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This delicious healthy recipe makes a great lunch for all ages.
| Preparation Time |
: |
10 minutes |
| Cooking Time |
: |
25 minutes |
| Serve |
: |
6 |
| GI |
: |
low |
Ingredients
- 2 teaspoon olive oil
- 150g sliced ham; finely chopped
- 1 medium onion; finely chopped
- 6 eggs
- ½ cup (80ml) low fat milk
- 3 nos (about 350 g) zucchini; coarsely grated, squeezed out the excessive moisture
- 2 nos (about 250 g) carrots; coarsely grated
- ½ cup (about 50g) plain flour
- salt and freshly ground pepper to taste
- salad; to serve
Methods
- Preheat oven to 200°C
- Line an 18cmx18cm cake pan with nonstick baking paper
- Heat the oil in a non-stick frying pan over a medium heat
- Add ham and onion, cook and stir for 8-10 minutes or until it is soft
- Drain on paper towel and set aside to cool
- Whisk the eggs and milk together, season it with salt and pepper
- Stir in the zucchini, carrot and ham; mix it well
- Add in flour; stir to well combined
- Transfer into the cake pan; smooth the surface
- Bake for 30-35 minutes or until set and golden brown
- Set aside in the cake pan for 15 minutes before cutting into pieces
- Serve with the salad
This smoothie is a quick and sustaining breakfast.
| Preparation Time |
: |
5 minutes |
| Cooking Time |
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0 minutes |
| Serve |
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2 |
| GI |
: |
low |
Ingredients
- 1 large ripe banana; peel, coarsely chopped
- 1 tablespoon all-bran breakfast cereal
- 1 cup low-fat milk; chilled
- ½ cup evaporated low-fat milk; well chilled
- 2 teaspoons honey
- few drops of vanilla extract
Methods
- Combine all ingredients in a blender and blend for 30 seconds or until smooth and thick
- Serve immdediately
Remarks
- The evaporated milk must be chilled to froth up well in this recipe
- Many variations are possible using different combinations of fruits, milks, ice creams and yogurts
| Energy per serving |
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190 calories |
| Carb per serving |
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35.0 g |
| Fat per serving |
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0.5 g |
| Fiber per serving |
: |
2.0 g |
Peaches, mangoes and raspberries are all low GI friuts, making this a great choice for breakfast. Many variations are possible using different combinations of fruits.
| Preparation Time |
: |
5 minutes |
| Cooking Time |
: |
0 minutes |
| Serve |
: |
1 |
| GI |
: |
low |
Ingredients
- ¼ cup fresh or frozen peaches; chopped
- ¼ cup fresh or frozen mangoes; chopped
- ¼ cup fresh or frozen raspberries; chopped
- ¼ cup no-fat plain yogurt
- ½ cup apple juice; well chilled
Methods
- Combine all ingredients in a blender and puree until smooth
- Serve immdediately
| Energy per serving |
: |
170 calories |
| Carb per serving |
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39 g |
| Fat per serving |
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0 g |
| Fiber per serving |
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5 g |
| Preparation Time |
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5 minutes |
| Cooking Time |
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10 minutes |
| Serve |
: |
2 |
| GI |
: |
low |
Ingredients
- ¾ cup traditional rolled oats
- 1 cup low-fat milk
- 1 small ripe banana; mashed
- 1 tablespoon raisins
Methods
- Place the oats in a saucepan or a large microwavable bowl
- Add enough water to cover the oats, plus ½ cup of the milk
- Bring to a boil and boil for 2 minutes; or microwave on high heat for 1 to 2 minutes
- Add the mashed banana and cook for an additional 1 to 2 minutes
- Add the remaining ¼ cup of milk to make a smooth consistency and stir in raisins
- Serve hot, warm or chilled
| Energy per serving |
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210 calories |
| Carb per serving |
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38 g |
| Fat per serving |
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3 g |
| Fiber per serving |
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3 g |
Creamy rolled oats, plump raisins and crunchy almonds combined with plain yogurt, milk and fresh friuts.
