1. Low Fat Yogurt and Fruit

    Low Fat Yogurt and Fruit

    CALORIES AND CARBOHYDRATES IN YOGURT

    Shave fat and calories by choosing low-fat or fat-free yogurt. A 1-cup serving of whole-milk yogurt has as much as 160 calories, but the same amount of low-fat yogurt cuts out 40 calories. Enjoying fat-free yogurt with your fruit provides a minimal 100 calories, plus the calories from fruit. Yogurt contains about 12 g of carbohydrates per serving and each gram provides four calories. According to MayoClinic.com, around 45 to 65 percent of your total calories should come from carbs. Based on an 1,800-calorie diet, you need 202 to 292 g of carbohydrates per day. This dessert contains 12 g of carbs from yogurt and 15 g of carbs from fruit.

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  2. Salmon & Avocado on Toast

    Salmon & Avocado on Toast

    INGREDIENTS

    • 1 baguette
    • 1/2 small red onion
    • 1/2 cup (125 mL) regular sour cream
    • 1 tbsp (15 mL) freshly squeezed lime juice
    • 1/2 tsp (2 mL) ground cumin
    • 1/4 tsp (1 mL) each salt and ground black pepper
    • Snipped chives (optional)
    • 1 avocado
    • 12 slices smoked salmon, about 1/2 lb (250 g)
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  3. Honey Almond Oranges

    Honey Almond Oranges

    INGREDIENTS

    • 4 oranges, peeled and sliced
    • 2 tablespoons honey
    • 1 tablespoon extra virgin olive oil
    • 200g low-fat vanilla yoghurt
    • 1/4 teaspoon ground cinnamon
    • 1/4 cup almond flakes, toasted


    PREPARATION:

    1. Arrange orange slices on a dinner plate.
    2. Drizzle the honey and oil over to cover evenly.
    3. Allow to stand for 15 minutes at room temperature.
    4. Mix the yoghurt and cinnamon together in a small bowl.
    5. Sprinkle the almonds over the oranges and serve with the yoghurt.

    NUTRITION

    Energy 760 kJ (183 Cals)
    Protein 3.2g
    Fat 9.2g
    – saturated 1.1g
    Carbohydrates 19.9g
    – sugars 19.3g
    Dietary Fibre 2.1g
    Sodium 5mg
    Calcium 65mg
    Iron 0.7mg

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  4. Cottage Cheese & Blueberries Pikelets

    Cottage Cheese & Blueberries Pikelets

    INGREDIENTS

    • 250g cottage cheese
    • 2 eggs
    • 1/3 cup flour, sifted
    • 1 teaspoon vanilla essence
    • 1 teaspoon baking powder
    • 120g Berries (blackberry/raspberry)
    • 1 tablespoon caster sugar
    • 1 Cup water
    • Pinch of Salt
    • Veg Oil Spray
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  5. Egg White Omelette

    Egg White Omelette

    INGREDIENTS

    • 3 egg whites
    • 2 teaspoons chopped fresh dill
    • Salt & pepper to taste
    • 1/2 cup loosely packed, thinly sliced fresh spinach
    • 1 roma tomato, chopped
    • 2 tablespoons grated reduced-fat Cheddar cheese
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  6. Fried Mushroom with Scramble Eggs

    Fried Mushroom with Scramble Eggs

    INGREDIENTS

      • 1 cup spinach
      • 1/2 cup sliced mushrooms
      • 1/2 cup green onions
      • 3/4 cup egg whites
      • 2 T parmesan cheese
      • 1/2 cup salsa
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