Smoked Mackerel Breakfast Salad

Fast and easy to prepare, this salad will provide everything one might need for a good start of the day, including plenty of protein.

Fast and easy to prepare, this salad will provide everything one might need for a good start of the day, including plenty of protein.For years our morning meal has contained a single item… a coffee. Well, we both aren’t morning eaters and the very idea of solid foods in the earlier hours of the day just isn’t very appealing to us, normally but things can change… Lately, we have swopped sitting in the office in front of the PC for more physical work like gardening or woodworking. This change has forced us to reevaluate our eating habits. We are now much more inclined to have a proper, high protein breakfast which will keep us going till lunch or maybe dinner time, depending on how busy we are. We have started to experiment with different food combos and this salad is just a perfect result from this experiment. Who would have thought that fish and a white cheese could go so well together? I know it might sound a bit off but don’t diss it before you try it. The smoky taste from the fish rounded out by the creamy white cheese, the mildest hint of mayo zinged to the heavens when a piece of spring onion is bit a truly wondrous combo.

Ingredients:

  • 500g smoked mackerel
  • 150g soft white cheese*
  • 3 eggs
  • 2tbsp mayonnaise
  • Handful of chopped spring onions
  • Fresh cracked black pepper; to taste

*if you are in the UK you could check your local supermarkets’ Foods Of the World fridge section and see if they stock a Polish white cheese called twaróg  – it will work perfectly 🙂

Method:

Put a pan of water and 3 eggs on to boil, when done remove from the heat and allow to cool.

De-bone and flake the fish, then place it in a bowl. With a fork, mash it up a bit to reduce in size any large clumps of fish.

Add the white cheese and mash some more.

Once cooled and peeled, roughly chop the eggs and add to the bowl of fish and cheese. Sprinkle the spring onion over the top, add the mayonnaise and finally crack some black pepper and stir gently till everything is just combined.

Serve as a salad or even as a sandwich filling, it works perfectly both ways. And if you have any leftovers after breakfast time, pop it into the fridge and use as a dip for some crackers come evening time.

Enjoy!

Fast and easy to prepare, this salad will provide everything one might need for a good start of the day, including plenty of protein.

Super Green Morning Smoothie

This super green, high protein morning smoothie is packed with goodness, which will allow you to really kick start your day.

This super green, high protein morning smoothie is packed with goodness, which will allow you to really kick start your day.Every single ingredient brings something to the table:

Water – essential for good hydration; promotes weight loss and helps to flush out the toxins from our body.

Spinach – not only is it high in proteins and fibre but it is also loaded with microelements and vitamins like A, B6, C, E and K just to name a few.

Kiwi – with its low GI, high fibre content and alkaline properties kiwi is a perfect morning fruit, which adds tonnes of vitamin C, vitamin E and antioxidants into the mixture.

Matcha – super high in antioxidants helps to increase our energy levels, endurance and concentration but at the same time, promotes calmness and relaxation.

Wheatgrass – it contains chlorophyll, which is a natural liver cleanser and detoxifier; additionally it contains all minerals known to man, as well as many other vitamins.

Chia seeds – low calories, high in fibre and proteins, just what you need in the morning.

Protein powder – well this one is optional but if like me, you are struggling with food in the morning, I would highly suggest adding some into your smoothie to boost your protein intake, which will help with metabolism and keep you fuller for longer.

So let’s mix!

This super green, high protein morning smoothie is packed with goodness, which will allow you to really kick start your day.Ingredients:

  • 250ml filtered water*
  • 1 large organic kiwi; peeled and halved
  • 1 scoop of diet whey protein powder**
  • 1 large handful of fresh organic spinach***
  • 1tsp organic chia seeds
  • 1/2tsp organic matcha
  • 1/2tsp organic wheatgrass

*as its winter time I don’t like my smoothie too cold in the morning so I don’t use chilled water, but come the warmer weather, you can use chilled water or reduce the amount of water and add a good handful of ice cubes on top

**I like strawberry flavour from PhD

***frozen would work great too

Method:

Well, you will need a blender, a high power one would be ideal.

