SAUSAGE SANDWICH

  • 8 cumberland sausages
  • 1 tbsp olive oil
  • 2 large onions, thinly sliced
  • ½ tbsp light muscovado sugar
  • 1 tbsp sherry vinegar
  • 6 tbsp tomato and chilli chutney
  • 8 slices multiseed wholemeal farmhouse batch loaf
  • 4 large vine tomatoes, washed and sliced
  • 25g wild rocket, washed
  1. Place the sausages on a greased baking tray and cook according to the instructions on the packet, turning once or twice during cooking. Slice in half lengthways when cooked.
  2. Meanwhile, heat the oil in a large frying pan. Add the onions and cook gently for 20 minutes until soft and brown. Add the sugar and vinegar and cook for another 5 minutes.
  3. Spread the chutney on 4 slices of bread. Place the sliced sausages on top, then cover with the onions, tomato and rocket. Top with the remaining slices of bread and serve immediately.

BACON BRIOCHE ROLL

A classic combination of bacon and maple syrup in a toasted brioche bun, topped with a runny egg for the ultimate breakfast or brunch indulgence

PREP 5 mins 
COOK 15 mins 
DIFFICULTY Easy 
SERVES/MAKES Serves 4

Ingredients

8 rashers streaky bacon
3 tbsp maple syrup
4 eggs
brioche buns, cut in half and toasted
ketchup of choice (we love pomegranate ketchup)

Method

  1. Heat the oven to 200C/180C fan/gas 6. Place the bacon on a rack over a baking sheet. Cook for 10 mins until starting to turn crispy, then remove and brush with maple syrup on both sides. Cook for a further 2–3 mins, or until cooked to your liking.

  2. Fry your eggs and place 1 on the base of each toasted brioche bun. Top with the glazed bacon, a dollop of ketchup and the lid of the bun.

THE FRY UP

When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?”
“What’s for breakfast?” said Pooh.
(Winnie the Pooh, A.A. Milne)

The traditional English breakfast is a national institution. Most of us love a full English breakfast; you can even travel abroad, to the Mediterranean resorts in Spain for example, and find this quintessentially British dish on sale in cafes and restaurants.

Sometimes also called a ‘fry-up’, the full English breakfast consists of fried eggs, sausages, back bacon, tomatoes, mushrooms, fried bread and often a slice of white or black pudding (similar to bloodwurst). It is accompanied by tea or coffee and hot, buttered toast. These days, breakfast may also include other items such as baked beans and hash browns.

Full English breakfast fry-up

There are many regional versions of this staple. For example, the Ulster Fry includes Irish soda bread; the Scottish breakfast boasts a tattie scone (potato scone) and even maybe a slice of haggis; the Welsh breakfast features laverbread (barra lawr, made from seaweed); and the Cornish breakfast often comes with Cornish hogs pudding (a kind of sausage).

The tradition of breakfast dates back to the Middle Ages. At this time, there were usually only two meals a day; breakfast and dinner. Breakfast was served mid or late morning, and usually consisted of just ale and bread, with perhaps some cheese, cold meat or dripping.

A lavish breakfast was often served by the nobility or gentry at social or ceremonial occasions such as weddings. A wedding mass had to take place before noon, so all weddings took place in the mornings. The first meal the new bride and groom ate together would therefore be breakfast and became known as the ‘wedding breakfast’.

By Georgian and Victorian times, breakfast had become an important part of a shooting party, weekend house party or hunt and was served a little earlier. The gentry loved to entertain lavishly and that included breakfast.

Breakfasts were unhurried, leisurely affairs with plenty of silver and glassware on show to impress the host’s guests. The breakfast table would groan under the weight of the produce from the host’s estate. Newspapers were available for the family and guests to catch up on the day’s news. Indeed, it is still socially acceptable today to read newspapers at the breakfast table (a definite ‘no-no’ at any other meal).

