As we all know, breakfast is the most important meal of the day, and these delicious, nutritious recipes will sustain you through the morning. Just remember, if you are adding toast to your meal, make sure it’s just one slice of low-GI bread. Many of the fish- and egg-based recipes also make a lovely light lunch, served with a fresh green salad.
Traditional Swiss muesli is packed with dried fruit and therefore carbs. To reduce the carb levels and GI rating in this recipe without sacrificing flavor, I have used nuts, seeds, and low-GI fruit, such as dried currants, apricots, and cranberries.
SERVES 6
Prep time: 10 minutes
Cooking time: 10 minutes
2 cups old-fashioned oats
Grated zest of 2 oranges
¼ cup orange juice
½ cup unsweetened shredded coconut
1 teaspoon ground cinnamon
3 tablespoons slivered almonds, plus extra to garnish
3 tablespoons sunflower seeds
3 tablespoons pumpkin seeds
3 tablespoons sesame seeds
3 tablespoons buckwheat
3 tablespoons flaxseeds
3 tablespoons amaranth puffs
1 cup dried currants, chopped dried apricots, or dried cranberries (or a combination)
3 apples, grated, optional
Blueberries, optional
Preheat the oven to 400°F and line a large rimmed baking sheet with parchment paper.
Place the oats in a line on the prepared sheet and sprinkle with the orange zest and juice. Put the coconut in a line next to the oats and sprinkle with the cinnamon. Continuing the striped pattern, add the almonds, sunflower seeds, pumpkin seeds, sesame seeds, and buckwheat. Transfer the sheet to the oven and bake for about 10 minutes or until the seeds are golden. Set aside to cool completely.
Transfer the contents of the baking sheet to a bowl and mix with the flaxseeds, amaranth, and dried fruit.
Serve with grated apple and/or blueberries, if using, and your choice of low-fat milk, soy milk, or plain yogurt.
The muesli will stay fresh for several weeks in an airtight container in the fridge (it should be stored cold to prevent the nuts and seeds from becoming rancid).
331 calories; 11 g protein; 47 g carb; 13 g fat; 2 g saturated fat; 0 mg cholesterol; 10 g fiber; 9 mg sodium
This is especially good when fresh peaches and nectarines are in season, but it also works well with canned peaches in natural juice.
SERVES 2
Prep time: 10 minutes
Cooking time: 10 minutes
Olive oil spray
4 slices lean bacon, fat removed
2 ripe peaches, pits removed, each sliced into 8 segments
¼ cup low-fat ricotta
Pinch of ground cinnamon
2 slices light rye or low-GI whole grain bread
2 teaspoons pear or apple juice concentrate
Heat a nonstick grill pan over medium heat and spray with oil. Add the bacon and cook for 2 to 3 minutes on each side or until lightly golden. After 1 to 2 minutes add the peach segments and cook each side until golden.
Meanwhile, gently mix together the ricotta and cinnamon.
Toast or grill the bread if you like and place a piece on each plate. Top with the bacon, ricotta, and peach segments, then drizzle with the pear juice concentrate and serve.
243 calories; 15 g protein; 22 g carb; 11 g fat; 5 g saturated fat; 35 mg cholesterol; 5 g fiber; 682 mg sodium
Replace the berries with canned peaches or shredded apples when berries are out of season.
While this is not strictly a low-carb breakfast, it is low GI, high in protein, and (with the berries) full of antioxidants and folate. It makes a great start to the day.
SERVES 2
Prep time: 10 minutes
Cooking time: 5 minutes
1 large egg
1 teaspoon grated orange zest
½ teaspoon vanilla extract 3 to 4 pieces low-GI whole grain bread (depending on the size of the bread and the cutter)
1 teaspoon butter
Olive oil spray
¼ cup low-fat cottage cheese
1 cup blueberries or mixed berries
1 tablespoon pure maple syrup
Shredded mint, optional
Gently whisk together the egg, orange zest, and vanilla. Use a small cookie cutter or drinking glass to make three small bread circles for each person, then briefly submerge the bread rounds in the egg mixture.
Heat a nonstick frying pan over medium-high heat and add the butter and oil. When sizzling, add the eggy bread and cook for 1 to 2 minutes on each side or until golden.
