Breakfast popovers with cheese, ham, mushrooms and tomato
As well as being super-quick and tasty, cottage cheese, eggs and ham all give us satiating protein, helping our muscles to repair and recover and keeping us full till lunch
Serves: 2
Cooking time: 10 minutes
1 heaped tbsp wholemeal self-raising flour
1 large, free-range egg
2 heaped tbsp cottage cheese
1 slice of good-quality smoked ham
1 ripe plum tomato
2 chestnut mushrooms
15g parmesan
Hot chilli sauce
2 tbsp natural yoghurt
2 handfuls of rocket½ a lemon
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1. Place the flour in a bowl and beat well with the egg and cottage cheese. Finely chop the ham, tomato and mushrooms, and stir through the mixture with a good pinch of sea salt and black pepper.
2. Put a large, nonstick frying pan on a medium-low heat. Once hot, put heaped spoonfuls of the mixture into the pan to give you six popovers. Leave them to get nicely golden for a few minutes, then flip over and gently flatten to 1cm thick with a palette knife.
3. Once golden on both sides, remove the popovers from the pan for a moment, then turn the heat off. Finely grate the parmesan into the pan to melt.
4. Place the popovers on top, wait for the parmesan to sizzle and go golden from the residual heat of the pan, then use your palette knife to push the cheese towards each popover. Once the crispy popovers can be easily prised away from the pan with your palette knife, bang them out on to a board.
5. Swirl some chilli sauce through the yoghurt, toss the rocket in a squeeze of lemon juice and serve both on the side. Enjoy!
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Nutrition per serving: Calories 189; fat 9g; sat fat 4g; protein 15.1g; carbs 11.8g; sugar 4.3g; fibre 2.5g
Smoothie pancakes with berries, banana, yoghurt and nuts
The high-fibre wholemeal flour in these super pancakes will help keep us full till lunch, plus we get one of our five-a-day and a vitamin C boost from the fruit
Serves: 4
Cooking time: 20 minutes
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320g blueberries or raspberries
1 ripe banana
170ml semi-skimmed milk
1 large free-range egg
250g wholemeal self-raising flour
4 tbsp natural yoghurt
Ground cinnamon
30g mixed, unsalted chopped nuts, such as walnuts, pecans, hazelnuts
Manuka honey
1. Blitz half the blueberries or raspberries, the peeled banana, milk, egg and flour in a blender to make a smoothie pancake batter. Tip into a bowl and fold in the remaining berries.
2. Place a large, nonstick frying pan on a medium-high heat. Once hot, put your batter into the pan to make large pancakes or little ones, whichever you fancy. Either way, cook for a couple of minutes on each side, until crisp and golden. Sometimes I flip them for an additional 30 seconds on each brown side, to ensure they get super-crispy. Serve as and when they’re ready, while you get on with making more.
3. I like to slice my pancakes in half, so you can see all that lovely fruit, as in the picture opposite. Top with a dollop of yoghurt, a sprinkling of cinnamon and a scattering of toasted nuts. Finish with a little drizzle of honey.
Nutrition per serving: Calories 357; fat 10g; sat fat 2.2g; protein 13.3g; carbs 54.9g; sugar 17g; fibre 8.9g
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Baked eggs in popped beans with cherry tomatoes and ricotta on toast
Cannellini beans are a great source of protein, high in fibre, with vitamin C and magnesium — a mineral that helps our muscles to function properly
Serves: 2
Cooking time: 20 minutes
250g mixed-colour, ripe cherry tomatoes
½ a lemon
Extra-virgin olive oil
4 sprigs of fresh basil
1 x 400g tin of cannellini beans
1 good pinch of fennel seeds
2 large, free-range eggs
2 slices of seeded, wholemeal bread
2 heaped tsp ricotta cheese
Thick balsamic vinegar (optional)
Hot chilli sauce (optional)
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1. Halve the tomatoes, place in a bowl and toss with the lemon juice, 1 tbsp of oil and a pinch of sea salt.
2. Pick, tear and toss in the basil leaves (reserving the smaller ones for garnish). Set aside to macerate for a few minutes.
3. Meanwhile, place a large nonstick frying pan on a high heat. Drain the beans and put into the hot pan with the fennel seeds and a pinch of black pepper. Leave for 5 minutes, shaking occasionally (you want them to char and pop open, bursting their skins).
4. Pour the macerated tomatoes into the pan with 100ml of water. Season, then leave to bubble away for 1 minute. Crack in an egg on each side, cover with a lid, plate or tin foil, reduce to a medium-low heat and slow-cook for 3-4 minutes for nice, soft eggs, or longer if you prefer. Meanwhile, toast the bread.
5. Divide the ricotta and spread over the two pieces of hot toast, then serve on the side of the baked eggs in beans. Sprinkle the reserved baby basil leaves over the top and tuck right in. Nice with a drizzle of balsamic vinegar and/or a drizzle of hot chilli sauce. Delicious.
Nutrition per serving: Calories 399; fat 15.7g; sat fat 3.6g; protein 22g; carbs 40.7g; sugar 5.8g; fibre 12.6g
Everyday Super Food by Jamie Oliver (Penguin Random House, £26) is out on August 27. It is available for £20, inc. p&p. Tel: 0845 271 2135, or visit: thesundaytimes.co.uk/bookshop
Jamie Oliver Enterprises Limited (2015 Everyday Super Food)