Home Healthy Eating Professional Chef Unveils Her Top Tips for Creating the Ultimate Full English Breakfast with a Nutritious Twist

Professional Chef Unveils Her Top Tips for Creating the Ultimate Full English Breakfast with a Nutritious Twist

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As the traditional English fry-up is falling out of favour, it could be time to give this classic British brekkie a nutritious makeover that’s not only healthier but still keeps that hearty, tasty essence that Brits can’t resist!

recent survey found that interest in the English fry-up is at an all-time low, with one in 10 18- to 34-year-olds stating they never tuck into a full English breakfast and 37% expressing concerns about its calorie count.

Registered nutritionist and chef, Lily Keeling, from recipe box delivery service Green Chef, highlights straightforward adjustments you can make to enhance your English fry-up, commenting: “Turning your full English breakfast into a lighter option is simpler than you might think! By making small changes, such as swapping out ingredients and modifying cooking methods, you can create versions that are not only delicious but also better for your overall health.”

She adds, “If you’re looking to switch things up, homemade baked beans and sweet potato hash browns offer a burst of freshness and added nutrition. And don’t overlook turkey bacon; it goes surprisingly well and has significantly less saturated fat compared to regular bacon.”

Given that, Lily and the team at Green Chef have flipped the script on the classic full English breakfast with these top tips for a healthier and more nutritious twist:

Simple homemade baked beans

Instead of settling for canned baked beans, which can be loaded with excess sugar, why not create your own?

Start by sautéing onions and garlic, then add a mix of canned white beans and kidney beans, a dollop of tomato paste, a touch of honey for sweetness, and spices like paprika and black pepper for flavour. Let it all simmer until the sauce starts bubbling and the beans are thoroughly warmed, and it’s ready to serve.

Lily states, “This way, you can control the sugar and sodium while enjoying the unbeatable taste and freshness of homemade baked beans.”

Say yes to sweet potato hash browns

Using sweet potatoes instead of regular potatoes is a smart choice that adds a nutritional boost. And rest assured, you won’t be compromising on taste!

Peel and grate two medium-sized sweet potatoes, then mix the grated sweet potatoes with a small grated onion, one beaten egg, salt, pepper, and any desired seasonings like paprika or garlic powder. Form the mixture into patties. Bake them in the oven at 200°C for about 20–25 minutes, flipping halfway through, until they are crispy and golden brown.

Lily mentions, “This method reduces the need for added oil, while sweet potato hash browns offer a nutrient-dense alternative to regular hash browns, packed with vitamins A and C, fibre, and antioxidants.“

“They also contain more complex carbohydrates and fewer simple sugars compared to white potatoes, providing sustained energy levels and helping you feel fuller for longer periods.”

Don’t overlook turkey bacon 

While turkey bacon mightn’t excite as much as traditional bacon, it’s still a tasty and crispy option that often gets overlooked compared to other alternatives.

Instead of pan-frying, cook your turkey bacon in the air fryer to enjoy a healthier option with less oil and reduced grease, resulting in a crispy texture that is packed with flavour.

Lily advises, “Turkey bacon offers significantly lower levels of saturated fat and cholesterol. It’s a leaner option that is better for heart health while still providing that irresistible flavour and crispy texture you crave, but with fewer calories and less artery-clogging fat.

Wake up to poached eggs

Start your day off right by opting for poached eggs over fried ones to help you cut down on added fats. Lily says, “Poaching eggs eliminates the need for oil or butter, resulting in a lighter and healthier dish which also preserves the egg’s natural nutrients.”

When poaching eggs, it’s important to maintain a gentle simmer rather than letting the water come to a “rolling boil.” A rolling boil refers to a vigorous, continuous boiling of water with large bubbles constantly rising to the surface.

This level of boiling can be too aggressive for delicate eggs, causing them to break apart or become stringy. Instead, aim for a gentle simmer, where the water is just barely bubbling, to ensure the eggs cook evenly and maintain their shape.

Add nutrition with whole-grain avocado toast

It’s not just a fad; it’s a brekkie game-changer! Swap out the traditional toast or fried bread for whole grain toast topped with mashed avocado.

“Whole grain bread provides more fibre and nutrients compared to white bread, promoting better digestion and avocado adds healthy fats that are great for heart health,” explains Lily.

She continues, “Instead of spreading butter on your toast, mashed avocado offers a creamy and nutritious alternative that boasts a velvety and creamy texture.”

Try grilled tomatoes and mushrooms with a twist

Upgrade your oily side dishes and opt for grilling tomatoes and mushrooms instead of frying them to preserve their natural nutrients while minimising added fat.

To spice them up, Lily recommends tossing your tomatoes and mushrooms in a mixture of olive oil, balsamic vinegar, garlic, and herbs like thyme or rosemary to add depth of flavour and nutrition. Alternatively, she says you can sprinkle them with a zesty seasoning such as Cajun blend.

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