High-Protein Oatmeal Pancake
Why it's good for you: Oats make for a low-glycaemic, high-fibre, easy-to-cook breakfast. The combination of oatmeal, banana, honey and soy milk is an excellent source of proteins, complex carbohydrates, good fats, trace minerals, vitamins and enzymes. All this goes a long way in helping to boost your immune system and energy levels.
Preparation time: 15 mins
Servings: 3 (2 pancakes each)
Ingredients:
• 120g oatmeal
• 100g of wholemeal flour
• 140ml soya milk
• 3 eggs
• 2 ripe bananas
Method: Blend all the ingredients ina blender. Spread some butter in a non-stick pan and cook pancakes. Serve with a little honey and caramelised bananas.
Nutrition facts: 340 calories, 6g fat, 160g protein, 49g carbohydrate, 7g fibre, 2g cholesterol 95g sodium
Bircher Muesli
Why it's good for you: Bircher muesli contains everything that a good breakfast should have, such as fruits, fibre, high protein content and calcium.
Preparation time: 15 mins
Servings: 2
Ingredients:
• 100g oatmeal
• 50g Alpen original cereal
• 50g chopped fresh strawberries
• 50ml soya milk
• 80ml fresh orange juice
• 20g dry raisins
•1 peeled and grated apple
•20g chopped almonds
•2 tsp honey
Method: Combine all the ingredients and then let the mixture rest for 10 minutes. If you need to ramp up your calorie count, throw a few bananas in to the mix.
Nutrition facts: 446 calories; 12g fat; 17g protein;71g carbohydrates; 12g dietary fibre
Calcium and protein boost
Why it's good for you: This is a wonderful elixir to start your day. The drink is full of protein and carbohydrates, and it has the necessary fat content, fibre and natural minerals like calcium, phosphorus and magnesium. Its laxative properties encourage toxin release and it helps the body stock up on loads of phytonutrients like antioxidants, caroteneand minerals.
Preparation time: 15 mins
Servings: 1
Ingredients:
• 120g carrot (cut into 3)
• 120g apple (cut into 3)
• 1.5cm ginger (grated)
• 2 tbs soy milk
Method:
Blend all the ingredients together in a blender, add four cubes of ice.
Nutrition facts: 141 calories, 1g protein, 132g carotene; 1g fibre;29mg sodium, 4 percent calcium
Caesar Salad with Low-Fat Dressing & CornMeal Pancakes
Why it's good for you: Low in fat, this salad is loaded with protein and dietary fibre as compared with the classic Caesar salad served in restaurants.
Preparation time: 20 mins
Servings: 2
Ingredients:
• 180g iceberg lettuce
• 50g cherry tomatoes
• Salt and pepper to taste
• 150g chicken fillet, poached in hot water for 8 minutes
For the dressing (makes enough for 3 servings):
• 40g onions (chopped)
• 5g garlic (chopped)
• 2 pieces capers
• 5ml white wine vinegar
• 1/3 tsp Worcester sauce
• 15ml olive oil
• 25g Parmesan cheese
Blend all the ingredients using a hand mixer, check seasoning and set aside.
For the cornmeal pancake:
• 180g cornmeal flour
• 50ml water
• 1 tsp olive oil
• 20g Parmesan cheese
Mix all the ingredients together and make pancakes in a non-stick pan.
Method:
Toss the lettuce with the dressing and arrange the salad in serving bowls. Serve topped with chicken and sliced cornmeal pancakes. The remaining dressing can be refrigerated for up to two days.
Nutrition facts: 169 calories, 4mg fat, 6g protein, 6mg carbohydrates, 1g dietary fibre
