Green Toast
Preparation Time: 10 minutes
Ingredients:
- 4 slices rye bread
- 1 avocado, peeled, pitted
- 1 teaspoon lemon juice
- 5oz. crumbled feta
- 2 tablespoons fresh mint, chopped
- Salt and pepper, to taste
Directions:
- Mash the avocado roughly with a fork.
- Stir in the mint and lemon juice. Season to taste with salt and pepper.
- Toast the rye bread. Spread over mashed avocado.
- Top the avocado with crumbled feta cheese.
- Serve after.
Nutritional Information
(Serving Size 4)
Calories: 169
Fat: 13.8 g
Protein: 4.2 g
Carbohydrate: 8.7 g
Fiber: 4.0 g
Cholesterol: 16 mg
Iron: 5%
Sodium: 248 mg
Calcium: 10%
Eggs and Mushrooms
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Ingredients:
- 4 eggs, beaten
- ½ cup white mushrooms, sliced
- 1 teaspoon vegetable oil
- ¼ cup milk
- ¼ cup spring onions, sliced
- ¼ cup feta cheese, crumbled
- Pinch of black pepper
- 8 cherry tomatoes, halved
- 1 slice turkey ham, chopped
Directions:
- Spray a large skillet with cooking spray and heat over medium-high heat. Add in mushrooms and spring onion and cook, stirring for 5-7 minutes and stir in oil.
- Meanwhile, whisk the eggs with milk and pepper; pour over veggies and sprinkle with crumbled feta cheese.
- Begin to scramble and cook for 1 minutes; sprinkle with turkey ham and cook for 2 minutes more. Remove from the heat and serve with the tomatoes.
Nutritional Information
(Serving Size 4)
Calories: 154
Fat: 8.3 g
Protein: 9.9 g
Carbohydrate: 11.8 g
Fiber: 3.2 g
Cholesterol: 170 mg
Iron: 10%
Sodium: 187 mg
Calcium: 12%
Fruity Quinoa Porridge
Preparation Time: 5 minutes
Cooking Time: 12 minutes
Ingredients:
- 1 ½ cups almond milk
- 1 ½ cups uncooked quinoa
- ¼ cup pistachio, chopped
- ¼ cup dried apricots, chopped
- ½ cup dried cranberries
Directions:
- Bring 4 cups water to a boil over medium-high heat.
- Stir in the quinoa and reduce heat to medium-low. Simmer the quinoa for 10-12 minutes or until the liquid is absorbed.
- Remove the quinoa for the heat. Stir in almond milk, and fruits.
- Divide the quinoa between four bowls. Top each with chopped pistachios before serving.
Nutritional Information
(Serving Size 4)
Calories: 470
Fat: 27.1 g
Protein: 11.9 g
Carbohydrate: 49.2 g
Fiber: 7.5 g
Cholesterol: 0 mg
Iron: 26%
Sodium: 37 mg
Calcium: 5%
Amande Porridge
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Ingredients:
- ¾ cup water
- ½ cup milk
- 1/3 cup almond meal
- ½ teaspoon vanilla paste
- ¼ teaspoon ground cinnamon
- 1 tablespoon raw honey
- ½ red apple, cored, peeled, and sliced
- 1 tablespoon walnuts, crushed
Directions:
- In a saucepan, combine the water, milk, almond meal, vanilla, cinnamon, honey, and apple.
- Bring to boil, and reduce heat. Simmer for 20-25 minutes or until the liquid is absorbed.
- Stir in crushed walnuts. Serve while still hot.
Nutritional Information
(Serving Size 2)
Calories: 203
Fat: 11.6 g
Protein: 6.4 g
Carbohydrate: 21.9 g
Fiber: 3.5 g
Cholesterol: 5 mg
Iron: 5%
Sodium: 33 mg
Calcium: 12%
Eggs on a Bed of Spinach
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Ingredients:
- 2 eggs
- 1 cup packed spinach
- 1 tablespoon toasted pine nuts
- 1 tablespoon olive oil
- Salt and pepper, to taste
Directions:
- Heat ½ tablespoon olive oil in a non-stick skillet over medium heat.
- Once the oil is hot, crack the eggs over the skillet. Season to taste with salt and pepper, and cover.
- Cook the eggs for 3 minutes without moving or until the egg whites are set. Gently remove from the pan with a spatula and place aside.
- Wipe the pan and heat remaining oil. Add the spinach and season to taste. Cook until the spinach is just wilted.
- Serve the spinach on a plate. Sprinkle with the toasted pine nuts and top with the eggs.
- Serve and enjoy.
Nutritional Information:
(Serving Size 2)
Calories: 155
Fat: 14.4 g
Protein: 6.6 g
Carbohydrate: 1.4 g
Fiber: 1.5 g
Cholesterol: 160 mg
Iron: 8%
Sodium: 74 mg
Calcium: 4%
