Time to Shake Up Your Wake Up? Then look no further. To celebrate Farmhouse Breakfast Week (22 – 28 January 2012) we’ve put together some really tasty yet speedy breakfast ideas for you and your whole family to enjoy. For more quick and easy recipes visit: www.shakeupyourwakeup.com/breakfast

Breakfast Energy Bars

Prep time: 10 minutes
Cook time: 15 minutes
Makes 12

• 100g butter
• 200g clear honey
• 200g rolled oats
• 150g mixed seeds
• 100g toasted flaked almonds
• 100g sultanas
• 50g ground almonds
• 2 tsp sesame seeds

Total cost: £4.04
Per serving: 34p

Method:
Preheat the oven to 180oC, gas mark 4.

Heat the butter and honey in a saucepan until the butter has melted. Stir in the remaining ingredients except sesame seeds and press into a 22cm square baking tin. Sprinkle over the sesame seeds.

Bake for 15 minutes until golden. Allow to cool slightly before cutting into 12 bars. Leave in the tin to cool completely before removing.

Nutritional Analysis

Nutrient	Per 100g	Per Portion
Energy (kcal)	463	254
Fat (g)	29.1	22.3
Saturated fat (g)	7.7	5.9
Carbohydrate (g)	39.9	30.5
Total Sugars (g)	24.3	18.6
Protein (g)	9.9	7.6
Fibre (g)	4.1	3.2
Salt (g)	0.2	0.1

Oaty Cranberry Smoothie

Prep time: 5 minutes + soaking
Serves 1

• 25g rolled oats
• 25g dried cranberries
• 1 tbsp clear honey
• 150ml cranberry juice
• 150g natural yogurt

Total cost: 87p
Per serving: 87p

Method:
Place oats, cranberries, honey and cranberry juice in a small jug and allow to soak, ideally overnight.

Add the yogurt and blend with a hand held blender or liquidiser until smooth and thick.

Pour into a glass and serve.

Nutritional Analysis

Nutrient	Per 100g	Per Portion
Energy (kcal)	105	383
Fat (g)	0.7	2.6
Saturated fat (g)	0	0
Carbohydrate (g)	20.5	75
Total Sugars (g)	10.5	38.4
Protein (g)	3.2	11.8
Fibre (g)	0.6	2.3
Salt (g)	0.1	0.3

Mixed Spice Muesli with a Trio of Toppings

Prep time: 10 minutes
Makes 3 x single servings

• Muesli
• 125g jumbo oats
• 75g sultanas
• ½ tsp mixed spice
• 30g bran flakes
• 50g toasted flaked almonds
• 25g sunflower seeds

Total cost: £1.27
Per serving: 42p

Method:
To make the muesli, mix all the ingredients in a bowl until well combined. Store in an airtight container.

To serve, pour a 1/3 of the muesli in a bowl, add milk according to preference and sprinkle over the topping of your choice.

Cook’s tips:
You can also ring the changes by adding seasonal fruits such as strawberries in summer and chopped Cox’s apples in September – here’s our suggestions:

Topping 1 2 tbsp dried cranberries 1 tbsp pistachio nuts, roughly chopped Additional cost: 49p

Topping 2 25g blackberries 25g raspberries  Additional cost: 36p

Topping 3 25g pomegranate seeds 1 tbsp pumpkin seeds  Additional cost: 48p

Nutritional Analysis (without toppings)

Nutrient	Per 100g	Per Portion
Energy (kcal)	410	421
Fat (g)	17.1	17.5
Saturated fat (g)	1.2	1.2
Carbohydrate (g)	51.1	53.5
Total Sugars (g)	19	19.5
Protein (g)	11.9	12.2
Fibre (g)	6.2	6.4
Salt (g)	0.3	0.3

Honey & Yogurt Porridge with Banana

Prep time: 5 minutes
Cook time: 7-8 minutes
Serves 1

• 50g jumbo oats
• 1 ripe banana
• 50g 0% fat Greek-style yogurt
• 350ml semi skimmed milk
• 2 tsp clear honey

Total cost: 89p

Method:
Place the oats in a saucepan. Mash half the banana and mix with the yogurt (keep 1tbsp aside), milk and 1 tsp honey then pour over the oats. Heat to just below boiling and simmer gently for 7-8 minutes, stirring.

