Taste USA: Breakfast and Brunch

Monday, July 4, 2016

blueberry pancakes

How to make blueberry pancakes recipe - Calories per serving 363

Serves 4

Preparation time 5 minutes, Cooking time 10–15 minutes

Ingredients:
125 g (4 oz) gluten-free self-raising flour
1 teaspoon gluten-free baking powder
1 egg
150 ml (¼ pint) soya milk
25 g (1 oz) unsalted butter, melted
100 g (3½ oz) blueberries
1 tablespoon olive oil

To serve
4 tablespoons crème fraîche
4 teaspoons maple syrup

Method:
Mix together the flour and baking powder in a large bowl. Whisk together the egg and milk in a jug, then pour into the dry ingredients and whisk until smooth. Whisk in the melted butter, then stir in 75 g (3 oz) of the blueberries.

Heat the oil in a frying pan over a medium heat, then spoon tablespoons of the mixture into the pan. Cook for 3–4 minutes until golden underneath, then flip the pancakes over and cook for a further 2–3 minutes. Remove from the pan and keep warm. Repeat with the remaining batter.

Serve with the remaining blueberries, dollops of crème fraîche and a drizzle of maple syrup.

For blueberry smoothies, place 750 ml (1¼ pints) apple juice, 400 g (13 oz) natural yogurt, 3 chopped bananas and 500 g (1 lb) blueberries in a blender or food processor and blend until smooth, adding a little milk if too thick. Pour into 4 glasses to serve. Calories per serving 258

blueberry pancakes

potato drop scones

How to make potato drop scones recipe - Calories per serving 399

Serves 4

Preparation time 10 minutes, Cooking time 20–25 minutes

Ingredients:
550 g (1 lb 3 oz) potatoes, peeled and chopped
1½ teaspoons gluten-free baking powder
2 eggs
4–5 tablespoons skimmed milk
1 tablespoon sunflower oil
salt and pepper

To serve
4 eggs
8 bacon rashers

Method:
Cook the potatoes in a saucepan of boiling water for 12–15 minutes until tender. Drain, then return to the pan and mash until smooth. Beat in the baking powder, eggs and enough of the milk to form a smooth mixture the consistency of thick cream. Season well.

Heat the oil in a frying pan and drop in heaped dessertspoons of the mixture. Cook for 3–4 minutes, turning once, until golden brown. Remove from the pan and keep warm. Repeat with the remaining mixture.

Meanwhile, bring a saucepan of water to a gentle simmer and stir with a large spoon to create a swirl. Break 2 eggs into the water and cook for 3–4 minutes. Remove with a slotted spoon and keep warm. Repeat with the remaining eggs.

Cook the bacon under a preheated hot grill for 5–6 minutes, or until crisp.

Serve the drop scones with the bacon and poached eggs.

potato drop scones

Wednesday, June 29, 2016

pumpkin pie spice beignets

How to make pumpkin pie spice beignets recipe - Popular in New Orleans, these fritters are believed to have been brought to Louisiana by French settlers in the 18th century.

MAKES 40

PREP TIME 20 mins, plus, rising and chilling, COOK TIME 20 mins

Ingredients:
2 1⁄4 tsp (7g) sachet active dried yeast
1 cup heavy cream
1⁄2 stick (4 tbsps) butter
1⁄2 cup sugar
2 eggs
5 cups all-purpose flour, plus extra for dusting
1 3⁄4 pints (1 liter) peanut or sunflower oil, for frying

For the pumpkin pie spice:
1 tbsp ground cinnamon
1⁄2 tbsp ground ginger
1⁄2 tbsp ground nutmeg
1⁄2 tbsp ground cloves
1⁄2 cup confectioners’ sugar

Method:
1 Dissolve the yeast in 1⁄2 cup warm water with a pinch of sugar. Leave to stand for 5–7 minutes, or until it begins to bubble.

2 In a saucepan, heat the cream and butter over low heat until the butter has melted. Remove immediately from the heat. In a large bowl, mix the sugar, eggs, yeast mixture, and the melted butter and cream. Add half the flour and stir to incorporate. Gradually add the remaining flour, one-third at a time, until the mixture comes together to form a large ball of dough.

3 Knead the dough for 5–7 minutes, adding flour as needed so that the dough is not sticky. Form the dough into a ball and place in a covered bowl or freezer bag. Chill for 4–6 hours until doubled in size. Put the dough onto a floured surface and roll it out to a thickness of 1⁄2in (1cm). Cut into 11⁄2in (4cm) squares.

4 To make the pumpkin pie spice, mix together the cinnamon, ginger, nutmeg, cloves, and confectioners’ sugar in a small bowl.

