2 delicious tomato-based breakfast recipes

Tomatoes are a delicious and healthy part of any diet. Check out these simple breakfast recipes where tomatoes take centre stage.

• Preparation: 10 minutes.
• Cooking time: 45 minutes.
• Serves 8.

Ingredients:

• 4 large eggs
• 4 large egg whites
• 375 ml (1 1⁄2 c) 1% milk
• 7 g (1 1⁄2 tsp) curry powder
• 1 g (1⁄4 tsp) salt
• Freshly ground black pepper, to taste
• 10 ml (2 tsp) vegetable oil
• 10 slices oat-bran bread
• 2 medium tomatoes, thinly sliced
• 250 ml (1 c) coarsely grated sharp cheddar cheese
• 4 slices bacon

Instructions:

1. Whisk eggs, egg whites, milk, curry powder, salt and pepper in a large bowl.
2. Grease a 30 by 23 by 5 centimetre (12 by 9 by 2 inch) baking dish with oil. Place five slices of bread in a layer in the bottom, cutting one slice to fit, if necessary. Layer on tomato slices; scatter 125 grams (1⁄2 cup) cheddar on top. Repeat layering.
3. Pour egg mixture over the top, pushing bread down into the liquid – it should come almost to the top of the bread. Cover. Let stand one hour.
4. Preheat oven to 180°C (350°F). Bake uncovered strata until puffed and golden, about 45 minutes. For the final 10 minutes, place bacon on top. Let stand 5 to 10 minutes before serving.

• The soluble fibre found in oat-bran bread helps lower cholesterol.

Each serving contains:

• 244 calories
• 15 g protein
• 12 g fat (including 5 g saturated fat)
• 129 mg cholesterol
• 19 g carbohydrates
• 2 g fibre
• 562 mg sodium

• Preparation: 15 minutes.
• Cooking time: 6 minutes.
• Serves 4.

Ingredients:

• 24 thin stalks asparagus or 12 thick stalks, trimmed
• 4 slices grainy whole wheat bread
• 20 ml (4 tsp) Dijon mustard
• 8 slices lean ham
• 2 hard-boiled eggs, peeled and sliced
• 8 thin slices of tomato
• 2 slices provolone cheese, cut into thin strips

Instructions:

1. Preheat the grill. Place the asparagus in a pot of simmering water; cook until crisp-tender, three to four minutes. Drain well.
2. Place sliced bread on baking sheet. Grill 10 centimetres (four inches) from heat until toasted, about one minute each side.
3. Spread five millilitres (one teaspoon) mustard on each slice. Place two slices of ham, six thin or three thick asparagus spears, half a sliced hard-boiled egg, two tomato slices and a quarter of the provolone on top.
4. Grill open sandwiches until heated through and cheese is melted and golden brown, one to two minutes.

• The folic acid, vitamin C and beta carotene in asparagus help protect against heart disease.

Each serving contains:

• 199 calories
• 15 g protein
• 9 g fat (including 4 g saturated fat)
• 128 mg cholesterol
• 17 g carbohydrates
• 3 g fibre
• 738 mg sodium

• Choose spears of asparagus (green, white or purple) that are a bright, clear colour.
• Whether buying thin or thick asparagus, the stalks should be firm, full and round, with compact tips and tight scales. If the stalks are limp or bend easily, or the colour is dull, the asparagus is well past its best.
• Remove the tough ends of the stalks before cooking, keeping these trimmings to flavour a homemade vegetable stock.

These recipes are easy centrepieces for a brunch menu. Try serving them with fresh fruit such as strawberries or slices of melon for a hearty meal that can't be beat!