Ingredients
1 cup rolled oats
1 cup fat-free cottage cheese
8 egg whites
1 teaspoon cinnamon
Directions
Blend ingredients in food processor.
Pour onto heated pan by the 1/4 Cup, cooking 2-3 minutes per side.
4 rashers of bacon (smoked or unsmoked)
1 small onion, thinly sliced
6 eggs
170 ml plain natural yogurt
575 g frozen broccoli (thawed in a sieve to allow water to drain and then roughly chopped)
230 g Gruyere cheese, grated
1/2 tsp salt
1/4 tsp ground white pepper
4 or 5 drops of Worcestershire sauce
1/2 tsp Dijon mustard
Heat oven to 170 degrees C.
Using Olive Oil, lightly oil a 25 cm flan dish or pan (or tart pan - as long as it has a flat bottom and sides 2.5 to 3 cms high)
Chop bacon slices into pieces about 1 cm square (roughly - size doesn’t have to be accurate) and cook in a frying pan over a medium heat until crispy. Remove from pan and drain on a sheet of kitchen towel. Fry the onion slices in the bacon fat remaining in the pan for 5 minutes or so - watch carefully as you don’t want the onions to brown just to soften.
In a large bowl beat the eggs lightly, add yogurt, salt, pepper, Worcestershire sauce, mustard, broccoli and cheese. Stir well and then add the bacon and onions - give the mixture another stir.
Pour the mixture into the prepared dish. Bake on the middle shelf of the oven for an hour and 15 minutes. Keep an eye on the quiche for the last 10 minutes of the cooking time - you don’t want it to get too brown. It’s done when a knife inserted in the centre comes out clean.
Cook the quiche in the dish you baked it in. When cool, cut into 8 portions.
My tip - save one slice for your breakfast the next morning and wrap the other slices individually in tin foil or cling film and store in the freezer. You then have 7 easy breakfasts in storage. To use, take a slice out of the freezer at night. It will have defrosted by the morning. You then only have to heat it in the microwave for a minute for a quick breakfast.
100g wholemeal flour
2 scoops of protein powder (50g) preferably pure whey, no flavours, no sweetener.
4 teaspoons baking powder
1/2 teaspoon salt
100ml milk
1 egg (beat this)
85 g cooked jumbo Oats
1 heaped tablespoon peanut butter - no added sugar.
Preheat over to 200 degrees C. Grease a 12 muffin tin.
Mix flour, protein powder and salt. In another bowl, stir the milk, egg and peanut butter into the porridge.
Add the dry ingredients to the porridge mixture.
Spoon into muffin cups and bake for 20 minutes or until brown.
200ml (7 oz) tomato passata
200ml (7oz) unsweetened apple juice
1 teaspoon fresh ginger, grated
pinch cayenne pepper
Freshly squeezed lime juice to taste
2 slices lime
Mix tomato and apple juice together
Add the ginger, cayenne pepper and lime juice.
Serve chilled with lime slices
Ingredients:
1 tbsp white wine vinegar
2 free-range eggs
salt and freshly ground black pepper
Fill a small pan just over one third full with cold water and bring it to the boil.
Add the vinegar and turn down to simmer.
Crack the eggs one at a time into a small bowl and gently tip into the simmering water.
Lightly poach for 3-4 minutes.
Remove with a slotted spoon and drain on kitchen towels.
Season with salt and freshly ground black pepper and serve immediately.
POWER SHROOMS
For two people
4 large flat field mushrooms
4 tablespoons cooked spinach
2 tablespoons roasted pine kernels
25g freshly grated Gruyere cheese
15g freshly grated Parmesan cheese
olive oil
chopped fresh parsley
sea salt and freshly ground Percy pepper
Recipe
Pre-heat the grill to medium. Wipe the mushrooms clean with a damp cloth and remove the stalk. Brush the mushrooms,gill side up with olive oil and season with salt and pepper.
Place side by side in a baking dish and cook under the grill for three
to four minutes.
Heat the spinach in a microwave or a saucepan with a small amount
of water. Remove the mushrooms from the grill and then turn the grill up to high. Drain the spinach thoroughly and divide into four.
Place each spinach portion firmly onto a mushroom, then top each spinach mound first with grated gruyere and then with parmesan. Return the stacks to the grill and cook until the cheese begins to melt down over the spinach and mushrooms.
Place two stacks on each serving plate, sprinkle with toasted pine
kernels and chopped parsley and serve immediately with toasted
WHOLEMEAL OR RYE.
Toast some wholemeal or granary, rye (etc) bread. Thinly sliced.
Spread on some peanut butter/cashew butter/almond butter/hazlenut butter
Peel a banana and thinly slice it
Lay the pretty slices of banana on top of the nut butter.
Now eat, and enjoy!
Ingredients
150 g ham, sliced thinly
4 eggs
3 egg whites
½ avocado, finely chopped
1 tomato, finely chopped
2 tablespoons reduced-fat cheese, grated
Ground black pepper
olive oil spray
Method : In a bowl, whisk eggs and extra whites, season with pepper. Heat a frying pan at high heat, spray pan well with oil spray. Pour half of the whisked eggs into pan. Swirl contents, such that pan is well coated. Cook for 1-2 minutes, till eggs are half-cooked. Add half ham, tomato, avocado and cheese, on one half of omelet. Fold other side of omelet onto this filled side. Leave to cook for 2-3 minutes. Slide onto plate. You can make another omelet with the remaining ingredients. Serve omelette with whole meal or rye toast.
Egg & Salmon Sandwich
Ingredients
1 ounce smoked salmon
1 slice of tomato
1 whole-wheat pita bread
½ teaspoon capers
2 large eggs, beaten
1 tablespoon red onion, chopped
½ teaspoon extra-virgin olive oil
Salt to taste
Method : In a small pan, heat oil at medium heat. Add and cook onion, for 1 minute, till it softens. Then add egg whites, salt, capers and cook. Keep stirring, and cook for 30 seconds. Egg whites will set. Once done, scoop egg, salmon and tomato into toasted pita.
Ingredients
1/2 cup buttermilk, low fat
3/4 cup egg beaten
1 tsp italian seasoning
1 tsp garlic pepper
1 dash pepper
1 dash salt
1/4 tsp tabasco sauce
2 cloves garlic, chopped
1 medium onion, chopped
2 medium zucchini, grated
Directions
Set oven to 350 °F (175 °C). Spray a 8 x 8″ casserole dish with cooking spray.
In a large saucepan sprayed with cooking spray, sauté zucchini, onion, garlic, and dry seasonings until tender, approximately 8-10 minutes. Take off heat and let cool.
In a bowl, combine eggs, milk, and hot sauce - mix well.
Add egg mixture to zucchini. Mix and pour into casserole dish. Bake for 35-40 minutes until eggs are puffy and set.
