Friday, 31 May 2013

Healthy Fry Up


"When in doubt - have a fry up!" - Typically British, I love a good fry up - even better when it's a healthy one made by moi. I guess you could can't really call this a fry up, can you? Either way, when I don't know what I fancy for tea, I make a cheeky breakfast-esque meal, after all, breakfast is by far my favourite meal so why not make breakfast dinner as well?

All I use is:
2 duck eggs, poached
As much spinach as I fancy
Mushrooms, chopped and steamed in a little butter, salt and pepper too
2 slices of your favourite bread, toasted and smeared in Lurpak
Homemade baked beans

How to make the beans - this recipe probably makes enough for 2-3 people depending how much you like your beans.
All you need is:
1 tin of cannellini beans - harricot beans are also ok
1 tin of chopped plum tomatoes
1 small onion, diced
1 tsp sugar
1 tsp red wine vinegar (or malt if it's all you've got)
1 tbsp tomato puree
2-3 tbsp water

Saute the onions on a med-low heat in a little oil
Add the beans, sugar and vinegar, stir to coat everything
Add the tinned tomatoes, juice included and the stated amount of water
Allow to simmer for 5 minutes, at least, on a low heat - this allows the mix to thicken
Stir in the puree to thicken further
Add a cheeky bit of pepper to season.

And there you go, homemade baked beans. I prefer these waaaay more than shop bought beans - less salt, less fat content and a much better taste.

I sometimes make my own hash browns too - they're so easy to make.
This is the recipe I would usually follow. I recently tried sweet potato and courgette hash browns at Maramaduke's so will give them a bash next time I make one of my healthy fry ups.

It may seem simple to make this but, just incase; make your hash browns first (if you're having them), beans second, mushrooms next (steam in a pan with a lid on on a low heat - you'll know they're done when they're soft - season with salt and pepper too!), eggs take about 2 minutes to poach and they have to be runny, it's the law don't 'ya know! Same with spinach - it takes hardly any time at all and make sure you season it. 
Dish it up, stick your buttered toast round the side of your plate and you're all set to do. 

Don't forget the HP sauce too, it'd be a sin to miss out on that beauty!

N xo

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