For a protein packed breakfast try my Rye Soda Bread, Avocado, Poached Egg, Tomato, Mushroom and Beans.
Soda Bread is quick and easy to make and this version is extra high in fibre and essential nutrients. Top it with half a mashed avocado and your adding good fats (monounsaturated fatty acids), Potassium, Vitamin E. B Vitamins and fibre. Then you have got your high protein egg and 2 to 3 of your ‘8 a day’. This really is a great start to the day!
Notice I said ‘8 a day’ not 5. Aim for 2 fruit and 6 vegetables per day to get enough fibre in your diet and all the other nutrients. I’ll cover that in my next blog …
So the recipes:
250 g wholemeal self raising flour, 100g rye flour, 1tsp sea salt, 1 tsp bicarbonate of soda, 50g porridge oats, 350ml buttermilk
half avocado mashed, squeeze lemon juice, 1 tsp rapeseed oil, 35g mushrooms, 45g cherry tomatoes, sliced, 100g haricot beans, 1tsp balsamic vinegar, 1 egg, poached, 3 basil leaves
Preheat oven to 190C
Sift the flours, salt and bicarb into a large bowl, add the oats and stir in. Make a well in the dry ingredients, pour in the buttermilk then mix in with a knife. Once it starts to come together use your lightly floured hands to bring it fully together.
Shape the dough into a disc roughly 3 cm deep and place on a lightly floured baking sheet. Dust the top with flour then press down with the handle of a large wooden spoon to make a cross on the top of the loaf. Bake for 40 to 45 minutes in the centre of the oven until the crust is firm and it sounds hollow when you tap it on the bottom.
Transfer the loaf to a wire cooling rack.
To complete your breakfast heat the oil in a small frying pan and add the cherry tomatoes, mushrooms, beans and balsamic vinegar.
Chiffonade the basil leaves.
Poach the egg for two and a half minutes.
Slice the soda bread, spread with the avocado and place the poached egg on top. Serve the mushrooms and tomatoes on the side. Season with salt and pepper and sprinkle over the basil.