Herbed Egg White and Spinach Omelet

If you're watching your cholesterol, you may need to limit your intake of dietary cholesterol, of which eggs are a notorious source. While you undoubtedly lose some flavor in ridding yourself of the yolks, you can add flavor and substance to an egg white omelet in many ways. Here's a nice herbed egg white and spinach omelet, which makes a perfect light breakfast or lunch. Enjoy this egg white omelet with a dollop of salsa on the side or a slice or two of whole-grain toast.

Cook Time: 10 minutes

Ingredients

• 3 egg whites
• 1 tablespoon nonfat milk
• 1/2 tsp dried mixed herbs
• Freshly ground black pepper
• 3/4 cup chopped fresh baby spinach
• 1 tablespoon reduced-fat shredded sharp cheddar or grated parmesan

Recipes

Combine egg whites, milk and herbs in a small bowl. Coat a small nonstick skillet with cooking spray. Heat the skillet on medium to low heat. Add chopped spinach. As it wilts, pour egg white mixture over the spinach and allow to set around the edges. As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath. When the egg whites are set, sprinkle the cheese on top, then fold the omelet in half. Serve immediately.

Serves 1

Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g), Cholesterol 5mg, Sodium 249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g

Yogurt Chicken Wrap

Dispense with the mayo and use fat-free Greek yogurt to make a tangy and delicious yogurt chicken wrap for lunch. Feel free to use leftover turkey breast instead of chicken, and to use dried fruit such as raisins instead of grapes.


Ingredients

• 1/2 cup 0% fat strained Greek yogurt
• 1 1/2 tsp curry powder
• 1 tsp lemon juice
• 1 1/2 cups finely chopped or shredded cooked chicken breast
• 1/2 cup diced apple
• 1/3 cup diced celery
• 1/2 cup sliced red or green grapes
• 4 low-fat whole wheat tortilla wraps

Recipes


In a small bowl, mix yogurt, curry powder and lemon juice. Place chicken, apple, celery and grape halves in a medium bowl. Add curried yogurt mixture and blend well. Line four whole-wheat tortillas with dark leaf lettuce. Spoon one-fourth of the chicken mixture near one end of each wrap. Roll up. Slice in two and serve. Makes four wraps


Per Serving (one wrap)

Calories 276, Calories from Fat 32, Total Fat 3.8g (Sat0.8g), Cholesterol 50mg, Sodium, 466mg, Carbohydrate 35.2g,Fiber

Pecan & Cheese Marmite Wrap

Ingredients

Per person (Vegetarian)

1 teaspoons Marmite
1 tortilla wrap
50g Cottage cheese
1 salad onion, finely diced
2-3 good sprigs of watercress
1 tablespoon finely chopped pecan nuts


Recipe

Mix together the cottage cheese and the diced spring onions. Spread the tortilla wrap with the Marmite and then with the cottage cheese & onion mix. Lay the watercress on top and strew with the chopped pecans.
You’ll need no extra seasoning due to the salty taste of the Marmite and the peppery bite of the watercress.
Roll up the tortilla into a sausage shape and wrap it tightly in clingfilm. Pop it in the fridge for 10-15 minutes so that it holds its shape and then slice in half at an angle to reveal the colourful filling.

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Crushed Roasted Tomatoes on Marmite Ciabatta

Ingredients

For 4 people (Vegetarian)

1 Ciabatta loaf
4 small vine tomato clusters
Sea salt & fresh black pepper
6 sprigs fresh basil
Olive oil
Garlic (optional)


Recipe

Pre-heat the oven to medium-hot. Lay the vine tomatoes in a roasting dish and drizzle with olive oil. Finely chop 2 sprigs of the basil, reserving 4 good sprigs for garnish, and sprinkle over the tomatoes. Season with plenty of salt and pepper and a pinch of sugar then roast for about 10-15 minutes.

While the tomatoes are cooking slice the Ciabatta loaf in half and then each half again lengthways making four portions. Toast the cut side of the Ciabatta and if using rub each piece with a clove of garlic. Spread the toast with a generous amount of Marmite

Remove the tomatoes from the oven and lift off the vine stems. Pile a cluster onto each warm Ciabatta and crush down gently with a fork so that the skins split and the tomato spreads a little over the toast. Garnish with the remaining sprigs of basil.

