Mediterranean omelette

Serves 1 

Calories per serving: 386

 

• 1 tbsp olive oil

• 50 g baby mushrooms, chopped

• 1 red pepper (capsicum), deseeded and chopped

• 2 large free range eggs

• 50 g tinned cannellini beans, washed and drained

• chilli flakes

• sea salt

• black pepper

 

1. Heat the oil in a frying pan over medium heat. Add the mushrooms and pepper and cook for 3-4 minutes, or until the pepper has softened.

2. Meanwhile, whisk the eggs in a large bowl. Add the cooked mushroom, pepper and beans to the mixture. Season with salt and pepper.

3. Pour the mixture back into the frying pan and sprinkle over chilli flakes. Cook until the eggs begin to set, flipping once. Enjoy your Mediterranean Style Omelette!

 

 

Blueberry and Almond Yogurt

Serves 1 

Calories per serving: 282

 

• 10 g almonds, flaked

• 100 g plain full-fat Greek yogurt

• 10 g Chia seeds

• 100 g blueberries,*

 

1. In a dry frying pan, toast the flaked almonds over a low heat until they turn golden. Remove from the pan and allow to cool.

2. Place the yogurt in a bowl and stir through the Chia seeds. Top with almonds and blueberries to serve.

3. Frozen blueberries can be used if fresh ones are not available

 

 

Chai Bircher

Serves 1 with leftovers

Calories per serving: 245

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• 1 tbsp Chia seeds

• 40 g rolled oats

• 200 ml full fat (tinned) coconut milk

• 2 passion fruit

• 60 g assorted berries, (strawberries, raspberries, blueberries)

• 20 g hazelnuts, toasted and chopped

 

1. Combine the Chia seeds, oats and coconut milk. Stir well.

2. Divide the mixture between 2 small bowls and leave to stand for 30 minutes (or prepare the night before and keep in the fridge).

3. Plate up one portion and stir the seeds from 1 passion fruit through the oat mixture. Top with half the berries and hazelnuts.

LEFTOVER TIP: Keep the second portion in an airtight container in the fridge for up to 3 days. When ready to eat, stir in the seeds from the second passion fruit and sprinkle with the remaining berries and chopped hazelnuts to serve.

 

 

Green Brekkie Bowl

Serves 1 

Calories per serving: 343

 

• ½ tbsp olive oil

• ½ tsp ground paprika

• ½ tsp ground cumin

• ½ tsp ground turmeric

• ¼ tsp chilli flakes

• 70 g kale, hardy stems removed and leaves shredded

• ½ courgette (zucchini), (approx. 75g or 2 2/3 oz), chopped

• 5 baby mushrooms, sliced

• 50 g raw spinach leaves

• 2 large free range eggs

• Splash vinegar

• ½ avocado, mashed

• sea salt

• black pepper

 

1. Place a large fry-pan over medium heat and add the olive oil, spices, kale and courgette. Cook for approximately 7 minutes, or until the kale turns soft. Now add the mushrooms and cook for another 5 minutes. Finally, add the spinach, turn off the heat and stir through.

2. Meanwhile, poach the eggs. To do this, pour cold water into a large saucepan until approx. 8cm deep. Add some vinegar to the water. Bring the water to the boil, then reduce the heat to low (water should still be simmering around the edge).

3. Crack an egg into a shallow bowl. Using a wooden spoon, stir the water to create a whirlpool. Tip the egg into the water. Cook for 2 to 3 minutes for a soft yolk, or 3 to 4 minutes for a firm yolk. Using a slotted spoon, remove the egg from the water. Repeat with the other egg.

4. Place the greens into a large bowl, add the mashed avocado and top with the poached eggs. Season with salt and pepper and enjoy!

 

 

 

 

Mexican Baked Avocado & Eggs

Serves 1

Calories per serving: 312

 

Baked Eggs:

• ½ avocado, pitted

• 1 large free range egg

Salsa:

• 30g cherry tomatoes, quartered

• Fresh coriander (cilantro), chopped

• ¼ red onion, diced

• ¼ lime, juiced

• 25g feta cheese, crumbled

• Sea salt

• Black pepper

 

1. Preheat the oven to 220ºC.

2. Scoop out some of the avocado half to make room for the egg. Keep the extra avocado for the salsa.

3. Crack the egg into a mug, being careful to keep the yolk intact. Arrange the avocado half in a baking dish, resting it along the edge so that it won’t tip over. Gently spoon the egg yolk into the avocado hole, adding as much of the white that will fit. Gently place baking dish in the preheated oven and bake until the egg is cooked, which will take about 15 minutes.

