Tuna Toast

INGREDIENTS:

1 egg
1/4 cup evaporated milk
1/4 cup water
1 tablespoon sugar
2 slices bread (you want a sturdy bread that won’t disintegrate upon soaking)
1 7oz. tin tuna
2 tablespoons mayonnaise
1 tablespoon grated parmesan cheese
butter
salt
pepper
1 teaspoon honey
finishing salt or sea salt 

METHOD:

1. Combine egg, evaporated milk, water and sugar
2. Butter both slices of bread
3. Combine tuna, parmesan cheese and mayonnaise.
4. Season tuna mixture with salt and pepper to taste
5. Spread each slice (on buttered side) with about 1 tbsp tuna mixture per side 
6.Pair both slices to form the sandwich.
7. Preheat a small frying pan or skillet over medium heat and melt 1 – 2 teaspoons of butter
8. Dip both sides of sandwich in egg & milk mixture (about 8 seconds per side – use a spatula to help you turn the sandwich, it keeps it from breaking!)
9. Transfer sandwich to pan. Cook about 90 seconds per side – it’s ready to turn when heated side is crisp and has lovely dark brown streaks running through.
10. Transfer sandwich to plate and drizzle top with 1 tsp of honey
11. Sprinkle with a slight dash of finishing sat or sea salt  
12. Slice diagonally.

Healthy Oats and Banana Pancakes

Makes:

• 6 pancakes

Ingredients:

• 40 grams wholegrain oats
• 20 grams self raising flour
• pinch salt
• 1/2 cup milk 
• 1 banana
• 1/2 tsp vanilla essence
• 1/2 tsp cinnamon powder
• drizzle olive oil for frying

Instructions:

1. Blend the oats in a vitamiser.
2. Mix in the self-raising flour and blend.
3. Add the banana, vanilla, salt and cinnamon blending again.
4. Pour the mixture into a jug and mix through the milk.
5. Heat a flat pan up and drizzle a little olive oil onto it.
6. Pour the mixture on the pan and once golden brown, flip it over cooking the other side.
7. Serve with a little butter and maple syrup!

To convert plain flour into self-raising flour, add two teaspoons of baking powder to each cup of plain flour.

 Adding one teaspoon of cream of tartar and half a teaspoon of bicarbonate of soda to one cup of plain flour gives the same result.

Fruit and Yogurt Breakfast

Recipe Ingredients

(Serves 4)

• 2 cups (220g) untoasted muesli
• 3/4 cup (75g) NESTLÉ Malted Milk Powder
• 1 cup chopped canned or fresh fruit
• 3/4 cup (200g) low fat yogurt
• 1 tbsp honey

How to make

1. Combine muesli and NESTLÉ Malted Milk Powder in a medium bowl; mix well. Place fruit in a bowl, spoon over yogurt. Top with muesli mixture and drizzle with honey.

4. Serve immediately or if desired, place under a hot grill until muesli topping becomes toasted and golden.

Preparation time:

Pizza or Paratha?

Ingredients:
Onion chopped – 1 medium
Eggplant chopped – 1
Capsicum chopped – 1
Spring onion from green part- 1 cup
Spinach chopped – 1 cup
Red Crushed Chilli- ½ tsp
Salt as taste
Oregano- ½ tsp
Oil – 2 tbsp
Tomato puree or pizza sauce– as required

Red Fresh Chilli – 2
cheddar cheese – as requird

Method:
Take the pan and put some oil and heat it up. Then put in onion and sauté, then add capsicum, then add eggplant and fry well until eggplant is done a little bit. Then add oregano and cook then put red fresh chilli and red crushed chilli and fry. Then put spinach and spring onion (green part) and then add tomato sauce or pizza sauce and mix well.
Let it cool down otherwise the paratha will tear.
Now fill this filling and cheddar cheese crushed in pizza dough and make paratha on frying pan with a little oil and serve hot.

Note: this vegetable filling can be used for pizza toppings.

For Pizza Dough:

Ingredients:
Plain flour – 2 cup
Baking powder – 3 tsp
Egg – 1
Salt – ½ tsp
Cooking oil – as required

Mix all ingredients with milk or water and make dough and keep a side for at least 30 min.

Fried rice wrapped in an Omlette

Pattaya Fried Rice ( Omelette wrapped fried rice. Very popular in Malaysia and Thailand )

Serves: 1

You will need

For omelette:

2 eggs
2 teaspoon milk
1/2 teaspoon corn flour or all purpose flour
Salt to taste ( 1/4 teaspoon )
2 teaspoon cooking oil

Method

Whisk egg, milk, corn flour / all purpose flour and salt together in a medium bowl until soft peaks form ( quantity will be double ).


Lightly coat an omelet pan (11 - inches in diameter ) or big skillet with cooking oil and heat over medium heat 1 minute. Pour omelette mixture into pan, spread it evenly and cook until mixture begin to set on bottom.

The underside should be light golden in color.


Once it turn light golden color, remove carefully with a flat spatula. Omelette is ready now.


For fried rice:

Serves: 1

You will need

You can use cooked prawns or cooked boneless chicken instead of vegetables.

