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Breakfasts and Brunches

Recipes

Apple-Poppy Seed Muffins
1¼ cups (175-g) all-purpose flour ¾ cup (115 g) whole wheat flour ¼ cup (55 g) sugar 1 tablespoon baking powder ½ teaspoon baking soda ½ cup (60 g) chopped fresh apple 1 tablespoon poppy
Apricot Bran Muffins
1 cup (250 ml) reduced-fat buttermilk ¼ cup (60 ml) egg substitute 3 tablespoons canola oil ⅓ cup (80 ml) molasses 1½ cups (108 g) unprocessed bran ⅓ cup (55 g) chopped dried
Brown Soda Bread
450ml (16fl oz) semi-skimmed milk or buttermilk Juice of 1 lemon (if using milk) 280g (10oz) plain white flour 1 rounded teaspoon salt (optional) 1 rounded teaspoon bicarbonate of soda 280g
Carrot-Raisin Salad
¼ cup (50 ml) apple juice 1 tbsp (15 ml) raisins 3 medium carrots (about 1¾ cups/425 ml/300 g) 1 apple Juice of ½ small lemon 1 tsp (5 ml) walnut
Celery-Pear Salad
½ cup (125 ml/250 g) pear juice 3 tbsp (45 ml) sherry vinegar 2 cups (500 ml/100 g) thinly sliced celery (about 4 ribs) 2 firm pears 1 oz (30 g) Roquefort cheese 2 tbsp (30 ml) walnut oil
Chickpea Pâté On Rye
½ cup (125 ml/75 g) dried chickpeas 1 tsp (5 ml) olive oil 1 large onion ¼ cup (50 ml) water 1 tsp (5 ml) salt 1 small clove garlic 1 tbsp (15 ml) chopped fresh parsley 1 tbsp (15 ml) lemon
Coconut Muesli With Papaya
1 small ripe papaya 2 tbsp (30 ml) unsweetened flaked or shredded coconut 1½ cups (375 ml/50 g) multigrain flakes ¾ cup (175 ml/200 g) kefir (health-food stores) or low-fat yogurt Pinch ground
Cornmeal Rolls
½ cup (85 g) cornmeal 1½ cups (310 g) all-purpose flour 2 tablespoons sugar 2 teaspoons baking powder ½ teaspoon baking soda ¼ teaspoon salt ¼ cup (60) egg substitute ¾ cup (170 g) plain
Cream Cheese And Fruit Sandwich
4 slices whole-grain bread ½ cup (125 ml/50 g) raspberries 2 tbsp (30 ml) low-fat cream cheese 1 peach
Creamed Ham On Rolls
2 oz (60 g) lean cooked ham ½ cup (125 ml/100 g) low-fat quark or puréed cottage cheese White pepper Sweet paprika 2 whole-grain rolls 2 small gherkins 1 tbsp (15 ml) small capers 1 tbsp (15
Crostini With Tomato Ragout
1 small zucchini (courgette) 2 small tomatoes 2 shallots 1 small clove garlic 1 tsp (5 ml) olive oil Salt and white pepper Pinch dried, crushed chili pepper 4 to 6 slices whole-grain
Crunchy Muesli With Apples And Bananas
1 banana 2 apples 5 tbsp (75 ml/75 g) low-fat yogurt 1 tbsp (15 ml/15 g) butter ½ tsp (2 ml) vanilla 1 tbsp (15 ml) sliced Almonds or buckwheat groats 4 tbsp (60 ml) rolled oats A few red
Denver Scramble
¼ onion, chopped 1 celery stalk ¼ green bell pepper 2 eggs 2 egg whites ¼ teaspoon dried leaf basil or parsley Chili powder to
Dried Cherry Muffins
150ml (5fl oz) semi-skimmed milk or buttermilk 1 tablespoon lemon juice (if using milk) Rapeseed-oil spray 75g (3oz) dried pitted cherries 150g (5oz) plain flour 1½ teaspoons baking powder
Dried-Fruit Purée
(250 ml) JARS FOR ABOUT THREE 1-CUP: 3 cups (750 ml/500 g) unsulphured dried fruit: plums, apricots, apples, figs, etc. ⅓ cup (75 ml/100 g) dry white wine 2 tbsp (30 ml) lemon juice 1
Fruit And Cottage Cheese Parfait
1 cup (230 g) nonfat cottage cheese ¼ cup (35 g) fresh blueberries 1 large apple, cored and chopped 2 tablespoons chopped
Fruit Salad With Cashew Sauce