5 In a large, heavy-based saucepan or deep-fat fryer, heat the oil to 375ºF (190ºC). Fry the squares, 5 or 6 at a time, for 1–2 minutes on each side, or until golden brown and puffed. Remove with a slotted spoon and transfer to a wire rack to cool.

6 Using a sieve or fine mesh strainer, sprinkle over the spice mixture and serve hot. For a true New Orleans experience, try these delicious desserts with a cup of coffee blended with chicory.

pumpkin pie spice beignets

Saturday, June 25, 2016

breakfast burritos

How to make breakfast burritos recipe - Stuffed with spicy and filling ingredients, these wraps are perfect for breakfast on the go.

SERVES 4

PREP TIME 20 mins, COOK TIME 50 mins

Ingredients:
2 red skinned potatoes
1 tsp olive oil
1 onion, cut into large chunks
1 red bell pepper, cut into large chunks
1 green bell pepper, cut into large chunks
1 jalapeño or other mild green chile, finely chopped
salt and freshly ground
black pepper
1lb (450g) chorizo, casings removed and thickly sliced
8 eggs
1 tsp chipotle paste
2 cups grated Cheddar cheese
4 large tortillas
1⁄2 cup sour cream

For the guacamole:
1 avocado, halved, pitted, and sliced
juice of 2 limes
12 cherry tomatoes, halved
handful of chopped cilantro

Method:
1 Cook the potatoes in a saucepan of boiling water for 10 minutes. Drain and leave to cool. Leaving the skin on, cut each potato into chunks and set aside.

2 Heat the oil in a large, heavy-based frying pan. Add the onion, peppers, and jalapeño and toss over medium heat for about 10 minutes until starting to soften. Add the potatoes and season well. Cook, stirring occasionally, for 15–20 minutes until tender or they can be easily pierced with a fork.

3 Meanwhile, in a separate large frying pan, cook the chorizo over medium heat for 4–5 minutes, or until browned. Remove from the pan with a slotted spoon and combine with the potatoes at the end of their cooking time.

4 Put the eggs in a bowl, along with 1⁄4 cup water and the chipotle paste. Season well. Using a balloon whisk or an electric hand whisk, beat the mixture until well blended. Transfer the egg mixture to the frying pan used for the chorizo. Cook the mixture, scrambling it and moving it around the pan occasionally, for 3–4 minutes or until firm. Add the cheese and stir as it melts, so that it is well incorporated.

5 For the guacamole, mash the avocado and stir in the lime juice, tomatoes, and cilantro.

6 Lay each tortilla on a plate and spread a spoonful of sour cream along the center line of each tortilla. Top with the potato hash, scrambled eggs, and guacamole. To make the burritos, fold the shorter ends in over the filling. Press down and fold the longer ends up over the filling, flipping the burrito over so that the shape is preserved. Serve hot.

breakfast burritos

egg white, spinach, and salmon omelet

How to make egg white, spinach, and salmon omelet recipe - Packed with protein and low in fat, these quick and easy egg white omelets are a healthy breakfast choice.

SERVES 1

PREP TIME 10 mins, COOK TIME 4–7 mins

Ingredients:
3 egg whites
1 tbsp unsalted butter
1 3⁄4oz (50g) baby spinach, roughly chopped
small grating of nutmeg, or a pinch of dried nutmeg
freshly ground black pepper
1oz (30g) smoked salmon, roughly torn

Method:
1 Put the egg whites in a large bowl and whisk with a balloon whisk or an electric hand whisk until light and frothy (see the technique below). In a large, heavy-based frying pan or omelet pan, melt the butter over medium heat. Add the spinach, season with a little grated nutmeg and pepper, and cook for 2–3 minutes, stirring frequently, until it has wilted and any moisture has evaporated.

2 Distribute the spinach evenly around the pan and pour in the whisked egg whites. Using a heatproof spatula, move them around slightly to incorporate the spinach into the egg whites. Allow the omelet to cook over low heat for 1–2 minutes, until the edges are set and the underside is brown. Don’t worry if the top still looks frothy.

3 Arrange the smoked salmon over half of the omelet. Using a spatula, gently fold the omelet in half, so that the salmon is covered. Cook the omelet for another minute on each side, pressing down gently with the spatula, until the center is light and fluffy, but just set.

Whisking Egg Whites:
1 Place the egg whites in a large, clean, dry mixing bowl and start whisking them slowly, using a small range of motion.
2 Continue whisking, using larger strokes, until the whites have lost their translucency and start to foam.
3 Incorporate as much air as possible, increasing your speed and range of motion until the whites turn light and frothy. Read More

baked egg hashbrown nests

How to make baked egg hashbrown nests recipe - Perfect for brunch, these hashbrown nests can be part-baked, then filled and finished at the last minute.

