Lush Lemon Breakfast Parfait

Category

Serves

Preparation Time

Cooking Time

Experience

Breakfast

4 Servings

25 minutes

2 minutes

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Ingredients

Healthy Hint

Vary this dish by trying the range of flavors of low fat yogurt now available

  • ¾ cup of fat-free milk
  • Pinch of salt
  • 1/3 cup of couscous
  • ½ cup of low-fat lemon yogurt
  • ½ cup of reduced-calorie dairy sour cream
  • 1 tablespoon of honey
  • ¼ teaspoon of finely shredded lemon peel
  • 3 cups assorted fruit (sliced strawberries, kiwifruit, nectarine, or star fruit, blueberries, raspberries etc)

 

Preparation & Cooking

 

 

Place the milk and salt in the medium sized saucepan and bring it to a boil. Stir in the couscous and leave it simmer with the lid covered for one minute. Remove from the flame and allow the mixture to cool for 5 minutes. Stir the mixture with a fork until the couscous is fluffy and leave aside again for 20 minutes till cooled

 

Combine the yogurt, sour cream, honey and the lemon peel and stire it into the mixture. In another bowl combine 3 cups of washed sliced fresh fruit. To serve, divide half of the fruit mixture among the glasses and leave to cool in the fridge. Take it out and serve with a slice of sandwich for a complete breakfast.

 

 

 

 

 

 

Breakfast Bars

CategoryServesPreparation TimeCooking TimeExperience
Breakfast16 Servings5 minutes30 minutesnil

 

Ingredients needed:

  • 2 cups of oat
  • 1½cups of whole wheat flour
  • 1 cup of apple juice or puree
  • ¼ cup of wheat germ
  • 1 cup of mixed dried fruits
  • ¾ teaspoon of cinnamon
  • 6 tablespoons of brown unprocessed sugar
  • ½ teaspoon of salt
  • 1/3 cup of bananas

(you can substitute the wheat germ for protein powder if you like)

 

Preparation

1.)    prevent your oven to 375 oF. use some non stick cooking oil (preferably olive oil and coat a 9” by 13 “ pan.

2.)     Combine all the dry ingredients together in a large mixing bowl and combine thoroughly.

3.)    Add in the juice or puree and bananas and mix them all up.

4.)    Transfer to the pan and press to compact the mixture into the bottom of the pan.

5.)     Sprinkle some cinnamon on the top for that extra flavour and bake for 30 minutes.

6.)     Remove the pan from the oven when it is golden brown and crisp on top.

7.)     Let them cool and you can begin to divide them according to your preference.

These bars are great especially for snacking on the goal so that you get the nutrients needed to fuel your body for workouts or for daily activities. You can also add almonds or flax seeds into the mixture to get your daily dose of unsaturated helthy oil.

picture by: bbcgoodfood

 

Greek Style Scrambled Egg Whites

Today we will be cooking Greek style scrambled egg whites which is suitable for breakfast to kick start your day or workouts

CategoryServesPreparation TimeCooking TimeExperience
Breakfast4 Servings5 minutes10 minutes

Ingredients

  • 2cups egg(whites only)
  • 1 cup low fat cheese
  • 1 bag of baby spinach leaves
  • 1 clove of garlic
  • olive oil

IngredientsPreparation & Cooking

Coat a Medium non stick skillet with olive oil to prevent sticking and heat the pan up on a medium high fire. Chop and mince the garlic and spinach leaves and put them into the pan once the oil is warm. Sauté until the garlic has turned golden brown and the spinach wilts. It will take approximately 4-5 minutes to do so.

Move the spinach and garlic to one side and add a little more oil to prevent sticking. Add the egg whites and scramble until it is half cooked, Blend in the spinach and garlic and add feta cheese to finish cooking the dish. The eggs should be a little moist. Garnish with some salt and pepper and serve. There you go and you have a tasty high protein breakfast.