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Mushroom Crostini

Ingredients

400g mixed wild mushrooms
cleaned & roughly chopped
(or 300g field mushrooms with
20g each dried ceps & morels)
3 tbsp olive oil
1 large onion finely chopped
50g smoked back bacon, cut into strips
1 clove garlic finely chopped (optional)
salt & pepper to taste
4 large slices wholemeal bread
1 tbsp chopped parsley


Recipe

If using the dried mushrooms, prepare them by soaking in warm water for half an hour in advance. Then pat them dry with kitchen paper and roughly chop them.

Put the olive oil into a frying pan and fry the onions and bacon for 5-6 minutes. Add the garlic at this stage if using it, together with the chopped mushrooms and continue frying for a further 10 minutes or until the mushrooms are cooked.

Season with salt and pepper and then spread the mushrooms onto the toasted slices of bread. Sprinkle with the chopped parsley and serve hot.
Serves four

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Cranberry & Orange Breakfast

Ingredients

(Vegetarian)

75g/3oz Dried cranberries
200ml/7floz cranberry juice
2 fresh oranges
500g Muller Vitality natural yogurt


Recipe

The cranberries can be cooked the night before and they will be
ready to serve the next morning.
Place the dried cranberries in a pan with the cranberry juice and bring to the boil. Cover and simmer for 15 minutes. Leave to cool.

Use a knife to cut away the skin and pith of the 2 oranges, then slice between the membranes to loosen the segments. Stir the orange segments into the cranberries and chill until ready to serve.

Divide the pot of Muller yogurt between two serving bowls and spoon the cranberry and orange mixture into the centre.


Body Talk

Muller Vitality Low Fat Yogurt is not only great tasting on its own but can be used in delicious serving suggestions for breakfast. Cranberries are so good for you and their fresh taste makes them a perfect breakfast fruit.

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Danube Breakfast Salad

This is posh nosh combining the ingredients of a full English (with an international twist) with a healthy salad and fresh fruit all in one delicious glass – a really winning team of tastes.


Ingredients

For 2 people to share

For the salad:
2 rashers of Speck (or good smoked streaky bacon)
2 spicy sausages (chorizo or kabanos)
4 mushrooms lightly sautéed
1 Italian plum tomato, sliced
1 hard boiled egg, sliced
½ mango, peeled, stoned & cut into slices
100g fresh pineapple, sliced & diced
handful of crispy lettuce leaves, shredded (Cos or Romaine)
1 slice of stale bread cut into ½” cubes
Tabasco sauce

For the dressing:
3 tablespoon Greek yogurt
4-6 sunblush tomatoes, finely chopped
1 dessertspoon finely chopped mint
3 tablespoons passata (or tomato juice)
1 teaspoon honey
sea salt & freshly ground black pepper

You will need a stemmed glass bowl or dish so that the salad layers can be seen through the side.


Recipe

Whiz all the dressing ingredients together for 45 seconds and then chill in the fridge whilst assembling the salad.
Grill the bacon until crispy and in the last few minutes add the cooked spicy sausage just to warm it through. Dice the cooked bacon and slice the sausages on the diagonal. Gently sauté the mushrooms in some butter with a dash or two of Tabasco sauce. Fry the bread cubes until golden to make crispy croutons.

To assemble the salad layer the glass bowl with each different ingredient with a sprinkling of shredded lettuce between each, starting with lettuce. Follow with the speck or bacon, mango, eggs, tomatoes, sausages, mushrooms and pineapple.

Pour the dressing over the top and let it drizzle down amongst the layers. Finally top with the crispy croutons and present with two spoons and forks.



Body Talk

This is a great combination with mango being one of the most nutritious fruits available. Add to this the minerals in the mushrooms, the vitamins in the tomatoes and the protein in the meat and eggs and not only will this salad taste really good - but it will do you real good.

