepper, chopped into small chunks
1 yellow pepper, chopped into small chunks
2 celery sticks, chopped
1 red onion, chopped

For the batter

80g butter/margarine
250g self-raising flour
2 tsps baking powder
1 tsp ground coriander
1 tsp garlic powder
Cracked black pepper to taste
200g natural yogurt
50ml milk
1 large egg (or 1 chia seed egg)
1 tsp chia seeds

Charlotte Stirling-Reed RNutr,

Registered Nutritionist
1. First of all, prep and roast your veg. This can be done a few days
in advance or a few hours before, as the roasted veggies need to
be cool once you’ve put them in the muffin mix. Simply chop
the veg, drizzle in olive oil and either fry them in a pan for 15
minutes on the hob, or roast in the oven for 30 minutes – it’s up
to you!
2. Now to prepare your muffin mix. Melt the butter in a mixing
bowl in the microwave for a minute.
3. Add your dry ingredients (flour, baking powder, coriander, garlic
powder and black pepper) to the butter and mix together. Don’t
worry, this is supposed to be lumpy.
4. Now to beat in the egg and milk – your mix should start to form
a paste. You don’t want to mix it much more than this as it can
overwork the batter, and your muffin won’t be as fluffy.
5. Fold in the yogurt until evenly spread throughout the batter
6. Add the chia seeds (These are an excellent little addition to add
some extra texture)
7. Now for the veg – fold in half the veggies carefully, making sure
not to get any excess juices into the mix if possible. If your mix
looks a little too shiny, add in an extra tbsp of flour to balance it
out.
8. Evenly distribute the mix into 8-10 muffin cases and bake in the
oven at gas mark 6/200°c for 25-30 minutes or until golden
brown.
9. Once cooled, serve with some yogurt, some scrambled egg or
keep in a sealed container for an on-the-go breakfast/snack

Charlotte Stirling-Reed RNutr,

Registered Nutritionist
Eggs For Brunch
Serves 4

2 slices of bread
50g/1¾oz unsalted butter
50g/1¾oz finely chopped cooked ham
50g/1¾oz grated Cheddar cheese
4 large free-range eggs
Small bunch of chives,
thinly sliced, to garnish

1. Fill and boil the kettle.

2. Preheat the grill and place the bread on an oven tray. Lightly
toast for 1–2 minutes on each side, then butter the toast and
layer with ham and cheese.
3. Butter 4 ramekins and crack a single egg into each. Place a
deep-sided roasting tin on the hob, arrange the ramekins in the
tin and carefully pour in boiled water from the kettle, so that it
comes to 2cm/1 inch below the top of the ramekins. Turn on
the heat and cook for 6 minutes.
4. When the eggs have cooked for 6 minutes, carefully remove
the ramekins from the water and place on the oven tray with
the ham and cheese-topped toast. Grill for 2–3 minutes, until
the eggs are just set and the cheese is bubbling.
5. Cut the toast into soldiers and serve with the egg on the side,
sprinkled with chives.

Chefs in Schools
Breakfast Couscous
Serves 2-3
100g couscous
30g raisins
30g flaked almonds*
2-3 pinches of ground cinnamon
1/2- 1 teaspoon vanilla essence
1 small orange
100ml milk

1. Fill the kettle and boil

2. Add the couscous to a mixing bowl and cover with around 250ml of
boiling water and let it stand for 10 minutes, until absorbed
3. Soak the raisins in lukewarm water for around 10-15minutes. Once
soft, drain (chop into small pieces if offering to young children)
4. Use a fork to gently fluff up the couscous
5. Optional- gently toast the almonds by placing them in a dry frying
pan over a medium heat and stir for 2 to 3 minutes, until golden
brown
6. Grate the orange to create a fine zest
7. Add the raisins, almonds, cinnamon, vanilla essence and orange
zest and gently toss together
8. Gently warm 100ml of milk in a saucepan and pour over the
couscous
9. Serve and enjoy!
*Please note: whole and broken nuts are not suitable for children
under 5
Early Start Nutrition
Apple Porridge
Serves 4
40g Porridge Oats
400ml unsweetened calcium-fortified soya milk alternative
120g grated apple (1/2 large apple, cored and peeled)
1/2 teaspoon cinnamon powder