1 small orange ⅔ cup (150 ml/100 g) red grapes 1 small kiwi fruit 1 small red apple 2 tbsp (30 ml) lemon juice 2 tbsp (30 ml) unsweetened cashew butter (health-food stores) 5 tbsp (75
Fruity Rice Salad
⅔ cup (150 ml) boiling salted water ⅓ cup (75 ml/60 g) long-grain converted (parboiled) rice Salt 3½ oz (100 g) cooked frozen shrimp ½ small Galia or honeydew melon 1 small tart
Ginger-Pear Puffed Pancake
2 tablespoons margarine 1 or 2 firm, ripe Anjou or bosc pears, cored and sliced ⅔ cup (95 g) all-purpose flour ⅔ cup (160 ml) fat-free milk 2 tablespoons sugar ¼ cup (60 ml) orange
Gooseberry Jam
FOR ABOUT FIVE 1-CUP (250 ml) JARS: 3¼ cups (800 ml/500 g) gooseberries 6 kiwi fruit (about 2 cups/500 ml/500 g, peeled and diced) 5 tbsp (75 ml) dry white wine 1¼ cup (300 ml/300 g) maple
Granola
2 cups (160 g) old-fashioned rolled oats 1 cup (30 g) wheat flakes ¼ cup (20 g) unsweetened flaked coconut ¼ cup (30 g) sliced almonds ¼ cups (30 g) dried currants ¼ cup (30 g) chopped dried
Melon-Berry Salad
1¼ cups (300 ml/200 g) ripe honeydew or other melon 1⅓ cups (325 ml/200 g) strawberries ⅓ cup (75 ml/50 g) blackberries ¼ cup (50 ml) Marsala or sweet sherry 3 tbsp (45 ml/45 g)
Oatmeal Pancakes
½ cup (40 g) old-fashioned rolled oats 1¼ cups (300 ml) reduced-fat buttermilk ¼ cup (60 ml) egg substitute, or 2 egg whites, lightly beaten ½ cup (70 g) all-purpose flour ½ cup (70 g) whole
Open-Face Tomato Sandwich With Lovage
5 lovage leaves ¼ cup (50 ml/50 g) sour cream Salt Freshly ground nutmeg 2 medium tomatoes 1 small red onion 1 tsp (5 ml) margarine 2 slices whole-grain bread Freshly ground pepper A few
Open-Face Turkey Breast And Remoulade Sandwich
1 hard boiled egg 2 tbsp (30 ml/30 g) low-fat sour cream 3 tbsp (45 ml/20 g) finely chopped gherkins ½ tsp (2 ml) medium mustard 1½ tsp (7 ml) finely chopped mixed fresh herbs, such as chives,
Orange-Pear Relish
(500 ml) JARS FOR ABOUT FOUR 2-CUP: 1½ lb (750 g) oranges (4 or 5) 1 lemon 1½ lb (750 g) pears (4 or 5) 1½ onions (about 1 cup/250 ml/150 g finely chopped) 2½ tbsp (37 ml/20 g) fresh
Pesto And Sprouts On Rye Rolls
½ cup (125 ml/100 g) low-fat cream cheese 1 tbsp (15 ml) flaxseeds 1 tbsp (15 ml) wheat germ Salt and white pepper 2 whole-grain rye rolls 2 tsp (10 ml) pesto (prepared) ¾ cup (175 ml/75 g)
Pistachio Pancakes
1 cup (140 g) all-purpose flour 2 tablespoons brown sugar 1 tablespoon baking powder 1½ teaspoons baking soda 1 cup (250 ml) reduced-fat buttermilk 1 teaspoon vanilla extract 2 tablespoons
Pumpernickel With Herbed Potato Cream
1 mealy (floury) potato Salt ½ bunch mixed fresh herbs, such as chervil, chives, parsley, sorrel, borage 2 to 3 tsp (10 to 15 ml) low-fat quark or puréed cottage cheese 1 tsp (5 ml) mango
Pumpkin Rolls With Blue Cheese
FOR 8 ROLLS: ½ cup (125 ml/350 g) cooked or canned pure pumpkin purée 1 tsp salt, divided 2 cups (500 ml/250 g) coarsely ground whole wheat flour 1(¼ oz/7 g/2¼ tsp) package dry yeast Pinch
Quark With Pear On Pumpernickel
½ cup (125 ml/100 g) low-fat quark or puréed cottage cheese 1 firm pear Large pinch ground cinnamon Salt 2 tbsp (30 ml/24 g) cranberry sauce, not sweetened with sugar 2 slices pumpernickel
Ranch-Style Eggs