As well as eggs and bacon, which was first cured in the early 18th century, the breakfast feast might also include offal such as kidneys, cold meats such as tongue and fish dishes such as kippers and kedgeree, a lightly spiced dish from colonial Indiaof rice, smoked fish and boiled eggs.

State Breakfast
State Breakfast given by Edward, Prince of Wales (later King Edward VII) on board HMS Serapis for the King and Queen of Greece, 1875

The Victorian era saw a wealthy middle class begin to emerge in British society who wished to copy the customs of the gentry, including the tradition of the full English breakfast. As the middle classes went out to work, breakfast began to be served earlier, typically before 9am.

Surprisingly, the full English breakfast was also enjoyed by many of the working classes. The punishing physical labour and long hours of work in the factories of the Industrial Revolution meant a hearty meal first thing in the morning was necessary. Even as late as the 1950s, almost half the adult population began their day with a good old English fry-up.

In today’s health conscious world, you may have thought that a full English breakfast was not the healthiest way to start the day, but some experts maintain that such a meal in the morning boosts the metabolism and needn’t be unhealthy, especially if the food is grilled rather than fried.

Perhaps the full English breakfast remains so popular, not just because it tastes so good but simply because it has been enjoyed for centuries by people from all walks of life. It is served everywhere in Britain: in luxury hotels, country inns, guest houses, B&Bs, cafes and restaurants. Sometimes you will also find an ‘all day breakfast’ on the menu, as this is indeed a meal that can be enjoyed at any time of the day.

For many working people, breakfast midweek, if eaten at all, often consists of just a piece of toast and a cup of instant coffee taken on the move. But at weekends, what could be better than a leisurely full English with the morning papers?

BREAKFAST SMOOTHIE

This healthy smoothie recipe is packed with protein, fiber, unsaturated fats, and essential vitamins and minerals. Follow our simple formula, memorize the ingredient amounts, then customize to your liking. Even better, our supercharged breakfast smoothie tastes great and keeps you full until lunchtime. But first—here’s a breakdown of five essential ingredients that make the ultimate breakfast smoothie:Fruit: It’s the backbone of any smoothie recipe, but fruit plays a much larger role than simply adding sweetness. Fruit is an excellent source of fiber and the “good” kind of carbs that serve as an essential source of fuel. Bananas are a smoothie staple (and they’re a great source of potassium), and pair well with a wide variety of other fruits.Greek Yogurt: Protein is the missing link in many smoothie recipes, but adding a small amount of Greek yogurt—just ¼ cup—earns you six grams towards your daily goal. Yogurt also gives your smoothie a creamier consistency.Liquid: Unless you want to break your blender’s blades, all smoothies need a little liquid to combine properly. We like using unsweetened almond milk (it adds a touch of creaminess without extra calories or added sugar), but you can use any variety of unsweetened nut milk, freshly-squeezed orange juice, or just plain water. Nut Butter: A scoop of your favorite nut butter adds satiating, unsaturated fats and a touch more protein to your smoothie. We love homemade almond butter for its incredible bang-for-your-buck nutrition.Leafy Greens: Last but not least, we love to sneak a handful of greens into our smoothies for an extra dose of fiber and key vitamins and minerals. Tender, mild-flavored greens such as baby spinach work best.We keep a running stock of frozen bananas to give our smoothies a thicker consistency, but a handful of ice achieves a similar effect. Optional mix-ins—fresh herbs such as basil and mint or fresh ginger—boost the flavor without affecting nutrition.

1 medium banana (fresh or frozen)

½ cup sliced strawberries, blueberries, or chopped mangos

¼ cup 2% plain Greek yogurt

1 tablespoon almond butter

½ cup baby spinach

½ cup unsweetened almond milk

Optional: 1-2 basil leaves, 2-3 mint leaves, ½ teaspoon peeled, chopped ginger

POWER BREAKFASTS

Quit overthinking breakfast and try these 5 easy recipes that were designed to deliver a whopping dose of protein while still pleasing your taste buds. 