Simply pop all the ingredients into the blender bowl, starting with water, pop the lid on and blend.

I start with variable 1, turn it to 10 and then swap too high for around 10 seconds or so. In this time frame, my Vitamix will have blended everything nicely, including the chia seeds and kiwi pips.

This super green, high protein morning smoothie is packed with goodness, which will allow you to really kick start your day.Serve and enjoy!

This super green, high protein morning smoothie is packed with goodness, which will allow you to really kick start your day.

Berry Morning Breakfast Smoothie

There is nothing better than a glass of freshly prepared smoothie to start your day. Fresh berries, ripe peaches, crisp apples plus a few more yummy ingredients can work wonders as a morning pick me up, especially if you add to it some “magic” ingredients.

There is nothing better than a glass of freshly prepared smoothie to start your day. Fresh berries, ripe peaches, crisp apples plus a few more yummy ingredients can work wonders as a morning pick me up, especially if you add to it some “magic” ingredients.The recipe came to be as an experiment, which actually wasn’t my doing. My brother in law (almost) decided to treat us to one of his creations for a change… rummaging through the freezer in search of some frozen pure fruit juice ice cubes, which I’d just run out of evidently… he came across something else hiding in the bottom shelf… a Bountry ice-cream… well it was an unexpected choice but it worked so well. Since then we have replicated the smoothie many times and each time it offers the same wonderful experience.

Berry Morning Breakfast SmoothieThe smoothie will surprise you with its flavour depth. The Bounty totally takes it to the next level. When you think about it there isn’t really so much chocolate in it but its flavour comes through as a final note. First you get hit with the sharp berries mixed with a hint of coconut sweetness, then you should be able to taste the peaches followed by a distinctly chocolate finish… very complex and very unusual. I would really love to know your thoughts if you decide to try it.

Berry Morning Breakfast SmoothieI make it as a smoothie but if you wish you can always reduce the amount of coconut water or even skip it entirely and use it as your morning smoothie bowl… just add some cereal, nuts or top up with more whole fruits.

Anyways how to make this divine breakfast…

Ingredients:

  • 250g organic blackberries
  • 3 large ripe organic peaches
  • 1 large organic apple
  • Handful of organic raspberries
  • Handful of organic blueberries
  • 250ml organic chilled low fat blueberry yogurt
  • 150ml organic chilled coconut water
  • 1 Bounty ice-cream

Method:

Wash all fruit. De-stone peaches and pop everything into your blender. I personally do not peel or remove apple core but you can do it if you wish.

Add yogurt, coconut water and blend until semi-smooth.

Pop the lid open and add frozen Bounty ice-cream, shut the lid and blend until smooth.

Simple.

Serve and enjoy!

There is nothing better than a glass of freshly prepared smoothie to start your day. Fresh berries, ripe peaches, crisp apples plus a few more yummy ingredients can work wonders as a morning pick me up, especially if you add to it some “magic” ingredients.

Chocolate, Nuts & Banana Bites

Chocolate, Nuts & Banana BitesDo you remember the “Go On It’s Healthy” cookbook review that I wrote just a few days ago? I had picked a few recipes which I really wanted to try but as it ended up I had none of the ingredients with which to make any of them. I almost made some superfood chocolate bark but upon looking for the final ingredient it started to look like someone had “hoovered” all the cranberries.

I was determine to make something new, so next I settled on some Wholemeal Banana Flatbread Bites; the only problem being once again I had no necessary ingredients; out of the main ingredients all I had were some bananas… a total fail… It was time for plan B and a round of the replacement game as trip to the store was not an option at the time.