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Apple Bulgur Breakfast

Ingredients

For two people (Vegetarian)

50g dried apple rings, chopped
80g bulgur wheat
150ml natural Greek yogurt
50ml milk


Recipe

Mix the apple and bulgur in a bowl then stir in the Greek yogurt and half of the milk. Cover and set aside for 30 minutes or until the bulgur is softened and swollen. The grain should still have some bite, although it can be left uncovered in the refrigerator overnight. To serve, stir well and add a little extra milk if necessary to make the mixture creamy. Garnish with seedless black and white grapes.


Body Talk

This is a fabulous alternative to other cereals or porridge. Wheat is a highly nutritious food, containing carbohydrates for energy, vitamins, minerals and essential fatty acids. It also contains a good level of fibre for a healthy gut.

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Mixed Vegetable Morning Eye Opener Breakfast

Ingredients

For two people (Vegetarian)

2 sticks celery, trimmed with the leaves reserved
1 small cucumber, peeled, seeded and coarsely chopped
2 teaspoon fresh lemon juice
8 drops tabasco sauce
400g tinned whole tomatoes
pinch of salt
1/2 teaspoon caster sugar
2 spring onions, white parts only coarsely chopped
1/2 teaspoon ground ginger
1/4 teaspoon dill seeds (optional)
1 carrot, quartered lengthways for garnish


Recipe

Remove the strings from the celery using a potato peeler and cut the sticks into 2.5cm pieces and set aside.

Place the cucumber, lemon juice and tabasco sauce in a Morphy Richards Blender & Mill and process the mixture until smooth. Add the celery pieces and puree
the mixture. Add the tomatoes and their juice, salt, sugar, spring onions, ginger and half of the dill seeds if using them. Process the mixture until it is smooth again.

Chill the mixture for at least 40 minutes. Pour the drink into glasses, sprinkle each with a few dill seeds then float the reserved celery leaves on the top. Insert one or two carrot sticks into each drink and serve.

An excellent start to the day.


Body Talk

Celery improves your blood circulation, relieves muscle cramps after exercise and helps fight off joint problems !

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Country Garden Breakfast

Ingredients

A really tasty vegetarian breakfast for two people

4 potato waffles
100g good vegetable terrine
6 tablespoons fresh tomato sauce
100g small chestnut mushrooms
25g unsalted butter
sea salt and Percy the pepper mill
olive oil


Recipe

Heat the grill to medium high. Brush the waffles with a little olive oil and place under the grill until golden on both sides.

Remove the waffles and place a slice of vegetable terrine on top of each. Reduce the heat to medium and return the waffles to the grill just long enough to warm through the terrine - about two to three minutes. In a small saucepan melt the butter, add the chestnut mushrooms whole and saute for three to four minutes.

Remove the waffles from the grill and place two on each warmed
breakfast plate. Spoon over the fresh tomato sauce and arrange the
mushrooms on top of the waffles. Season well with salt and pepper and serve piping hot - like good gossip.


Body Talk

Potato waffle are not only packed with carbohydrates and fibre, they also conatin potassium, which is essential for macromineral balance. Mushrooms also conatin potassium, plus iron and sulphur, which are also very important minerals for health. You really can't get enough of these foods !

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Spinach, Bacon and Mushroom Salad Breakfast

Ingredients

A truly delicious brunch dish for a spring or summer morning.
For two people

225g Italian small leaf summer spinach
225g small mushrooms
juice of half a lemon
125g streaky bacon rashers
sea salt and freshly ground black pepper
6 tablespoons olive oil
2 tablespoons white wine vinegar


Recipe

Wash the spinach and drain well. Cut any larger leaves into smaller strips, discarding the stalks and pile in a bowl. Slice the mushrooms and squeeze the lemon juice over them. Fry the bacon until crisp then drain on kitchen paper. When cool break into small bits. Put the salt and pepper in a small bowl add the olive oil and vinegar and whisk until blended. Scatter the mushrooms and bacon over the spinach, pour the dressing over and toss thoroughly.


Body Talk

Spinach provides iron, folic acid, vitamin C and betacarotene. The darker green the plant, the more betacarotene it contains and the better it is for you.

