20.2g kcal. 11.7g. 28.5g. Easy Spinach Quiche. Breakfast

Size: px

Start display at page:

Download "20.2g kcal. 11.7g. 28.5g. Easy Spinach Quiche. Breakfast"

Clyde Summers
6 years ago
Views:

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 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

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.

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

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.

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

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

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

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.

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

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

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

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.

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

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.

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

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

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

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.

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

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.

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

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,

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

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.

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

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 &

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

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.

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

12g. 32g. 296kcal. 15g. Blueberry Yoghurt Burst. Rob Taylor Fitness and Nutrition. Breakfast

12g. 32g. 296kcal. 15g. Blueberry Yoghurt Burst. Rob Taylor Fitness and Nutrition. Breakfast Blueberry Yoghurt Burst 100g Greek Yoghurt 50g Blueberries 1 scoop Vanilla Powder 1. Mix 1 scoop of vanilla whey into a generous serving of full-fat Greek yogurt. 2. Swirl in a handful of frozen blueberries,