Category: Breakfast ideas

Crust-less Spinach, Mushroom and Rosemary Quiche (8 portions)

Ingredients:   9x large organic eggs, beaten 500g fresh spinach, chopped, stalks removed 250g button mushrooms, sliced 2x tsp. fresh rosemary 1x tbsp. olive oil Salt and pepper to taste Optional extra: feta cheese   Calories: 120 per portion   Method:   Preheat your oven to 180°C.   Heat your olive oil in a large …

Continue reading

Roasted Sweet Potato, Spinach and Egg Salad (1 portion)

Ingredients: 1x small sweet potato, cubed (approximately 100g) 2x tsp. olive oil ½ tsp. garlic salt 2x cups baby spinach leaves 1x free range egg Calories: 285 Method: Preheat your oven to 180°C. Cover a baking tray with tin foil. Place your diced sweet potato (I have left my skin on) in a plastic bag …

Continue reading

Jungle Oats – Oat Bran (1 portion)

60g raw oat bran (about ¾ cup, I’ve used Jungle Oats brand) ½ cup 2% low fat milk 1x small banana, sliced Approximately 365 calories

Cranberry and Hazel Nut Muesli (11 half cup portions)

Ingredients: 3x cup raw Jungle Oats 1x cup bran (I’ve used High Fiber Bran) 1x packet hazel nuts (100g) ¾ cup dried cranberries To be enjoyed with low/skim milk or plain yoghurt. Calories: 215 (per portion, excludes milk/yoghurt)

Fruit Platter

When eating fruit or any other snacks, I advice protein being present (e.g. boiled egg, yoghurt, nuts).  This helps to slow down the digestion of sugar present in the fruit, making your snack more GI friendly.   Fruit/Nuts/Yoghurt Calories: Small Orange: 70 Small Plum: 30 Kiwi fruit: 50 Mango: 165 (approximately 165g) Small Apple: 55 …

Continue reading