ALL · breakfast · Diabetic Options · Healthy Eating Ideas

Kale and Tomato Frittata

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Serves 2 or 1 if your hungry!   Calories per serving 135, Fat 6g 2.1g sat. fat, Carbs 12g, Protein 9g.

1 cup or about 1 large handful kale

2 eggs, 1 egg white

50ml skimmed milk

salt and pepper to season

8 cherry tomatoes

20g cheddar cheese (grated) or you can use whichever you prefer

1 teaspoon oregano

 

1. Preheat oven to 190 deg. Lightly fry Kale and tomatoes in a shallow pan for about 6-8 mins.

2. Meanwhile whisk eggs, white, milk, salt, pepper and oregano together.

3. Transfer Kale and tomatoes into an oven ready dish, approx 8″ diameter.

4. Add grated cheese on top evenly and pour in egg mixture evenly.

5. Bake in oven for about 20 mins. Serve. Yummy!

You could use black peppercorn instead of pepper or even add in some paprika for that extra flavour.

ALL · Desserts · Diabetic Options

Chocolate orange custards

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Serves 2  – per serving 169 kcal, 5 g fat (3g sat fat), 23g carbs, 8g protein

3/4 cup of skimmed milk

4 squares of 90% cocoa chocolate

2 teaspoons of vanilla extract

1 egg

1/2 teaspoon of orange extract

1 tablespoon of splenda sugar

butter

 

1. Pre-heat oven on Multilevel to 160 deg. Butter bottom and sides of custard mould/dish and sprinkle some sugar around, shaking off excess. Place into a shallow dish and set aside.

2.  In a saucepan mix milk, 1 tablespoon of sugar, chocolate pieces and 1 tsp of vanilla extract, gently heat through until chocolate is melted.

3. In a bowl combine egg, 1 tsp vanilla extract and 1/2 teaspoon of orange extract.

4. Gradually whisk the milk mixture with the egg mixture and remove any foam from surface.

5. Pour mixture into the moulds, pour boiling water into the shallow dish around the moulds and place in oven for approx 30-35 mins.

6. Remove moulds from dish and allow to completely cool in moulds/pots on a rack. Once cooled, cover and refrigerate for approx 2 hours.

7. To unmold custards, loosen edges with a knife, slipping its point in between the custard and cup to let in air. Then place a dessert plate over each custard, turn mold or custard pot and plate over together releasing the custard onto plate. Decorate with some strawberries for garnish.

Yummy!!

ALL · Bread · Diabetic Options

Multi Grain Rolls

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Diabetic Rolls – makes 20-24

400g all purpose flour

2 x 75g packs of dried active yeast

1 cup (150ml) fat free milk

35g honey

35g butter (unsalted)

2 tsp salt

2 eggs

100g wholemeal flour

75g Rye flour

75g rolled oats

50g toasted wheatgerm

1 tbsp water

Sesame or poppy seeds or any seed of your choice

1. In a large mixing bowl combine 300g of the all-purpose flour and the yeast; set aside. In a medium saucepan heat and stir milk, honey, butter, and salt just until warm (120 degrees F to 130 degrees F) and butter almost melts; add to flour mixture along with the 2 eggs. Beat with an electric mixer on medium speed for 30 seconds, scraping bowl frequently. Beat on high speed for 3 minutes, scraping bowl occasionally. Using a wooden spoon, stir in whole wheat and rye flours, the oats and the wheat germ. Stir in as much of the remaining all-purpose flour as possible.

2. Turn dough out onto a lightly floured surface. Knead in enough of the remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape dough into a ball. Place in a lightly greased large bowl; turn once to grease the surface of the dough. Cover and let rise in a warm place until double in size (1 to 1- 1/2 hours).

3. Punch dough down. Turn dough out onto a lightly floured surface. Divide dough into 6 portions. Cover; let rest 10 minutes. Meanwhile, lightly grease 2 large baking sheets.

4. To shape, divide each portion of dough into four equal portions (to make 20-24 total portions). Shape each portion of dough into a ball by pulling dough and pinching underneath. Flatten and pull each ball to form a 4 x 1-1/2-inch oval. Place on prepared baking sheets. Using kitchen shears, make three slanted cuts about 3/4-inch deep on top.

5. Cover and let rise in a warm place until nearly double in size (30 to 45 minutes). Preheat oven to 190 deg (375F). In a small bowl combine the beaten egg and water. Brush tops of ovals with the egg mixture. Sprinkle each with sesame seeds and/or poppy seeds. Bake for 12 to 14 minutes or until golden. Remove rolls from pans. Cool on wire racks.

 

Nutrition Facts Per Serving:

PER SERVING: 153 cal., 4 g total fat (2 g sat. fat), 32 mg chol., 224 mg sodium, 26 g carb. (2 g fiber, 4 g sugars), 5 g pro.