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
