Ever wake up in the morning and yearn for something other than porridge or cereal? Well this breakfast is a particularly nutritious, sustaining, satisfying and delicious alternative.
Tomatoes and wholemeal toast have a low G.I. index and so will release energy to your bloodstream slowly and gradually. Brimming with vitamins C, A and B and minerals such as niacin, riboflavin, magnesium, phosphorous and calcium, tomatoes are a good source of fibre and lycopene, an antioxidant particularly good for fighting disease. You can play around with the ingredients to make the tomatoes as hot and spicy as you fancy, but this is how I like it.
- 4 good-quality ripe tomatoes (on the vine are best), halved
- 20g softened butter
- ¼ tsp cayenne pepper
- 1 tbsp Worcestershire sauce
- 1 tsp cider vinegar
- 1 tsp English mustard
- Pinch of salt and black pepper
- 1 scant tsp sugar
- 2 slices good-quality wholemeal bread
- Energy (kcal) 190
- Carbohydrate (g) 22
- Of which sugars (g) 7
- Protein (g) 5
- Fat (g) 10
- Of which saturates (g) 5.5
- Salt (g) 2.5
- Fibre (g) 3.5
- Heat the grill to high.
- In a bowl, mix together the butter, cayenne, Worcestershire sauce, vinegar, mustard and salt and pepper.
- Put the tomatoes on a baking sheet, cut side up, and pop a knob of the butter mixture on each tomato half. Pour over any extra liquid that might not have been incorporated into the butter.
- Sprinkle the sugar over the tomatoes.
- Place under the grill for about 10 minutes until golden.
- Meanwhile make your toast.
- Place four tomato halves onto each slice of toast. Scrape any excess juices from the pan and pour over the tomatoes. Serve immediately.