To serve, slide three bread rounds onto each plate, top with cottage cheese and berries, and drizzle with a little maple syrup. Sprinkle a little shredded mint over the top, if desired.
252 calories; 13 g protein; 38 g carb; 6 g fat; 1 g saturated fat; 112 mg cholesterol; 10 g fiber; 257 mg sodium
If you find the shakes are a little thick, add more milk or water.
These high-protein, low-GI fruit shakes are a great breakfast solution when you don’t have a lot of time in the morning, or you can enjoy them later in the day as a nutritious pick-me-up.
Experiment with different low-GI fruit and ingredients, such as wheat germ, lecithin granules, amaranth, and different seeds, or try soy milk or orange, pineapple, pear, or apple juice (with no added sugar) in varying quantities. Adding a couple of tablespoons of yogurt that contains acidophilus bifidus is a great way to include a probiotic in your daily diet. A few drops of rosewater or mint water add a subtle flavor, but don’t overdo it—a little goes a long way!
All of these recipes make one shake. Simply place the ingredients in a blender, process until smooth, and serve in a tall glass.
Crushed Pineapple, Orange and Ginger Shake½ cup canned crushed pineapple (with no added sugar)
½ orange, peeled, seeds removed
1 to 2 teaspoons grated ginger (to taste)
3 tablespoons vanilla protein powder
⅓ to ½ cup low-fat milk or soy milk
Small handful of ice
1 tablespoon LSA (page 13)
264 calories; 18 g protein; 38 g carb; 6 g fat; 1 g saturated fat; 9 mg cholesterol; 4 g fiber; 173 mg sodium
Pear, Apple and Soy Thick Shake½ apple, skin on, roughly chopped
½ ripe pear (or use 5 slices canned pear in natural juice)
1 teaspoon pear or apple juice concentrate (or 3 tablespoons pear juice from the can)
3 tablespoons vanilla protein powder
1 tablespoon wheat germ
2 tablespoons passionfruit pulp
⅓ to ½ cup low-fat soy milk
Small handful of ice
256 calories; 17 g protein; 42 g carb; 4 g fat; 0 g saturated fat; 6 mg cholesterol; 10 g fiber; 139 mg sodium
Peach, Strawberry and Vanilla Soy Smoothie½ cup strawberries
½ cup canned peaches in natural juice
3 tablespoons vanilla protein powder
1 teaspoon vanilla extract
⅓ to ½ cup low-fat soy milk or milk
Small handful of ice
1 tablespoon LSA (page 13)
Pomegranate seeds, to garnish, optional
251 calories; 15 g protein; 34 g carb; 6 g fat; 0 g saturated fat; 6 mg cholesterol; 5 g fiber; 162 mg sodium
Orange, Berry and Mint Shake½ orange, peeled, seeds removed
½ cup fresh or frozen mixed berries
3 tablespoons vanilla protein powder
⅓ to ½ cup low-fat milk
Small handful of ice
2 tablespoons finely chopped mint, optional
177 calories; 15 g protein; 27 g carb; 2 g fat; 1 g saturated fat; 9 mg cholesterol; 4 g fiber; 162 mg sodium
Replace the cherry tomatoes with six finely sliced sun-dried tomatoes, if preferred.
I love the intensity of flavors the basil and olives bring to this omelette. It’s particularly delicious served with crispbread.
SERVES 2
Prep time: 5 minutes
Cooking time: 10 minutes
3 large eggs
2 large egg whites
3 tablespoons low-fat cottage cheese
½ cup chopped basil
Flaky sea salt and freshly ground black pepper to taste
Olive oil spray
8 marinated kalamata olives, pitted and squashed
8 cherry tomatoes, roughly chopped
2 tablespoons soft goat cheese or feta marinated in olive oil
2 cups arugula
Gently whisk together the egg, egg whites, cottage cheese, and basil and season with salt and pepper.
Heat a small nonstick frying pan over medium heat. When hot, lightly spray with oil, then pour in the egg mixture. Cook for 2 to 3 minutes, then dot the olives, tomatoes, and cheese over the omelette. Reduce the heat to low, then place a lid over the pan and cook for another 3 to 4 minutes or until the omelette is cooked through. Alternatively, finish cooking under the broiler for a golden finish.
