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

Description: Description: C:\Users\Administrator\Desktop\New folder (2)\4.JPG

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


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.


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

Description: Description: 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.


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.

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