MAKES 8

PREP TIME 20 mins, COOK TIME 25–35 mins

Ingredients:
6oz (175g) potatoes, grated weight
2 1⁄2oz (75g) sweet potato, grated weight
1 small red onion, finely chopped
1 3⁄4oz (50g) pancetta,
finely chopped
1⁄2 cup Cheddar cheese, coarsely grated
2 tbsp olive oil, plus extra for greasing
salt and freshly ground black pepper
8 eggs

Method:
1 Preheat the oven to 400ºF (200ºC). Place the grated potatoes in a large bowl of cold water and soak them for 5 minutes to get rid of the excess starch. Drain, then put in a clean dish towel and wring to remove as much moisture as possible.

2 Place the potatoes, onion, pancetta, and cheese in a large bowl and toss them all together. Add the oil, season well, and toss again.

3 Lightly oil a 12-hole muffin pan. Divide the mixture evenly between 8 of the holes. Use the back of a tablespoon to push the mixture down into the pan, then up the sides. Make sure that there is enough mixture at the bottom to form a base for the eggs. The sides need to be as high as possible, as the nests will shrink slightly as they cook.

4 Bake in the center of the oven for 15–20 minutes, until the edges are browned and a little crispy. Remove from the oven and reduce the oven temperature to 350ºF (180ºC).

5 Carefully crack an egg into each of the nests, sprinkle a little pepper on top, and return to the oven for 10–15 minutes (depending on whether you like your eggs soft or hard). Remove from the oven and leave to cool in their pans for 2 minutes (the eggs will continue to cook a little more). Run a knife around the edge of each nest to loosen and remove from the pan. Serve immediately.

COOK’S TIP
These delicious nests can also be filled with fried mushrooms, wilted spinach, or chopped crispy bacon before being topped with the eggs. Read More

eggs benedict with smoked salmon

How to make eggs benedict with smoked salmon recipe - The combination of salty protein and rich, creamy sauce is irresistible in this classic breakfast dish.

MAKES 4

PREP TIME 15 mins, COOK TIME 10 mins

Ingredients
4 eggs
2–4 English muffins
51⁄2oz (150g) smoked salmon

For the sauce:
7 tbsp unsalted butter
1 large egg yolk
1⁄2 tbsp lemon juice
salt and freshly ground black pepper

Method:
1 To make the hollandaise sauce, melt the butter over gentle heat, taking care it does not split. Put the egg yolk, lemon juice, and seasoning into a blender and process briefly. With the motor running, pour in the melted butter drop by drop, accelerating to a thin stream, until it has emulsified to a thick sauce.

2 Boil a large saucepan of salted water, then reduce the heat to a low simmer. Crack an egg into a cup and gently slip the egg out of the cup and into the bubbling water. Repeat for all the eggs. Poach for 3 minutes, until the white is set but the yolk is still
runny. Remove with a slotted spoon.

3 At the same time, toast the muffins. If you like thick muffins use 4, cutting a thin slice off each one to add the egg, otherwise split 2 muffins horizontally to make 4 halves. When they are toasted, divide the salmon between them and top each with a poached egg and a little hollandaise sauce.

WHAT’S THE STORY?
The origins of the familiar bacon version of this dish are far from clear. Two different cookbooks, both published in the 1890s, feature recipes for poached eggs and ham on a toasted muffin, smothered in hollandaise sauce. Other sources claim either the famous New York eatery Delmonico’s or the Waldorf Hotel as the birth place of the dish.

eggs benedict with smoked salmon

huevos rancheros on tortilla

How to make huevos rancheros on tortilla recipe - This all-in-one Mexican breakfast is full of fresh and vibrant flavors, and is good to eat at any time of the day.

SERVES 4

PREP TIME 20 mins, COOK TIME 15 –30 mins

Ingredients:
1 x 15oz can black beans
1 tsp smoked paprika or ancho chile powder
pinch of chile flakes
salt and freshly ground black pepper
olive oil, for drizzling
4 large flour tortillas
3 cups grated Cheddar cheese
4 eggs
1 avocado, halved, pitted, and thickly sliced

For the pico de gallo:
3 large tomatoes, seeded and diced
1 jalapeño or other mild green chile, finely chopped
1 small red onion, chopped
2 garlic cloves, crushed
2 tbsp chopped cilantro leaves
juice of 2 large limes

Method:
1 For the pico de gallo, put the tomatoes, jalapeño, onion, garlic, cilantro, and lime juice in a bowl. Season, mix well, and set aside.

2 In a medium saucepan, gently heat the black beans in their own liquid. Stir in the smoked paprika and chile flakes, and season well.

3 Meanwhile, heat the oil in a large, nonstick, heavy-based pan over medium heat. When the oil is hot, place a tortilla in the center of the pan. Using one-quarter of the grated cheese, make a ring inside the tortilla and crack an egg into the center, making sure that it is contained within the cheese ring.

