| We
should look for someone to eat and drink
with before looking for something to eat
and drink...
- Epicurus
Hi
there, yes, it's still just partial, but
finally it is here:
breakfast
50
calories - choice of one of
the following:
• 1 generous
cup of fruit salad
• Large
wedge of melon
• half
fresh mango
• small
orange
•
1/2 cup of fresh strawberries with
125g low fat natural yoghurt
150
calories - choice of one of
the following:
• One
slice of rye bread, one boiled egg
• Two
weetbix or 2/3 cup of muesli with skim milk,
garnished with a handful of fresh strawberries
• 1 small
banana with 125g of low fat natural yoghurt
• 1 cup
of fresh strawberries, 1 passionfruit with
125g low fat natural yoghurt
Raspberry
and oatmeal blend - makes 1 large
glass
1 1⁄2 tbsp medium oatmeal
1 cup raspberries
1-2 tsp clear honey
3 tbsp natural plain yoghurt
1. spoon oatmeal into large heatproof bowl,
then pour in about 1/2 cup boiling water
and leave to stand for about 10 mins or
until the water has been completely absorbed.
2. Put the soaked oats into a blender or
food processor and add all but two or three
of the raspberries, the honey and about
2 tbsp of the yoghurt. Process until smooth,
scraping the mixture down from the side
of the bowl if necessary.
3.
Pour the raspberry and oatmeal smoothie
into a large glass, swirl in the remaining
yoghurt and top with raspberries. Store
the smoothie in the refrigerator until you
are ready to drink it - it will thicken
up so you might need to add little juice
before serving.
Per
serving - 184 cal/778 kj; 2.6g fat; 6.7g
protein, 35.5g carbohydrate; 12.9g fibre
Egg-White Omelette - serves
2
preparation time 25 min / cooking time
20 min
• 6 egg
whites
• 2 green
onions, chopped finely
• ⁄2
tbsp finely chopped fresh chives
• 2 tbsp
finely chopped fresh chervil
• 1⁄4
cup finely chopped fresh flat-leaf parsley
• 1⁄4
cup coarsely grated cheddar cheese
• 1⁄4
cup coarsely grated mozzarella cheese
1. Preheat grill.
2. Beat a quarter of the egg white in small
bowl with electric mixer until soft peaks
form; fold in a quarter of the combined
onion and herbs.
3. Pour mixture into 20cm heated lightly
oiled non-stick frying pan; cook, uncovered
over low heat until omelette is just browned
on the bottom.
4. Sprinkle a quarter of the combined cheeses
on half of the omelette. Place pan under
pre-heated grill until cheese begins to
melt and omelette sets; fold omelette over
to completely cover cheese. Carefully slide
onto serving plate; cover to keep warm.
5. Repeat process three times with remaining
egg white, onion and herb mixture, and cheese.
Per serving - 148 cal/ 620 kj; 7.9g
fat; 1.1g carbohydrate; 18.2g protein
|
