Make Healthy Meals

1 teaspoon of olive oil
4 egg whites
teaspoon of dried basil
2 teaspoons of grated Parmesan cheese (divided)
One sweet red pepper (thinly sliced)
One yellow pepper (thinly sliced)
teaspoon of black pepper

1) In a large non-stick frying pan, warm the oil over medium heat.

2) Add the red peppers and yellow peppers stirring frequently for about 4 to 5 minutes. Make sure to keep the ingredients warm over low heat.

3) In a small bowl, lightly whisk together the egg whites, basil, and black pepper.

4) Coat a small non-stick frying pan with non-stick spray.

5) Warm the ingredients over medium-high heat for one minute.

6) Add half of the egg mixture, swirling the pan to evenly coat the bottom.

7) Cook for 30 seconds or until the eggs become set.

Carefully loosen the omelet and flip, cooking for one minute (or until firm).

9) Sprinkle half of the peppers over the eggs. Fold to enclose the filling.

10) Transfer to a plate, sprinkling 1 teaspoon of the Parmesan on top.

11) To make a second omelet, repeat the above steps using the remaining egg mixture, peppers, and teaspoon of Parmesan.

This combination actually works quite nicely. Prunes are naturally sweet which means you need less sugar. You also dont need to add any butter or oil to the mixture.

10 large, ready to eat prunes (stones removed)
3 ounces plain white flour
3 ounces plain whole wheat flour
2 teaspoons baking powder
2 ounces brown sugar
1 free-range organic egg, lightly beaten
5 ounces skim milk
3 ounces of fresh blueberries

Preheat oven to 325F. Make a prune puree by placing the prunes and a little water in a food processor and blending until smooth.

In a large bow, mix the flours, sugar and baking powder. In a separate bowl mix the prune puree, milk and eggs. Add this mixture to the flour mixture and gently mix. Take care not to over mix.

Gently fold in the blueberries and divide the mixture between the muffin tins. Fill tins 2/3 full. Bake for approximately 20. Youll know the muffins are done when you stick a small knife or toothpick into the center and it comes out clean.

In Mexico this is often eaten for breakfast but also as a light meal. This is a healthier version which makes a pretty substantial breakfast, lunch or light dinner.

Serves 2

1 small onion (thinly sliced)
2 clove of garlic (pressed or thinly sliced)
1 small red chilli (alternatively a sprinkle of dried chilli flakes will do)
1 can of chopped tomatoes
4 small corn tortillas
4 free-range, organic eggs
Olive oil spray *

* Tip: Save calories by easily making your own olive oil spray. Mix one part olive oil and 3 parts water to a clean spray bottle and use this mixture for cooking instead of pouring the olive oil straight from the bottle.

Spray a non stick pan with olive oil spray and gently fry the onion for about 2 minutes, add the garlic and chilli and fry another minute. Add the tomatoes and lower heat and simmer sauce for approximately 5 minutes.

Add a little water to a separate pan and gently poach each egg for 3 to 4 minutes until set. Poaching takes a little practice at first but its easy once you get the hang of it. Alternatively, you can use a poaching pan. Once cooked, remove the eggs and set aside.

Heat the tortillas by placing them under a grill or in a hot pan for approximately 30 seconds on each side. Place two tortillas on each plate and top with the eggs and tomato sauce mixture and serve immediately.

** This recipe is dairy free and gluten free (if using gluten-free, pure corn tortillas)

4 ounces whole wheat plain flour
1 teaspoon baking powder
teaspoon baking soda
1 tablespoon brown sugar
Zest of one lemon
4 ounces natural yogurt
2 tablespoons milk
2 medium eggs, lightly beaten
1 tablespoon butter
3 ounces blueberries

Place the flour, baking powder and baking soda in a large bowl. Add the sugar and lemon rind. Add the yogurt, milk, melted butter and beaten eggs. Mix everything together well. Gently fold in the blueberries.

Heat a non-stick skillet and drop a couple of tablespoons of mixtures into the pan to form a pancake. Leave until you see small bubbles appear on the pancake and the mixture appears to be set. At this point flip the pancake over and cook approximately one more minute. Remove from heat and keep in a warm place until ready to serve. Repeat with remaining mixture.

1-1/4 cup skim milk, juice or water
1 tablespoon honey
1 teaspoon ground cinnamon
1 cup dry couscous
2 tablespoons chopped dried apricots
2 tablespoons dried cranberries
1/4 cup slivered almonds

Heat milk, juice or water, and honey in a saucepan until boiling. Add couscous and cinnamon, and remove from heat. Allow to sit for 5 minutes, then add remaining ingredients.

Editor’s Note:

You can add pretty much any dried fruit to this to make it more or less sweet, depending on your tastes. This is not that much like oatmeal, despite how it looks.

Technorati Tags: couscous

Make that breakfast favorite just a little bit healthier. Still not exactly healthy, but an improvement. Mix in some berries to add a little something more. You can use other fruits as a topping, with whipped cream or syrup if you need that sweet taste.

1 cup whole wheat flour
1 tablespoon common granulated sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 egg
1 cup milk
2 tablespoons oil
additional oil for frying Read the rest of this entry »