BooBoo, that’s brilliant, thank you! I think some of the longer serving members of the LOACA forum/thread (sorry, that lesson clearly went in one ear and out the other) should rummage about in their awards cupboard and should dig out some silverware to recognise your efforts in the cause of bringing delicious food to LOACAs.

Xx

It is quite late here and most of us would be in bed. Will see what I can do about a recipe tomorrow. B

Chicken, corn and Vegetable soup

2 carrots, sliced how you like
2 sticks celery, plus some tops, sliced
3 spring onions/ shallots, sliced
1 leek sliced
1 dessertspoonful vegetable stock powder (or equivalent to your taste)
salt, pepper, fresh ginger
Water (to your desire for crunch or consommé)

Simmer in saucepan for 10 minutes. Then add
Sweet corn (either 1 cup frozen niblets, or take cleaver to one fresh cob of corn = feel like a chef)

Simmer 10 minutes, then raise to medium heat, and add
1 chicken breast or equivalent thigh etc, sliced thinly.

Cook to your taste. Enjoy 🙂

OMIT corn on a fast day.

CHILLI FISH and CASHEWS
330 calories per serving when using Shiritaki noodles
Ingredients
• 200g blue-eye trevalla/ swordfish or any firm white fish, cut into 3cm cubes
• 1/2 tbsp vegetable oil
• 1 small knob ginger, peeled and finely sliced
• 2 stalks celery, sliced on the diagonal
• 2 green (spring) onions, cut into 4cm batons
• 1 long red chillies, cut into 1cm rounds (can leave the seeds in)
• 1/4 cup cashews, roasted
• 2 tbsp chicken or veg stock
• steamed rice or Shiritaki noodles for a fast day, to serve

• Marinade
• 1 1/2 tsp shaoxing wine (Chinese rice wine)CAN LEAVE OUT
• 1/2 tsp vegetable oil
• 1 tsp light soy sauce
• 1/2 tsp finely chopped ginger
• 1/2 tsp sea salt

Method

For the marinade, mix together the rice wine, oil, soy sauce, ginger, sea salt and sugar.
Add the fish cubes and leave to marinate for 20 minutes.

1. Heat a wok until just smoking.
2. Add the vegetable oil and, when hot, add the ginger and stir-fry for 10 seconds or until fragrant.
3. Add the fish with its marinade, spreading it evenly around the wok.
4. Cook undisturbed for 1 minute, allowing the fish to start to brown, then stir-fry until the fish is lightly browned all over.
5. Add the celery, onions, chillies and cashews and stir-fry for 1 minute.
6. Swirl in the stock and continue stir-frying until the fish is just cooked through and the sauce has thickened slightly.
7. Transfer to a plate and serve with steamed rice. If using Shiritaki noodles, rinse them well and stir into the pan just before serving.

This dish is fabulous on a fast day if you are reserving all your calories for dinner. Serves 2.

Smoked Salmon and Noodles. Serves 2

Small amount olive oil in pan
Add 3 spring onions / shallots chopped finely
Sweat the onions for a little

Add 100 gr smoked salmon chopped in bite size pieces and stir for a minute
Add ground pepper and squeezed lemon or lime to taste

Add prepared noodles of choice to pan

Stir in. Serve with steamed green vegetable, eg, broccoli.

Enjoy! Favourite Fast Day evening meal. 🙂

Hi P,

Actually, I did respond to your recipe on the new LOACA recipe thread(excellent idea BTW) rather than on the main one. In return I put up the link to the Beeb Good Food site where there are scores of recipes to suit 5:2. I’m sure I can work out the calorie count for your lovely fish recipe, but I can’t recall having seen Shiritaki noodles in this part of the world. Would they be rice noodles rather than egg ones?

