Start your day light
Swap heavy breakfast items with low-cal yet yummy foods to lose weight
It’s the most important meal of the day, so don’t make the wrong choice. Here are some clever (and surprising) breakfast swaps that’ll fill you up and keep the kilos off too…
SWAP… Two scrambled eggs (308 calories, 28g fat)
Scrambled egg may seem like the more virtuous option, but it’s impossible to make it properly without adding milk and butter.
SWAP… Two scrambled eggs (308 calories, 28g fat)
…FOR
Two fried eggs (214 calories, 16g fat)WHY?
Scrambled egg may seem like the more virtuous option, but it’s impossible to make it properly without adding milk and butter.
Go for a couple of eggs fried with just a little spray of oil instead, and you’ll feel just as satisfied but consume far fewer calories.
Eggs for breakfast fill you up more than most other breakfast choices, so you tend to eat less at your next couple of meals, according to research carried out at the Rochester Centre for Obesity in America.
SWAP… An almond croissant (481 calories, 30.5g fat)
SWAP… An almond croissant (481 calories, 30.5g fat)
…FOR
Two slices of fruit bread (206 calories, 3g fat)WHY?
The calorie count for the average coffee shop almond croissant isn’t far shy of 500 and it will surely fill you up for only half an hour.Opt for fruit bread instead – it releases energy slowly and keeps you satisfied for a little longer. But leave it unbuttered.
SWAP… Two sausages (185 calories, 11g fat)
Half a large tin of beans with one slice of unbuttered toast actually has more calories than two sausages, but it’s much healthier.
SWAP… Two sausages (185 calories, 11g fat)
…FOR
Beans on a slice of toast (267 calo ries, 2g fat)WHY?
Half a large tin of beans with one slice of unbuttered toast actually has more calories than two sausages, but it’s much healthier.
The sausages supply lots of cholesterol-raising saturated fat, while the beans are low in fat, high in fibre and have a very low glycaemic index – so they’ll fill you up for longer. They also count as a veg
portion, but buy the reduced-salt
version – it’s even healthier.
SWAP… 40g corn flakes and semi-skimmed milk (205 calories, 2g fat)
There’s no calorie saving here, but you can’t beat porridge for its slow-release energy, which will stop you digging into the biscuit tin.
SWAP… 150g of tub yoghurt
calories, 14g fat). Or a low-fat tomato sandwich (120 calories, 3g fat)
Yoghurt is one of the few foods that’s less than healthy. The full-fat version is 10 per cent fat and the calories soon mount.
portion, but buy the reduced-salt
version – it’s even healthier.
SWAP… 40g corn flakes and semi-skimmed milk (205 calories, 2g fat)
…FOR
40g porridge oats with semiskimmed milk (221 calories, 6g fat)WHY?
There’s no calorie saving here, but you can’t beat porridge for its slow-release energy, which will stop you digging into the biscuit tin.
SWAP… 150g of tub yoghurt
…FOR
Honey and a chopped banana (370WHY?
calories, 14g fat). Or a low-fat tomato sandwich (120 calories, 3g fat)
Yoghurt is one of the few foods that’s less than healthy. The full-fat version is 10 per cent fat and the calories soon mount.
A better swap option is to have a sandwich with far fewer calories. Make it at home, add extra-lean chicken if you want, make it on thinly sliced wholemeal bread (no butter) and don’t forget lots of tomatoes.
Gazpacho with garlic croutons
Ingredients (serves 4)
- 1 Lebanese cucumber
- 1 x 400g can diced Italian roma tomatoes, chilled
- 1 large (about 280g) red capsicum, halved, deseeded, coarsely chopped
- 1 fresh long red chilli, deseeded, coarsely chopped
- Salt
- 2 tbs olive oil
- 2 garlic cloves, crushed
- 1 white bread roll, ends trimmed, cut into 2cm cubes
Method
- Use a vegetable peeler to slice one-quarter of the cucumber lengthways into thin ribbons and set aside until required. Use a sharp knife to finely chop the remaining cucumber. Place the chopped cucumber, tomato, capsicum and chilli in the jug of a blender, and blend until smooth. Taste and season with salt. Pour gazpacho into a plastic container. Cover with plastic wrap and place in the freezer for 20 minutes to chill.
- Meanwhile, heat the oil in a large non-stick frying pan over medium heat. Add the garlic and bread and cook, turning occasionally, for 4-5 minutes or until bread is golden brown. Remove from heat.
- Ladle the gazpacho among serving bowls. Sprinkle with croutons and garnish with cucumber ribbon.
How to Make Zucchini Bread at Home
Preheat oven to 350 degrees F.
Beat the eggs lightly. Stir in oil, sugar, zucchini and vanilla.
Sift the dry ingredients together and stir into the egg mixture until well blended.
Stir in the raisins and walnuts.
Pour the batter into 2 well greased loaf pans and bake for 1 hour.
Remove the pans from the oven and let the bread cool in the pans on a rack for 10 minutes.
Remove the bread from the pans and let cool completely. If you try to slice it when it’s hot, it most likely will fall apart.
Great toasted in the morning with a little cream cheese