To serve, arrange some of the arugula on two plates. Cut the omelette in half and slide onto the leaves. Scatter the remaining arugula over the top and serve.
253 calories; 19 g protein; 7 g carb; 14 g fat; 5 g saturated fat; 326 mg cholesterol; 1 g fiber; 719 mg sodium
This features regularly on our breakfast menu—the thyme and ricotta make it tasty and light.
SERVES 2
Prep time: 10 minutes
Cooking time: 10 minutes
1 teaspoon butter
Olive oil spray
4 ounces white mushrooms, finely sliced (about 4 medium mushrooms)
1 tablespoon finely chopped thyme, plus extra leaves to garnish
3 large eggs
2 large egg whites
2 tablespoons low-fat ricotta
Flaky sea salt and freshly ground black pepper to taste
1 cup baby spinach
2 tablespoons shredded Jarlsberg or Parmesan
Heat a medium nonstick frying pan over medium heat, add the butter, and spray with oil. Add the mushrooms and thyme and cook for 2 to 3 minutes, then remove and place in a bowl. Wipe out the pan.
Gently whisk together the eggs, egg whites, ricotta, and 2 teaspoons water and season with salt and pepper. Return the pan to low heat and add a little more oil. Pour in the egg mixture and cook for 2 to 3 minutes, then arrange the mushroom mixture and spinach evenly over the omelette. Sprinkle with cheese, then place a lid over the pan and cook for another 3 to 4 minutes. Turn off the heat and leave with the lid on for a minute or two until the omelette is cooked through. Alternatively, finish cooking under the broiler for a golden finish.
Cut the omelette in half, then slide onto two plates and serve.
206 calories; 19 g protein; 5 g carb; 12 g fat; 4 g saturated fat; 335 mg cholesterol; 1 g fiber; 489 mg sodium
Use low-fat cheddar or a little goat cheese instead of Gruyère, if preferred, or replace the chives with chopped basil, cilantro, dill, or flat-leaf parsley.
SERVES 2
Prep time: 10 minutes
Cooking time: 5 minutes
8 thick asparagus spears (or use 12 to 14 thinner spears or 2 bunches baby asparagus)
3 large eggs
2 large egg whites
½ cup finely chopped chives
Flaky sea salt and freshly ground black pepper to taste
Olive oil spray
3 ounces thinly sliced cooked turkey breast
¼ cup grated Gruyère
Snap the asparagus spears where they break naturally (this removes the woody ends) and lightly steam or microwave until just tender. Leave them whole or cut them into bitesized pieces on the diagonal.
Gently whisk together the eggs, egg whites, 1 tablespoon water, and most of the chives (reserve 1 tablespoon for garnish). Season with salt and pepper.
Heat a medium nonstick frying pan over medium heat. Lightly spray with oil, then pour in the egg mixture and cook for 2 to 3 minutes. Scatter the turkey over the egg, followed by the asparagus, then sprinkle with the cheese. Place a lid over the pan and cook for another 3 to 4 minutes or until the omelette is cooked through. If the base appears to be cooking too quickly, turn off the heat and leave with the lid on for a minute or two until the omelette is cooked through. Alternatively, finish cooking under the broiler for a golden finish.
Cut the omelette in half, then slide onto two plates. Sprinkle with the reserved chives and serve.
256 calories; 29 g protein; 7 g carb; 13 g fat; 5 g saturated fat; 352 mg cholesterol; 2 g fiber; 503 mg sodium
I must admit I don’t usually cook smoked salmon, but it works wonderfully here with the bite of capers and fresh tzatziki. Canned salmon also works well; either form provides plenty of protein.
SERVES 2
Prep time:10 minutes
Cooking time: 5 minutes
4 large eggs
2 large egg whites
½ cup light evaporated milk
¼ cup finely chopped dill
Flaky sea salt and freshly ground black pepper to taste
Olive oil spray
4 ounces smoked salmon, torn into large pieces
1 tablespoon capers
2 vine-ripened tomatoes, finely chopped
2 tablespoons low-fat tzatziki (page 15)
Preheat the broiler to medium.
Vigorously whisk together the eggs, egg whites, milk, and half the dill and season with salt and pepper.
