FETA AND RED ONION MUFFINS

Makes 12

2 red onions, sliced
Oil for frying
100g feta cheese, crumbled
Fresh thyme leaves
12 eggs
120ml double cream

Preheat the oven to 190C/375F/ Gas Mark 5, and grease a 12-cup muffin tray. Fry the onions in a little oil until soft, then divide the onion, cheese and thyme between the muffin cups. Put the eggs, cream and 120ml water in a bowl, whisk and pour over the cheese and onion. Bake for 30 minutes on the top shelf until golden. Leave the muffins to cool slightly before removing from the tin.

CAULIFLOWER-STUFFED MUSHROOMS

Serves 1

2 cauliflower florets
A good knob of butter
1 egg, separated
Dash of cream
Freshly grated nutmeg
2 large field mushrooms, stalks removed
½ tsp freshly grated parmesan

Preheat the oven to 200C/400F/Gas Mark 6. Steam the cauliflower florets until very tender, and then blitz in a blender with a generous knob of butter. Mix together the egg yolk, cream, nutmeg and 2 tbsp mashed cauliflower thoroughly. Whisk the egg white until stiff then fold in to the cauliflower mixture. Spoon this mixture onto the mushrooms, sprinkle over the grated parmesan and bake until risen and golden brown. Add chopped ham, crumbled bacon, or flaked, buttery kippers if desired.

INDIAN SCRAMBLED EGGS

Serves 1

Butter and groundnut oil for frying
1 small onion, thinly sliced
2 eggs
Small handful of chopped coriander
1 green chilli (adjust to taste)
1 tomato
Pinch of ground cumin
Pinch of ground coriander
Salt and pepper

Melt the butter with a drop of oil in a small pan (the smaller the pan, the less contact with direct heat, and the fluffier the eggs will be). When hot, add the onion and fry until coloured and crispy around the edges. Meanwhile, mix together all the remaining ingredients. Tip into the pan and scramble for a couple of minutes or until set.

BUTTERNUT BACON AND WALNUTS

Serves 1

½ small butternut squash
Oil for brushing
4 slices of smoked streaky bacon
6 walnut halves, roughly chopped
1 tbsp sherry vinegar

Preheat the oven to 190C/375F/Gas Mark 5. Remove the seeds from the butternut squash, brush with oil and bake for 45 minutes until tender.

While the squash is baking, snip the bacon into small pieces and fry in a nonstick pan until crisp. Add the walnut pieces to the pan and fry for about 30 seconds. Pour in the sherry vinegar and bring to the boil, then turn off the heat. Remove the squash from the oven and put onto a serving plate. Using a fork, mash the flesh within the shell, then spoon over the bacon and walnuts.

QUICK AND EASY

No need to slave over a stove first thing in the morning. These breakfasts take no time at all, especially if you have a stash of leftovers in the fridge.

— Hard-boiled eggs with celery salt
— Roast chicken with pesto mayo
— Roast beef and horseradish mayo rolls
— Small packet of unseasoned nuts
— ½ avocado and peanut butter

ALTERNATIVE IDEAS

Smoked haddock muffins

Follow the recipe for the feta and red onion muffins (above), but replace the cheese and onion with some flaked smoked haddock, crushed cumin seeds and fresh coriander, before topping with the whisked eggs, cream and water. Bake for 30 minutes at 190C/375F/ Gas Mark 5, until golden. Makes 12

Whey protein shake

Mix together 1 scoop of whey protein powder (available from health-food shops – choose one with a low-carb content and train yourself to like the unflavoured ones), 1 glass of unsweetened soya milk and a drop of vanilla extract, or 1 tsp peanut butter. Serves 1

Poached eggs and fried mushrooms

Sauté some mushrooms in a little butter (add some finely chopped leeks and/or tomatoes if you wish), and serve with 2 poached eggs. Serves 1

Times recommends

• Live chat: Thrifty ways to update your winter wardrobe
• Is anybody out there really listening?
• Nutrition Q&A: Will eating late make me fat?