It was too rainy to leave the house this morning BUT it was a bank holiday (WOOP WOOP!) so I had lots of free time to make our own brunch and also managed to keep it under 300 calories! This dish is dead easy to make, it has all the taste with half the calories and it looks beautiful on the kitchen table!
4 eggs, keep them at room temperature before making this recipe.
1 medium red onion
400g tin of chopped tomatoes
1 medium bell pepper
30g of feta cheese
10 cherry tomatoes, halved.
salt and pepper
chilli flakes/fresh chilli
2 crushed cloves of garlic
*Note: your frying pan must fit into your grill oven*
- Finely chop the red onion and add to a non-stick frying pan (or use a low kcal spray oil) with the crushed garlic cloves – keep on a medium heat until the onion becomes slightly translucent
- Next add the tin of chopped tomatoes with a generous helping of ground pepper and keep on the medium heat for 4-5minutes
- Once the tomato mixture starts to bubble, turn the heat down to the lowest setting and add the cherry tomatoes.
- Add the chopped peppers to your mixture and then using your spatula, one at a time, create four small holes in your mixture and crack an egg into each hole. It doesn’t have to be perfect, don’t worry! The eggs will sink to the bottom of the mixture anyway and will form proper shapes as they cook.
- Once the egg whites have turned opaque, crumble the feta on top and place your pan under the grill for 3-5minutes. Keep watching your pan as it can burn very quickly.
- You know the recipe is ready to serve when the eggs have cooked on top, there should be no clear egg white left and it shouldn’t be very wobbly, you can then remove the pan and sprinkle the rocket and chilli flakes/fresh chilli on top.
- I love serving this recipe straight from the pan but be careful as it can be very hot after being in the grill. This recipe is best served immediately, with a side salad and some sweet potato wedges!
*Pictured above: A very happy roommate!*
Nutritional information per serving :
275kcal, 20g protein, 14g fat, 16g carbohydrate, 6g fibre.
This is SUCH an easy recipe to make and it’s a bit of a twist on the traditional banana bread. I tend to make a batch of this when there are black bananas in the kitchen and they’re about to be thrown out. The more ripe the bananas are, the sweeter they will be.
Makes 10 slices
120g wholemeal flour
1 tsp baking soda
30g cocoa powder (unsweetened is best)
3 medium ripe bananas (the riper, the better!)
1 medium egg
120g natural yoghurt
1 tsp vanilla essence
30g peanut butter
10g walnuts/cacao nibs
Pre-heat your oven to 180°C
Mix all the dry ingredients together in one bowl and in another bowl, mash the bananas and add the rest of the wet ingredients
Combine wet and dry ingredients
Grease a loaf tin and add your ingredients. Spread evenly in the tin.
Bake for 45mins-1 hour. When you can prick the bread with a toothpick and it comes out clean, you know that it is ready. This is a very wet mixture so the toothpick may come out gooey but that’s fine.
Let the bread cool on a rack for 10-15minutes and then spread 30g of peanut butter on top. You can use either chopped up walnuts, unsweetened desiccated coconut or cacao nibs as a topping.
Nutritional Information per slice:
120kcal; 18g carbohydrates; 3g fat; 3g protein;
This recipe is a good source of potassium.
This is a healthier version of the traditional burger with with all the taste! The recipe below makes 8 servings, you can freeze whatever you don’t use and have dinner made for the week ahead!
Makes 8 burger patties
One serving = 1 turkey burger patty
450g lean turkey mince
80g porridge oats
1 garlic clove (minced)
70g feta cheese
pepper (no need for salt)
2 egg whites
20g of Jalapeños – you can add as much as you like if you’re a fan of spicy food or just leave them out of the recipe if you’re not.
- Chop spinach into small pieces and remove any stalks as these will stick out of your burger patties and make them harder to form.
- Once the spinach is chopped, combine all ingredients into a bowl and mix together with a fork or with clean hands.
- Start to shape the burger patties by scooping up a handful of the mixture to form a ball and then pressing them flat. Don’t worry if they look a bit messy, they will combine when cooked.
- To cook the burgers, I used a George Forman for about 7minutes. You can use your oven grill if you don’t have a George Forman but it might take a little longer.
- Serve immediately on a whole-wheat bun or you can chop into pieces and have a burger bowl (salad).
- I had mine in a round whole-wheat pitta with tomato relish and lettuce with spinach, rocket, 50g beetroot and 70g sweet corn on the side (337kcal; 52g carbs, 6g fat and 26g protein).
Nutritional content per single turkey burger:
130kcal; 8g carbs, 3g fat, 17g protein.
MY FIRST RECIPE!!!!!
This is one of my favorites. It might sound a bit odd but it is the PERFECT substitute for a bowl of ice-cream when you’re craving something sweet:
164kcal/serving and 3.5g of fat/serving (with no toppings) vs. 270kcal/serving and 17g of fat if you were to go for a small bowl of vanilla Häagen-Dazs ice-cream.
The base for this recipe is frozen bananas. I’ve added 2 teaspoons of crunchy peanut butter this time to the frozen bananas but you can add whatever toppings you like. Just remember, the more toppings you add, the more calories the recipe will add up too.
Ingredients : Serves 2 –
100ml of any reduced fat milk, I chose Avonmore fortified slimline milk (40kcal/100ml serving)
2 medium frozen bananas (105kcal/serving)
2 teaspoons of Peanut butter (59kcal/10g) – The best peanut butter to use is the Meridian brand as the only ingredients are dry roasted peanuts and salt. If you look at commercial peanut butter there are usually a lot of sugar, preservatives and palm oil added. Unfortunately all that was in the press was Kelkin but it will do for now.
5g Cacao nibs (19kcal/5g) – Not everyone will have cacao nibs in their pantry but I like the crunch they give and their bitter taste. If you don’t have cacao nibs you can try the optional toppings listed below or just have the recipe plain.
Other toppings suggestions:
- Frozen Mixed berries – 80g (26kcal/80g)
- 10g Cocoa powder – The best to use is unsweetened (23kcal/10g) but I use Options Belgian hot chocolate cocoa powder (40kcal/10g)
- Chopped almonds / walnuts (Per 10g approx: 63kcal; 6g fat; 2g protein)
- Peel 2 medium bananas and freeze overnight.
- Once bananas are frozen, take them out of the freezer and place into your blender with peanut butter and milk. I use the Nutribullet but I have also tried this recipe in my cheap, 15 euro blender from Argos and it worked perfectly.
Blend to the consistency that you like. I try to get it as close as possible to the consistency of ice-cream, takes about 2mins in the Nutribullet, but if you like it more runny, you can add some more low-fat milk.
- Serve immediately with a choice of toppings. I’ve listed my favourite toppings above and the calorie content per one serving.
Nutritional information per serving (recipe serves 2):
164kcal; 32g carbs; 3.5g fat; 4.5g protein; 3.7g dietary fiber.
This recipe is low-fat, high in dietary fiber and a good source of potassium.