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. Chicken, Baby Spinach and Brie Focaccia

    Chicken, Baby Spinach and Brie Focaccia

    INGREDIENTS

    Serves: 4

      • 4 small focaccia or 8 pieces Turkish bread
      • 3 large chicken breasts
      • 2 tomatoes, finely sliced
      • 1 Cup baby spinach leaves
      • 100g Brie, sliced finely

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  4. Fajitas- Chicken or Beef

    Fajitas- Chicken or Beef

    INGREDIENTS

      • 700g – 1kg steak or other beef or chicken easily cut into strips
      • 1 medium onion, sliced, or 15 medium spring onions (same amount of carbs)
      • 2 large capsicums, sliced (two different colours is nice)
      • 1/4 cup soy sauce
      • 1/4 cup lime juice
      • 1 teaspoon chilli powder
      • 2 Tablespoons oil

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  5. Fennel and Orange Salad

    Fennel and Orange Salad

    INGREDIENTS

      • 2 medium to large fennel bulbs
      • 1 large red (Spanish) onion
      • Salt and pepper to taste
      • Extra virgin olive oil (to taste – 1 tbsp maximum)
      • 1 orange including peel and pith

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  6. Goat Cheese and Rocket Salad

    Goat Cheese and Rocket Salad

    INGREDIENTS

    Serves: 4

      • 250g thick bacon rashers
      • 1 tablespoon vegetable oil
      • 200g goats cheese
      • 100g rocket or watercress

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  7. Pumpkin Soup

    Pumpkin Soup

    INGREDIENTS

      • 1 small-medium butternut pumpkin (approx. 1.1kg)
      • Olive oil
      • Salt and pepper to taste
      • 750ml vegetable stock

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  8. Zucchini and Pea Soup with Minted Yogurt

    Zucchini and Pea Soup with Minted Yogurt

    INGREDIENTS

      • Olive oil spray
      • 4 medium zucchini, chopped
      • 4 spring onions, chopped
      • 2 garlic cloves, finely chopped
      • 3 cups of salt-reduced chicken strck
      • 1 cup frozen green peas, thawed
      • ¾ cup reduced fat milk
      • ½ cup reduced fat natural yoghurt
      • ¼ cup fresh mint leaves, finely sliced
      • 2 teaspoon fresh lime juice
      • Freshly ground black pepper, to taste

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  9. Chicken Stir-Fried with Basil

    Chicken Stir-Fried with Basil

    INGREDIENTS

      • 800g skinless chicken breast, cut into bite-size pieces
      • 2 tablespoons Asian fish sauce
      • 1 tablespoon soy sauce
      • 1 tablespoon water
      • 1 teaspoon raw sugar
      • 2 tablespoons canola oil
      • 3 spring onions, thinly sliced
      • 4 cloves garlic, finely chopped
      • ¼ teaspoon chili flakes
      • 1 cup small basil leaves

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  10. Chicken Vegetable Soup

    Chicken Vegetable Soup

    INGREDIENTS

      • 3-4 lbs skinless chicken
      • 2 medium onions
      • 4 large celery
      • 1 tablespoon ground pepper
      • 1 tablespoon salt
      • 2 turnips
      • 2 parsnips
      • 1/2 cup fresh parsley
      • 1 leek
      • 3 large carrots

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