Baked Italian Style Cauliflower with Meat Sauce ( a huge favorite of mine)

Cooking Light NOVEMBER 2011
Yield: Serves 4 (serving size: about 2 cups)

Ingredients
1 tablespoon olive oil
1 cup chopped onion
4 garlic cloves, minced
6 ounces lean ground sirloin or can use Italian sausage
1/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1 1/2 cups lower-sodium marinara sauce (such as McCutcheon’s)
2 ounces pitted kalamata olives, coarsely chopped
1 1/2 pounds cauliflower, cut into florets
Cooking spray
(1 ounce French bread baguette, torn into 1-inch pieces- omit for low carb)
1/4 cup (1 ounce) grated fresh pecorino Romano cheese
Preparation
1. Heat a large skillet over medium-high heat. Add oil to pan; swirl. Add onion; sauté 4 minutes. Add garlic; sauté for 30 seconds, stirring constantly. Stir in beef. Sprinkle with salt and peppers, and sauté 3 minutes or until browned, stirring to crumble. Stir in sauce and olives.
2. Preheat broiler.
3. Steam cauliflower 4 minutes or until crisp-tender. Place cauliflower in an 11 x 7-inch broiler-safe baking dish coated with cooking spray; top with sauce mixture.
4. Place bread in a mini chopper; pulse until coarse crumbs form. Combine crumbs and cheese; sprinkle over cauliflower mixture. Broil 4 minutes or until browned.

Amount per serving

Calories: 306 Fat: 14.9g Saturated fat: 4.3g Monounsaturated fat: 7.8g Polyunsaturated fat: 1.2g Protein: 16.3g Carbohydrate (lower if bread crumbs omitted): 46.8g Fiber: 5.3g Cholesterol: 33.9mg Iron: 2.3mg Sodium: 667mg Calcium: 145mg

Lemony Chicken Saltimbocca

Rated 5 STARS by 79 readers

Saltimbocca means “jump in the mouth”–apt for a fast dish that marries woodsy sage, bright lemon, and salty prosciutto.

Cooking Light NOVEMBER 2012
Yield: 4 servings (serving size: 1 cutlet and 2 tablespoons sauce)

Ingredients
4 (4-ounce) chicken cutlets
1/8 teaspoon salt
12 fresh sage leaves
2 ounces very thinly sliced prosciutto, cut into 8 thin strips
4 teaspoons extra-virgin olive oil, divided
1/3 cup fat-free, lower-sodium chicken broth
1/4 cup fresh lemon juice
1/2 teaspoon cornstarch
Lemon wedges (optional)
Preparation

1. Sprinkle the chicken evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto slices around each cutlet, securing sage leaves in place.

2. Heat a large skillet over medium heat. Add 1 tablespoon oil to pan, and swirl to coat. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.

3. Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk.

Spoon sauce over chicken. Serve with lemon wedges, if desired.

Nutritional Information

Amount per serving

Calories: 202 Fat: 7.5g Saturated fat: 1.5g Monounsaturated fat: 4.3g Polyunsaturated fat: 0.9g Protein: 30.5g Carbohydrate: 2.3g Fiber: 0.2g Cholesterol: 77mg Iron: 1.1mg Sodium: 560mg Calcium: 18mg

Asian Zero Points Soup

A Weight Watcher Zero Points Soup
Makes 6 servings

Ingredients
• 2 cups chopped bok choy, or other Chinese cabbage (or mixture)
• 1-2 cloves garlic, minced
• 2 TBS fresh ginger root, thinly sliced and julienned
• 2 small oyster mushrooms, chopped
• 1 cups scallion, chopped
• 1/2 cup canned water chestnuts, sliced (8 oz can)
• 1/4 cup red pepper, thinly sliced
• 1/8 tsp red pepper flakes
• 3 cups vegetable broth (or 3 TBS miso paste mixed in with 3 cups water)
• 1/2 cup bean sprouts, optional
• 1 cups snow peas, stringed
• 1 Tbsp low-sodium soy sauce
• 1/4 cup cilantro, finely chopped
Instructions
• Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in bean sprouts, if using, and snow peas during the last 3 to 4 minutes of simmering.
• Add soy sauce and cilantro. Serve.
• Serving Size: about 1 cup
Variations : count about 50 calories for each addition of 1 Point value
• 2 oz cooked shrimp, POINTS value: 1
• 2 oz scallops, POINTS value: 1
• ¼ cup firm tofu, POINTS value: 1
• 2 oz shredded or cubed white meat chicken, POINTS value: 1
• 2 oz Chinese roast pork, POINTS value: 2
• ½ tsp hot/spicy oil, POINTS value: ½

LUVTOCOOK,

You are a star! I shall be trying out all of those, apart from tomato soup which for reasons I don’t understand I just don’t like. On the other hand, the chicken saltimbocca and Greek chicken – I can’t wait to try them. And to everyone who tried to help with the zero noodles, I’ve just found two different sorts in the local health food shop. Thanks for your excellent advice.