| Soaking Time |
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Overnight |
| Preparation Time |
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5 minutes |
| Cooking Time |
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0 minutes |
| Serve |
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2 |
| GI |
: |
low |
Ingredients
- ¼ cup raisins
- ½ cup (4 oz) low-fat plain yogurt
- ½ cup whole almond; chopped
- ¾ cup low-fat milk
- ½ teaspoon lemon juice (optional)
- 1 no apple; grated
- 1 cup traditional rolled oats
- 2 cups mixed fruits (eg. strawberries, pear, plum, blueberries, cherries etc)
Methods
- Combine the oats, milk and raisins in a bowl
- Cover with cling wrap and refrigerate overnight
- Add yogurt, almonds and apple; mix well
- Optional, add lemon juice to taste
- Serve chill with fresh fruit
| Energy per serving |
: |
365 calories |
| Carb per serving |
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50 g |
| Fat per serving |
: |
11 g |
| Fiber per serving |
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6 g |
| Preparation Time |
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10 minutes |
| Cooking Time |
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15 minutes |
| Serve |
: |
4 |
| GI |
: |
low |
Ingredients
- 2 teaspoons peanut oil
- ½ cup cashew nuts
- 500 g beef rump steak; thinly sliced
- 5 teaspoons chili sauce (suggestion: thai chili sauce)
- 24 pieces green beans; trimmed and cut into 3 cm pieces
- 12 nos baby corn; halved
- ½ cup cilantro leaves; chopped
- 1 packet fresh asian noodles, such as Hokkien (egg) noodles (approximately 500 g)
Methods
- Heat 1 teaspoon of the peanut cooking oil in a wok or frying pan over medium heat
- Stir-fry the cashews for 1-2 minutes, or until brown. Remove and set aside
- Heat the remaining oil in the wok
- Stir-fry the beef, in batches, for about 3 minutes each batch, or until brown
- Return all the beef to the wok, then add the Chili sauce, green beans, baby corn, and ¼ cup of water
- Stir-fry for 4 minutes, or until the vegetables are tender
- Stir in the cilantro and cashew nuts
- Add the noodles to the wok and stir to combine
- Heat through and serve
| Energy per serving |
: |
684 calories |
| Carb per serving |
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61 g |
| Fat per serving |
: |
32 g |
| Fiber per serving |
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7 g |
| Protein per serving |
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37 g |
| Sodium per serving |
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390 mg |
This golden light pancakes recipe serves well with soft fruits.
| Preparation Time |
: |
1 hour 20 minutes |
| Cooking Time |
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25 minutes |
| Serve |
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4 |
| GI |
: |
low |
Ingredients
- 1 cup instant oatmeal or unprocessed oat bran
- 2 cups buttermilk (optional, low-fat milk)
- ½ cup dried-fruit medley; chopped
- ½ cup white flour; sifted
- 2 teaspoons sugar
- 1 teaspoon baking soda
- 1 no egg; lightly beaten
- 2 teaspoons monounsaturated or polyunsaturated margarine; melted
Glazed Fruits Ingredients
- 1 teaspoon monounsaturated or polyunsaturated margarine
- 1 teaspoon brown sugar
- 6 nos medium bananas, mangos, peaches, apricots or nectarines; sliced
Methods
- Combine the oats and buttermilk in a bowl and let it stand for 10 minutes
- Stir in the dried fruit, flour, sugar, baking soda, egg and margarine and and mix thoroughly. Let stand for about 1 hour
- After standing, add a little low-fat milk if the mixture is too thick
- Heat a non-stick frying pan or griddle and spray with oil or grease lightly with margarin
- Pour in about 3 tablespoons of batter, cook over medium-high heat until bubbly on top and lightly browned underneath. Turn pancake to brown on the other side
- Repeat with remaining batter
- Set aside; keep it warm
- To make the glazed fruit, melt the margarine and sugar together over medium heat in frying pan
- Stir until sugar is dissolved. Add the sliced fuit and cook over medium heat for 2-3 minuts until softened
- Serve warm over the pancakes
| Energy per serving |
: |
420 calories |
| Carb per serving |
: |
60 g |
| Fat per serving |
: |
12 g |
| Fiber per serving |
: |
6 g |
Food Blog @ ErikTeo.com … is where my love of all things; food, wine, travel, … unite.
In this blog, I hope to cover:
- food recipes
- food safety
- food-related news
- food product reviews
- restaurant reviews
- cooking tips & advices
- travel & eating
- occasionally, I may blog about a particular food product, it history and personality, may be on grocery shopping, food TV shows, food magazines, food books etc. and anything else that my heart desire.
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