20.2g kcal. 11.7g. 28.5g. Easy Spinach Quiche. Breakfast
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- Clyde Summers
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1 Easy Spinach Quiche Serves: 4 300g frozen Spinach thawed 1 small Onion, finely diced 4 large Eggs, beaten 450g Cottage Cheese 100g Cheddar, grated 1 tsp English Mustard ½ tsp Olive Oil, for greasing 1. Preheat oven to 160c (140 fan), 300f, Gas Mark 2. Lightly grease a flan case. 2. Place spinach in non-stick frying pan. Cook over a medium heat until softened. Tip into colander & squeeze out excess water. Return spinach to pan. 3. Stir in onions, eggs, cottage cheese & cheddar cheese. Pour mixture into flan case. 4. Bake for mins until eggs are set. Serve immediately. 28.5g 11.7g 20.2g 342.6kcal
2 Mushroom Muffin Serves: 1 1 Portabella Mushroom, stalk removed 1 Tomato, sliced 3 slices of Ham 2 large Eggs 1 tbsp Sour Cream 1 tsp Smoked Paprika 1 tbsp fresh Parsley, chopped 1. Put mushroom under a hot grill for about ten minutes. After 5 minutes lay tomato slices on top. 2. While the mushroom & tomato are cooking, bring a medium size pan of water to the boil. Add 1tsp of white wine vinegar. Crack egg into a mug, then tip into boiling water. Do the same for the next eggs. Poaching takes 3 mins. Remove eggs with slotted spoon & set to one side. 3. In a small bowl or ramekin, combine the sour cream with the smoked paprika. 4. Top mushroom with slice of ham. Egg, then cream & sprinkle parsley over the top. Serve immediately. 29g 15g 18g 338kcal
3 Bacon & Eggs Serves: 4 6 Eggs 2 rashers Bacon 1 small Onion, finely diced 1 tsp dried Oregano ½ tsp of Chilli Powder 1 tbsp Olive Oil 1. Preheat oven to 180c (160f), 350f, Gas Mark 4. Line a muffin tin with 4 paper cases. 2. In a bowl whisk the eggs & seasoning together. 3. In a small frying pan, using the olive oil, fry the bacon until crispy. Allow to cool slightly. And chop/crumble the bacon. 4. Add the bacon & onion to the egg mix. Beat well & divide between the 4 muffin cases. Bake in the oven for minutes until firm. 5. These savoury muffins can be eaten chilled & taken to work in lunchboxes. 10.2g 3.2g 13.2g 172.4kcal
4 Chorizo Eggs Serves: 4 150g Chorizo Sausage, diced 8 Eggs 2 Garlic Cloves, minced small bunch of fresh Coriander, chopped 2 Red Chillies, finely chopped 1 Avocado, mashed 1 tbsp Coconut Oil 1 tbsp Smoked Paprika 1. In a non-stick frying pan, over a medium heat, melt the coconut oil & add the onion. Fry until translucent & soft. Add chorizo & fry until it has browned & onion has caramelised. 2. In a large bowl whisk the eggs. Mix in the chillies, coriander, garlic & smoked paprika. Pour eggs into pan. And add the mashed avocado. Cook & mix, so looks like scrambled eggs. Serve immediately. 20.7g 1.2g 30.2g 359.4kcal
5 Basic Cereal Serves: 12 90g Coconut Flakes 50g Sunflower Seeds 100g Blanched Almonds 100g Cashews 100g Pine Nuts 100g chopped Walnuts 1. In a non-stick large frying pan gently toast all the ingredients. Takes 10 mins. 2. Once cool, store in an airtight jar. 6.9g 8.1g 24g 276kcal
6 Nutty Banana Pancakes Serves: 4 150g Almond Flour 2 Ripe Bananas, mashed 2 Eggs 2 tbsp Almond Butter 1 tspx4 Coconut Oil 3 tsp Baking Powder 1 tsp Vanilla Extract 1. In a large bowl sift together flour & baking powder. 2. Make a well in the centre of the dry ingredients & add the eggs, vanilla extract & mashed bananas. Combine. 3. Melt 1tsp coconut oil in large non-stick frying pan. When hot, ladle in some batter. When it appears to harder, 3mins, flip & cook the other side. 4. Allow a little almond butter to melt over the cooked pancake before serving. 14.7g 22.5g 30.5g 423.3kcal
