Smoked Salmon Pinwheels

Serves 1

  • 100g smoked salmon
  • 25g low fat cream cheese
  • 1 tsp water
  • 5cm long piece of cucumber, sliced
  • 1 tomato, sliced
  • Lite Seasoner and pepper to taste

Mix cream cheese with water to soften. Spread salmon fillet out and cover evenly with cream cheese. Roll up the salmon and slice crosswise into 1cm pinwheels. Serve with cucumber and tomato, season to taste.

Protein: 23g
Carbohydrate: 4.1g

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Salmon Patties

Serves 1

  • 150g soft tofu (typically half a block)
  • 1 cup diced vegetables e.g. capsicum, tomato, zucchini and onion
  • 1Tbs olive oil
  • ½ fresh chilli, finely diced (more if you like)
  • ½ tsp paprika
  • Pinch of cumin powder
  • Fresh coriander, Lite Seasoner and pepper to taste

Add oil, dried spices and diced vegetables to a heated pan, cook until tender. Add tofu, break up until it resembles the texture of scrambled eggs. Cook until well mixed and heated through. Serve with fresh coriander on top.

Protein: 20g
Carbohydrate: 6g
Oil: 15ml

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Scrambled Spicy Tofu

Serves 1

  • 150g soft tofu (typically half a block)
  • 1 cup diced vegetables e.g. capsicum, tomato, zucchini and onion
  • 1Tbs olive oil
  • ½ fresh chilli, finely diced (more if you like)
  • ½ tsp paprika
  • Pinch of cumin powder
  • Fresh coriander, Lite Seasoner and pepper to taste

Add oil, dried spices and diced vegetables to a heated pan, cook until tender. Add tofu, break up until it resembles the texture of scrambled eggs. Cook until well mixed and heated through. Serve with fresh coriander on top.

Protein: 20g
Carbohydrate: 6g
Oil: 15ml

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Basic Omelette

Serves 1

  • 2 eggs
  • 50ml water
  • 1 tsp butter

Whisk the eggs and water until well mixed. Add butter to heated pan, then eggs making the mixture spread as much and as evenly possible. Put chosen ingredients on one side of the egg mixture. When the eggs are cooked through, turn the unfilled half of the mixture on top of the filling. Remove carefully from the pan and serve. Add Lite Seasoner and pepper to taste.

Optional fillings: 20g crumbled feta cheese, 20g grated hard cheese, mixed vegetables e.g. capsicum, zucchini, spinach, tomato, fresh herbs, ham* or smoked chicken. Be sure to calculate your chosen filling protein and carbohydrate content.

Protein: 12g

* Muslim users: substitute ham ingredients.

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Cheesy Scrambled Eggs

Serves 1

  • 2 eggs
  • 50ml water
  • 20g grated cheese e.g. Colby, Edam or Cheddar
  • Chopped fresh herbs of your choice e.g. parsley, chives etc
  • Lite Seasoner and pepper to taste

Optional: fresh tomato, sliced mushroom or spinach – analysis excludes these

Whisk the eggs and water until well mixed. Add to heated pan, put cheese and herbs on top. Stir until scrambled and cooked through. Add Lite Seasoner and pepper to taste.

Protein: 17g

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Eggs Benedict

Serves 1

  • 1 egg
  • 1 cup fresh spinach

Sauce:

  • 1 Tbs (20g) low fat cream cheese
  • ½ tsp fresh rosemary, chopped
  • 2 tsp lemon juice
  • 1 tsp avocado oil
  • Lite Seasoner to taste
  • Pinch cayenne

Mix the sauce ingredients in a small bowl with a fork. Microwave spinach or heat in a pan until wilted. Poach 1 egg in water with a dash of vinegar. Arrange spinach first on the plate, add the egg and top with the sauce.

Protein: 8.2g
Carbohydrate: 3.2g
Oil: 5ml

 

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Florentine Eggs with Ham

Serves 1

  • 1 egg
  • 1 cup fresh spinach
  • 50g lean shaved ham*
  • 1 Tbs grated/shaved parmesan
  • Lite seasoner and pepper to taste

Microwave spinach or heat in a pan until wilted. Lightly saute the ham until it is heated through. Poach 1 egg in water with a dash of vinegar. Arrange spinach first on the plate, add parmesan, Lite Seasoner and pepper, add ham and top with the egg.

Protein: 17g
Carbohydrate: 1.2g

* Muslim users: substitute ham ingredients.

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Bacon & Egg Breakfast Muffins

Serves 2

Quick tasty hearty breakfast, perfect for the cooler months

  • 2 rashers middle bacon* (100g)
  • 2 eggs
  • 1 Tbs grated parmesan cheese
  • 1 tomato, diced
  • Fresh parsley
  • Lite Seasoner and pepper to taste

Lightly grease 2 rounds of a muffin tray. Place 1 bacon* rasher inside each round, break 1 egg into each bacon* lined round. Divide the tomato and parsley and sprinkle evenly on each egg. Add Lite Seasoner and pepper. Bake for 8-12 minutes in an oven at 150 degrees Celsius.

Protein: 14.5g per serve
Carbohydrate: 1.8g per serve

* Muslim users: substitute bacon ingredients.

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Cinnamon Ricotta Bake

Serves 1

Quick tasty hearty breakfast, perfect for the cooler months

  • 100g low fat ricotta cheese
  • 1 egg
  • 3 Stevia drops
  • Vanilla essence and cinnamon powder to taste
  • 1 scoop Alpha Lipid™ Ultra Diet™ 2 powder
  • 100ml water

Mix all ingredients except Alpha Lipid™ Ultra Diet™ 2 powder and water together. Microwave for 90 seconds or until soft but not runny. Mix UD2 powder and water together and serve over the bake.

Protein: 18g
Carbohydrate: 2.5g

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Stuffed Capsicum

Serves 1

  • 1 whole capsicum
  • 100g low fat cottage cheese
  • ½ cup chopped fresh spinach
  • Few leaves of fresh basil, torn
  • 1 rasher (50g) bacon*, cooked and diced

Cut off the top of the capsicum leaving enough to form a ‘lid’. Remove all seeds and white membranes and place the whole capsicum in a hot oven for about 20 minutes or until softened and beginning to brown.

Mix all remaining ingredients together and fill the capsicum. Return to the oven for another 10 minutes or until heated through. Serve with the capsicum ‘lid’ on top and a basic side salad and dressing.

Each serving:
Protein: 19.7g
Carbohydrate: 16.6g
Oil: 5ml

* Muslim users: substitute bacon ingredients.

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