Fruit Wrap

(Serves 2)

Ingredients:

2 large flour tortillas                                           2 teaspoons honey

2 tablespoons raisins                                           1 teaspoon sugar

2 teaspoons low-fat cream cheese                    ½ teaspoon cinnamon

1 small apple, peeled and finely chopped               

Directions:

1.   Spread cream cheese and honey over tortillas. Top with raisins and chopped apples. Sprinkle sugar and cinnamon over the fruit.

2.   Roll tortillas. Secure with toothpick, if desired.

Calories: 253
Carbohydrates: 50g (grams) | Protein: 5g | Fat: 4g | Fiber: 2g

Tip: This is a wonderful substitute for a traditional breakfast. Serve with a glass of low-fat milk and you are ready for the day.

Vegetable Omelette

(Serves 2)

Ingredients:

3 large eggs                                                   1 teaspoon fresh parsley

2 tablespoons skimmed milk                      ½ finely chopped red pepper

1 teaspoon light margarine                         ½ finely chopped green pepper

1 spring onion, finely chopped                    salt and pepper to taste

Directions:

1.   In a medium bowl, beat together the eggs, milk, salt and pepper.

2.   Melt margarine in frying pan over high heat. Add spring onion and peppers. Sauté for 2-3 minutes or until the vegetables begin to soften. Pour the egg mixture into the frying pan over the vegetables. Cook for about 30 seconds, until the eggs begin to set. Use a metal spatula to lift the eggs, and tilt the pan to allow the uncooked eggs to flow to the edges. When the top portion of the eggs begins to set, fold the egg mixture in half to form the omelette. Transfer omelette to serving plate. Sprinkle with fresh parsley.

Calories per serving: 140

Carbohydrates: 5g (grams) | Protein: 10g | Fat: 9g | Fiber: 1g

Tip: To save 50 calories and 5 grams of fat per serving, substitute 2 egg whites and 1 whole egg for the 3 eggs.

Cranberry Bran Muffins

(Yields 1 dozen)

Ingredients:

125g flour,  80g brown sugar                                    

1 ½ teaspoon baking powder                  

½ teaspoon baking soda                           1 egg, lightly beaten

½ teaspoon cinnamon                               100g apple sauce

¼ teaspoon nutmeg                                   50g dried cranberries

120g all-bran cereal                                   375ml skimmed milk

Directions:

1.   Preheat oven to 190 degrees C/375 degrees F. Spray muffin tin with cooking spray.

2.   In large bowl, combine flour, baking powder, baking soda, cinnamon and nutmeg.

3.   In another medium bowl, combine bran cereal, milk and brown sugar. Set aside for several minutes. Add beaten egg, apple sauce and cranberries. Mix well.

4.   Pour cereal mixture into flour mixture. Stir until just moistened; batter will be slightly lumpy. Do not over mix.

5.   Pour batter into prepared muffin tin pan to a third of the way from the top. Bake 20 minutes or until browned. A toothpick inserted into the center of the muffins should come out clean. Cool before serving.

Calories per serving: 130

Carbohydrates: 28g (grams) | Protein: 4g | Fat: 1.5g | Fiber: 4g

Tip: Try mini-muffin tins and make 3 dozen at 43 calories and 0.5 grams of fat per mini-muffin.

Blueberry Crumb Muffins

(Yields 1 dozen)

Ingredients:

45g margarine, softened                           Crumb Topping:

170g sugar                                                   60g sugar

2 eggs                                                           30g flour

125ml skimmed milk                                 1 teaspoon cinnamon  

1 teaspoon vanilla                                       2 tablespoons margarine, softened

250g flour

2 teaspoons baking powder

dash salt

250g fresh blueberries, rinsed

Directions:

1.   Preheat oven to 180 degrees C/356 degrees F. Spray a muffin tin with cooking spray.

2.   Using an electric mixer, cream together 45g margarine and 145g sugar. Add eggs, milk and vanilla. Carefully add the flour, baking powder and salt to batter, combining until just mixed and moistened. Fold in the blueberries using a wooden spoon or rubber spatula. Pour batter into prepared tin to a third of the way from the top.

3.   Prepare crumb topping. In a small bowl, combine the sugar, flour and cinnamon. Add margarine and mix together using a fork, until the mixture is crumbly. Sprinkle crumb topping over the tops of the batter.

4.   Bake muffins for 20-25 minutes or until light brown and a toothpick inserted into the center of the muffins comes out clean. Cool before serving.

Calories per serving: 216

Carbohydrates: 35g (grams) | Protein: 4g | Fat: 7g | Fiber: 1g

Tip: To save 43 calories and 2 grams of fat per serving, try the muffins without the topping.