1 cup ( 100 g ) cooked and cooled rice ( rice should not be overcooked )
1 tablespoon oil
1 bunch spring onion, finely chopped
6 cloves garlic, finely chopped
2 teaspoon tomato sauce
2 tablespoon capsicum, chopped
2 tablespoon carrot, finely chopped
1/2 teaspoon salt ( or to taste )
1/2 teaspoon pepper powder ( optional )

Method

For Fried Rice:

In another wide pan / wok, heat oil. Add chopped spring onions and garlic and fry for 6 - 8 minutes.


Add tomato sauce and stir well.


Add finely chopped carrot and capsicum. Saute for 3 - 4 minutes.


Add cooked and cooled rice and salt to taste. Mix well. Do not cover with lid. Stir continuously and fry for 8 minutes on a low heat. Sprinkle pepper powder if you required.

Final presentation:

Place omelette on a serving plate and arrange fried rice in the centre of the omelette and wrap carefully ( like a packet ). Serve with tomato slices, cucumber slices and chilly sauce.

Baked Mini-Frittatas

(Makes four whole-breakfast size mini-frittata)

You will need a metal or ceramic 4-cup muffin pan with one-cup sized cups to make this recipe, or use 4 large silicone muffin cups.

1 1/2 cups broccoli flowerets (cut into small, bite-sized pieces)
1/2 cup low-fat cheddar cheese
4 heaping tsp. coarsely-grated Parmesan cheese
6 eggs
1/2 cup low-fat cottage cheese (not rinsed or drained)
1 tsp. seasoning
fresh-ground black pepper to taste

Preheat oven to 375F/190C.   Spray muffin cups with non-stick spray.

Cut broccoli into small, bite-sized flowerets.  (If you cut through the broccoli stem and then pull the floweret part apart, you can avoid the mess from broccoli "crumbs" on the cutting board.)   Divide broccoli between the four cups, and microwave on high for about 3 minutes, or until broccoli just starts to cook.  Put a generous pinch of cheddar cheese (about 2 T) on top of the broccoli, then add a heaping teaspoon of coarsely-grated Parmesan.

Break eggs into a glass measuring cup with a pour spout, and beat with a fork until egg yolks and whites are combined.  Add cottage cheese, seasoning, and black pepper, and stir to combine.  Pour egg mixture over broccoli and cheese, dividing the eggs evenly among the four cups.  Stir gently with the fork so ingredients are evenly distributed.

Bake for about 35 minutes, or until eggs are firm and frittatas are starting to get slightly browned on top.  Serve hot, topped with a dollop of low-fat sour cream if desired.  

Frittatas can be kept in the fridge for several days and microwaved to reheat.  Don't microwave for more than 1-2 minutes or the eggs will get rubbery

Reinvent your breakfast

Having the same boring cornflakes everyday can tire you out. But with a bit of creativity you can give an interesting spin to your same old breakfast, while retaining its health content. 

Here we share some valuable tips with you.

- Add a small scoop of jam or maple syrup to your bowl of porridge to make it delicious. Even flavoured yogurt makes for a great accompaniment to porridge.

- Go for bagels, muffins, cake or croissant. Bagels particularly taste good with breakfast cereals. Spread some cream cheese or jelly on it and it'll taste even better.

- If you wish to make your breakfast a lavish fare, try out a combination of cereals with crispy pancakes. Pancakes are easy to make. Simply mix wheat flour, honey, one egg, baking powder, milk, salt and oil, and serve it with roasted tomatoes.

- Another way to make your dull breakfast interesting is by making it protein rich. Try out mushroom French egg toast or mushroom egg scramble with your cornflakes. Add to it cherry tomatoes and baked beans and have it with cheese or spinach dip.

- To make your breakfast fibre-rich, put together a sandwich with whole grain cereals and nuts. You can opt for whole wheat or multi-grained bread as it is rich in dietary fibre, and stuff it with spinach, corn, mushroom and mashed potato.

- Such fruits as strawberry, banana, cherry and mango, and nuts go very well with any kind of breakfast. A fistful of nuts and dry fruits taken everyday boosts your energy levels. Take fresh fruit juice with your breakfast cereal, but avoid the canned and bottled ones. 

5 breakfasts for on-the-go

The Sandwich and Wrap

Sure, we can opt for a traditional ham-and-cheese, or veggie-and-hummus, but breakfast sandwiches also serve as the perfect hand-held meal. Make your favourite breakfast scramble (tofu or egg), add some lettuce and tomato and a squirt of mustard, and head out the door. Tortillas, a couple slices of bread, and pitas all make for the perfect home for our favourite fixings.

The Smoothie

We’ve written before how much we love smoothies –especially the green kind – and bringing it in a bottle makes for easy transport. It’s super easy to put some frozen fruits, along with a protein source, a few healthy nuts and seeds, some nondairy milk or yogurt, and even a little all-natural hemp protein before in a blender. Press the “on” button, slip on your jacket and shoes, and it’ll be done in a jiffy.