2 teaspoons canola oil ¼ onion, chopped (about 2 tablespoons) 1 garlic clove, minced 2 roasted green chiles, peeled and chopped 3 tomatoes, chopped 2 tablespoons chopped fresh cilantro 1
Red-Pepper Quark On Pumpernickel
¼ cup (50 ml/50 g) low-fat quark or puréed cottage cheese 4 tsp (20 ml/20 g) sour cream ¼ to ½ sweet red pepper 1 tsp (5 ml) capers 3 pinches dried herbes de Provence Salt and freshly ground
Rolls With Ricotta Cream
⅓ cup (75 ml/80 g) ricotta 1 to 2 tbsp (15 to 30 ml) skim milk A few drops liquid sweetener 1 small apple 1 tbsp (15 ml) lemon juice 2 whole-grain rolls 2 tbsp (30 ml) pine
Salmon And Kipper Kedgeree
1 kipper fillet 175g (6oz) salmon fillet 1 bay leaf 150g (5oz) brown rice ½ onion, chopped 25g (1oz) unsalted butter 2 teaspoons curry paste 2 eggs, hard-boiled and chopped 2 tablespoons
Scrambled Eggs And Smoked Salmon Timbales
Rapeseed-oil spray 110g (4oz) smoked salmon, thinly sliced 4 eggs 2 teaspoons horseradish sauce 2 teaspoons snipped chives Freshly ground black pepper 10g (½oz) unsalted butter Watercress,
Spanish Omelet
2 teaspoons olive oil 2 green onions, chopped ¼ roasted red bell pepper, chopped 4 ounces (115 g) low-sodium ham, chopped 1 cup (250 ml) egg substitute ½ teaspoon ground cumin ¼ teaspoon garlic
Spicy Baked French Toast
1 cup (250 ml) egg substitute 1 cup (250 ml) fat-free milk 1 tablespoon sugar ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg ¼ teaspoon ground allspice ½ teaspoon almond extract 8 slices
Spinach Quiche
1 (10-ounce/280-g) package frozen spinach 1 cup (230 g) plain nonfat yogurt 1 cup (230 g) nonfat cottage cheese 1 cup (250 ml) egg substitute ¼ cup (30 g) shredded low-sodium Parmesan cheese ¼
Strawberry-Pineapple Jam
FOR ABOUT FOUR 1-CUP (250 ml) JARS: 4 heaping cups (1 l/700g) strawberries ¼ small ripe pineapple, or 1 cup (250 ml/200 g) drained canned pineapple pieces 2 tsp (10 ml/5 g) fresh ginger 1
Stuffed Grapefruit
1 large pink grapefruit ⅓ cup (75 ml/50 g) blueberries 2 tbsp (30 ml) old-fashioned rolled oats 1 tbsp (15 ml) unsweetened flaked or shredded
Supertoast With Cream Cheese
4 to 5 radishes ¼ cup (50 ml/50 g) low-fat cream cheese Freshly ground pepper 2 slices whole-grain bread ¼ cup (50 ml/30 g) cucumber 1 tbsp (15 ml) watercress 1 medium tomato
Sweet Creamed Carrots
3 medium carrots (about 2 cups/500 ml/300 g diced) ½ cup (125 ml) water 1 apple 2 to 3 tbsp (30 to 45 ml) rolled oats 1 to 2 tbsp (15 to 30 ml) chopped pistachio nuts A few drops liquid
Turkey Snacks With Dip
4 oz (125 g) skinless boneless turkey breast ¼ tsp (1 ml) dried thyme Salt ¼ tsp (1 ml) curry powder ¼ tsp (1 ml) sweet paprika 1 small onion ¼ apple, peeled 1 tbsp (15 ml) oil 1 tsp (5
Vegetable-Ham Wraps
1 small red pepper 1 rib celery 2 small gherkins 4 slices cooked ham Freshly ground pepper ½ bunch
Whole-Grain Muesli With Apricots And Yogurt
3 tbsp (45 ml/30 g) wheat berries 2 tbsp (30 ml) water ⅓ cup (75 ml/100 g) low-fat yogurt 1 tsp (5 ml/15 g) liquid honey 1 tsp (5 ml) unsweetened sea buckthorn or cranberry juice
Zucchini-Olive Crostini With Feta
6 pitted black olives 2 oz (60 g) feta 1½ small zucchini (courgette) 1 small red onion 1 tsp (5 ml) olive oil 1 small clove garlic Salt and freshly ground pepper 2 slices whole-grain

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