We all have different tastes. Hope some of them work for you.

If anyone is looking for anything particular, please note it. One of us may have just want you want. LTC

This is a great fast CHEAP meal to throw together after work if you like Chinese take out (or take away if you are on that other side of the Atlantic). Great over zero noodles. Just rinse the zero noodles very well first and cut them into 2 in. lengths to make eating easier.

This is very low calorie, very filling, can make as spicy or not as you like. Do not omit the green onions….they make add the final touch.

HAMBURGER CABBAGE STIR FRY

1/2 pound ground beef (or ground pork or groud lamb ….all work)
2 cloves garlic, minced
half a cabbage, cut in 1″ pieces
4 ounces fresh mushrooms, sliced
2 tablespoons soy sauce
1 tablespoon sesame oil
Pinch ginger, optional
Pinch cayenne, optional
Salt and pepper, to taste
2 teaspoons granular Splenda, optional
½ – 1 bunch green onions, cut on the bias, about 8 onions or 3 ounces after trimming

In a very large skillet or wok, brown the ground beef with the garlic and a little salt and pepper. Drain most of the fat off ( or just leave it in if you are doing LCHF).

Add the cabbage and mushrooms and stir-fry until the cabbage is tender-crisp.

Add the remaining ingredients and heat through. Adjust the seasoning to your taste.

Makes 2-3 servings does not do as well with larger batches

Tried the ricotta stuffed mushrooms….outstanding. I bet these would be good make bigger with portobellos and served on a bed of marinara sauce. I would call that lunch and be thrilled.

Quick Chorizo and Bean Stew

This is tasty, quick and so easy to make, great for a fasting day when you don’t want to spend ages cooking.

Serves 1 Prep time 5 mins. Cook time 7 mins. Calories per portion 242

150g mixed beans (Kidney, Pinto, Cannellini etc) drained and ready to eat
10g Chorizo, thinly sliced
1 tablespoon Tomato purée
1/2 teaspoon chilli flakes, adjust to taste
1 tablespoon Red Wine Vinegar
2 tablespoon water
Dash Worcestershire sauce, to taste

Heat a non stick frying pan until hot. Cook the chorizo until browned (1 – 2 minutes) and oil has been released.
Reduce the heat and add remaining ingredients. Mix thoroughly, then heat until simmering and continue cooking for 5 more minutes until all ingredients are hot.

Here is another light soup recipe as everyone seems to be looking for something filling on fast days. Disclosure: I have not made this one yet, plan on making it tomorrow with some Thai larb in lettuce cups. But it was rated well by home cooks and I can’t see how it could be anything but yummy. Will let you know if it doesn’t live up to its billing.

*Looks like a good candidate for leftover chicken (or even shrimp or fish) in a pinch.

LTC

Ginger Chicken Soup with Spinach
from Fine Cooking

Serves four as a light main course.

1 1-inch piece fresh ginger
2 medium cloves garlic, unpeeled
*10 to 12 oz. boneless, skinless chicken thighs, trimmed of excess fat (about 3 medium)
2 cups low-salt chicken broth
1 Tbs. soy sauce
2 tsp. fresh lemon juice
1/4 tsp. Asian chile paste, like sambal oelek or Sriracha
1/4 cup packed fresh cilantro
2 Tbs. thinly sliced scallion (green tops only)
Kosher salt
1 Tbs. mild vegetable oil, like canola or safflower oil
1 cup packed baby spinach (about 2 oz.)

Peel the ginger and slice it into four 1/4-inch coins. Using the flat side of a chef’s knife or a meat pounder, smash the coins. Smash the garlic and remove the skin.

In a medium saucepan, com­bine the ginger, garlic, chicken, broth, soy sauce, lemon juice, chile paste, and 1 cup water. Bring to a boil over medium-high heat. Reduce the heat to low and gently simmer until the chicken is cooked through, about 10 minutes. Using a pair of tongs, transfer the chicken to a plate. Use a slotted spoon to remove the ginger and garlic and discard. Keep the broth warm.

