1. Fruit Toast with Ricotta and Strawberries
Toasted wholemeal bread or even wholemeal fruit bread can be a nutritious, filling breakfast that not only is a good source of fibre, but also complex carbs that can help keep your hunger at bay until lunchtime.
Here’s one idea using toasted wholemeal bread, creamy ricotta and fresh strawberries that will make you feel like you’re starting your day with a treat, but only takes minutes to assemble.
Ingredients:
- 2 slices wholemeal fruit bread, toasted
- 2 tbsp low-fat ricotta
- 2 tbsp fresh strawberries, washed and sliced
- ¼ tsp cinnamon
Method:
- Wash and slice the strawberries, taking care to remove the stems.
- Toast the fruit bread and place on a plate.
- Spread the toast with ricotta, and top with the fresh strawberry slices and a sprinkling of cinnamon.
Nutritional Content Per Serving (Recipe Serves 1):
Energy: 928 KJ (222 calories)
Protein: 10.1g
Carbohydrates: 33.3g
Total Sugars: 11.6g
Total Fats: 4.8g
Saturated Fats: 2.3g
Fibre: 3.3g
Sodium: 204g
2. Spinach and Mushroom Omelette
This omelette is an excellent breakfast option that will help to keep you feeling full throughout the morning and provide vitamins and minerals, such as iron and vitamins A and C from the spinach, and B vitamins from the mushrooms.
Protein and vegetables should be the key focus of your weight loss maintenance plan, which makes this recipe an ideal choice on those mornings where you have a little extra time to cook, of for a weekend brunch.
Ingredients:
- 2 eggs
- 1 tbsp reduced fat cheese, grated
- 20g spinach, washed
- 40g mushrooms, washed and sliced
- Splash of skimmed milk
Method:
- Preheat the grill to 200°C
- Wash and slice the mushrooms, and wash the spinach, squeezing out excess water with a kitchen towel.
- In a medium-sized bowl, whisk the eggs with the milk, then add the grated cheese, spinach and mushroom slices.
- Place a non-stick frying pan on a medium heat and spritz with cooking oil spray. Pour in the omelette mixture.
- Cook for 3-5 minutes or until the mixture begins to set.
- Remove the pan from the heat and place it under the grill for 1-2 minutes, or until the top of the omelette turns light brown in colour.
- Turn out the omelette onto a plate and enjoy immediately.
Nutritional Content Per Serving (Recipe Serves 1):
Energy: 912 KJ (218 calories)
Protein: 21.3g
Carbohydrates: 3.5g
Total Sugars: 3.1g
Total Fats: 13.2g
Saturated Fats: 5.2g
Fibre: 0.9g
Sodium: 242.2g
3. French Toast
French toast feels like an indulgent treat, but you can keep it healthy and nutritious by using wholemeal or nutrient-packed multigrain bread drizzled with maple syrup and a side of fresh berries. Tucking into this in the morning could help to curb your sweet cravings and keep hunger at bay for the rest of the day.
Ingredients:
- 2 eggs
- 235ml skimmed milk
- 4 slices multigrain bread
- 1 tbsp maple syrup
Method:
- In a large mixing bowl, beat together the eggs and milk.
- Place each slice of bread in the egg and milk mixture, allowing it to soak up the liquid on one side, before turning it over and coating the other side.
- Place a frying pan on a high heat and fry each piece of bread for 1-2 minutes, or until golden, on each side.
- Serve two pieces of bread per person, drizzling maple syrup over to serve.
Nutritional Content Per Serving (Recipe Serves 2):
Energy: 1,368 KJ (327 calories)
Protein: 16.9g
Carbohydrates: 41.8g
Total Sugars: 16.5g
Total Fats: 9.9g
Saturated Fats: 2.7g
Fibre: 3.2g
Sodium: 459g