4 Cover and cook for 3–4 minutes until the egg starts to set and the cheese melts, then use a spatula to flip the tortilla along with the egg. Cook for 1–2 minutes for a runny yolk, and 3–4 minutes
for a firm yolk. Use a spatula to lift the tortilla and the egg, flipping them egg-side up onto a plate. Clean any cheese from the pan and repeat to make the remaining tortillas.

5 Remove the black beans from the heat and drain. Serve the tortilla and egg topped with the black beans, pico de gallo, and sliced avocado.

COOK’S TIP
Use a wide spatula to flip the tortilla so that the egg is cradled in the middle. This will help to keep everything together. Flip quickly and confidently.

huevos rancheros on tortilla

southern style breakfast casserole

How to make southern style breakfast casserole recipe - A classic American brunch dish, but a relative newcomer to European tables, this is quick to assemble, and delicious.

SERVES 4–6

PREP TIME 15 mins, plus resting, COOK TIME 40 mins

Ingredients:
1 tbsp olive oil
7oz (200g) spicy pork sausage meat
butter, for greasing
3 1⁄2oz (100g) stale baguette or other coarse white bread, crusts removed and cut into 1⁄2in (1cm) cubes
4 scallions, finely sliced
1 large ripe tomato, skinned, seeded, and chopped
1 jalapeño or other mild green chile, seeded and finely chopped
2⁄3 cup grated sharp cheese, such as cheddar
6 eggs
1⁄2 cup half-and-half
1⁄2 cup whole milk
1 tsp smoked paprika or ancho chili powder
salt and freshly ground black pepper

Method:
1 Heat the oil in a nonstick frying pan. Add the sausage meat to the pan and cook, chopping it up with a spatula, turning it over, and stirring until it is broken into large lumps and is well browned on all sides. Remove the pan from the heat.

2 Preheat the oven to 350ºF (180ºC). Grease a 10in (25cm) flameproof casserole with the butter. Spread out the bread in a single layer in the dish, then evenly scatter over the sausage meat. Sprinkle over the scallions, tomato, and jalapeño, then top with the cheese.

3 In a bowl, lightly beat together the eggs, half-and-half, milk, and smoked paprika and season well. Pour the egg mixture evenly into the dish, then set aside to rest for about 15 minutes.

4 Bake the casserole in the oven for 30–40 minutes until puffed up and golden brown and a skewer, when inserted, comes out clean.

southern style breakfast casserole

granola with dried fruit compote

How to make granola with dried fruit compote recipe - Making your own granola is a cost-effective way of ensuring that your cereal contains exactly what you like.

SERVES 4–6

PREP TIME 10–15 mins, COOK TIME 45 mins, plus cooling

Ingredients:
3⁄4 cup rolled oats
1⁄3 cup mixed seeds, such as sunflower, sesame, pumpkin, and golden linseed
1⁄2 cup mixed unsalted nuts, such as cashews, almonds, hazelnuts, and walnuts
1 tbsp light olive oil, plus extra for greasing
2 tbsp honey
1⁄4 cup maple syrup
scant 1oz (25g) dried blueberries
scant 1oz (25g) dried cranberries
scant 1oz (25g) dried cherries
1⁄4 cup shredded coconut
Greek yogurt or milk, to serve

For the compote:
3 1⁄2oz (100g) dried apples
3 1⁄2oz (100g) dried figs
3 1⁄2oz (100g) dried prunes
1 cinnamon stick
1⁄2 vanilla pod, halved lengthwise
finely grated zest and juice of 1 orange
1 tbsp demerara sugar

Method:
1 Preheat the oven to 300ºF (150ºC). Place the oats, seeds, and nuts in a large mixing bowl. Add the oil, honey, and maple syrup and stir well to combine.

2 Put the mixture into a large, lightly oiled roasting pan and spread out into an even layer. Bake for 15 minutes. Mix together the berries, cherries, and coconut. Stir into the pan and bake for a further 15 minutes. Leave in the pan to cool completely. When cool enough to handle, break the granola into small pieces and transfer to an airtight container.

3 For the compote, place all the dried fruits in a mixing bowl. Add the cinnamon, vanilla pod, and orange zest and juice. Pour in 3⁄4 cup of boiling water. Cover the bowl and set aside overnight.

4 Transfer the contents of the bowl to a saucepan. Add the sugar and 2⁄3 cup of cold water and bring to a boil. Reduce the heat and simmer very gently, uncovered, for 15 minutes. Remove the vanilla pod and cinnamon stick.