1. Place all the ingredients in a non-stick saucepan and simmer for

10minutes, stirring all the time until the porridge is cooked
2. Allow to cool before serving

First Steps Nutrition Trust

Courgette and Salmon
Frittata
Serves 4

1 tbsp olive oil for frying⁠

1 onion, finely sliced⁠
2 medium/large courgettes⁠
75g frozen peas⁠
6 large eggs⁠
75ml milk of choice (dairy or alternative)⁠
Handful of fresh coriander and/or parsley, chopped⁠
2 wild salmon fillets (220g total), cut into chunks⁠
Sourdough toast, to serve⁠

1. Place an oven-proof frying pan over a medium heat on the hob, and
heat the oil. Fry the onion for 2 minutes.⁠
2. Add the courgette, peas and a splash of water to the pan and sauté
for a further 5 minutes.⁠
3. Meanwhile, in a large bowl, beat the eggs with the milk,
parsley/coriander, then stir in the salmon. ⁠
4. Pour the egg mixture into the pan (over the vegetables). Stir well
with a spatula, then leave to cook over a medium-low heat for 10
minutes. Meanwhile, pre-heat the oven to 200 C. ⁠
5. When it’s almost set, place the oven-proof pan in the oven for 5
minutes until puffed and golden on top.⁠
6. Ease the frittata out of the pan and slice into wedges before
serving. ⁠

Eli Brecher ANutr,

Registered Associate
Nutritionist
Carrot and Orange
Spiced Porridge
Serves 1 toddler
15g porridge oats
Pinch of ground mixed spice or cinnamon
100ml milk
½ tsp ground almonds
⅛ of a small carrot, peeled & grated
Zest of 1/4 an orange
Fresh orange slices (pips & pith removed)
Milled flaxseed to sprinkle on top, optional

1. Add the porridge oats, mixed spice, milk, ground almonds, grated
carrot and orange zest to a small non-stick saucepan & warm on a
medium heat until the mixture has thickened (approximately 3-5
minutes).
2. Stir regularly. Add a little water if it needs loosening or is too thick.
3. Serve the porridge in a bowl with the orange slices and a little
flaxseed if you wish.
Laura Matthews RNutr,
Registered Nutritionist
Winter Warmer Porridge
Serves 2
60g Rolled Oats / Porridge Oats
300ml milk of choice (dairy or alternative)
1 grated apple, plus extra for topping
1 tablespoon milled linseeds (aka flaxseeds)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
Pinch of nutmeg
Nut butter or tahini for topping (optional)

1. Place the oats, milk, spices and half the grated apple into a
saucepan (reserving some of the apple for topping). Bring to a
light boil, then reduce heat to simmer gently for 4 - 5 minutes,
until thick and creamy, stirring frequently so the porridge doesn’t
stick to the pan.
2. Remove from the heat, stir in the linseeds and add more liquid
(water or milk) if you like a runnier consistency.
3. Divide between two bowls and top with the remaining grated
apple and an extra dusting of cinnamon. For extra protein and
essential fats, you could also drizzle a teaspoon of nut butter or
tahini over the top (optional).

Magic Breakfast
Shakshuka
Serves 2
1 tbsp olive oil
1 red onions, chopped
1 red chilli, deseeded and finely chopped
2 tsp paprika
1 tsp cumin
1 garlic clove, sliced
small bunch of coriander stalks and leaves chopped separately
500g fresh chopped tomatoes
1 avocado
2 eggs
1-2 tsp Chicken stock powder
salt and pepper, to taste
Juice of half a lemon

1. Add oil to pan and then add onion, chilli and garlic. Once
softened, add the spices and sauté until fragrant.
2. Add in the fresh tomatoes, stock powder and stir gently until
well-combined. Let simmer for ten minutes.
3. While that is simmering, prepare the avocado. Cut in two and
remove the stone. Scope the avocado out of its skins and mash
with salt and pepper. Add juice to the avocado and mix well
again.
4. Make two little wells in your Shakshuka pan and crack each egg
into their own well. Set onto a medium heat while the egg cooks.
5. Season with salt and pepper before serving alongside the
avocado.

