BREAKFAST
There’s nothing more stimulating than a healthy morning meal with benefits
MELON BOWL FRUIT SALAD
SERVES 1
Carefully scoop the flesh out of half a rockmelon. Chop the flesh and place in a medium bowl. Add 125g small strawberries, hulled and halved, 1 small apple, quartered, seeded and chopped, and the pulp of 2 passionfruit to the rockmelon. Toss to combine. Spoon the fruit mixture back into the rockmelon half. Top with 2 tsp pepitas. Serve with 2 Tbsp low-fat Greekstyle plain yoghurt.
NUTRITION INFO
PER SERVE 1025kJ, protein 8g, total fat 4.5g (sat. fat 1.1g), carbs 35g, fibre
14g, sodium 71mg
Carb exchanges 2½
• GI estimate low
• Gluten free
FRENCH TOAST WITH BANANA, WALNUTS AND HONEY
SERVES 2
Cut 2 (30g) pieces of low-GI white bread in half diagonally. Dip in a mixture of 1 x 60g egg, whisked, 1 tsp cinnamon sugar and 2 Tbsp skim milk. Heat 2 tsp light margarine in a large non-stick frying pan over medium heat.
Add the bread and cook for 2 minutes each side or until golden brown. Place 2 pieces of bread on each serving plate. Divide 3 Tbsp Pantalica Smooth Light Ricotta, 1 small sliced banana and 20g roughly chopped walnuts. Drizzle a little honey over each.
NUTRITION INFO
PER SERVE 1180kJ, protein 11g, total fat 12.5g (sat. fat 2.1g), carbs 31g, fibre 3g, sodium 238mg
• Carb exchanges 2
• GI estimate low
MEXICAN-STYLE SCRAMBLED EGGS
SERVES 1
Heat ½ tsp light margarine in a small non-stick frying pan over medium heat. Add 1 small clove garlic, crushed, ½ tsp finely chopped fresh chilli and 1 Tbsp finely chopped coriander roots. Cook, stirring, for 1 minute. Add 2 x 60g eggs whisked with 2 Tbsp skim milk. Cook, stirring often, for 2-3 minutes or until egg is just set. Place 2 x 30g pieces toasted sourdough bread on a serving plate. Spoon the egg mixture over the bread. Combine 1 small chopped tomato, 1 Tbsp chopped coriander leaves and a squeeze of lime. Spoon over egg mixture and serve.
NUTRITION INFO
PER SERVE 1405kJ, protein 22g, total fat 10.9g (sat. fat 2.7g), carbs 34g, fibre 5g, sodium 482mg
• Carb exchanges 2½
• GI estimate low PEACH, LYCHEE AND COCONUT BIRCHER MUESLI SERVES 2
Combine 50g (½ cup) rolled oats,
2 Tbsp shredded coconut, 1 small apple, coarsely grated, 170g tub Chobani 0.5% Plain Yogurt, 80ml
(1⁄3 cup) skim milk and 1 tsp honey in a medium bowl. Cover and put in the fridge for 4 hours, or overnight to soak. Divide muesli between serving bowls. Top with 1 sliced ripe peach and 3 lychees, peeled and halved. Drizzle with another tsp honey.➤
NUTRITION INFO
PER SERVE 1280kJ, protein 12g, total fat 7.5g (sat. fat 4.7g), carbs 44g, fibre 7g, sodium 64mg
• Carb exchanges 3
• GI estimate low
FRUIT AND WALNUT OATS
SERVES 1
Cook 30g (1⁄3 cup) rolled oats, 200ml low-fat milk and 60ml (¼ cup) water in a small saucepan over a medium heat for
4-5 minutes. Serve with 10g chopped pitted prunes, 10g walnuts and 1 small orange, peeled and cut into segments.
NUTRITION INFO
PER SERVE 1470kJ, protein 14g, total fat 12.4g (sat. fat 2.6g), carbs 42g, fibre 9g, sodium 88mg
• Carb exchanges 3
• GI estimate low
HAM, SPINACH AND MUSHROOM TOASTIE
SERVES 1
Layer 30g salt-reduced ham, 1⁄3 cup roasted red capsicum strips, 15g (½ cup) baby spinach, 2 button mushrooms, sliced, and 1 slice reduced-fat Swiss cheese between 2 slices wholemeal grain bread. Toast in a sandwich press. Serve.
NUTRITION INFO
PER SERVE 1380kJ, protein 19g, total fat 13.8g (sat. fat 5.1g), carbs 28g, fibre 7g, sodium 608mg
• Carb exchanges 2
• GI estimate low
YOGHURT CINNAMON BERRIES
SERVES 1
Cook 130g (1 cup) frozen mixed berries, 2 Tbsp freshly squeezed orange juice and a pinch of ground cinnamon in a microwave dish on medium-high/ 70% for 2 minutes. Top with 90g (1⁄3 cup) low-fat Greek-style plain yoghurt and 35g (1⁄3 cup) Crunchola. Serve.
NUTRITION INFO
PER SERVE 1170kJ,
protein 11g,
total fat 5g
(sat. fat 1.7g), carbs 42g, fibre 10g,
sodium 93mg Carb exchanges 3 GI estimate low
NUTRITION INFO
PER SERVE 1576kJ, protein 30g, total fat 11.8g (sat. fat 3.3g), carbs 30g, fibre 13g, sodium 271mg.
• Carb exchanges 2 • GI estimate low