📝 About This Recipe
Experience the soul-warming tradition of a Full English breakfast without the hidden sugars typically found in canned beans and processed meats. This plate is a symphony of savory textures, featuring high-quality heritage pork, earthy mushrooms, and a rich, homemade tomato-based bean sauce that swaps syrup for slow-simmered depth. It is a robust, protein-packed masterpiece designed to fuel your morning with authentic British flavors and zero compromise.
🥗 Ingredients
The Protein & Meats
- 4 pieces Pork Sausages (Look for 90%+ meat content with no added dextrose or sugar)
- 4 rashers Back Bacon (Unsmoked or smoked, thick-cut and sugar-cure free)
- 2 slices Black Pudding (Traditional style, check labels for added sugars)
- 2-4 pieces Large Eggs (Free-range, at room temperature)
Sugar-Free 'Baked' Beans
- 1 can Haricot Beans (400g can, drained and rinsed)
- 1 cup Tomato Passata (Plain strained tomatoes with no added sugar)
- 1/2 teaspoon Smoked Paprika (For that classic smoky depth)
- 1 teaspoon Apple Cider Vinegar (To provide the necessary tang)
- 1/2 teaspoon Onion Powder
The Garden & Griddle
- 150 grams Portobello or Button Mushrooms (Cleaned and sliced)
- 2 pieces Vine-Ripened Tomatoes (Halved horizontally)
- 2 tablespoons Butter (Unsalted)
- to taste Sea Salt and Black Pepper (Freshly cracked)
- 1 sprig Fresh Parsley (Finely chopped for garnish)
👨🍳 Instructions
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1
Start with the beans: In a small saucepan over medium heat, combine the rinsed haricot beans, tomato passata, smoked paprika, onion powder, and apple cider vinegar. Season with a pinch of salt and pepper.
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2
Simmer the beans gently for 15-20 minutes, stirring occasionally, until the sauce has thickened and coated the beans. Keep warm on the lowest heat setting.
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3
Preheat your oven to its lowest setting (about 100°C/210°F) and place a large plate inside to warm up.
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4
Heat a large heavy-based frying pan or griddle over medium-low heat. Add the sausages first, as they take the longest. Cook for 12-15 minutes, turning frequently until golden brown and cooked through.
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5
Move the sausages to the side of the pan (or onto the warm oven plate) and increase the heat to medium.
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6
Add the bacon rashers to the pan. Fry for 2-3 minutes per side until the fat is rendered and the edges are crispy. Transfer to the oven plate.
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7
In the same pan, using the rendered bacon fat, place the tomato halves cut-side down. Cook for 3-4 minutes without moving them until charred, then flip and cook for 1 minute.
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8
Add a knob of butter to a clear space in the pan and toss in the mushrooms. Sauté for 5-6 minutes until they have released their moisture and turned deep brown. Season generously.
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9
Fry the black pudding slices for 2 minutes per side until they develop a slight crust. Move to the warming plate.
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10
Finally, the eggs: Wipe the pan if necessary and add a fresh knob of butter. Crack the eggs into the pan. For 'sunny side up', fry for 2-3 minutes, spooning the hot butter over the whites until set but the yolk remains runny.
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11
To assemble, portion the sausages, bacon, black pudding, mushrooms, and tomatoes onto the warmed plates.
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12
Add a generous ladle of the homemade beans and top with the fried eggs. Garnish with chopped parsley and a final crack of black pepper.
💡 Chef's Tips
Always check the labels on sausages and black pudding; many commercial brands use sugar or honey as a binder or flavor enhancer. Don't crowd the pan! If your frying pan is small, cook in batches and use the warm oven to keep components at the perfect temperature. For the best mushrooms, don't salt them until they are finished browning, otherwise they will steam in their own liquid rather than sear. If you miss the sweetness in the beans, add a tiny pinch of stevia or monk fruit sweetener, though the natural sweetness of the tomatoes is usually sufficient.
🍽️ Serving Suggestions
Serve with a steaming mug of strong English Breakfast tea (no sugar, dash of milk). Pairs beautifully with a side of toasted sourdough or sugar-free keto bread to mop up the egg yolks. Add a dash of sugar-free hot sauce if you prefer a spicy kick to your morning. A side of fresh wilted spinach provides a nice pop of color and extra nutrients to this hearty plate.