Photography: Darren Chang / Art Direction: Alice Chua

INGREDIENTS YOU’LL NEED:

CARBS

• Wholemeal bread 

• Rolled oats

• Sweet potato

PROTEIN

•Egg

• Low-fat milk

• Grated low-fat cheddar cheese

FAT

• Olive oil

• Avocado

• Reduced-fat peanut butter

You can mix and match across categories however you like, but here are five of our favourite recipes to get you started:

1. Wholemeal bread + Egg + Avocado = EGGS BENEDICT SANDWICH (sans Hollandaise sauce)

• Toast two slices of wholemeal bread; set aside. 

• Boil a pot of water, then lower the heat to a simmer; add a dash of vinegar. Create a gentle whirlpool in the water before cracking an egg in – this will help the egg white wrap around the yolk. Cook for three minutes. 

• Remove the egg with a slotted spoon and drain on a kitchen paper towel. 

• Arrange three slices of avocado on one slice of bread, and the egg on the other. Serve.

Nutritional value per serving: 327 kcal, 15.5g protein, 13.1g total fat

Photography: Darren Chang / Art Direction: Alice Chua

2. Rolled oats + Low-fat milk + Avocado = AVOCADO SHAKE 

• Place 40g of rolled oats, 250ml of chilled low-fat milk and three slices of avocado into a blender. 

• Blend until ingredients are thoroughly mixed. 

• Serve in a tall glass.

Nutritional value per serving: 332 kcal, 16.1g protein, 11.8g total fat

3. Wholemeal bread + Grated low-fat cheddar cheese + Reduced- fat peanut butter = TOASTED PEANUT BUTTER SANDWICH 

• Toast two slices of wholemeal bread for three minutes on each side. 

• Spread 15g of peanut butter on one slice and sprinkle 25g of grated cheese on the other. 

• Toast both slices for two minutes. Serve.

Nutritional value per serving: 344 kcal, 18.8g protein, 12.4g total fat

4. Sweet potato + Egg + Olive oil = OMELETTE 

• Cut a 150g sweet potato into small cubes. 

• Crack two eggs into a bowl and beat with a fork. 

• Heat 15ml of olive oil in a pan, then add the sweet potato cubes and fry until golden brown.

• Add the beaten eggs; allow the egg to brown on one side. 

• Flip it, then cook for another one minute or until brown. Serve.

Nutritional value per serving: 388 kcal, 13.5g protein; 23.5g total fat

5. Sweet potato + Grated low-fat cheddar cheese + Olive oil = CHEESY POTATO GRATIN

• Thinly slice a 150g sweet potato. 

• Heat 15ml of olive oil in a pan, then add the sweet potato slices. Fry until golden brown on one side, then flip them. 

• As the other side is browning, sprinkle 25g of grated low-fat cheddar cheese on the already-browned side.

• Cook for another minute until the cheese melts. Serve.

Nutritional value per serving: 331 kcal, 8.1g protein, 19.4g total fat

 

This story was originally published in the February 2016 issue of Her World magazine.