Perfect poaching
The perfect
weekend breakfast when you have a little more time to knock together this
delicious dish that’s big on flavor. Use the freshest eggs possible for
paoching. If you’re unsure about how fresh they are, ass a dash of vinegar to
your water before dropping in the eggs.
Nutritional
content per serving 858 kJ
11.5 g
carbohydrate, 13.6 g protein, 10.8 g fat, 1.9 g fibre
Couscous
cakes with poached eggs and herb sauce
Serves 4
4 jumbo or
extre0large eggs
Couscous
cakes
·
Canola
oil
·
100
g mushrooms, finely chopped
·
6
cherry tomatoes, finely chopped
·
½
red onion, finely chopped
·
125
ml (½ C) light vegetable stock, salt and black pepper
·
250
ml (1 C) couscous
Herb
sauce
·
3
T (45 ml) finely chopped parsley, sage and mint
·
150
g fat-free smooth cottage cheese
·
2
T (30 ml) fat-free milk
·
1
t (5 ml) Dijon mustard, salt and milled pepper
Couscous
In a
non-stick pan, add a dash of canola oil and sizzle the mushrooms, tomatoes and
onion for a couple of minutes. Pour in the stock and grind in salt and pepper to taste. Stir in the couscous, remove from the
heat and cover with a lid. Allow the couscous to absorb the stock for about 5
minutes. Loosen with a fork to prevent caking. Spoon couscous into muffin tins
and press down lightly.
Sauce
Whisk
together the sauce ingredients. Season to taste.
Poach
eggs
Bring a
medium pot of water to the boil. Using a whisk, stir the water to create a
whirlpool; and crack the eggs as quickly as possible into the boiling water.
Replace lid, remove from the heat and let eggs cook for about 3 -5 minutes.
Lift eggs from the water with a slotted spoon.
To serve
Carefully
unmould the couscous cakes onto warm plates, position a poached egg on top and
spoon over the herb sauce. Garnish with fresh herbs and serve immediately.
Smooth start
It’s fun
to add layers of contrasting fruit purées in your smoothie, to use fruit that’s
in season and perfectly ripe. You don’t have to stick to berries and bananas.
If your
mornings are a blurred rush, set aside just five minutes to treat yourself to
this power-packed smoothie before your fly out the door. You’ll know that
you’ve packed in vital nutrients to get your day stared.
Nutritional
content per serving 1 650 kJ
49.2 g
carbohydrate, 14.7 g protein, 11.6 g fat, 8 g fibre
Berry
banana smoothie
Serves 2
·
3
large scoops low-fat vanilla sorbet
·
373
ml (1½ cups) fat-free yoghurt
·
1
banana, peeled and roughly chopped
·
15
ml (1 T) toasted sunflower seeds
·
15
ml (1 T) toasted pumpkin seeds
·
5ml
(1 t) linseeds
·
80
g raspberries
·
80
g mulberries
·
5
ml (1 t) vanilla essence
·
30
ml (2 T) agave nectar or honey
·
Whizz
together the sorbet, yoghurt, banana and seeds.
·
In
a separate jug, whizz together the berries, vanilla and agave nectar or honey
Alternate pouring the yoghurt mixture with the berry mixture into tall,
chilled glasses.
Plunge in a thick straw and drink immediately.
Note:
If your
aren’t serving straight away, pour the smoothie components into a serving jug
and chill well
Freeze your
berries overnight for a thinker, cooler smoothie.
Ice cubes
can be added.
Substitute
the fruit with your favorite fruit or berries. Gooseberries and kiwi fruit make
great smoothies.
