BERRY OMELETTE
Prep Time: 5 mins Cook Time: 5 mins Serves 1 (As a breakfast)
● 60g egg
● 1 Tbsp skim milk
● Pinch ground cinnamon
● 1/2 tsp olive oil
● 100g reduced-fat cottage cheese
● 250g chopped strawberries, blueberries and raspberries
➤ Whisk egg, milk and cinnamon in a small bowl.
➤ Heat oil in a medium non-stick frying pan over medium heat. Pour in egg mixture, swirling to evenly cover the base. Cook for 2-3 minutes, or until set and golden underneath.
➤ Slide omelette onto a serving plate. Spread over cottage cheese, then scatter with berries. Roll up and serve.
Per serve: 1100kJ, protein 23g, total fat 10g (sat. fat 3g), carbs 15g, fibre 7g, sodium 301mg
CINNAMON CREPES WITH ALMONDS AND BERRIES
Prep Time: 5 mins Cook Time: 10 mins Serves 2 (2 Crepes per serve as a breakfast)
● 75g gluten-free flour
● 1 tsp ground cinnamon
● 60g egg
● 250ml (1 cup) light milk
● 2 Tbsp almond spread
● 1 banana, sliced
● 125g raspberries
● Lemon wedges, to serve
➤ Combine flour and cinnamon in a large bowl. Add egg and light milk and whisk well to combine (until you have a smooth consistency).
➤ Spray a small non-stick frying or crepe pan with cooking spray. Heat over medium heat. Once pan is hot, pour a small amount of batter into centre of pan and swirl it to sides of pan in a thin layer. Cook for 2 minutes. When crepe has turned brown underneath, turn over and cook for 1 minute. Transfer crepe to a warm plate and cover with foil to keep warm. Repeat with remaining batter.
➤ Divide warm crepes between 2 plates and serve with almond spread, banana, raspberries and lemon wedges.
Per serve: 1920kJ, protein 13g, total fat 15g (sat. fat 4g), carbs 63g, fibre 8g, sodium 167mg
BREAKFAST SMOOTHIE
Prep Time: 5 mins Serves 1 (As a breakfast)
● 1 1/2 Tbsp protein powder or gluten-free protein powder
● 140g blackberries, blueberries, raspberries or strawberries (or use a mix), plus extra to serve
● 125ml (1/2 cup) unsweetened apple juice
● 1 tsp honey, to serve
➤ Put banana, protein powder, berries and apple juice in a small blender or food processor. Process until well combined, adding a little water if needed to reach your preferred consistency.
➤ Pour into a serving glass. Drizzle with honey and top with a few extra berries, to serve.
Per serve: 1020kJ, protein 10g, total fat 1g (sat. fat 0g), carbs 44g, fibre 11g, sodium 49mg
HOTCAKES WITH MIXED BERRY COMPOTE AND RICOTTA CREAM
Prep time: 15 mins Cook time: 20 mins Serves 4 (3 Hotcakes per serve)
Hotcakes:
● 80g (1/2 cup) wholemeal self-raising flour
● 75g (1/2 cup) self-raising flour
● 2 Tbsp psyllium husk
● 1 tsp baking powder
● 1 small ripe banana, mashed
● 2 x 60g eggs, lightly whisked
● 1 tsp vanilla extract
● 375ml (11/2 cups) buttermilk
● 2 Tbsp smooth light ricotta
Mixed berry compote:
● 2 cups frozen mixed berries
● Juice of 1 orange
● 60ml (1/4 cup) water
● 1 stick cinnamon, broken
Ricotta cream:
● 150g light smooth ricotta
● Zest of 1/2 a small orange
● 1 Tbsp caster sugar or granulated sugar substitute
➤ To make mixed berry compote, put frozen berries, orange juice, water and cinnamon in a small saucepan. Cook, stirring, over medium heat until berries defrost. Simmer for 5-10 minutes or until berries break down and mixture thickens. Transfer to a bowl and set aside to cool. This will keep in the fridge for up to 2 days.
➤ To make hotcakes, combine flours, psyllium husk and baking powder in a large bowl. Add banana, eggs, vanilla extract, buttermilk and ricotta. Whisk to just combine.
➤ Spray a large non-stick frying pan with cooking spray and heat over medium heat. Add in ¼ cupfuls of mixture (2-3 at a time) to pan. Cook for 2 minutes or until bubbles appear on surface. Carefully turn hotcakes over and cook for a further 1 minute or until cooked through. Transfer to a large plate and repeat process with remaining batter, spraying pan in between batches, making 12 hotcakes in total.
➤ Meanwhile, to make ricotta cream, combine all ingredients in a small bowl.
➤ To serve, top hotcakes with ricotta cream and mixed berry compote.
Cook's tip: To make your own buttermilk, mix 3 tsp fresh lemon juice per 250ml (1 cup) full cream milk.
Per serve: 1410kJ, protein 16g, total fat 7g (sat. fat 3g), carbs 48g, fibre 6g, sodium 580mg
Per serve: (with sugar substitute) 1350kJ, protein 16g, total fat 7g (sat. fat 3g), carbs 44g, fibre 6g, sodium 581mg
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