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.