Finely chop the cilantro and scallion. Put them in a mortar, add a pinch of salt and 2 tsp. of the oil, and pound and mash with the pestle. (or throw the lot into a zip lock bag and bash it with a rolling pin or a heavy pan). Once the mixture begins to blend, add the remaining teaspoon of oil. Continue to grind the pestle into the cilantro mixture until it is aromatic and has the consistency of a paste.

Once the chicken is cool, slice it thinly (or just rip in into shreds with your fingers) and portion it into four soup bowls. Return the broth to a simmer and season with salt to taste. Add the spinach to the broth and continue to simmer until it’s wilted, 1 to 2 minutes more. Ladle the broth and spinach evenly over each portion of chicken. (I bet it would be fine to put the baby spinach in the bowl with the chicken and just laddle to hot broth over. Should wilt up just fine).

Top each serving with a dollop of the cilantro paste.

nutrition information (per serving):
Size : based on four servings; Calories (kcal): 160; Fat (g): 10; Fat Calories (kcal): 80; Saturated Fat (g): 2; Protein (g): 16; Monounsaturated Fat (g): 4; Carbohydrates (g): 4; Polyunsaturated Fat (g): 3; Sodium (mg): 700; Cholesterol (mg): 45; Fiber (g): 0;

A variation on STUFFED MUSHROOMS
Prepare a large Portabella mushroom as described in the above recipe.

Alternative filling (about 290 calories):
Chopped mushroom stalk
1/4 of a ripe avocado
a few slices of salami, chopped
1 oz/ 30gms of blue vein cheese (King Island, Tasmanian the best!)
1 tsp light sour cream
some chives and parsley chopped
ground pepper
Mix all these and stuff the grilled mushroom.
Sprinkle with a few pieces of shaved Parmesan on top.
Pop under the grill for a further 5 minutes.
Serve with a few Snow peas (whole pods) and a couple of cherry tomatoes.

For all those with a SWEET TOOTH:

here’s a very simple recipe for BANANA ICE CREAM – it really is delicious and only 150 calories per serving (makes 2 servings); and also it’s one of our ‘five-a-day’ foods

All you need is:

2 frozen bananas
75 ml greek yogurt
20 ml runny honey
15 ml milk

Blend altogether, keeping back half the yogurt, and when smooth add the remaining yogurt and give another quick whiz – put in a freezer proof container and freeze for 10 minutes – yes, it’s ready in only 10 minutes!

Enjoy

BAKED FISH PARCELS WITH COCONUT MILK AND KAFFIR LIME
Serves 2 200 cals per person

1 carrot – cut into ribbons with a peeler or mandolin
1 baby bok choy – bite-sized chunks
baking paper – cut into 2 squares
1 thinly sliced spring onion
1 sliced lemongrass stem
1 kaffir lime leaf each parcel
coriander and fish sauce
100g fish fillet x 2
1 tbs coconut milk each parcel

Divide the carrot, bok choy, onions and lemongrass between the paper squares and top each with 1 lime leaf. Add a few sprigs of coriander and a sprinkle of fish sauce.
Place 100g fish fillet and a tbs coconut milk on each.
Fold two edges into the centre, then pull the remaining edges together. Roll the parcel over tightly to secure the edges.
Bake for 15 minutes or until the fish is cooked.
Serve with lettuce or miracle noodles

Salmon Chowder
Gourmet Magazine | June 2007

Bacon and a little cream give this chowder lashings of decadence — but, because there are no thickeners, it’s surprisingly light.

This would also be easy to modify for those cutting carbs (use half the amount of potatoes) or cutting fat (use half and half instead of heavy cream…or even all milk no cream)

Yield: Makes 6 servings

1/2 pound red potatoes
1/2 pound sliced bacon, cut crosswise into 1/4-inch-wide strips…use ham if wanting to cut fat
2 cups chopped scallions (from 2 bunches)
1 cup fresh or frozen corn
1 tablespoon finely chopped garlic (3 cloves)
1 teaspoon finely chopped fresh thyme
1 Turkish or 1/2 California bay leaf
1/8 teaspoon dried hot red-pepper flakes
3 cups whole milk
2/3 cup heavy cream
1 (1 1/2-pound) piece salmon fillet (preferably wild), skin discarded and fish cut into 1-inch pieces
1/2 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons fresh lemon juice

Garnish: chopped fresh chives

Cut potatoes into 1/2-inch cubes, then cook in a 1- to 1 1/2-quart heavy saucepan of boiling salted water until just tender, 8 to 10 minutes. Drain in a colander and set aside.