7 Hash Browns & Salmon Serves: 2 1 medium Sweet Potato, grated 4 Egg Whites, beaten 1 tbsp Horseradish Sauce 10g Butter 1 tbsp Olive Oil 200g Smoked Salmon 2 tbsp light Soured Cream 1 tbsp fresh Chives, chopped 1. Place grated sweet potato on a clean tea towel. Wrap up the edges & squeeze excess water out from the potato. 2. In a bowl mix the sweet potato with horseradish & egg whites. 3. Heat oil & butter in a large non-stick frying pan. Spoon in the sweet potato. Fry until crispy. Flip the potato mixture over & continue to fry. Should take 3 mins per side. Serve hash browns with slice of salmon over & a dollop of soured cream. Sprinkle chives over the top. 32g 14g 21g 373kcal
8 Ham Omelette Serves: 1 1 large whole Egg 4 large Egg Whites ½ Red Pepper, chopped ½ mild Onion, finely diced 10g grated Parmesan 50g cooked Ham, cubed 1 tsp English Mustard ½ tbsp Olive Oil 1. In a large bowl whisk together the whole egg & egg whites with English mustard. 2. In a large non-stick frying pan, cook peppers in olive oil until softening. About 3 mins. Add onions and continue to cook until onions are translucent, another 3 mins. 3. Pour in eggs. And cook over a medium heat until nearly set. Sprinkle over the chopped ham & grated parmesan. 4. Finish omelette under a hot grill. Serve immediately. 34g 14g 18g 354kcal
9 Bowl Serves: 1 1 firm Pear 2 tbsp Oats * 150g 0% Greek Yogurt 3 tbsp Coconut Milk 1 tbsp Pumpkin Seeds 50g Blueberries * gluten free if required 1. Grate the pear into a bowl. Add oats, half the yogurt, the coconut milk & most of the seeds. eave to stand for 10 mins. 2. Spoon on remaining yogurt, berries & sprinkle the remaining seeds. Serve immediately. 22g 55g 8g 380kcal
10 Blueberry Quinoa Serves: 1 60g cooked Quinoa 125g Total Greek Yogurt * 25g Blueberries 30g Walnut Halves pinch of Cinnamon ¼ tsp Vanilla Extract * kcal & macros calculated on 0% yogurt 1. Mix vanilla, cinnamon, yogurt into cooked quinoa & chill in fridge overnight. 2. In a glass dish layer the ingredients for a quick breakfast. 20g 20g 21g 349kcal
11 Creamy Mushrooms on Egg Serves: 1 1 whole Egg 3 Egg Whites 1 tbsp Olive Oil 100g Mixed Mushrooms, washed & chopped 1 Garlic clove, crushed 1 tsp Mustard 50g Quark 50g natural Greek Yogurt 1. In a bowl whisk together eggs & egg whites. 2. Heat 1 tsp of the olive oil in a non-stick frying pan. When hot, brush over base of pan & add the egg. Cook as a plain omelette about 2 mins each side. 3. In another frying pan heat the remaining olive oil. Add the garlic & mushrooms. Stir-fry for 2-3 mins. Add mustard & quark. Stir well & cont. to cook for a further 2-3 mins. 4. Remove mushrooms from heat. Stir in the yogurt & serve the mushroom mix on top of the plain omelette. 33g 10g 22g 358kcal
12 Spicy Beef Sausages Serves: 3 225g Beef Mince 2 tsp Salt 2 tsp Ground Peppercorns 2 tsp dried Sage 2 tsp Paprika 2 tsp Chilli Powder 1 tsp English Mustard 2 tbsp Coconut Oil 1. In a large bowl mix together the beef mince with the salt, pepper, sage and paprika. Combine well. Cover & chill in fridge overnight. 2. Make the meat mixture into 12 sausage shapes. 3. Melt coconut oil in large non-stick frying pan. Over a medium heat cook the sausages until well brown & thoroughly cooked through. Serve with some freshly steamed green vegetables. Allow 4 sausages per person. 13.3g 0g 23g 260.2kcal