The Fruit

Pair your favourite fruit along with a little protein and fat and you have yourself a complete meal. When you eat fruit on its own, the natural sugars absorb quickly into your bloodstream, unleashing some hunger in just about an hour. Fat and protein slow down the absorption, making the sastifaction lasting a few hours instead. If you’re in a pinch, grab an apple and a handful of almonds, or portion off some peanut or nut butter in a container the night before for dipping.

The Muffin

A muffin, a couple clementines, and a hard-boiled egg makes for an easy breakfast prepared days in advance. Use any of our super easy and quick banana bread recipes to prepare a dozen muffins instead. Simply bake for about 20 to 25 minutes, instead of the allotted time for the loaf.

The Coffee

For some, coffee is the go-to-breakfast of choice. But really, you should try rounding it out. Opt for a piece of whole grain toast slathered with some peanut or nut butter and half of a banana sliced on top. You’ll get all your food groups and stay satisfied throughout the morning, with this perfect combination of complex carbohydrates, fat, and protein.

Strawberry, Banana & Nutella Panini

Prep time: 10 min | Cook time: 6 min (3 min per sandwich batch) | Total time: 17 min

Yield: 4 panini

INGREDIENTS:

• 8 slices multigrain bread
• 3/4 cup Nutella chocolate hazelnut spread
• 4-6 strawberries, hulled and sliced
• 1 banana, sliced
• 2 tablespoons melted butter

DIRECTIONS:

1. Preheat the panini grill to medium-high heat.
2. For each sandwich: Spread 1-2 tablespoons of Nutella inside two slices of bread. Top one slice with strawberries and bananas in a single layer. Close the sandwich and brush melted butter on top.
3. Grill for 2-3 minutes until the sandwich is heated through and the bread is toasted. Slice in half, serve immediately and enjoy!

Hash Browns

Hash Browns

Ingredients

1 egg, beaten
4 medium potatoes, peeled
1 medium onion
salt & pepper
3-4 tblsp vegetable oil for frying

Method
1.Coarsely grate the potatoes and onions onto a tea towel.
2.Squeeze out the excess liquid by twisting the towel.
3.Place the mix into a large mixing bowl and mix in the egg, salt & pepper.
4.Heat the oil in a frying pan.
5.Add spoonfuls of the potato mixture and flatten into patties (about 1cm thick).

6.Cook for 2-3 mins each side (until browned).

Serves : 4

Preparation : 10 mins

Cooking time : 5 mins

Bread Fritters

Ingredients:

7-8 slices of brown/white bread,

1 cup gramflour (besan),

1/2 tsp ground garlic,

1/4 tsp turmeric powder,

3/4 tsp red chilli powder,

A tbsp of finely chopped coriander leaves,

Salt to taste,

Water,

Oil for frying.

Method:

Scrape of the sides of the bread slices or cut them into round shape with a small bowl, as seen in the picture.
In a mixing bowl, combine rest of the ingredients except oil. Prepare a batter of dipping/coating consistency.

Heat some oil in a frying pan. Dip each bread slice into the batter and place it into the frying pan. Cook from both sides until golden brown in color (on medium flame or adjust accordingly). Serve hot with tomato ketchup or green chutney. Bread Fritters or Pakoras can be served as breakfast or brunch.

Health benefits of Breakfast

Health benefits of Breakfast

Source - Nestle Family

“Breakfast is the most important meal of your day!”

It’s not a myth or an old wives’ tale. In fact nutrition experts around the world recommend a healthy balanced breakfast, everyday! Why? Because it provides your body with the energy and nutrients you need to get a fresh morning start and prepare for a day full of activities.

But why is it so essential and how does breakfast really help you? Actually, the benefits of breakfast are multiple, because it:

Restores the level of sugar in the body: Breakfast is an important meal taken in the morning after an overnight fast: its major role is to balance sugar levels in your body after hey have gone down during the night.

Boosts the body’s metabolism: Eating a small meal makes digestion easy and efficient, and prompts your body to burn calories more effectively.

Provides energy for the body: A breakfast that’s rich in slowly digestible carbohydrates will give your body sustainable energy and vitality, especially during a day full of activities.

Controls the appetite: Breakfast helps in regulating appetite, and controlling the right quantity and quality of food you eat during the day.

Promotes mental performance:In addition to enhancing physical activity, the morning meal helps promote mental activity, which leads to concentration and better performance for you and your family. Not to forget its important role in positively influencing the performance of children at school and increasing learning abilities!

Helps meet nutritional needs: Having a balanced breakfast helps cover nutritional needs from proteins, carbohydrates, vitamins and minerals.

Brings the family together: One benefit of breakfast is that it gathers all your family together every morning, even if for a few minutes, and enhances family bonds.

It is recommends that your breakfast should provide 1/2 4 to 1/3 of your energy/calorie needs. And to be nutritious, breakfast should be varied and include a source of whole grains that provides energy, a source of dairy product that provides calcium and proteins and a serving of fruits and/or vegetables that gives vitamins, minerals and fibre.

So if you’re planning on helping your family stay healthy, smart and active all day long, the best thing to do is ensure that they have a nutritious morning meal, packed with goodness and strength.