Cook bacon (or ham) in a 5-quart heavy pot over moderate heat, stirring occasionally, until crisp, about 8 minutes. Transfer with a slotted spoon to paper towels to drain. Pour off all but 2 tablespoons fat from pot, then cook scallions, corn, garlic, thyme, bay leaf, and red-pepper flakes in fat in pot over moderately low heat, stirring occasionally, until scallions are tender, about 5 minutes.

Add milk and cream and bring just to a boil. Reduce heat to moderately low, then add cooked potatoes, salmon, bacon, salt, and pepper and cook, gently stirring occasionally, until salmon is just cooked through and begins to break up as you stir, 5 to 8 minutes.

Stir in lemon juice and salt and pepper to taste. Discard bay leaf before serving.

Thought this would be a great FD meal: courtesy of My Fitness Pal

Portobello Baked Eggs with Sun Dried Tomatoes

Ingredients

2 Portobello Mushroom Caps (3 1/2″ in diameter)
3 ounces Soft Goat Cheese
4 Sun-dried Tomatoes, diced (8g)
2 large eggs
2 dashes salt
Fresh cracked pepper
2 torn Basil leaves for garnish
Directions

Preheat oven to 400F.

Remove the stems from the mushroom caps and scrape out the gills with a spoon. Spray both sides of the mushroom with cooking spray or a light brush of olive oil on a paper towel and set the mushrooms onto a baking sheet.

Spread half of goat cheese, and sprinkle half of the sun-dried tomatos into each mushroom cap. Crack one egg into each, centering the yolk in the cavity where the stem was to prevent it from moving around.

Carefully transfer the baking sheet to the oven and bake until whites are cooked through and the eggs are done to your liking, about 15 minutes. Season with salt and pepper and top with basil before serving.

Notes:
Try to pick out portobellos with a wide lip to hold in the fillings.

If your egg yolk breaks or runs slightly off the mushroom while cooking, just reduce cooking time by a few minutes to avoid overcooking the yolk.

Nutrition Information

Serves: 2 | Serving Size: 1 mushroom cap

Per serving: Calories: 167; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 196mg; Sodium: 303mg; Total Carbohydrate: 5g; Dietary Fiber: 2g; Sugars: 1g; Protein: 14g

Nutrition Bonus: Potassium: 459mg; Vitamin A: 10%; Vitamin C: 0%; Calcium: 5%; Iron: 5%

Pumpkin Pie Almond Meal Muffins (low carb)

Makes 6 large Bundt muffins

1 1/2 cup canned pure pumpkin (not pumpkin pie filling)…this is the full
can less ¼ cup
2 1/4 cups blanched almond meal/flour
1/2 teaspoon salt
3/4 tsp teaspoon baking soda
1 ½ tsp ground cinnamon*
1 tsp ground nutmeg*
1/2 tsp ground ginger*
¼ tsp ground cloves*
3 TBS oil
3/4 cup sugar or sugar substitute equivalent ( I use ½ cup measurable
Splenda and 2 TBS of Truvia)
2 Tbs coconut milk, regular full fat milk or heavy cream
3 large eggs
1 tsp vanilla (and I throw in ¼ tsp of bourbon as well for deeper flavor)

*could probably skip all the separate spices and just do 1 TBS pumpkin pie spice.

Mix all the ingredients in a large bowl and mix well.

Spray mini-bundt muffin pan with Baker’s spray

Divide batter between the 6 mini-bundt muffin cups.

Bake at 350°F for 45 -50 minutes (25 min for regular muffins size)
Cool for 15 min. DO NOT OVERBAKE….they taste like carboard if they get too dry

Makes 8 large Bundt muffins

CAL 302 CARBS 7.3 w. Splenda /Truvia

OMEGA NUT WAFFLES

from “Low Carb Gourmet” by Karen Barnaby.

1/2 cup golden flaxseed meal
1/2 cup almond meal (hazelnut meal if fabulous here too)
1/2 cup walnut pieces…finely chopped by hand or done in food process so still chunky
2 tsp cinnamon
1/4 tsp salt
1/4 cup Splenda ( I use 2 TBS Splenda plus 1 TBS Truvia)
4 large eggs
1 cup milk, plain soy milk or almond milk ….or even kefir
1 tsp baking powder
2 TBS light olive oil (not Extra Virgin) or other light flavored oil
¼ tsp bourbon or rum (or vanilla extract)

Mix all ingredients in a med-large bowl with a whisk.
Cover and refrigerate for at least 1 hour or up to overnight.
Cook the waffles until light brown according to the manufacturer’s directions.