13 Baked Eggs Serves: 4 200g extra light Philadeplia, softened 1 small Onion, finely chopped 50g Baby Spinach, shredded 2 tbsp Almond Flour 4 Eggs, beaten 3 Sun-Dried Tomatoes, chopped 2 rashers Bacon, chopped 1. Preheat oven to 200c (180 fan) 400f, gas mark In a large bowl whick together all the ingredients. 3. Using a silicon muffin tin, pour mixture evenly between 8 muffin holes. 4. Bake for Cool a little before serving 2 per person. 17g 9g 14.7g 233kcal
14 Cheesy Ham Lunch Serves: 1 2 sticks of Celery, cut into 6 pieces 3 slices of thin Ham 2-3 Spring Onions, sliced 40g low-fat soft Garlic Cheese 2 tbsp 0% Greek Yogurt 1 tbsp Parmesan, grated 1. Lay ham on a board. Place 2 pieces of celery on each ham slice & roll up. Put into an ovenproof dish. 2. Sprinkle over the chopped spring onions. 3. Heat grill. 4. In a bowl mix together the yogurt & garlic cheese. Sppon over the ham dish. Top with the grated parmesan. 5. Grill for 6-7 mins & serve immediately. 32g 11g 12g 279kcal
15 Courgette Fritters & Salmon Serves: 1 150g Courgettes, sliced 1 tbsp Olive Oil 1 whole Egg 1 tsp Chilli Powder 100g Smoked Salmon 1. Place sliced courgettes in microwave and cook on high power for 1 min. 2. In a bowl beat together the egg & chilli powder & dip the courgette slices into the egg. 3. Heat the olive oil in a non-stick frying pan & add the courgette slices. Cook for 1-2 mins on both sides. Serve immediately with smoked salmon. 34g 23g 3g 388kcal
16 Mexican Baked Eggs Serves: 4 225g Minced Beef 2 tbsp Olive Oil 2 Garlic cloves, crushed 1 Onion, chopped. 400g tin Chopped Tomatoes ½ Red Pepper, deseeded & diced 2 Courgettes, grated 1 tbsp Tomato Puree 1 tsp Chilli Powder 1 tsp Smoked Paprika 4 whole Eggs 1. Preheat oven to 180c (160 fan), 350f, Gas Mark In a large saucepan heat oil & add the onion and garlic. Fry for 5 mins over medium heat until soft. Add beef & cook until starting to brown. 3. Stir in tomatoes, pepper, courgettes, puree & spices. Cook for 20 mins. Spoon into 4 ramekins. 4. Break an egg in each. Bake in oven for 5-10 mins. Serve immediately. 19.2g 6.7g 16.2g 249.4kcal
17 Scrambled Prawns Serves: 2 2 Tomatoes 1 Green Peppers, deseeded & chopped 4 Garlic Cloves, crushed 1 tbsp Olive Oil 1 tbsp Tomato Puree 250g King Prawns, shelled 4 whole Eggs 2-3tbsp Water Salt & Pepper to own taste 1. Skin the tomatoes by scoring the skin & placing in boiling water & then peel. Cut the tomatoes into pieces & set aside. 2. Heat oil in large pan & fry the tomatoes & peppers until softening. Next add garlic, tomato puree and 2-3tbsp of water. Season with salt & pepper & blend well. 3. Add shelled prawns & cook for 5 mins over a medium heat. 4. Break eggs into pan, stir & let thicken like scrambled eggs. Serve immediately. 14.5g 12.5g 21.5g 301.5kcal
18 Summer Fruits Serves: 1 4 Apricots, pitted & halved 4 Strawberries, hulled & halved 1 tbsp Honey 1 tbsp Greek Yogurt 1 tbsp Rolled Oats 1 tbsp toasted Almonds 1. Put the strawberries & apricots in a bowl. Add the greek yogurt & honey. 2. Sprinkle oats & almonds over the top. 9g 36g 12g 288kcal
19 Banana Yogurt Pots Serves: 2 300g 0% Total Greek Yogurt 2 Bananas, sliced 2 scoops of Banana Powder 20g Walnuts, toasted 1. To toast walnuts, heat a non-stick frying pan over a medium heat. Add the walnuts & stir until can smell the nutty aroma & are beginning to brown. Remove from heat & set to one side. 2. In a large bowl beat the protein powder into the Greek yogurt. 3. Layer banana & yogurt. Top with toasted walnuts. 47.5g 33g 8g 394kcal
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