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Spicy Beans on Toast Breakfast

Ingredients

For four people (Vegetarian)

2 tablespoons olive oil
2 green sticks of celery, trimmed and finely chopped
1 medium red onion, peeled and finely chopped
2 cloves of garlic, peeled and crushed
2 level teaspoons curry powder
1 level tablespoon chopped fresh thyme
400g cooked cannellini or haricot beans, drained and mashed
4 slices crusty white bread
2 tomatoes sliced & coriander leaves to garnish


Recipe

Heat the oil in a frying pan, and cook the celery & onion over a moderate heat for 6-8 minutes stirring frequently. Stir in the garlic, curry powder and thyme and cook for about a minute. Mix in the mashed beans and cook gently for 3-4 minutes until heated through.

Meanwhile toast the bread on both sides. Spread the bean mixture on the toast and arrange the sliced tomatoes on the top. Sprinkle with the coriander and serve to a delighted audience.


Body Talk

This really shows how a little imagination can turn some basic ingredients into something really special, and very healthy too! Beans are full of fibre and carbohydrates, keeping your digestive system healthy and giving you bags of energy. While the onion and garlic keep your blood and circulation in peak condition, the olive oil works on the health of most cells in your body. Add coriander and thyme and you've also got a dish which will delight even those who are difficult to impress.

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Greek Yoghurt, Wild Honey and Summer Fruits Breakfast

Definitely a dish to bring out the sunshine - preferably eat this on the balcony overlooking the Aegean sea. Known colloquially as 'ko' - that's Greek for breakfast.

Ingredients

For two people (Vegetarian)

1 small tub Greek yoghurt
1 fresh peach
1/2 Ogen melon
2 ripe yellow plums
8-10 strawberries
2 fresh figs
wild flower or similar honey


Recipe

Peel and slice the figs, stone and cut the peach into thick slices, stone and quarter the plums and place around a large plate. De-seed the melon, remove the outside skin and chop into bite sized squares, add to the plate together with the fresh strawberries. Pour a pile of the Greek yoghurt in the centre of the dish and drizzle everything with the wild flower honey.

Change into your bathing costume and eat this delicious breakfast.


Body Talk

Healthy, tasty, and wonderfully designed, this recipe will leave you longing for the next breakfast time. Natural yoghurt helps to keep the bacterial balance correct in your digestive system, and the combination of fruits will act like a vitamin and mineral pill, as well as conataining plenty of fibre. Pure health and deliciousness on a plate.

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Light Traditional English Breakfast

Ingredients

For two people

1 tablespoon olive oil
100g button mushrooms, halved
2 medium lambs kidneys, halved
4 rashers back bacon, rindless
2 medium plum tomatoes
white wine vinegar
2 large free range eggs
2 slices of wholemeal bread
sea salt and freshly ground black pepper


Recipe

Pre-heat the grill to medium high and heat half the oil in a
non-stick frying pan and add the mushrooms. Cook for 4-5 minutes,
cover and keep warm. Lightly season the kidneys, brush with a
little oil and place them with the bacon under the grill. Grill
the kidneys for three minutes on each side until brown on the
outside and just pink in the middle. Cook the bacon until lightly
browned, cover and keep warm.

Heat the remaining oil in a non-stick pan add the tomatoes and
cook for two minutes turning once.

Bring a pan of salted water to the boil add a little vinegar,
reduce it to a simmer and poach the eggs for about four minutes.
While the eggs are poaching toast the bread. Lift the eggs from
the pan with a slotted spoon, drain on kitchen paper and put an
egg on each slice of toast on the serving plates.

Serve with the mushrooms, kidneys bacon and tomatoes arranged
around the egg.


Body Talk

A healthy version of the old favourite, so you need never go without on a Sunday morning, or on the that morning after. Full of protein and carbohydrate, this really will keep you going all day long.

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Hot Baked Grapefruit Breakfast

The grapefruit, native to the West Indies, was not commercially
grown until the 1880s and in fact Napoleon's chief surgeon was the
instigator of those grown on Florida in the first citrus
plantation.