Pour into a bowl, slice the remaining banana and scatter on top, add the 1 tbsp Greek yogurt and drizzle over remaining honey.

Cook’s tip:
Swap the banana for raspberries when in season

Nutritional Analysis

Nutrient	Per 100g	Per Portion
Energy (kcal)	90	517
Fat (g)	1.9	10.9
Saturated fat (g)	0.8	4.7
Carbohydrate (g)	14.6	82.8
Total Sugars (g)	9.1	51.5
Protein (g)	3.8	21.5
Fibre (g)	0.8	4.7
Salt (g)	0.1	0.5

Breakfast Hash with Bacon & Poached Eggs

Prep time: 25 minutes
Cook time: 10 minutes
Serves 4

• 700g floury potatoes, diced
• 3 tbsp rapeseed oil
• 1 onion, sliced
• 150g mushrooms, sliced
• 100g spinach
• 150g cherry tomatoes, halved
• 4 slices lean back bacon
• 4 medium eggs, poached

Total cost: £3.54
Per serving: 89p

Method:
Boil the potatoes for 15-20 minutes until tender, drain and cool slightly.

Meanwhile, heat 1 tbsp oil in a frying pan and fry the onion for 4 minutes, add the mushrooms and fry for another 3 minutes. Add the spinach and tomatoes and cook for a further 1 minute. Roughly mash the potato and mix into the onion mixture. Season.

Meanwhile, cook the bacon under a preheated grill for 4-5 minutes.

Divide the potato hash into 4 rounds. Heat the remaining oil in a large frying pan and fry the hash rounds for 2 minutes on each side.

Top with bacon and a poached egg then serve.

Cook’s tip:
Ideal for using up leftover cooked potatoes. You could also consider adding sausages.

Nutritional Analysis

Nutrient	Per 100g	Per Portion
Energy (kcal)	95	388
Fat (g)	4.7	19.4
Saturated fat (g)	1.0	4.0
Carbohydrate (g)	8.1	33.2
Total Sugars (g)	1.3	5.3
Protein (g)	4.9	19.8
Fibre (g)	1.1	4.3
Salt (g)	0.4	1.7

Tasty Toast Topper

Prep time: 2-3 minutes
Serves 1

• 1 slice wholemeal bread
• 1 tbsp light soft cheese
• ½ tsp yeast extract (e.g. Marmite)
• Sprinkle mixed seeds

Total cost: 14p
Per serving: 14p

Method:
Toast the bread and spread with the soft cheese. Spread the yeast extract onto the cheese to give a marbled effect and sprinkle over the seeds.

Nutritional Analysis

Nutrient	Per 100g	Per Portion
Energy (kcal)	250	205
Fat (g)	9.1	7.5
Saturated fat (g)	3.4	2.8
Carbohydrate (g)	29.9	24.5
Total Sugars (g)	2.9	2.3
Protein (g)	11.8	9.7
Fibre (g)	4	3.3
Salt (g)	1.2	1

- Ends -

For further information about Farmhouse Breakfast Week 2012 (22 - 28 January) please visit www.shakeupyourwakeup.com, follow @breakfastweek on Twitter, like us at www.facebook.com/shakeupyourwakeup or contact a member of the team:

David Gough
Ceres
T: 0118 947 5956
E: david.gough@ceres-pr.co.uk

Karen Levy
HGCA
T: 024 7647 8735
E: karen.levy@hgca.ahdb.org.uk

Editor’s notes:

•  Farmhouse Breakfast Week is organised by HGCA, which is the cereals and oilseeds division of the Agriculture and Horticulture Development Board (AHDB) www.ahdb.org.uk
• *HGCA aims to deliver a world class arable industry through independence, innovation and investment. It funds research, marketing, export and promotional activities for the cereals and oilseeds sector in the UK. Find out more at www.hgca.com
• HGCA is a financial supporter of the Red Tractor quality assurance scheme www.redtractor.org.uk
• Visit www.shakeupyourwakeup.com for more ways to Shake Up Your Wake Up
• NB: www.shakeupyourwakeup.com/challenge will be live from 1/11/11