Heat a medium nonstick frying pan over medium heat and lightly spray with oil. Add the egg mixture, then reduce the heat to medium–low and cook for 2 to 3 minutes. Sprinkle the smoked salmon over the egg mixture, then place under the broiler for 2 to 3 minutes or until golden and cooked through.
Meanwhile, combine the capers, tomatoes, and remaining dill.
Slide the frittata onto a serving plate, scatter the tomato mixture over the top, and finish with a few dollops of tzatziki.
372 calories; 35 g protein; 16 g carb; 19 g fat; 7 g saturated fat; 470 mg cholesterol; 1 g fiber; 1523 mg sodium
These pancakes are delicious, protein-rich, and healthy—the smoked salmon and spinach are both high in antioxidants and rich in vitamins E and C, and the omega-3 in the fish will help to fight heart disease. If you prefer, make one large pancake and slice it in half.
SERVES 2
Prep time: 10 minutes
Cooking time: 5 minutes
2 large eggs
¼ cup plus 2 tablespoons low-fat ricotta
2 tablespoons finely chopped dill
2 tablespoons low-fat cottage cheese, drained of any excess liquid
Good squeeze of lemon juice
Flaky sea salt and freshly ground black pepper to taste
Olive oil spray
1½ cups baby spinach
4 ounces smoked salmon
Vincotto or aged balsamic vinegar, optional
Gently whisk together the eggs, ricotta, and half the dill to form a batter.
In a separate bowl, combine the cottage cheese, lemon juice, and remaining dill. Season with salt and pepper.
Heat a small nonstick frying pan over medium heat and lightly spray with oil. Pour in half the batter to make three small pancakes and cook for 1 to 1½ minutes on each side. Remove and keep warm while you cook the remaining pancakes.
To serve, place three pancakes on each plate. Spread the cottage cheese mixture over the pancakes, then place a few spinach leaves on top. Stack the smoked salmon on the spinach and season with salt and pepper. Drizzle with a little vincotto or balsamic vinegar, if desired.
220 calories; 28 g protein; 5 g carb; 11 g fat; 4 g saturated fat; 245 mg cholesterol; 1 g fiber; 1149 mg sodium
For a long time sardines were not high on my list of favorite foods, but I have been converted. They are so delicious in this simple combination, and wonderfully good for you.
SERVES 2
Prep time: 10 minutes
Cooking time: 5 minutes
½ cup homemade tomato sauce (page 130) or ready-made tomato pasta sauce or passata
One 4-ounce can sardines in spring water, drained
2 slices light rye or low-GI whole grain bread, toasted
½ avocado, sliced
1 tablespoon grated lemon zest
Squeeze of lemon juice
Freshly ground black pepper to taste
Heat the tomato sauce in a small saucepan over low heat. Add the sardines and gently cook for 2 to 3 minutes or until warmed through.
To serve, place a piece of toast on each plate and spoon the sardines and sauce over the top. Layer the avocado over the sardines and sprinkle with lemon zest and a squeeze of lemon juice. Season with the pepper.
369 calories; 17 g protein; 36 g carb; 21 g fat; 1 g saturated fat; 0 mg cholesterol; 6 g fiber; 481 mg sodium
To add a bit of extra punch, mix a little grated horseradish with the cottage cheese.
Reduce the carbs in this nutritious breakfast by using low-carb crispbread, or forget the bread altogether and serve the salmon on lean bacon, with lettuce as a base.
SERVES 2
Prep time: 10 minutes
Cooking time: 1 minute
2 slices light rye or low-GI whole grain bread
¼ cup low-fat cottage cheese
4 ounces smoked salmon
1 avocado, sliced
1 tablespoon finely chopped chives
1 tablespoon finely chopped red onion, optional
Capers, optional
1 teaspoon vincotto
Lemon wedges, to serve, optional
Toast or grill the bread if you like and spread with cottage cheese. Place the salmon and avocado on top and sprinkle with the chives, onion, and capers, if using. Finish with a drizzle of vincotto and serve with lemon wedges, if desired.
266 calories; 19 g protein; 21 g carb; 13 g fat; 3 g saturated fat; 25 mg cholesterol; 4 g fiber; 940 mg sodium
For a higher-carb option (but still low GI), add a couple of layers of lasagna sheets.
