Breakfast Egg White Frittata

From Carolyn Vittle

Ingredients:

4 x egg whites

1 x egg yolk – for each 150g of carbs

Cracked Black pepper

150g pumpkin, kumara, yams (broccoli florets are also a nice addition)

Coarsley chopped parsley

Directions:
Whisk eggs and cracked pepper with 1 tsp of water until fluffy

Gently stir in chopped veges

Microwave on high power for 1 minute then remove and stir

Microwave for a further 40 seconds and allow to stand for a minute.

Turn out onto a plate and enjoy

Sheta Swinerd's Easter Buns

‎1/2 c raisins,
1/2 c currants,
1/2 c orange juice,
zest of 1 orange.
1 c baking bran,
1 c low fat milk,
1 c white flour,
1 c wholemeal flour.
2 egg whites, 1 egg.
2 tsp baking powder,
1 tsp baking soda.
1/2 tsp mixed spice, 1/4 tsp cinnamon.

Sheta Swinerd's Easter Buns Recipe
Makes 10 muffins. Each with approx 100cals, 20g carb, 8g protein, 6g fat.

Mix the raisins, currants & zest in the juice for 5 mins. Sift in dry ingredients. Mix till just combined. Bake at 200c for 18-20 mins

Guilt Free Muffins

Guilt Free Muffins

4-6 eggs (only 2x yolks)

2-3 bananas mashed

1 tablespoon lite olive oil

Any chopped or diced fruit & nuts - raisins, apple, berries, peaches, almonds, walnuts

½ cup lite or low fat milk or natural fruit juice or low fat yogurt

1 cup wholegrain flour

1 cup bran flakes

1 cup rolled oats

1 tspn baking powder

1 tspn baking soda

1 tspn baking powder

1 heaped tspn ginger, nutmeg, cinnamon

Mix all dry ingredients together and mix all wet ingredients together then combine both.

Lightly spray canola or olive oil into muffin tray

Spoon mixture into muffin tray and sprinkle nuts over the top of each

Bake in oven for 20 - 25 minutes at 180 degrees.

Makes 12 muffins.

Freeze until desired.

Makes a great snack or breakfast with a cup of tea.

Lisa Bellingham's Christmas Cake

Ingredients
2 full cups of mixed raisins, currants, sultanas and cranberries
½ cup chopped apricots or ½ cup crushed pineapple (drained)
½ cup Grape seed oil
1 cup of brown sugar or Chelsea low GI Raw sugar
½ cup of brandy or 1 cup of red wine (optional)
½ cup very strong coffee or tea (3 teaspoons of coffee to ½ cup hot water)
2 ½ cups Wholegrain flour
Teaspoons of finely grated orange rind or lemon rind
2-3 tablespoons of Maple syrup
4-5 Egg whites (2 yellows)
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon of cinnamon, ginger, nutmeg

Method
Line a deep square or round cake tin with cooking paper
Combine dry fruit, oil, sugar, alcohol, tea/coffee and stir over heat until combined.
Simmer covered for 10minutes. Cool to room temperature.
Add eggs, maple syrup, flour and dry ingredients.
Decorate with Almonds and Glace Cherries.
Bake slowly at 150 degrees for 2-3 hours.
After cooked splash the top with extra brandy, cover with tea towels and leave overnight to cool in pan.

Lemon Olive Oil Cake

Lemon Olive Oil Cake

Description

A True Food Kitchen restaurant exclusive! While you might be hesitant to use olive oil in a dessert recipe, such fears are groundless. Olive oil gives this cake a unique flavour and richness that is balanced out by a little sweetness and the light freshness of lemons. Hesitate no more!

Food as Medicine

Compounds known as limonins in the cells of citrus fruits have been shown to help reduce the risk of cancers of the mouth, skin, lung, breast, stomach and colon.

Ingredients

4-6 lemons, zested and juiced

1 cup extra-virgin lite olive oil

6 eggs (just one or two yolks)

1 teaspoon sea salt

2 cups cane sugar (Chelsea - Low GI)

2 ½ cups wholegrain flour

1 tablespoon baking powder

Instructions

1. Combine zest, juice and olive oil in a small bowl

2. In the mixer combine eggs & salt. Mix on medium for 2mins.

Slowly add the sugar and continue to mix until pale and thickened.

3. Turn mixer to low and slowly sift in the flour and baking powder, followed by the olive oil mixture. Do not over mix at this point; just incorporate the ingredients.

4. Pour this mixture into a cake pan or muffin tin. Bake at 180 degrees for 25 minutes for cupcakes and 35 minutes for large cakes. Poke with a toothpick to check for doneness.

5. Serve with low fat yogurt and fresh strawberries or glaze with a lemon spread garnished with some sliced lemon/oranges or low fat ice cream or thickened ice protein shake

(Recipe by Lisa Bellingham - Personal Trainer/ Nutrition Consultant)

Recipe of the Week

Breakfast Egg White Frittata

Sheta Swinerd's Easter Buns

Guilt Free Muffins

Lisa Bellingham's Christmas Cake

Lemon Olive Oil Cake

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