The original recipe called for wholemeal tortilla wraps, tahini, date syrup and bananas… all I had were bananas… and a whole pantry of other ingredients to play with… so if you want to try my version of banana bites you will need:

Ingredients per person:

Method:

Chop the nuts very finely or if you prefer (like me) just pop them into a food processor. You want to achieve a coarse nut dust. I used both almonds and pistachios as I had just received a lovely parcel full of nuts from Wonderful but you can use one or another or even replace them with a different nuts like pecans or walnuts.

Preheat a heavy bottom frying pan (I used cast iron) and warm your chapattis for 30 seconds on each side.

Place the warm chappati on a cutting board. Add a thin layer of Nutella (one table spoon per chapatti seems just right) and sprinkle with you nut dusting.

Peel a banana and place just a little off centre, then roll up tightly.

Cut into thick slices, add wooden toothpick in case they aren’t staying rolled up and enjoy!

Chocolate, Nuts and Banana BitesMy Chocolate, Nuts & Banana BitesI wasn’t sure if my creation would be nice but as it ended up it was extremely pleasant.
I know it is not as healthy an option as the original recipe but it is coming pretty close.
Chapatti flour which chapattis are made from is good source of fibre and it is low in sugar, which we will get more than enough of from the Nutella; bananas are great source of potassium and don’t even get me started on nuts… we all know that nuts are great for us and to make things even better almonds have the lowest calorie count within all the nuts… except for chestnuts 🙂

Do you play the ingredients replacement game at times or do you prefer to follow each recipe to the letter?

Yum

BFree Bagels with Smoked Salmon #NationalBreakfastWeek

#NationalBreakfastWeek - BFree Bagels with Smoked Salmon

“I know family comes first, but shouldn’t that mean after breakfast?”
Jeff Lindsay, Dearly Devoted Dexter

They say that breakfast is the most important meal of the day, yet so many of us are neglecting it… me included. I try to have breakfast but most days a cup of coffee keeps me going until lunch or even dinner time. I know this is not a good idea but… I try my best to remember about breakfast, especially this week…

In celebration of #NationalBreakfastWeek I decided to “play” with the BFree range.

BFree was developed to bring tasty, ‘good for you’ breads to the market.

Often, people avoid bread or feel poorly after having a sandwich and this may be due to sensitivities to wheat or gluten. There is No Guilt associated with eating BFree as the nutritional composition of our products is Extraordinary!

When wheat is removed from bread products, it is as if the ‘scaffolding’ that holds the structure together is pulled apart. BFree has developed a recipe and composition that replaces the gluten and wheat and with natural ingredients…

BFree range includes: soft white loaf, brown seeded loaf, brown seeded rolls, white rolls, plain bagels, multi-seed bagels, multigrain wraps and fajita kit. You can find some BFree products in Asda and their full range can be purchased from Ocado.

But… back to my breakfast…

Bagels with smoked salmon have a very sentimental value for me. When I first came to the UK, I used to live close to Gants Hill in London. There was this small bakery on my way to the tube station and every morning I would buy myself breakfast from them – a cup of coffee and a bagel with salmon. After a few months I moved and it was bye, bye to my favourite breakfast… so now from time to time I prepare it at home… it is never the same but… close enough.

So what will you need to create Bagels with Smoked Salmon (besides the obvious?)

  • BFree bagels (I used plain ones)
  • Good quality smoked salmon
  • Salted butter
  • Fresh ground pepper
  • Fresh lemon

Now all you need is to put all together.

Cut the bagels in half. If you like, toast them but I like my ones as they come from the pack.

“Apply” a generous amount of butter, don’t miss the corners!

What?!?! 😉 What corners?!?! Lol

Carefully add the smoked salmon.

Grind some fresh pepper all over your creation.

Finish with a squeeze from half a fresh lemon; just a little; just to give that extra bite.

Make a cuppa of your favourite beverage, find a place in the warm with a view of something green, and enjoy a me moment.

#NationalBreakfastWeek BFree Bagels with Smoked Salmon

What’s your favourite breakfast?

Did you make something special in celebration of #NationalBreakfastWeek?