Tuesday, 30 August 2011

Full English Breakfast

...I would define this as a fry-up, even though there's very little frying involved. Which, incidentally, makes it lower in fat than the average fry-up. Score!

Yes.  Yes those are chocolate jammie dodgers in the background.  They are vegan.  I am not sorry.

For this fry-up, I'll be making vegan sausages, toast, homemade baked beans, has browns, and baked mushrooms and tomatoes. Some days, I make the sausages from scratch too, but I'm hungover today.  Again, this recipe is for two people, but you'll also have two spare portions of baked beans, which you can microwave and serve with toast for a quick breakfast another day.

I really recommend reading the directions below beforehand, because you do need to be fairly organised to get everything ready at the same time.


  • 6 Tomatoes (Tesco, loose on the vine, approx 14p each) - 84p
  • 2 Field Mushrooms (Tesco, loose, large, open, approx 42p) - 84p
  • 4 Linda McCartney Veggie Sausages (Tesco, £1.60 for 6) - 80p
  • 1 Onion, diced (approx 24p each, Tesco) - 24p
  • 2 Cloves of Garlic, crushed (30p per bulb, Tesco) - 8p
  • 1 Tin of Butter Beans, Drained (Tesco own brand, 400g) - 44p
  • 1 Tablespoon Sunflower Oil (£1.58 per litre, Tesco) - 3p
  • A few sprays of Fry-Light, or a similar oil spray (Tesco, £1.55 for 250ml) - 4p
  • 1 Oxo Vegetable Stock Cube (Oxo, 99p for two boxes of twelve, 99p store) - 5p
  • 1 Tablespoon of Tomato Puree (49p for 200g, Tesco) - 4p
  • Approx 100g-150g of Potatoes (Tesco, loose, approx 12.5p per 100g) - 20p
  • 1 Tablespoon Vitalite, or any vegan margarine (Tesco, Vitalite, £1.20 for 500g) - 2p
  • 4 Slices of Bread (Asda, discounted ciabatta rolls, 55p for 3) - 37p
  • Salt and Pepper

I really like hash browns.  The amounts given make slightly less.

      • Hash Browns - 22p, for two.
      • Baked Beans - £1.37 for four, 69p for two.
      • Sausages, Tomatoes, Mushrooms, and Toast - £2.08
      • All Together - £2.99 for two, £1.50 for one.


      No, those aren't field mushrooms, unfortunately.
      I couldn't find any.
      1. The night before, peel the potatoes and boil till tender, drain, and chill in the fridge.  Leave them in fairly large chunks, so they'll be easier to grate in the morning (this will also help to prevent them from getting too soft).
      2. In the morning, preheat the oven to 200 degrees c (approx 400F, or gas mark 6), grate the potatoes, dice the onion, and crush the garlic.  Fry the potatoes in the vitalite, in a frying pan, on medium heat.  Fry the onions and garlic in the saucepan, in the oil.  
      3. Spray two more tomatoes and the mushrooms with fry-light, and place in the oven to bake with the sausages for 15 minutes (if you use a different brand of vegan sausages,cook them however the packet says, and stick the fry-lighted up tomatoes and mushrooms in there too).
      4. While the onions and garlic are frying, deseed and chop the tomatoes.  Dilute the stock cube in 200ml of boiled water.  When the onions are translucent, add the stock and the tomatoes to the saucepan, and stir in the tomato puree.  When the hashbrowns start to brown around the edges, flip them.  
      5. Let the baked bean mixture simmer for five minutes, then add the butter beans.  Allow to simmer for another five minutes (this does not need to be precise).
      6. While the beans are simmering, start plating up; make the toast, and put two slices on each plate.  Take the tomatoes and mushrooms from the oven and divide; they're done when they're soft.  The hash browns are done when they're browned on both sides.  Salt and pepper to taste.

      Slightly browner than this.


        • 2 Portions of Baked Beans
        • 2 Veggie Sausages
        • Most of a bulb of Garlic
        • Most of a bottle of Sunflower Oil
        • Most of a bottle of Fry-Light
        • 11 Oxo Stock Cubes
        • Most of a tub of Vitalite
        • Most of a loaf of Bread

        In other words, apart from basic things like stock cubes, margarine, bread, and oil, you've also got a lighter breakfast for another two days.


        In making this, I was partially inspired by Gizzi's Erskine's griddled fry-up, which comes in at 639 calories, and 33g of fat, though it does include orange juice and blueberries.  In that episode, Gizzi was trying to cut the fat of a more traditional full English, which came in at 1270 calories per portion.

        According to My Fitness Pal's recipe calculator, each plate of this vegan fry-up has 654 calories, 80g of carbs, 38g of protein, 20g of fat, 13g of sugar, and 10g of fibre.  All of the fat comes from the sausages (10g in two), the sunflower oil, and the vitalite.  You can lower the latter two by using fry-light for everything.  As for the former, I would normally make my own vegan sausages, which only contain 6g of fat, for two, but which will bump the price and prep time up a bit. They are slightly higher in calories, but most of the calories come from protein, instead of fat, which means they are crazy filling.  Seriously, one is plenty.

        The majority of the calories come from the ciabatta rolls, and the sausages.  Using something like two slices of Warburton's wholemeal bread will knock off almost a hundred calories compared to the ciabatta.

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