Fishy Breaky
Monday, March 4th, 2013Fish-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
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
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
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.
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.
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.