4. Meanwhile, assemble the salsa. Combine the tomatoes, coriander (cilantro), onion, lime juice, feta cheese and the leftover avocado chunks. Season with salt and pepper.

5. Serve the baked avocado eggs topped with salsa. Enjoy!

 

 

 

Avocado, cucumber and mint shake

Serves 1

Calories per serving 205 kcals

 

• ½ medium avocado, peeled, stoned and quartered (about 75g prepared weight)

• 200g cucumber, trimmed and thickly sliced

• 25g young spinach leaves

• 12 fresh mint leaves

• 1 x 15ml tbsp full-fat Greek yoghurt or dairy-free yoghurt

 

1. Put all the ingredients in a blender with 100ml cold water and season with a little salt and lots of ground black pepper.

2. Blitz until smooth. Add extra water to reach your preferred consistency.

 

 

 

Carrot and cashew shak

Serves 1

Calories per serving 187 kcals

 

• 2 medium carrots (about 170g), trimmed and sliced

• ½ medium orange, peeled

• 1 x 15ml tbsp no-added-sugar cashew-nut butter or almond butter

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1. Put all the ingredients in a blender with 125ml cold water and blitz until smooth.

2. Add extra water to reach your preferred consistency

 

 

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Poached eggs with spinach and mushrooms

Serves 1

Calories per serving 241

 

• 2 medium eggs

• Splash of vinegar

• 5g butter

• 75g chestnut mushrooms

• 50g spinach

• Salt & Black pepper

1. Third-fill a saucepan with water and bring to a gentle simmer.

2. Break 2 medium eggs into a cup, then carefully tip one at a time into pan.

3. Cook over a very low heat, with the water hardly bubbling, for 3 mins, or until the whites are set but the yolks remain runny. While poaching the eggs,

4. Melt the butter in a medium non-stick frying pan over a medium heat and stir-fry the chestnut mushrooms for 2-3 mins.

5. Add and spinach and toss with the mushrooms until just wilted.

6. Season with a pinch of sea salt and black pepper.

7. Serve the mushrooms and spinach on plate. Drain the eggs with a slotted spoon and place on top. Serve with more ground black pepper.

 

 

 

Frittata with Courgette, peas, mint and ricotta

Serves 4

Calories per serving 232kcals

 

• 6 eggs

• 2 tablespoons chopped mint leaves

• 1 tablespoon olive oil

• 500g courgette, roughly chopped

• 1 garlic clove, finely chopped

• 1 cup (120g) frozen peas, thawed

• 150g ricotta

 

1. Preheat the grill to medium-high heat. Crack the eggs into a bowl, then use a fork to lightly beat with the mint and a good sprinkling of salt and pepper.

2. Heat the oil in a 26cm non-stick frying pan over low heat. When hot, fry the courgette and garlic for 8-10 minutes, stirring, until courgette is light golden and tender, then stir in the peas.

3. Spread the courgette and pea mixture evenly through the pan, then carefully pour in the eggs, crumble over the ricotta, then cook the frittata over medium-low heat for 5-6 minutes until almost set.

4. Place the pan under the grill and cook for a further 1-2 minutes until the top is set and golden. Cool slightly, then slice into wedges and serve warm,

 

 

 

Mediterranean omelette wraps

Serves 4

Calories per serving 180kcal

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• 6 eggs

• 2 tablespoons milk

• 2 tablespoons finely chopped fresh chives

• Olive oil cooking spray

• 20g baby spinach

• 100g lean ham

• 1/3 cup finely chopped semi-dried tomatoes

 

1. Whisk eggs, milk and chives together in a jug. Season with salt and pepper.

2. Spray a small, non-stick frying pan with oil. Heat over medium heat. Add 1/4 of egg mixture. Swirl to thinly coat base. Cook for 1 to 2 minutes or until just set. Transfer to a board.

3. Repeat with remaining mixture to make 4 omelettes.

4. Place a quarter of the spinach, ham and tomato along the centre of each omelette. Roll up to enclose filling. Serve.