Microwave Frittata:
Basic 'base':1-2 Tbsp Cottage cheese (lite is best but it doesn't matter too much)
1 whole egg + 1 egg white or 4 egg whites
Options for fillings:
10 grams (handful) of torn baby spinach
1 Tbsp finely grated hard cheese like Romano
10-20g of crumbled feta
Spring onion finely chopped
1/8 cup Edamame (soy beans) - high in protein!
1-2 button mushrooms
Sundried tomatoes
Roasted jarred capsicum
1 tsp wholegrain mustard
About 50g of: Leftover meat from dinner or ham/cooked bacon etc...
Leftover vegetables from dinner
Really the possibilities are endless..
You can top these with chutneys, mashed avocado, hummus etc...
Method
Spray a mug with cooking spray, set aside.
In a separate bowl combine and beat the 'base' ingredients.
Chop/prep the filling options and add to base mix
Season with herbs and/or salt & pepper
Pour mix into the prepared mug then place into the microwave.
Cook on high for 30 seconds, then stir, then another 30 seconds, then stir.....until the egg is just set. This should not take longer than 2 minutes.
I like to place on a piece of rye or whole grain/wheat toast - I'm loving Signature Range rye at the moment - high protein!
No time to make breakfast in the morning?
Are you looking to incorporate more 'super' foods into your diet?
Then this breakfast is for you...
Anna's Super-Charged Power Overnight Oats:
1/3 cup whole grain oats (old fashioned oats)1 Tbsp of raw buckwheat
1/2 - 1 Tbsp of chia seeds
1/2 - 1 Tbsp of ground flax seed (linseed)
1 Tbsp Goji berries
1/2 to 1 tsp of cinnamon
1/3 cup of low fat yoghurt (I like fresh and fruity lite) - unsweetened Greek is best though.
1/4 cup of low fat/unsweetened almond/coconut/soy/rice milk
Sweeten with low calorie/low G.I. sweetener if you need to but if you use flavoured yoghurt, you shouldn't need to.
- For added punch:
- If you are heading to the gym then add a scoop of vanilla or unflavoured protein powder. NOTE: you may need a bit more liquid if you do this option.
- 1/2 to 1 Tbsp of Maca powder is great for energy and libido boost - also a great hormone balancer. This powder has been found to improve PMS and boost sperm count!
Layer options:
Frozen/fresh berries
Sliced banana
Diced pineapple
Diced Kiwifruit
Really, any seasonal fruit that you like...
Toppings:
No more than 28g of dry roasted nuts and seeds
Or 1-2 Tbsp of nut butter
Or 1 Tbsp Cocoa nibs
Method:
Combine ingredients.
Spoon 1-2 Tbsp of mixture into tall glass
top this with a layer of fruit of your choice.
Repeat...
Cover and chill in the refrigerator...
In the morning quickly roast nut/seed combo in a small dry fry pan and throw on the top...or top with nut butter/nibs.
Let me know how you go with these and if you have any questions regarding where to find these ingredients ask in the comments or on Facebook.
If you live in Christchurch, I suggest Liberty Market on Moorhouse Avenue for these and other 'healthy'/'organic'/'natural' foods.
0 comments:
Post a Comment