Oral Health Foundation

Banana and Pumpkin
Seed Pancakes
Serves 2
1 Banana Mashed
1 Egg Beaten
2 tbsp Oats
1 tbsp Pumpkin Seeds
1 tbsp Linseeds

1. Preheat a pan/griddle and grease it

2. Mash the banana and mix with the egg
3. Mix the oats and seeds together
4. Mix the wet and dry ingredients
5. Drop a serving spoon portion onto the pan/griddle and
allow to cook for a couple of minutes, look for the bubbles
on the top then flip it.
6. These need a little more TLC than normal pancakes when
turning them over

Priya Tew RD,

Dietitian
Traffic Light Bagels
Serves 4

2-4 wholemeal bagels

3 eggs
2-3 tomatoes
Handful spinach leaves

1. If the bagel isn't already sliced, slice it in half.

2. Crack the eggs into a small bowl and scramble with a fork.
3. Slice the tomatoes nice and thinly.
4. If you have a hob, pour the egg and spinach into a saucepan and
cook on a medium temperature. Keep mixing until the egg is
cooked.
5. If you don't have a hob, you can use a microwave. Simply put the
egg and spinach into a microwaveable bowl, heat for 30 seconds
then stir with a fork. Microwave again for 10 seconds at a time,
mixing after every burst until almost set (don't forget it will
continue to cook after you take it out).
6. Put the sliced tomatoes onto the halved bagel, along with the
scrambled eggs and spinach.
7. Try adding 1/2 tsp paprika to your eggs to spice them up, or
experiment by adding some smashed avocado

School Food Matters

Omelette
Serves 1

2 tsp oil
2 large free-range eggs
1 tbsp milk
25g Cheddar cheese, grated
1 medium tomato, de-seeded and chopped
1 small spring onion, finely chopped
Salt and pepper

1. Grease the mug with the oil, using a pastry brush or a piece of
kitchen roll dipped in the oil.
2. Crack the eggs into the mug, add the milk and whisk with a fork.
3. Add the filling ingredients, i.e. cheese, tomato and spring onion,
with a pinch of salt and pepper. Whisk again.
4. Place the mug in the microwave and cook on full power for
around 1 minute 40 seconds. It might take less time or a bit longer
for the eggs to cook, so microwave for a 20 second burst, stir the
eggs gently to mix and then repeat this process until the eggs are
set.
5. Leave the eggs to stand for a minute and then serve.

Food For Life

Soil Association
Veggie Stuffed Omelette
Serves 1-2

1tsp vegetable oil

50g chopped red pepper
50g sliced mushrooms
50g red onion
25g spinach leaves
2 eggs
1 tbsp semi-skimmed milk
Black pepper
1 tbsp reduced-fat Cheddar cheese

1. In a non-stick frying pan or large non-stick pan, heat the oil over a
medium-high heat.
2. Add the red pepper, mushrooms and red onion. Cook for 2 minutes,
stirring constantly.
3. Add the spinach and cook until the spinach wilts.
4. Remove the vegetables from the pan and put in a bowl.
5. In a small bowl, beat the eggs with the semi-skimmed milk and black
pepper.
6. Heat the same pan and add the egg mixture to the pan. Ensure that
the eggs cover the base of the pan by moving the pan. Cook the
omelette for a short time until it is lightly browned on the bottom.
7. Place the cooked vegetables on one half of the omelette and top
with the cheese.
8. Using a spatula, carefully fold over the other half of the omelette
on top of the vegetables.
9. Serve immediately.
Zoe Griffiths RNutr,
Registered Nutritionist
 Action on Sugar
Wolfson Institute of Population Health, Queen Mary University of
London, Charterhouse Square, EC1M 6BQ

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