Salmon omelete and homemade baked beans

Ingredients:

1 whole egg

4 egg whites

50g smoked salmon, cut into small pieces

2 tblsp chopped chives

1/4 small brown onion, sliced

3 mushrooms, sliced

1 small can of "4 bean mix" (or any other beans)

1 medium tomato, diced OR 1/2 can of tinned tomatoes

Method:

1) Sweat onions and mushrooms in a non-stick pan.

2) Once onions are translucent and mushrooms are soft, add drained beans and tomato. Add salt and pepper to taste and leave to simmer.

3) In a bowl, combine the egg, egg whites, smoked salmon and chives. Pour mixture into a separate non-stick pan.

4) Once the egg mixture is just about solid, flip the omelete over and heat on other side until it is cooked through.

Serve the omelete with the beans, some mixed green leaves and a tablespoon of low fat cream cheese.

Yummy fried rice

Yummy fried rice (serves 2)


Ingredients:


1/2 brown onion, finely sliced
3 rashers of short cut bacon, trimmed of fat & diced
6-8 mushrooms, sliced
1 punnet of cherry/grape tomatoes, halved
3/4 cup of snow peas, trimmed
1 whole egg
2 egg whites
1 1/2 cups of cooked brown rice
1 tblsp soy sauce


Method:


1) Sautee onion, bacon and mushrooms in a non-stick pan until onions appear translucent.
2) In a bowl, beat the whole egg and egg whites with the soy sauce. Cook in a separate pan and when the mixture becomes solid, break it into pieces using a spatula. Set aside.
3) Add the tomatoes and snow peas to the mixture and cook for about 1 minute before adding the rice.
4) Once heated through, add the egg and serve!

A little prep goes a long way!

A couple of trips to the fruit and vegetable shop and a bit of well spent time in the kitchen each week will mean you have plenty of pre-prepared meals and snacks available for when you're short of time. We all know that when you're desperately hungry and short of time, the healthy eating plan often goes out the window.

I love vegetables, just about all varieties of vegetable! Stocking the fridge with lots of char-grilled veggies helps me to make healthy snacking choices and they can be added to lots of different meals.

It's so easy to do, simply slice your favourite veggies and grill them. I used a Breville health grill (see the pictures), which works really well for grilling most vegetables and meats, but you can use a griddle pan, barbecue, or even the grill setting on your oven.

 

These grilled vegetables can be added to curries, pasta, brown rice, salads, stir frys and used in sandwiches.

Homemade Muesli

Toasted muesli is a great, tasty breakfast or snack. 

Oats are a good source of fibre, both soluble and insoluble, and as a result can assist in lowering cholesterol. This high fibre content also means oats help to stabilise blood sugar and keep you fuller for longer. The supermarket cereal isle is filled with numerous varieties of toasted muesli, but more often than not, they are high in sugar, containing excessive amounts of dried fruit and added sweeteners such as high fructose corn syrup.


Here's a recipe for toasted muesli that can be altered to suit your tastes and you'll know exactly what's going in!


Ingredients:
3 cups of rolled oats
1/2 cup of chopped nuts & seeds of your choice (i used almonds, walnuts, pepitas & sunflower seeds)
1/4 cup of dried fruit of your choice (i used dried cranberries)
1/4 cup of shredded coconut
3 tblsp of sesame seeds
1 tblsp of cinnamon
1/2 tblsp of nutmeg
5 tblsp honey
1 tblsp sesame oil


Method:
-In a large bowl, combine all ingredients well.

-Line a large shallow baking tray with non-stick baking paper. 


-Pour the mixture into the tray and put under a moderate grill, constantly checking and giving a stir with a large wooden spoon. 


-Cook until golden brown. 


-Once cooked, set aside to cool-this is when the muesli will become crunchy.

This muesli is yummy on it's on or with milk or yoghurt!