It’s the most important meal of the day.
Yet many of us either ignore it, or grab a snack which has all the nutritional value of a small piece of cardboard.
Not anymore.
JOE, with thanks to Centra and star nutritionist Sarah Keogh, have put together a five-day meal plan which is sure to keep you going throughout the week.
Monday: Crunchy Granola and Fruit
It’s incredibly easy to make your own granola.
Spend a few minutes sorting it out on the Sunday evening and you’ll be sorted for the week.
Ingredients
- 200g dried Cranberries
- 1 tablespoon of honey
- 8 tbsp raisins
- 1 handful seed mix
- 1 handful sunflower Oil
Method
- Start by heating your oven to 190c/170c fan/Gas Mark 5.
- Spread the oats in a layer in a large roasting dish. Drizzle over the honey and sunflower oil, mixing well and breaking up any big clusters with a fork.
- Roast for 20 to 25 minutes, mixing it two or three times to make sure the oats are evenly baked.
- Remove from the oven and allow to cool. Mix in the cranberries, raisins and seeds. Serve with milk or natural yoghurt and a drizzle of honey.
- The granola will keep for up to a month in an air-tight container.
Tuesday: Avocado and egg
Avocados are all over the shop these days.
They’re the super food everyone is going on about and here’s a great dish with them as the centre piece.
Ingredients
- 1 avocado
- 2 eggs
- 1 pepper
Method
- Make sure your avocado is ripe and ready to eat. (See video)
- Cut the avocado in half, remove the seed and carefully place in an ovenproof dish.
- Carefully remove a little more of the avocado from the centre and then crack your egg into the hole.
- Bake in a hot oven 230C/Gas 8 for 15-20 minutes.
- Remove and serve with a little freshly ground pepper.
Wednesday: Breakfast in a cup with salsa
We all suffer from the midweek slump on occasion.
Not to worry, as this recipe is quick, easy and delicious.
Ingredients
- 2 eggs
- 2 scallions
- 1 finely chopped Tomato
- 1 litre milk
- 2 tbsp salt
Method
- Place the eggs, milk and scallions in a large cup and mix well.
- Place in the microwave for 1-1.5 minutes until cooked.
- Add chopped tomatoes and season.
Thursday: Egg and spinach muffins
The perfect on-the-go snack that will energise you for half the day.
Ingredients
- Medium Eggs 4 pack
- A handful of spinnach
- 2 slice Irish crumbed ham 120g
- 3 spring onion
- 1 tomato
Method
- This can be done in ramekins or in a muffin tin, make sure to use cases so they won’t stick.
- Beat the eggs in a jug.
- Chop up the tomatoes, ham, spinnach and spring onions and mix them in with the eggs.
- Pour the mixture into the muffin cases or into ramekins.
- Bake in the oven for 15 mins until the egg is firm.
Friday: Asparagus Soldiers and Soft Boiled Eggs
A handy little trick for getting some of your five-a-day in early in the morning.
This is a delicious and nutritious brekkie.
Ingredients
- 6 pieces of asparagus
- 4 free range eggs
- 2 unsmoked rashers
- 1 pepper
This article is brought to you by Centra. For lots more healthy recipes visit Centra.ie
LISTEN: You Must Be Jokin’ podcast – listen to the latest episode now!