5 Put the granola into individual bowls, pour over the compote, and serve with Greek yogurt or milk.

COOK’S TIP
Any combination of dried fruit works well—try using apricots, peaches, or dates, or a mixture of dried berries. For a warming winter compote, add 2 finely chopped pieces of preserved ginger in syrup, plus 2 tbsp of the syrup. Read More

biscuits and creamy sausage gravy

How to make biscuits and creamy sausage gravy recipe - Traditionally served with a thick, milk-based gravy, using cream here makes this Southern favorite rich yet light.

SERVES 4

PREP TIME 15 mins, COOK TIME 20 mins

Ingredients:
2 cups self-rising flour, plus extra for dusting
1 tsp baking powder
1 tsp smoked paprika or ancho chile powder
1⁄2 tsp salt
6 tbsp unsalted butter, chilled
3⁄4 cup coarsely grated sharp cheese
freshly ground black pepper
1 cup buttermilk
1 egg, beaten with 1 tbsp cold water

For the sausage gravy:
1 tbsp peanut or sunflower oil, for frying
about 9oz (250g) spicy gourmet sausages
1 tbsp all-purpose flour
1 cup hot good-quality chicken stock
1⁄2 cup half-and-half cream

Method:
1 Preheat the oven to 450ºF (230ºC). Sift the flour, baking powder, smoked paprika, and salt into a food processor. Add the butter and process until the mixture resembles fine breadcrumbs. Add the grated cheese and a good grinding of pepper, and pulse briefly to combine. Put the mixture into a large bowl and add the buttermilk. Stir with a wooden spoon, until the mixture is soft and sticky.

2 Turn the mixture out onto a lightly floured surface and gently pat the mixture into a smooth block, then gently pat or lightly roll it out to a thickness of 11⁄4in (3cm). Cut rounds out of the mixture with a 2 1⁄2in (6cm) biscuit cutter and place them on a baking sheet. Gather the trimmings and gently squeeze them together. Pat it out again, or re-roll, and continue to cut out more rounds until all the dough is used up.

3 Brush the tops of the biscuits lightly with a little of the egg wash. Bake in the preheated oven for 10–12 minutes, until risen and golden brown. Remove the biscuits from the oven and allow them to rest on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.

4 Meanwhile, make the gravy. Heat the oil in a heavy-based frying pan. De-skin the sausages and crumble the meat into the pan. Fry over high heat for 3–5 minutes, turning frequently, until the meat is brown and crispy. Reduce the heat and sprinkle the flour over the sausage. Stir, then add the stock, a little at a time, stirring constantly. Finally, add the half-and-half and reduce the heat to a low simmer. Cook for 5 minutes until the sauce has thickened. Pour it over the biscuits to serve.

biscuits and creamy sausage gravy

American buttermilk pancakes

How to make American buttermilk pancakes recipe - You can make these pancakes with whole milk, but using tangy buttermilk makes them lighter.

MAKES 10

PREP TIME 5 mins, COOK TIME 20 mins

Ingredients:
2 cups self-rising flour
1⁄4 cup sugar
1 tsp baking powder
1 cup buttermilk
2 eggs
4 tbsp unsalted butter, melted and cooled, plus extra for frying and serving
3–4 tbsp milk (optional)
maple syrup, to serve
fresh berries or diced fruit, to serve

Method:
1 Put the flour, sugar, and baking powder into a large bowl and mix well with a balloon whisk. In a separate bowl, whisk together the buttermilk, eggs, and melted butter. Make a well in the center of the flour mixture and gradually whisk in the buttermilk mixture to a smooth, thick batter. If the batter is not quite a thick pouring consistency, stir in 3–4 tbsp milk.

2 In a 6in (15cm) nonstick frying pan, heat a pat (about 1⁄2 tbsp) of butter over medium heat until the butter begins to sizzle. Pour in just enough batter to coat the base of the pan.

3 Cook the pancake over medium heat until the edges are set and small bubbles appear on the surface of the pancake, burst, and leave small “holes.”

4 Turn the pancake and cook for 1–2 minutes on the other side. Serve immediately, or keep warm in a low oven while you cook the remaining pancakes. Serve with unsalted butter, maple syrup, and a bowl of fresh berries or diced fruit for an indulgent weekend breakfast treat.

American buttermilk pancakes

strawberry stuffed french toast

How to make strawberry stuffed french toast recipe - French toast is always a treat, but this cream cheese and strawberry version would be the pride of any brunch table.

MAKES 4

PREP TIME 10 mins, COOK TIME 30 mins

Ingredients
8 tbsp cream cheese
8 slices of challah bread or brioche, each 1 1⁄2in (4cm) thick
8–12 strawberries, hulled and thickly sliced
4 eggs
1⁄2 cup light brown sugar
1⁄2 cup milk
1 tsp vanilla extract
1 tsp ground cinnamon
4 tbsp butter
honey, to serve

Method:
1 Preheat the oven to 375ºF (190ºC). Spread 1 tbsp of the cream cheese over each slice of bread. Top 4 bread slices with 2–3 strawberries each, then cover with the remaining bread slices to make 4 sandwiches.

