There are plenty of simple nutritional tweaks to boost the health value on your plate. Photo / 123rf
These smart swaps to your favourite traditional breakfasts cut the calories, salt and fat, without losing the flavour.
The full cooked breakfast gets a lot of bad press: it’s high in fat, calories and salt, a deadly combination known for its detrimental effect on our weight and heart health. But cooked in the right way, a traditional cooked breakfast can be a nutritious way to start your morning – protein from the eggs, bacon and sausages, fibre from the baked beans and toast, and plentiful vitamins and minerals from the tomatoes and mushrooms.
In fact, one 2022 study found that a large, high-protein breakfast helps people control their appetite later on in the day and maintain stable energy levels – it makes sense when you think that, for the Victorian working class, a fried breakfast was vital to sustain long days of physical labour.
However, with our modern sedentary lifestyles and tendency to overfill our plates, a cooked British breakfast can lead to health problems such as high cholesterol, poor gut health and obesity.
The harms of processed meats such as sausages and bacon are also back in the nutritional spotlight on the 10-year anniversary of a major report by the WHO’s International Agency for Research on Cancer (IARC), which classified processed meat as a Group 1 carcinogen (a substance known to cause cancer), the same category as tobacco and asbestos.
Professor Chris Elliott of the Coalition Against Nitrites, a non-profit organisation dedicated to eliminating cancer-causing nitrites from processed meats, is pushing the Government to do more.
“Nitrites, used in curing bacon, ham and other processed meats, can, once these foods are cooked and consumed, form chemical compounds that are known carcinogens.”
So compelling is the evidence linking processed meats to colorectal cancer that this month, the EU brought in new lower limits at which nitrites can be added to bacon and ham.
Alongside switching to nitrite-free products, here’s how to make small tweaks to your favourite traditional breakfasts to boost the health value and cut the calories.
Traditional:
Healthier:
The traditional
two rashers of streaky bacon (fried), two fried eggs, one fried sausage, ¼ can of baked beans, one slice of fried bread, one large fried tomato, ½ cup of fried mushrooms.
Make it healthier
two nitrite-free bacon medallions (grilled), two poached eggs, one grilled sausage, one slice of lightly buttered whole-grain toast, one large grilled tomato, ½ cup of grilled mushrooms.
The plate doesn’t appear all that different, but just look at the difference in the nutritional stats. 300 calories saved, 10g reduction in saturated fat and half a gram of salt. By switching to nitrite-free bacon you are minimising the associated health risks.
The main takeaway here is the importance of the cooking method. Calories and saturated fat are slashed by grilling rather than frying, and by switching to poached eggs. According to the World Cancer Research Fund, grilling is preferable to frying as it not only allows excess fat to run off, but frying destroys more nutrients because of the higher heat.
Or, if you haven’t yet caved and bought an air fryer, perhaps now is the time. An air fryer works by circulating hot air to cook the food for a crispy finish with little to no oil. This method of cooking can also help retain more of the food’s nutrients. Here, you could use the air fryer to cook the bacon, sausage, tomatoes and mushrooms.
Traditional:
Healthier:
The traditional
three rashers streaky bacon, one large white bap, 1 tbsp tomato ketchup, 1tsp butter.
Make it healthier
three nitrite-free bacon medallions, one large wholegrain bap, several leaves of lettuce, one medium tomato.
It might feel sacrilegious to suggest tampering with a bacon sandwich, but might I be so bold as to suggest switching to a BLT bap (bacon, lettuce and tomato)? It not only ups the health ante, but I think it’s tastier.
The modifications here are the nitrite-free meat, of course, switching to a wholegrain bap, adding lettuce and tomato and omitting the butter. The main benefit is added fibre, both from the wholegrain bap (which has nearly 7g fibre compared to 3g in the white bap), and you’ll get a couple of grams more from the tomatoes and lettuce too.
Fibre is the nutrient of the moment, slowly edging protein out of the limelight. Fibre-maxxing is a new social media trend where you try and cram a little more fibre into every meal, like the kind of tweaks we’ve made here. This way you can nudge your fibre intake up to the recommended 30g per day (the UK average is just 19g).
Adding fibre to your meal helps digestion, regulates blood sugar by slowing down the rate at which food is digested, and promotes fullness for better weight management. A 2024 review published in the journal Clinical Nutrition found that higher consumption of fibre significantly decreased the risk of all-cause mortality, cardiovascular disease-related mortality and cancer-related mortality by 23%, 26% and 22% respectively.
