Power Eggs with Veg.
Monday, March 4th, 2013Eggs with Veg:
Eggs: 2 eggs soft-boiled, scrambled or poached
and
Veg: a generous serving of either wilted spinach or other steamed or grilled vegetables , such as asparagus, kale or pak choi
Posts Tagged ‘diet and depression’
Oaty, Fruity, Protein Pancakes
Monday, March 4th, 2013Ingredients
1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries or choc chips..w/e floats your tastebuds at the moment.
Directions
Blend first four ingredients until smooth
Pour approximately 1/4 cup batter for each pancake onto heated non-stick pan
When pancake bubbles, flip and cook the other side
Top with frozen, organic strawberries-warmed and sliced. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. Ingredients
1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries or choc chips..w/e floats your tastebuds at the moment.
Directions
Blend first four ingredients until smooth
Pour approximately 1/4 cup batter for each pancake onto heated non-stick pan
When pancake bubbles, flip and cook the other side
Top with frozen, organic strawberries-warmed and sliced. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas.
Yummy Protein pancakes
Monday, March 4th, 2013Ingredients
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.
Crustless Quiche
Monday, March 4th, 2013A tasty breakfast dish
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.
Love Apple Tonic
Monday, March 4th, 2013200ml (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
Poached Eggs
Monday, March 4th, 2013Poached eggs
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
Monday, March 4th, 2013POWER 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.
Nut Butter on Toast
Monday, March 4th, 2013Toast 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!
Banana and Cinnamon Porridge
Monday, March 4th, 201330g giant porridge oats
1 small banana peeled and thinly sliced
85ml skimmed milk (can use soya if prefer)
85ml water
1 teaspoon of ground cinnamon
1 tablespoon flaked almonds, lightly toasted
1. Place the oats, banana, milk, water and cinnamon in a heatproof bowl and microwave on high for 2 minutes. Stir and microwave for another 2 minutes.
2. Sprinkle over the flaked almonds and serve.