2 In a bowl, whisk together the eggs, sugar, milk, vanilla extract, and cinnamon with a hand whisk. Dip the sandwiches in the egg mixture, submerging them completely.

3 In a frying pan, melt 1 tbsp of butter over medium heat. Panfry the sandwiches for 3–4 minutes on each side, or until golden brown. Add the remaining butter to the pan, as needed, while frying the remaining sandwiches. Transfer to a baking sheet and put the sandwiches in the preheated oven for 5 minutes. Serve hot, drizzled with honey.

Preparing Strawberries:

1 To prepare a strawberry, hold the fruit on its side on a chopping board. Using a sharp knife, cut off the stalk without removing too much fruit.

2 Cut the strawberry in half. Lay each half cut-side down, then cut into slices of even thickness. Repeat for the remaining strawberries. Read More

Thursday, June 16, 2016

Oat Crepes

How to Make Oat Crepes Recipe - Like the oatcakes of northern England, these fine-textured crepes are made with a blend of flour and ground rolled oats for extra fiber and a nutty flavor. In this recipe, nutrient-rich mushrooms are cooked in a low-fat white sauce for the filling.

SERVES: 4 (MAKES 8)

PREPARATION: 20 MINUTES, PLUS 15 MINUTES STANDING, COOKING: 30 MINUTES

Ingredients:
3/4 cup (110 g) whole-wheat flour
1/3 cup (40 g) rolled oats
3 eggs
1 tablespoon (15 ml) olive oil, plus 1 tablespoon (15 ml) extra for frying
3/4 cup (175 ml) low-fat milk

Filling:
2 tablespoons (30 ml) olive oil
1 small onion, finely chopped
1 clove garlic, crushed
1 cup (250 g) button mushrooms, thinly sliced
2 tablespoons (30 ml) all-purpose flour
1 cup (250 ml) low-fat milk
2 tablespoons (30 ml) finely snipped fresh chives

Method:
1 Put the whole-wheat flour and oats in a food processor or blender and process at high speed until finely ground. Place into a large bowl.

2 Put the eggs, 1 tablespoon (15 ml) oil and the milk in a pitcher and whisk until combined. Make a well in the center of the flour mixture and pour in the egg mixture. Whisk until smooth. Let the batter stand for 15 minutes.

3 Meanwhile, to make the filling, heat the oil in a large saucepan over a medium–high heat. Add the onion and cook, stirring, for 3–4 minutes, or until soft. Add the garlic and mushrooms and cook, stirring, for another 3–4 minutes, or until the mushrooms are tender.

4 Reduce the heat to medium. Sprinkle the flour evenly over the mushrooms and cook, stirring quickly, for 1 minute. Gradually stir in the milk until smooth. Cook, stirring, for 3–4 minutes, or until the mixture boils and thickens. Stir in the chives. Remove the pan from the heat and cover to keep warm.

5 Heat a little oil in a frying pan or crepe pan over medium heat. Spoon 1/4 cup (50 ml) of batter into the pan and swirl to coat the base. Cook for 1 minute, turn and cook for another 1 minute, or until golden brown. Transfer to a plate and cover to keep warm. Repeat with the remaining batter to make eight crepes.

6 Divide the mushroom mixture among the crepes. Fold the crepes to enclose the filling and serve.

ANOTHER IDEA
+ These oat crepes can be served spread with jam, or with fillings such as fresh berries and low-fat vanilla yogurt, or sliced banana and low-fat ricotta flavored with honey and ground cinnamon.

Each serving (2 crepes) provides
427 calories, 17 g protein, 24 g fat (4 g saturated fat), 36 g carbohydrate (8 g sugars), 6 g fiber, 122 mg sodium

Oat Crepes

Apple Berry Souffle Omelet

How to Make Apple Berry Souffle Omelet Recipe - This sweet omelet should be cooked just before serving so it stays puffed and warm. Serve it as a special weekend breakfast or brunch.

SERVES: 2

PREPARATION: 15 MINUTES, COOKING: 5 MINUTES

Ingredients:
2 crisp sweet apples
1/2 cup (65 g) blackberries
1/2 teaspoon (2 ml) ground allspice
finely grated zest and juice of 1/2 orange
2 eggs, separated
2 teaspoons (10 ml) superfine sugar
1/2 teaspoon (2 ml) vanilla extract
2 teaspoons (10 ml) canola oil
1 teaspoon (5 ml) raw sugar
2 tablespoons (30 ml) Greek-style yogurt

Method:
1 Peel, core and thickly slice the apples. Put into a small saucepan and add the blackberries, allspice and orange juice. Cover the pan, place over low heat and cook for 2–3 minutes, shaking the pan occasionally, until the fruit juices release. Remove from heat and keep warm.

