THE GREAT BRITISH FRY UP
tHE GREAT BRITISH FRY UP
Nutrition science meets the great British breakfast. This version of a fry up is full of fibre from the beans, protein from the tempeh and tofu scramble, carbs from the toast and of course, healthy fats from the avocado. A perfectly balanced meal to start the day.
Makes 2 servings
Prep Time: 20 min
INGREDIENTS
2 slices of sourdough, toasted
½ ripe avocado
½ jar of baked beans
FOR THE TEMPEH “BACON”
½ block tempeh (100g)
1-2 tsp of soy sauce
1 tsp of maple syrup
1 tsp of olive oil
½ tsp smoked paprika
FOR THE TOFU SCRAMBLE½ block tofu
½ tsp garlic powder
½ tsp smoked paprika
½ tsp ground turmeric
drizzle of olive oil
splash of milk of choice
salt and pepper to taste
1 tbsp nutritional yeast
FOR THE TOMATO1 tomato
½ tsp dried herb mix
Pinch of salt and pepper
Drizzle of olive oil
METHOD
1. To make the tempeh bacon, thinly slice the tempeh and coat in the marinade. Prepare the tomato. Using an air-fryer/oven bake tempeh and tomato at 180C for 10-15 minutes.
2. Mash the tofu with a fork. Add it to a pan, along with the spices. Fry for around 3 minutes on medium-high heat, then add the nutritional yeast and milk. Cook for another 2-3 minutes.
3. Meanwhile, heat the beans on the stove.
4. Plate everything up, along with a handful of arugula and the avocado.
Enjoy!
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Per Serving
Calories: ~610 kcal
Protein: ~29g
Carbohydrates: ~53 g
Fibre: ~13g
Fat: ~31 g
Saturated fat: ~5g
Monounsaturated fat: ~16 g
Polyunsaturated fat: ~7 g
Iron: ~6.6 mg
Calcium: ~220 mg
Potassium: ~1050 mg
Magnesium: ~ 125 mg
Folate: ~110 µg
Zinc: ~110 mg
All values are an estimate.
These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.