Do you bang your head against the wall trying to figure out the best ways to squeeze in a muscle-building friendly breakfast without having a significant amount of time? It’s tough to find ways to support recovery from your brutal workouts with little-to-no time on the mornings for lengthy prepping, cooking and cleaning.

Crappy, so called convenience health foods have flooded the market promising you endless energy and high amounts of protein. In reality, these foods rarely provide a protein count in the double digits and leave you feeling hungry. If you aren’t careful you’ll find yourself hitting the vending machine or choosing other unhealthy options which will wreak havoc on your physique.

Below are 5 fast high protein breakfast options to help you build muscle, feel fuller, longer and are easy to prep, eat and enjoy.

1. Greek yogurt combo

Protein: 48g, Carbs: 40g, Fats: 2g, Calories: 390

Greek Yogurt Combo

As Greek yogurt only increases in popularity due to its high protein content so do the creative ways to combine it with other healthy, muscle-friendly fare. As a great high protein morning meal, this will require you to do a little prep the night before. Here you will want to use plain Greek yogurt to keep the sugar count down and either steel-cut or regular whole oats. Combine one cup of the yogurt, ½ cup of oats and a dash of vanilla extract. Let it sit in the refrigerator overnight. In the morning add in your choice of fruit and 1 scoop of vanilla whey protein. Stir and enjoy.

2. Hard boiled eggs and Ezekiel bread

Protein: 31g, Carbs: 30g, Fats: 17g, Calories: 400

Eggs And Whole Grain Bread High Protein

You can’t deny the power of the egg. Oftentimes thought of as the gold standard for proteinratings, the egg is not only one of the most complete proteins around it’s also convenient as it gets. Hard boiled is the way to go when it comes to portability and ease of eating. And contrary to what many would call a big no-no, yes, you can eat yolks in moderation for a myriad of benefits one of which being regulating key anabolic hormones. 3 extra-large eggs and two slices of Ezekiel bread with low-sugar jelly will make one high-powered breakfast!

3. Cottage cheese and fruit

Protein: 30g, Carbs: 50g, Fats: 3g, Calories: ~200

Cottage Cheese And Fruit High Protein Breakfast

With a ton of press surrounding Greek yogurt these days it’s easy for a power food such as cottage cheese to get lost in the commotion. This simple yet versatile high protein convenience foodneeds to reclaim its rightful spot as a top muscle-building contender once again. Simply combine 1 cup of low-fat cottage cheese with your favorite fruit such as peaches, strawberries or apple slices and you’ll have one instant protein source along with fibrous carbs. Of course you can always combine another carb source along with this such as a slice or two of Ezekiel bread, 100% whole wheat bread or a small bowl of oats.

4. Veggie and egg scramble

Protein: 26g, Carbs: ~12g, Fats: 16g, Calories: 290

High Protein Egg And Veggie Scramble

If you have just a few more minutes to spare and can whip-up some scrambled eggs then you can create a great tasting breakfast option with a host of flavor and health benefits. This one is for the lower carb dieters out there looking to feel full without the added calories. Scramble 3 extra-large eggs and add in ¼ cup of low-fat shredded cheese and some of your favorite vegetables such as spinach, sliced tomatoes, peppers, mushrooms and/or onions. Add some salt, pepper and maybe a little salsa for a bit of a kick. Voila, instant muscle food!

5. Protein oatmeal

Protein: 32g, Carbs: 35g, Fats: 12g, Calories: 300

High Protein Easy Oatmeal

If you are the “anti-overthinker” type who just wants to pour everything into the same bowl for convenience and ease this one was catered to you. Packed with long-lasting complex carbs, whey protein and healthy fats this quick meal covers all your bases. Combine ½ cup of one minute quick oats (not the packaged kind) with 1 tablespoon of peanut butter, 1 teaspoon of natural sweetener, 1 teaspoon a cinnamon and ½ cup of low-fat or non-fat milk. After microwaving for 1 minute add in 1 scoop of vanilla whey protein powder. Mix and add water for desired thickness.