Omelette with can of … ready to go in ten minutes!

March 11th, 2013

4 eggs
2 heaped teaspoons of Dijon Mustard
1 teaspoon dried mixed herbs
Freshly ground black pepper
1 x 200g (7oz) can chopped tomatoes
Spray of olive oil or any other non stick spray
1 x 200g (7oz) can flageleot or cannellini beans, drained and rinsed if you don’t have beans use tinned fish, or crumble in some cheese.

Whisk eggs in bowl with mustard, herbs and pepper. Stir in the tomatoes.

Heat a small frying pan and spray lightly with olive oil (or non-stick spray)
Pour in egg mixture. Scatter beans over the top and cook until bottom is turning light brown. Place under hot grill for 3-4 minutes until top is set and golden brown.
Serve with a slice of wholemeal or rye bread and some salad. This will serve 2

Beetroot with Cumin and Feta

March 11th, 2013
Beetroot with Cumin and Feta

5 medium beetroot
½ a standard block of feta
½ teaspoon cumin seeds
Olive oil
Balsamic vinegar

- Peel and slice the beets into 1cm (ish) slices. Cook the beets in boiling water until just tender (or steam, which would probably be nicer).
- Allow the sliced beets to cool and spread on a serving plate.
- Drizzle with olive oil and balsamic vinegar and sprinkle over the cumin seeds.
- Crumble over the feta and serve.

Ultimate Lettuce Wrap

March 11th, 2013
Ultimate lettuce wrap:
Quick and easy packed lunch !!

Serves4

Ingredients:
4 iceberg lettuce leaves
4 roast turkey sliced
1/2 cucumber sliced
250g Humous
Sprinkle of paprika

Top @ leaf with a slice of turkey, cucumber and Humous
Next sprinkle with paprika .
Roll as if a wrap.
Keep in tact with a wooden pick.

Really savour your lunch if you stress eat you don’t chew thoroughly and you won’t absorb the nutrients effectively

Fishy Breaky

March 4th, 2013

Fish-on-Toast

Fish: Fish such as mackerel, sardines or kippers roughly chopped
and
Tomato: Chopped tomato or/and chopped roasted red pepper mix with fish
and
Toast:Wholemeal,rye or pumpernickle

Power Eggs with Veg.

March 4th, 2013

Eggs 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

Oaty, Fruity, Protein Pancakes

March 4th, 2013

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. 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

March 4th, 2013

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.

Crustless Quiche

March 4th, 2013
A 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.

Protein Rich Oat Muffins

March 4th, 2013
Oat Muffins

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.

Love Apple Tonic

March 4th, 2013

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