This takes a little time to prepare, but you can do it all in advance and reheat it when you’re ready to eat. Served with a green salad, it makes the perfect light lunch for a crowd.
SERVES 8
Prep time: 30 minutes
Cooking time: 1 hour 35 minutes
2 large eggplants, cut into ½-inch-thick rounds
Flaky sea salt and freshly ground black pepper to taste
1½ pounds spinach
3 cups tomato passata or tomato sauce
2 tablespoons tomato paste
4 garlic cloves, finely chopped
1 cup chicken stock
1½ cups chopped flat-leaf parsley and/or basil
1 large egg
1 cup low-fat ricotta
1 cup low-fat cottage cheese
Olive oil spray
½ cup grated Parmesan
Preheat the oven to 350°F.
Sprinkle the eggplant slices with salt and set aside for 15 minutes.
Meanwhile, wash and coarsely chop the spinach, then place in a colander and shake well (you still want a little water clinging to the leaves). Place in a large saucepan over medium heat and cook for 3 to 4 minutes or until wilted, stirring after a minute or two to stop the spinach from sticking to the pan and burning. Return to the colander and squeeze out as much liquid as you can.
Pour the tomato passata into the pan and heat over medium-high heat. Add the tomato paste, garlic, stock, and 1 cup of the parsley and simmer for 15 to 20 minutes.
Meanwhile, whisk together the egg, ricotta, and cottage cheese and season with salt and pepper. Stir in the spinach.
Rinse the eggplant slices, then pat dry with paper towels. Heat two large nonstick frying pans over medium-high heat and spray with oil. Add the eggplant slices and cook for 3 to 4 minutes. Turn the slices, spraying the pan with a little more oil, and cook for another 3 to 4 minutes. Remove and drain on paper towels. (You can do this in one frying pan if you like; I suggest two pans only to reduce the cooking time, as there are quite a few slices to fry.)
Spray a 9 × 13-inch nonstick lasagna or baking dish with oil, then layer with the tomato sauce, eggplant slices, and cheese mixture. Repeat until all the ingredients have been used, finishing with a layer of tomato sauce, and sprinkle with the remaining herbs. Cover with foil and bake for 45 minutes. Remove the foil and sprinkle with the Parmesan, then return the lasagna to the oven for another 15 to 20 minutes or until cooked through. Cover with foil again if it starts to brown too much on top.
192 calories; 18 g protein; 23 g carb; 5 g fat; 2 g saturated fat; 39 mg cholesterol; 8 g fiber; 491 mg sodium
Like the lasagna on the previous page, this light, flavorful dish is perfect for sharing with friends for lunch. My son loves it sliced and toasted in a wrap with a little grated cheddar—another great snack idea, which can be adopted with any type of omelette or frittata.
SERVES 4
Prep time: 15 minutes
Cooking time: 45 minutes
3 to 4 zucchini, grated
1 tablespoon olive oil
1 leek, white part only, finely sliced
6 slices lean bacon, fat removed, cut into ½-inch squares
6 large eggs
½ cup finely chopped dill
Flaky sea salt and freshly ground black pepper to taste
½ cup grated Parmesan
Olive oil spray
Green salad
Preheat the oven to 350°F.
Place the grated zucchini in a colander and squeeze out as much liquid as possible.
Heat the oil in a large frying pan over medium-high heat and cook the leek and zucchini for 4 minutes or until the zucchini has softened, stirring constantly. Return the mixture to the colander and remove any excess liquid by pressing with paper towels.
Add the bacon to the pan and cook for 1 to 2 minutes.
Meanwhile, vigorously whisk together the eggs, dill, salt and pepper, and half the Parmesan. Add the bacon, leek, and zucchini to the egg mixture and stir well.
Spray a 9-inch pie pan with oil. Pour in the bacon and vegetable mixture and bake for 15 minutes. Sprinkle with the remaining Parmesan and bake for another 20 to 25 minutes or until golden and cooked through. Serve with a green salad.
323 calories; 23 g protein; 9 g carb; 22 g fat; 8 g saturated fat; 351 mg cholesterol; 2 g fiber; 880 mg sodium