Traditional:
Healthier:
The traditional
100g pan-fried kippers in butter, 2 slices of white toast, 2 tsp butter.
Make it healthier
100g poached kippers, 1 slice sourdough toast, 1 tsp olive oil, 1 garlic clove (to rub over the oiled toast).
It’s high time kippers (aka smoked herring) made a comeback, because they are a fabulous source of those all-important omega-3 fatty acids. In fact, kippers contain as much omega-3 as salmon at around half the price. Many studies have linked omega-3 intake to better brain health, including a 2022 scientific review, which found that natural omega-3 consumption (through diet rather than supplementation) should be promoted as it enhances learning, memory, cognitive wellbeing and brain blood flow.
Sounds good, but there’s a catch – kippers can be very high in salt, and as excessive salt intake in the diet is linked to high blood pressure, it is recommended to limit intake to no more than 6g per day. This is where the cooking method comes in. By poaching kippers rather than frying, some of the salt will leach out into the water. All you need to do is bring a large frying pan of water to a boil, remove it from the heat and add the kippers. Leave them in the water for about 5 minutes, then drain and serve.
Additionally, poaching rather than frying in butter knocks out most of the saturated fat. I find a little drizzle of heart-healthy olive oil and garlic rubbed on the toast adds plenty of flavour. Finish with a squeeze of lemon and some black pepper. Delicious.
Traditional:
Healthier:
The traditional
Recipe serves 6: 500g smoked haddock, 300g basmati rice, 1 onion, 3 eggs, 50g butter, 200ml double cream, chopped parsley, spices: coriander, curry powder, turmeric.
Make it healthier
Recipe serves 6: 500g undyed smoked haddock (lower salt), 150g basmati rice, 150g red lentils, 1 red onion, 3 eggs, 1 tbsp olive oil, chopped parsley, spices: coriander, curry powder, turmeric.
Kedgeree is an inherently healthy dish comprising rice, fish and eggs, but there are still some healthy adjustments you can make. Swapping out the butter and cream for olive oil significantly reduces the saturated fat, and adding more spices adds depth of flavour with digestive health benefits by stimulating the production of digestive enzymes.
The protein profile of the dish can be improved by swapping half of the rice for red lentils. Most plant foods, including rice, are “incomplete proteins”, meaning they do not contain all nine essential amino acids the human body requires. The solution is to combine them as, together, they are a complete protein source.
It’s best to opt for nitrite-free and undyed fish as the colour is an unnecessary additive. The salt levels vary considerably, so check the nutrition information; the lowest I found contained 0.75g salt/100g, which falls in the ‘amber’ category on the traffic light scale of nutritional data.
Traditional:
Healthier:
The traditional
2 poached eggs, 1 English muffin, butter, ham, hollandaise sauce.
Make it healthier
2 poached eggs, 1 slice toasted sourdough, sautéed spinach, light hollandaise (see recipe below).
Eggs Benny is definitely a “treat” breakfast, so you may be loath to mess with it, but give this healthier riff on the classic a go and you won’t look back.
Poached eggs are fine, stick with those. The muffin can be improved on, as most shop-bought muffins contain little fibre and have ultra-processed additives, which should be minimised in a healthy diet. A comprehensive review published in the BMJ in 2024 found that ultra-processed foods are directly linked to 32 harmful health outcomes including increased risk of cancer, cardiovascular and respiratory diseases, mental health disorders and early death. Switch to a good-quality sourdough bread instead.
We also need to consider the saturated fat here. The recommended daily amount is 30g for men and 20g for women, so we’re getting most of that in this one meal, mainly from the hollandaise. So, I’ve devised a much lighter one which still gives that lovely, creamy, lemony tang, which you can find a recipe for below.
And as for the ham, you could swap it for nitrite-free ham, of course, but I much prefer sautéed spinach. It lightens up the dish while adding fibre and a whole host of micronutrients including vitamins A, C, K, folate, iron and antioxidants like lutein and zeaxanthin, which reduce the risk of age-related vision issues, such as macular degeneration. A delicious breakfast that also does you the power of good.
Ingredients:
Method:
Combine all the ingredients and store in the fridge in an airtight container. Will keep for a week.