1 tsp olive oil
1 package (9 ounces) pre-washed spinach
1/3 c fat-free Greek-style yogurt
1/4 c sun-dried tomato pesto (MUFA)
1 tsp vinegar
Pinch of salt
4 large eggs
2 whole grain English muffins, split and toasted
Freshly ground black pepper
1. Heat the oil in a large nonstick skillet over medium-high heat. Add the spinach and cook (in batches, if necessary) until wilted.
2. Combine the yogurt and pesto. Stir 1/4 c into the spinach and remove from the heat. Cover to keep warm.
3. Meanwhile, heat a medium saucepan containing 1” of water to a boil over high heat. Add the vinegar and salt and reduce the heat to low. Break an egg into a custard cup and gently tip the egg into the water. Repeat with the remaining 3 eggs. Cover and simmer, shaking the pan 2 or 3 times, for 3 to 5 minutes for a soft-cooked yolk or until the whites are completely set and the yolks begin to thicken.
4. Place an English muffin half on each of 4 warm plates. Spoon 1/4 of the spinach onto each muffin. Remove the eggs with a slotted spoon, and drain over paper towels (still in the spoon), before placing on the spinach.
5. Stir 1 Tbsp of the poaching liquid into the yogurt mixture to make it smoother. Spoon evenly over each egg and grind some pepper over the top.
Nutrition Info Per Serving (1/4 of recipe): 175 cal, 12 g pro, 21 g carb, 6 g fat, 2 g sat fat, 212 mg chol, 462 mg sodium, 5 g fiber
Cream Of Wheat
1/2 cup fat-free evaporated milk
2 tablespoons whole grain cream of wheat cereal or wheatena
1 tablespoon ground flaxseed
1/2 teaspoon vanilla extract
1 tablespoon chopped walnuts
1 teaspoon maple syrup
1 tablespoon dried cranberries
Combine the milk and cream of wheat or Wheatena in a 4-cup microwaveable bowl or mixing cup. Whisk with a fork. Microwave on high power for 2 minutes. Whisk again. Microwave in 30-second intervals, whisking after each interval, for about 60 seconds, or until thickened. Stir in the flaxseed and vanilla extract. Spoon into a cereal bowl. Set aside.
Coat a small microwaveable plate with cooking spray. Spread the walnuts on the plate. Drizzle them with syrup. Microwave on high power for about 45 seconds, or until sizzling. Using a spatula, scatter the glazed walnuts over the cereal mixture. Top with the cranberries.
CALORIES 296.6 CAL
Coldplay | Hurts Like Heaven
Oh you use your heart as a weapon
And it hurts like heaven
Blueberry Buckwheat Pancakes
2 tablespoons dried Blueberries
¾ cup buckwheat flour
¾ cup plain flour
1 teaspoon baking powder
1 teaspoon cinnamon
1 cup rice milk
1 egg, beaten
1 tablespoon pure maple syrup or agave nectar
1 teaspoon vanilla essence
Fresh blueberries and strawberries to serve
Sift flours, baking powder and cinnamon into a large mixing bowl. Stir the flours until well combined, making a well in the centre.
In a separate bowl or large jug, mix together rice milk, egg, syrup and vanilla.
Gradually add the liquid mix to the flours, whisking the whole time. Whisk to ensure all lumps are removed.
Gently stir dried blueberries through pancake mixture.
Add a little more rice milk if you prefer a thinner pancake. Ideally let stand for 10 – 15 minutes before cooking.
Spoon pancake mixture into a medium-hot pan, cook for 2 – 3 minutes or until bubbles form on top side. Flip and cook a further 2 minutes.
To serve: top with fresh chopped strawberries and blueberries, sprinkle with ground cinnamon and drizzle a little maple syrup over if a sweeter taste is preferred.
8 large eggs
6 cups baby spinach
4 tablespoons Creamy Blue Cheese Dressing, divided (recipe follows)
1 8-ounce can beets, rinsed and sliced
1 cup carrots, shredded
2 tablespoons chopped pecans, toasted
Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs, discard 6 of the yolks, chop the remaining yolks and whites.
Toss spinach and 2 tablespoons dressing in a large bowl. Divide between 2 plates. Top with chopped eggs, beets, carrots and pecans. Drizzle with the remaining 2 tablespoons dressing.
Per serving: 300 calories
2 servings, about 4 cups each
1. Fill up on fiber
Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber helps keep you feeling full longer—a big benefit when you’re trying to lose weight.
2. Dial up your D
Strive for three servings of calcium-rich and vitamin D–rich foods a day to strengthen bones as well as speed weight loss. These nutrients often occur together in foods, especially dairy, like lowfat milk, and yogurt.
3. Feast on fat
You read that right: Be sure to eat three to four servings daily of good fats. These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish, and yes, even chocolate.
4. Pack in protein
Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer.
Klaxons | Golden Skans
Light touch my hands, in a dream of Golden Skans, from now on.
You can forget our future plans.