CHEAT BERRIES AND FRENCH “TOAST”

CHEAT BERRIES AND FRENCH “TOAST”

PREP: 15 min

COOK: 15 min

TOTAL: 30 min

SERVES: 1

INGREDIENTS

• 2 large eggs

• ¼ cup skim milk, <0.15% fat

• 1 tsp cinnamon spice, ground

• 2 slices low carb, high protein bread*

• 2 tbsp high protein yoghurt (Chobani or Farmer’s Union)

• ½ cup mixed berries, frozen

• 1 tsp sugar free maple syrup

METHOD

1.     Beat eggs, milk and cinnamon in a shallow dish.

2.     Dip bread in the egg mixture, turning to coat both sides evenly.

3.     Cook bread slices on a fry pan on medium heat, until browned on both sides.

4.     Serve with yoghurt, defrosted frozen berries and a drizzle of maple syrup.

*Don’t have low-carb bread? Make your own: mix 1 tbsp melted butter + 1 egg + 2 tbsp skim milk + 1 tsp vanilla extract + 5 tbsp almond flour. Pour into square/rectangle shaped ramekin and heat in microwave for 1-2 min. Cut into half horizontally to make two “slices.” Follow Steps 3-4 and cook on a lightly greased non-stick fry pan.

NUTRITION INFORMATION

ENERGY: 298 kcal (1245 kJ)

PROTEIN: 28.6 g

TOTAL CARBS: 14.0 g

SUGARS: 6.8 g

FIBRE: 7.2 g

TOTAL FAT: 10.8 g

SATURATED FAT: 3.2 g

SODIUM: 413 mg

CALCIUM: 242 mg

IRON: 3.0 mg

DELIGHTFUL “DID-YOU-KNOWS”

Low Carb, High Protein Bread

*       A protein-dense, low-carb alternative to normal bread, often made from nut or seeds, or soy and wheat proteins. These breads often retain more healthy fats, protein, fibre, and micronutrients than processed varieties.

*       Stabilises blood sugars as it is higher in fat, protein, and fibre.

*       It is not a complete protein. However, its protein content still contributes to muscle maintenance and satiety, which aids in weight management.

Cinnamon – Warming with Spicy Benefits

*       May improve insulin sensitivity and help stabilise blood sugar levels when included in a balanced diet.

*       Contains powerful antioxidants and polyphenols that help protect cells from oxidative stress and reduce inflammation.

*       Naturally enhances flavour, allowing you to reduce added sugars in recipes.

Egg – Nature’s Perfect Protein

*       An excellent source of protein, fat-soluble vitamins (A, D, E, K), choline, and antioxidants lutein and zeaxanthin.

*       A high-quality protein, meaning eggs contain all 9 essential amino acids in ideal proportions. This protein is more easily digested and used by the body to build muscle. It also promotes satiety, keeping you fuller for longer.

*       Fat-soluble vitamins are essential for maintaining many metabolic functions including bone, eye, immune, and digestive health.

*       Choline promotes brain development and neuroplasticity for healthy ageing, nervous system function, and liver and fat metabolism.

*       Lutein and zeaxanthin protect against age-related macular degeneration, blue light damage, and generally supports long-term eye health.

Low Fat Dairy – Dairy Goodness

*       Excellent source of calcium, protein, Vitamin D, and Vitamin B12. Yoghurt, in particular, provides natural creaminess and probiotics for good gut health.

*       Calcium is the building block for strong bones and teeth, supports muscle function, and nerve signalling for movement.

*       Protein supports muscle growth and tissue repair. As with fibre, protein also promotes satiety, keeping you fuller for longer

*       Vitamin D enhances calcium absorption which promotes bone health. It is also an antioxidant which strengthens immune health.

*       Vitamin B12 is beneficial for red blood cell production and nerve function.

*      Low fat makes it heart-healthy and good for weight management as there is less saturated fat and calories overall.