How to make your own weight losing breakfast meals?
It's a good natural way to help anyone lose weight.
1- FRUITED RICOTTA TAPIOCA
A pleasant change from cereal, this fruit topped breakfast pudding is a good low-fat source of calcium, potassium and vitamins A and C. Each serving provides 285 calories, and contains 70% carbohydrates, 13% protein, and 17% fat. It also supplies the body with 191 mg of calcium, 1 mg of iron, together with 116 mg of sodium.
Ingredients :
15 cl (1/4 pint) apple juice concentrate.
4 tablespoons quick-cooking tapioca.
250 g (8 oz) low-fat ricotta cheese.
2 large egg whites.
1 tablespoon brown sugar.
1 mango.
1 banana.
150 g (5 oz) fresh or frozen blueberries.
How to make :
Mix the apple juice, tapioca and 25 cl (8 fl oz) of water in a small pan and set aside for 5 min.
Bring the mixture to the boil, stirring occasionally, and cook for 1 minute.
Remove the pan from the heat and set aside for 30 minutes,, or until cool to the touch.
Meanwhile, in a medium sized bowl, whisk together the ricotta, egg whites and sugar until smooth.
Fold the ricotta mixture into the tapioca and spoon the mixture into four dessert bowls.
Cover the bowls with plastic film and refrigerate overnight.
Just before serving, stone the mango and cut it into 1 cm thick slices.
Peel the banana and cut it into 5 mm thick slices.
Garnish the tapioca with the mango, banana and blueberries.
Make 4 servings.
2- RASPBERRY-RICE SHAKE
This meal-in-a-glass gives you about the same amount of protein as two rashers of bacon and two eggs, but it has only about one fifth the fat. This shake also supplies 10 grams of fibre, while bacon and eggs have none. It provides 455 calories per serving, and contains 78% carbohydrate, 13% protein and 9% fat. It also provides 433 mg of calcium, 2 mg of iron and 153 mg of sodium.
Ingredients :
75 g cooked brown rice.
1 banana, pealed.
125 g (4 oz) frozen raspberries.
17.5 cl (6 fl oz) plain low-fat yogurt.
4 tablespoons skimmed milk.
2 teaspoons honey.
How to make :
Place the rice in a food processor or blender and process until pure'ed.
Scrape down the sides of the container with a rubber spatula as necessary.
Add the banana and process for another 30 seconds, or until the mixture is as smooth as possible.
Add the raspberries, yogurt, milk and honey.
Process for 15 seconds, or until blended.
Serve immediately ( Makes 1 serving ).
3- APPLE-RICE PANCAKE
Many people eat high-fat fast-food breakfasts for the sake of convenience, but this dense , crusty rice cake, which will keep for up to three days in the refrigerator, is just as convenient and much lower in fat.
Each serving provides 230 calories, and contains 69% carbohydrate, 10% protein, and 21% fat. It also supplies 30 mg of calcium, 2 mg of iron, and 48 mg of sodium.
Ingredients :
300 g (10 oz) cooked white rice.
2 large eggs plus 1 egg white.
2 tablespoons honey.
1 Granny Smith apple.
1/4 teaspoon ground cinnamon.
1/4 teaspoon pure vanilla extract.
1/4 teaspoon grated lemon rind.
2 teaspoons vegetable oil.
How to make :
In a medium-sized bowl, stir together the rice, eggs plus egg white and honey; set aside.
Wash and core but do not peel the apple, then grate it into a small bowl and squeeze it dry.
Add the apple, cinnamon, vanilla extract and lemon rind to the rice mixture and stir to combine.
Heat 1 teaspoon of the oil in a medium-sized frying pan over medium heat.
Add the rice mixture and pat it into an even layer.
Cover the pan and cook the mixture for 5 minutes, or until the bottom of the pancake is golden and the top is dry.
To turn over the pancake, slide it on to a plate, cover with another plate and invert.
Heat the remaining oil in the pan.
Slide in the pancake cooked side up and reduce the heat.
Cook the pancake, uncovered, for about 5 minutes, or until golden and cooked through.
Cut into quarters and serve warm, or cool the pancake, refrigerate it and serve cool.
Makes 4 servings.
4- PEACH MUFFINS
Although made with little fat, these muffins are so moist they can be eaten without butter or jam, which could add 50 to 100 calories. Each muffin provides 140 calories, and contains 70% carbohydrate, 10% protein, and 20% fat. Each muffin also supplies the body with 50 mg of calcium, 2 mg of iron, and 153 mg of sodium.
Ingredients :
30 g (1 oz) bran cereal.
175 g (6 oz) plain flour.
60 g (2 oz) wholemeal flour.
1 teaspoon baking powder.
1 teaspoon bicarbonate of soda.
1/4 teaspoon ground cinnamon.
35 cl (12 fl oz) buttermilk.
3 tablespoons vegetable oil.
4 tablespoons honey.
2 large eggs, lightly beaten.
275 g (9 oz) dried peaches, coarsely diced.
How to make :
Preheat the oven to 190*C (375*F or Mark 5).
Line an 18-hole bun tin with paper liners.
In a large bowl, stir together the cereal, the flours, baking powder, bicarbonate of soda and cinnamon, and make a well in the centre.
In a medium-sized bowl, beat together the buttermilk, oil, honey and eggs.
Pour the buttermilk mixture into the dry ingredients, add the peaches and stir just to combine.
Divide the batter among the bun tin cups and bake for 20 to 25 minutes, or until the muffins are lightly browned. ( Makes 18 muffins ).
5- BLUEBERRY-ORANGE MILK SHAKE
Skimmed milk and fruit make this recipe an excellent low-fat source of the minerals calcium and potassium. Each serving provides 105 calories, and contains 77% carbohydrate, 18% protein, and 5% fat. It also supplies the body with 190 mg of calcium, traces of iron, and 64 mg of sodium.
Ingredients :
1 navel orange.
100 g frozen blueberries.
25 cl (8 fl oz) skimmed milk.
How to make :
Grate 2 teaspoons of rind from the orange, being careful not to include any of the white pith; set aside.
Peel and segment the orange; remove and discard the membranes.
Place the segments in a polythene bag and freeze them for 3 to 4 hours, or until frozen solid.
Place the blueberries, the orange segments and rind in a food processor or blender, and process until pure'ed, scraping down the sides of the container with a rubber spatula.
Add the milk and process for 1 minute, or until well blended.
Pour the shake into two tall glasses and serve. ( Makes 2 servings ).
6- QUICK BROWN RICE PUDDING
Instead of cereal and milk, try this breakfast " pudding ". It is a better source of protein and fibre than most packaged cereals. You can cook rice especially for this recipe, or use leftover rice. Each serving provides 205 calories, and contains 82% carbohydrate, 11% protein, and 7% fat. It also supplies the body with 158 mg of calcium, 2 mg of iron, and 46 mg of sodium.
Ingredients :
12.5 cl (4 fl oz) plain low-fat yogurt.
1 and 1/2 teaspoons molasses.
1 teaspoon honey.
1/2 teaspoon pure vanilla extract.
150 g (5 oz) cooked brown rice.
2 tablespoons currants.
How to make :
In a small bowl, mix the yogurt, molasses, honey and vanilla extract.
Stir in the rice and currants.
Chill before serving, if desired. ( Makes 2 servings ).