2 Put the egg yolks, sugar, orange zest and vanilla in a bowl and whisk together until smooth and thick.

3 In a separate, clean bowl, whisk the egg whites until they form soft peaks. Using a large spoon or spatula, fold the egg whites into the yolk mixture.

4 Preheat the broiler to medium. Meanwhile, heat the oil in a 8 inch (20 cm) nonstick frying pan with an ovenproof handle. Add the egg mixture, spreading it evenly, and cook over a low–medium heat for 2–3 minutes, or until set and golden on the bottom.

5 Place the pan under the broiler and cook for 1–2 minutes, or until the omelet is puffed and just set on top. Remove from the heat and turn the broiler to high.

6 Spoon the fruit mixture on top of the omelet and fold it over in half. Sprinkle with raw sugar and broil for about 30 seconds, or until the sugar caramelizes. Cut the omelet in half and serve immediately, topped with the yogurt.

Each serving provides
271 calories, 9 g protein, 12 g fat (3 g saturated fat), 33 g carbohydrate (32 g sugars), 5 g fiber, 83 mg sodium

The use of eating apples instead of a cooking variety means that they need only light cooking and therefore not only retain their shape and texture, but also much of their nutritional value, too. They are naturally sweet, so require less added sugar.

Apple Berry Souffle Omelet

Cottage Cheese Rolls with Kiwi Fruit and Orange

How to Make Cottage Cheese Rolls with Kiwi Fruit and Orange Recipe - Each serving provides 400 calories, 25 g protein, 11 g fat (3 g saturated fat), 47 g carbohydrate (23 g sugars), 17 g fiber, 330 mg sodium

SERVES: 2

PREPARATION: 10 MINUTES, COOKING: NONE

Ingredients:
1/2 cup (125 ml) low-fat cottage cheese
1 tablespoon (15 ml) orange juice
1 orange
1 golden kiwi fruit
2 sunflower seed bread rolls, halved
1 tablespoon (15 ml) honey, to drizzle
1–2 tablespoons (15–30 ml) sunflower seeds, toasted

Method:
1 Combine the cottage cheese with the orange juice in a small bowl.

2 Peel the orange with a sharp knife, leaving a little of the pith. Thinly slice the fruit crosswise into circles. Peel and slice the kiwi fruit.

3 Spread the bread roll halves with the cottage cheese mixture.

4 Arrange orange and kiwis on the rolls in overlapping slices. Drizzle with honey and top with sunflower seeds. Serve immediately.

ANOTHER IDEA
+ Substitute chopped hazelnuts or almonds for the sunflower seeds. Use green kiwi fruit if golden is not available.

Cottage Cheese Rolls with Kiwi Fruit and Orange

Baked Mushrooms with Ciabatta

How to Make Baked Mushrooms with Ciabatta Recipe - Mushrooms are a useful source of fiber, and contain energy-releasing B vitamins and minerals, too. They are rich in selenium, an important antioxidant that may help to prevent heart disease and cancer, as well as being high in folate for healthy blood and circulation.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 20–25 MINUTES

Ingredients:
3 cloves garlic, crushed
2 teaspoons (10 ml) lemon juice
1 1/2 tablespoons (22 ml) olive oil
2 teaspoons (10 ml) balsamic vinegar
1/4 teaspoon (1 ml) freshly ground black pepper, or to taste
2 cups (500 g) tomatoes, peeled, seeded and chopped
2 pounds (1 kg) mixed button, cremini and white mushrooms, sliced
2–4 sprigs of rosemary, leaves picked and chopped, plus extra sprigs to garnish
1 teaspoon (5 ml) chopped fresh parsley or sage
4 large slices ciabatta bread

Method:
1 Preheat the oven to 400°F (200°C). Put the garlic, lemon juice, oil, vinegar and pepper in a large bowl and whisk to combine.

2 Add the tomatoes and mushrooms to the bowl of dressing. Add the rosemary and parsley and stir to combine well.

3 Spoon the tomato and mushroom mixture into a baking dish and cover with foil. Make slits in the top to release steam during cooking. Cook for 20–25 minutes, or until mushrooms are tender.

4 When they are nearly done, briefly heat the bread in the oven. Place two slices of warmed bread on each serving plate, cut side up, top with the mushroom mixture and serve immediately, garnished with the reserved rosemary.

