BREAK­FASTS

Kick-start a crave-free day by fill­ing up on th­ese pro­tein-packed dishes

Women's Health - Shrink Your Sugar Belly - - CONTENTS -

MI­CROWAVE PEANUT- BUT­TER OATS

In a medium mi­crowave­able bowl, mix 240ml skim milk (or unsweet­ened soya milk), 50g oats and a pinch of salt. Mi­crowave on high for two min­utes, then stir in 2 tsp nat­u­ral al­mond or peanut but­ter and ground cin­na­mon to taste. Mi­crowave on high for an­other 30 sec­onds or un­til oats are soft. Stir be­fore eat­ing. Serves 1| Ready in 5 mins

CRUNCHY AL­MOND YO­GHURT

Stir 1 tbsp nat­u­ral al­mond or peanut but­ter into 240g fat-free plain yo­ghurt un­til smooth. Gen­tly stir in 2 tbsp sliced al­monds and ground cin­na­mon to taste. Serves 1| Ready in 3 mins | 1 300kJ | 2g sat fat

1 254kJ | 2g sat fat

CASHEW- CO­CONUT MUESLI WITH YO­GHURT

Mix up 80g oats, 1½ tbsp chopped cashews and 1½ tbsp unsweet­ened shred­ded co­conut. Stir ¼ tsp ground ginger and ¼ tsp ground cin­na­mon into 125g fat-free plain yo­ghurt and fold it into the oat mix­ture. De­li­cious, we know! Serves 1| Ready in 3 mins 1 183kJ | 5g sat fat

ON-THE-GO BREAK­FAST

This one’s easy – pair a hard-boiled egg with low-fat Ched­dar and 8 cel­ery sticks dipped in 12g hum­mus. Serves 1| Ready in 10 mins 1 304kJ | 6g sat fat

MEDITER­RANEAN SCRAM­BLE

Whisk 1 egg and 1 egg white to­gether with 1 tbsp wa­ter. Then heat 1 tsp olive oil in a non-stick fry­ing pan and scram­ble the eggs with 85g chopped toma­toes, 75g rinsed and drained tinned white beans, 2 tbsp feta and 20g roughly chopped baby spinach. Egg-cel­lent. Serves 1| Ready in 10 mins | 1 216kJ | 5g sat fat

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.