Ingredients

For four people (Vegetarian)

2 grapefruit
4 dessertspoons medium sherry
demerara sugar
10g butter


Recipe

Cut the grapefruit in half and using a grapefruit knife loosen the segments. Discard the pips and cut the centre core from each half.

Arrange the grapefruit halves close together in a roasting tin and spoon the sherry into each grapefruit. Sprinkle generously with demerara sugar and place a small nut of butter on top of each half.

Place in the centre of a hot oven 200C/400F/GAS Mk 6 and bake for 15 minutes. Spoon over any juices which may remain in the baking tin. Serve at once, hot, to soft easy classical music.


Body Talk

How to make a simple grapefruit sheer delight! There's no better way to strt your day, and you may find that this curbs your appetite more than you could imagine!

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Breakfast Fruit Kebabs

Ingredients

For four people (Vegetarian)

3 bananas, cut into chunks
1 ripe pear cut into wedges
1 nectarine cut into wedges
8 strawberries
2 plums or one apple cut into wedges
150ml fresh orange juice
2 tablespoons runny honey

For the sauce :
400g tin of mango slices
juice of 1/2 lemon
2 teaspoons runny honey


Recipe

Thread the fruit onto eight small wooden skewers. Warm the honey and orange juice, use to brush the fruit, then grill for 2 - 3
minutes, turning and basting halfway.

Make the sauce by pureeing
the drained mango slices, lemon and honey. Drizzle over the hot
kebabs and serve on a large dramatic leaf.


Body Talk

It really doesn't get better than this for those fruit-lovers amongst you. Bursting with vitamins, minerals and fibre, you'll get a tasty, nutritious meal that makes your taste-buds tingle. You'll be left drooling for more . . .

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Rye and Egg Pancakes with Carrot Breakfast

Ingredients

For four people (Vegetarian)

300g rye flour
1 medium onion
150ml carbonated mineral water
3 medium free range eggs, beaten
1 tablespoon lemon juice
1 large fresh carrot
2 teaspoons runny honey
150ml sour cream
1 tablespoon chopped fresh mint
100g Emmental cheese, grated
3 tablespoons olive oil


Recipe

Mix the rye flour with a pinch of salt in a bowl. Grate the onion into the rye flour, then mix the mineral water and beaten eggs into the flour and onion mixture and leave to soak for 30 minutes.

Wash, peel and grate the carrot, then mix in the lemon juice, honey, a little salt and the sour cream. Sprinkle the salad with the mint.

Stir the grated cheese into the rye flour mixture, then shape the mixture into 4 pancakes. Heat the oil a little at a time and fry each pancake until golden brown on each side.

Fold the hot pancakes onto plates with a mound of the carrot salad. Serve to a select ' brunch' of jovial friends after an early morning game of tennis.


Body Talk

Carrots, often popular with children, are great raw or cooked and help to promote a healthy digestive system.

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Breakfast in a Glass

If time is at a premium in the morning but you want a real energy
booster - then here it is in a glass. For the very best results peel the bananas, wrap them in cling film and store them in the freezer. This will give a much better consistency. You can chop them straight from the freezer.

Ingredients

For two people (Vegetarian)

2 whole bananas - peeled
250ml mango juice
2 dessertspoons honey
350g natural Greek low fat yogurt
100g ready made muesli

Recipe

Using a liquidiser, whiz together the bananas chopped up, the mango juice, honey and yoghurt. Whiz for about 30 seconds or until the mixture is well combined and thickened into a 'smoothie'.

Pour into two tall glasses and add one heaped dessertspoon of muesli to the top of each glass. Add a jumbo straw and a long spoon
and enjoy.

Body Talk

You can’t get any healthier than this one. It’s low fat, very high nutrition and with the addition of yogurt it’s good for your digestive system too. The secret power of this breakfast is the muesli full of complex carbohydrates to keep your energy levels high for longer and packed with vitamins, minerals and fibre. Bananas are rich in potassium, magnesium, iodine, vitamin C and folate to name but a few! How good can it get? When mixed with yogurt, bananas help to reduce the level of harmful bacteria in the gut.

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