A lighter version of the full English

The ultimate makeover

The full English breakfast

Serves 2
Prep 5 mins
Cook about 20 mins

Good source of calcium, folic acid, vitamin C and omega-3s, counts as 4 of 5-a-day

4 rashers good-quality lean unsmoked back bacon
4 brown-cap portobello mushrooms
12-16 cherry tomatoes on the vine, room temperature
6 tsp olive oil
2 slices granary or wholegrain bread, cut on the diagonal
2 good quality free-range pork sausages, minimum 86 per cent pork
2 free-range, omega-3 rich eggs, room temperature few drops cider vinegar
2 x 100ml glasses freshly squeezed orange juice, plus 1 orange, cut into wedges
handful fresh blueberries (about 50g)

1. Lay the bacon, mushrooms and tomatoes on a foil-lined tray. Brush the tops of the mushrooms with 3 tsp of the oil and both sides of the bread with the remaining oil. Set aside. Heat the grill to very hot. Lay the sausages on a small foil-lined tray (best not to prick good-quality sausages or they may lose moisture). Grill for about 10 mins until cooked, turning occasionally.

2. Meanwhile, three-quarters fill a small pan, and a wide, deep saute pan with water. Bring both to the boil. Lower an egg into the small pan and remove after 30 secs. Crack the egg into a cup. Add vinegar to the larger pan then, using a wire whisk, swirl the water around to create a whirlpool. Remove the whisk and slowly tip the egg into the centre of the whirlpool (see top picture). When the water comes back to the boil, remove the pan from the heat, cover and leave for 3 mins, then remove the egg. Place in a bowl of warm water while you cook the other egg - or cook both eggs an hour ahead, leave in a bowl of iced water, then reheat for 1 1/2 mins in simmering water before serving.

3. Meanwhile heat a griddle pan to very hot. Place the tomatoes, bacon and mushrooms under the grill for 3-4 mins without turning. At the same time, lay the bread on the griddle pan, cook until crisp, about 1 min each side. Drain everything on kitchen paper.

4. Remove the eggs with a slotted spoon and drain briefly on a cloth. Arrange everything on a plate and serve with the juice and fruit.

PER SERVING 618 kcalories, protein 37g, carbohydrate 37g, fat 37g, saturated fat 11g, fibre 5g, sugar 21g, salt 3.05g

Making it healthier
A traditional English breakfast contains 807 calories, 63g fat, 18g saturated fat and 4.52g salt. Here's how I made it healthier:

Reduced fat I used good-quality sausages and lean trimmed bacon, plus I grilled, poached and griddled instead of fried, and drained on paper towels after cooking.

Upped fibre I used granary bread.

Reduced salt I chose ingredients wisely by checking and comparing amounts on the labels of bread, bacon and sausages.

Upped vitamin C I served the breakfast with tomatoes, orange juice and fruit.