Each serving provides
327 calories, 17 g protein, 10 g fat (2 g saturated fat), 42 g carbohydrate (4 g sugars), 11 g fiber, 396 mg sodium

Baked Mushrooms with Ciabatta

Homemade French Toast

How to Make Homemade French Toast Recipe - This is a reduced-fat, high-protein version of French toast, made with evaporated milk, which has a creamy taste while being low in fat. The toast is served with mixed berries, which provide plenty of healthy antioxidants.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
2 eggs
1/2 cup (125 ml) light evaporated milk
2 teaspoons (10 ml) superfine sugar
1/2 teaspoon (2 ml) ground cinnamon
1 tablespoon (15 ml) olive oil spread
4 thick slices whole-grain sourdough bread
1 cup (250 g) fresh mixed berries
1/2 cup (125 ml) low-fat vanilla yogurt

Method:
1 Lightly whisk the eggs in a large bowl, add the milk and whisk until combined. Put the sugar and cinnamon in a small bowl and stir to combine.

2 Heat the olive oil spread in a large nonstick frying pan over medium heat.

3 Dip two slices of sourdough bread into the egg mixture, turning to coat well and allowing the excess to drip off. Place the bread in the hot pan and cook for 1–2 minutes on each side, or until golden brown. Transfer to a plate. Sprinkle with a little cinnamon sugar and cover to keep warm. Repeat with the remaining slices of bread.

4 Cut each piece of French toast in half and place on a plate. Top with some berries and a dollop of yogurt, and serve warm.

Each serving provides
262 calories, 11 g protein, 8 g fat (2 g saturated fat), 33 g carbohydrate (12 g sugars), 7 g fiber, 218 mg sodium

Homemade French Toast

Scrambled Eggs with Mushrooms and Asparagus

How to Make Scrambled Eggs with Mushrooms and Asparagus Recipe - Scrambled eggs don’t have to be creamy, buttery affairs. Low-fat milk and heart-healthy olive oil, instead of cream and butter, help to keep the saturated fats low, making this an ideal breakfast choice. Mushrooms and asparagus provide fiber.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
4 large white or brown mushroom caps, wiped with a damp cloth
8 asparagus spears, trimmed
8 eggs
1/2 cup (125 ml) low-fat milk
freshly ground white pepper
8 slices whole-grain bread
1 tablespoon (15 ml) snipped fresh chives

Method:
1 Heat 2 teaspoons (10 ml) of the olive oil in a nonstick frying pan over low heat. Add the mushrooms, cover and cook for 10 minutes, or until the mushrooms are just softened. Steam the asparagus for 5–8 minutes, or until tender.

2 Meanwhile, beat the eggs with the milk in a bowl and season with a little white pepper. Heat the remaining oil in a heavy-bottom saucepan over a low heat. Add the egg mixture and stir gently until the eggs are just beginning to set. Remove from the heat and keep the eggs warm while you toast the bread. Cut the toast into triangles.

3 Spoon the scrambled eggs onto individual, warmed serving plates. Arrange the mushrooms and asparagus spears alongside the eggs. Sprinkle the eggs with chives and serve immediately with the triangles of toast.

Each serving provides
358 calories, 25 g protein, 17 g fat (4 g saturated fat), 27 g carbohydrate (5 g sugars), 7 g fiber, 451 mg sodium

Scrambled Eggs with Mushrooms and Asparagus

Poached Eggs On Turkish Toast

How to Make Poached Eggs On Turkish Toast Recipe - This is an excellent breakfast with plenty of vitamin C from the tomatoes and scallions, and good-quality protein from the eggs. Poached eggs have much less fat than eggs that have been fried, scrambled or baked.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 5 MINUTES

Ingredients:
6 ripe tomatoes, finely diced
3 scallions, thinly sliced
1/2 teaspoon (2 ml) ground sumac or paprika, plus extra to serve
freshly ground black pepper
4 eggs
Turkish bread

Method:
1 Combine the tomatoes and scallions in a bowl. Add the sumac and season to taste with pepper.

2 Fill a large shallow saucepan or deep frying pan with water and bring to a boil over a high heat. Reduce the heat to low, so the water is at a gentle simmer. Working with one egg at a time, crack the eggs into a cup and slide them into the simmering water. Poach for 3–4 minutes, or until the whites have set.

3 Meanwhile, split the bread horizontally, and cut it crosswise to make four square pieces. Toast each piece on both sides.

4 Remove the eggs from the pan with a slotted spoon and drain off the water. Place one egg on each piece of toast and spoon the tomato mixture on top. Sprinkle with extra sumac and serve immediately.

ANOTHER IDEA
+ Substitute whole-grain pita bread for the Turkish bread, if preferred.

Each serving provides
271 calories, 14 g protein, 7 g fat (2 g saturated fat), 38 g carbohydrate (6 g sugars), 5 g fiber, 444 mg sodium

Food Fact
SUMAC is a berry used in Middle Eastern cuisine. It has a slightly tangy citrus flavor and is sold in ground form in many large supermarkets and specialty food stores.

Poached Eggs On Turkish Toast