These may be of interest to all LOACAs interested in making “flourless” goodies. I’ve made the orange cake many, many times to delighted audiences, but the chocolate cake I’ve still to try. BTW it will probably work just as well without the very naughty ganache. Try serving with dollop of half-fat crème fraîche or Greek yogurt instead. More details on main LOACA thread.

Claudia Roden’s Orange Cake.

Ingredients
3 medium oranges
6 eggs separated
225g (7oz) castor sugar
200g (61/2 oz) ground almonds (known as almond flour in the USA)
1 tsp baking powder

Method
1) Place the whole unpeeled oranges in boiling water. Cover and bring to the boil. Simmer for 2 hours or until soft, adding more water when necessary.
2) Drain the oranges, cut into quarters, discard any pips and whizz the rest in a food processor, then cool.
3) Heat the oven to 180 ° C (gas mark 4).Grease a 23cm ring (9inch) spring form cake tin and line the base with baking paper.
4) Beat the egg yolks and sugar together in a large bowl until pale. Beat in the oranges, almonds and baking powder. In a separate bowl beat the egg whites until they form soft peaks and fold gently into the mixture.
5) Pour into the cake tin and bake for about 60min, until firm to the touch. Cover with a loose sheet of foil if it is over-browning. Cool in the tin and dust with icing sugar to serve.

Claudia Roden’s Gâteau au Chocolat

Ingredients

CAKE
250g dark chocolate (70% or above recommended)
6 large free range eggs, separated
75g caster sugar
100g ground almonds (known as almond flour in the USA)
Flour or matzo meal for dusting

GANACHE (optional – serving the cake with a dollop of half-fat crème fraîche or Greek yogurt would work just as well)

150ml double cream
150g dark chocolate

Method

Preheat your oven 180 deg C (Gas mark 4) Grease a 23cm (9 inch)cake pan and dust with your flour / matzo.
Melt the chocolate in a pan over another (slightly larger) pan of water, or a double boiler.
Whisk the egg whites in a clean mixing bowl until white and fluffy with dense peaks, as you would for meringue. Set aside.
Refill your mixer bowl with sugar and butter and beat until light and fluffy (they will be pale and creamy).
Add the ground almonds and melted chocolate and butter and mix thoroughly. Gently fold in the whisked egg whites, taking care not to knock out the air. At this point you can stir in the finely grated zest of one orange, if you like
Pour into your cake tin and make for 30 – 45 minutes. Test it by sticking a metal skewer or knife through it, when it comes out dry, it’s done.

GANACHE
Just as the cake is cooled, melt your chocolate as before. Stir through the cream and spread all over the cake once it’s cooled and out of the cake tin.

PS I haven’t a clue about either calorie count. In any case, I think these should be reserved for special occasions, especially if your guests include young relatives who can hoover up vast quantities and stay whippet-thin.

CREAMY OATS WITH FRUIT AND CREME FRAICHE

I am a great experimenter with food and this is one of my favourite breakfasts on a non-fast day, or as its only 200 calories makes a delicious and filling meal on a FD:

Basic Recipe:

30g Oats (I use porridge oats, but you could use jumbo, etc)
30g dried Cranberries (here you could use any dried fruit)
10g almonds (bash into small pieces)
5ml of maple syrup or runny honey
75ml half-fat milk (you could use skimmed/soya, etc.)

Prepare the above ingredients the evening before you want to eat it – place in a small bowl, stir, cover with clingfilm.

When you want to eat add fresh fruit of your choice – this morning I added a slice of melon (cut into small pieces) and half a passion fruit;
add 10g of creme fraiche (30% less fat – only 30 cals)
and then sprinkle ground cinnamon on top (or spice of your choice).

This is a recipe you can adapt to your taste using a little fresh fruit; instead of creme fraiche you could use greek yog.

My breakfast today was only 200 CALS.

As well as delicious its very nutritious – oats and almonds being one of the ‘superfoods’ and full of protein.

Enjoy