Sausages and Bacon are never going to be fat-free, but with a careful choice of ingredients and using grilling rather than frying, you can enjoy this delicious start to the day safe in the knowledge that it which contains no less than three portions of vegetables!
This breakfast completely avoids the delicious, but fat laden black pudding and fried bread which often grace a full English breakfast, and replace scrambled or fried eggs with poached or boiled.
Choose sausages with a low fat content, made from good quality pork. Prick the sausages several times with a fork and cook under the grill on a medium/high heat until browned and sizzling, in this way a considerable amount of fat drips from the sausages during cooking. You may like to further reduce the fat content, and increase the fiber content, of your breakfast by substituting meat free sausages, many of which are very good.
Buy the best quality bacon you can afford with a low water content and preferably dry cured. Choose back bacon rather than streaky to reduce the fat content, and trim off excess fat before grilling.
Boiled or Poached Eggs
Boiled or poached eggs need no added fat during cooking, unlike fried or scrambled eggs. To make poached eggs without special equipment, heat a small saucepan half filled with water. Add two tablespoons of vinegar. When the water is on a gentle, rolling boil, lower a mug containing one egg at a time into the water, and gently and slowly pour the egg into the water. Leave to cook for a couple of minutes, until the white is solid, but the yolk still soft, and remove from the water with a draining serving spoon.
Cut medium or large tomatoes in half and place, cut side up, under the grill. You may like to sprinkle over add a little salt before grilling. Small tomatoes need only a couple of cuts in the top to avoid bursting.
Place whole button mushrooms, or larger flat mushrooms under the grill, sprinkled with a little salt if you wish.
Heated Baked Beans
Simply heat baked beans in tomato sauce, served from a tin can, in a saucepan. Serve over toast, with no added butter or margarine.
A quick and easy way to increase the fiber and nutrient content of your English breakfast is to include toast made from wholegrain bread. If you put the baked beans, poached egg, grilled mushrooms and tomatoes on top of the toast then there is no need to add butter or margarine!