Your Perfect Breakfast (Part 3) - The perfect weekend brunch

The perfect weekend brunch

Salmon & scrambles

Serves 2

It is perfect because … eggs are goodness in a shell. Rich in high- quality protein and with a low energy density (the amount of calories a food has per gram), the current Advise is that we just cannot get enough of them. Low- calorie, but tasty smoked salmon tops up your B vits, selenium and omega- 3 (just do not add salt as it is already high in sodium). Finish with low- GI rye bread for slow- release energy that will keep you on top form all morning.

·         2 free- range eggs

·         2tbsp skimmed milk

·         Freshly ground black pepper

·         Small bunch chives, chopped

·         2 slices smoked salmon

·         2 slices multigrain rye bread

Calories 212, Fat 10g, Protein 17g, Fibre 2g

1. Put the bread on to toast. Beat the eggs in a bowl with the milk, half the chopped chives and the pepper.
2. Heat a non- stick pan, pour in the egg mixture and let it sit for 30 seconds until the bottom layer of egg is cooked. Using a wooden spoon, stir and fold the eggs. Leave it for another 10 seconds and stir again. the eggs should not be chopped into tiny pieces but should have some body. When they are just cooked but still look a little wet, remove from the heat.
3. To the bread with the eggs and a slice of salmon, sprinkle over the remaining chives and another grind of pepper.

Egg & mushroom Florentine … if you prefer a veggie option

Serves 2

It is perfect because … long gone are the days when we thought of mushrooms as nutritionally a bit, well, blah. Now we know they are a great source of fibre, B vitamins and antioxidants – and low calorie to boot. Spinach is one of the most nutrient- dense foods in existence; go organic to avoid high pesticide residues.

·         2 large field mushrooms

·         2 free- range eggs

·         2 large handfuls spinach

·         1 sprig of tarrangon, chopped

·         1tbsp extra virgin olive oil

·         1tbsp lemon juice

·         Freshly ground black pepper

Calories 150, Fat 12.5g, Protein 9g, Fibre 1.5g

1. Wash the mushrooms and cook under a low grill, stalk side up, for 10 mins until they are soft and juicy. Once cooked keep warm.
2. Poach the eggs for 2 or 3 minutes in a pan of gently summering water. Scoop them out with a slotted spoon and keep warm.
3. Heat 2tbsp of water in a pan with a lid, tip in the spinach and steam for 30 seconds until the spinach is wilted. Combine the tarragon, oil and lemon and some ground pepper.
4. Stack the drained spinach on top of the mushrooms, top with an egg and drizzle over the dressing.