It doesn’t get much quicker and easier than this stove top variation of baked eggs.
Served with a slice of good toast it makes a great breakfast/brunch/lunch or even evening meal. Perfect for eating light.
Mix a teaspoon or paprika (preferably smoky paprika) into jar of pasta sauce. Add a tin of diced tomatoes if you like, and stir.
When this is hot, carefully break eggs into the hot sauce and let them ‘poach’ until they are just as you like them.
A light hollandaise sauce made from 2 Tbsp thick greek natural low fat yogurt and 1 tsp Dijon mustard ( serves one) is also terrific on top of Atlantic salmon (here served with roasted veggies).
Grain toast with light spreadable ricotta, warm 1/2 pear slices, grapes, cinnamon and Splenda to taste…Yum! (Good with 1/2 apple or a banana too)
Easy, and good for work if you have a toaster and microwave.
(I sweeten the ricotta with Splenda as well).
- Compensate for social eating days by keeping other days ‘lean’
- Keep treats, favourite foods and alcohol for social eating
- Stick to plenty of salad and coloured veggies, some fruit and low fat protein foods, on lean days with very small amounts of low GI carb foods
- Don’t keep foods or drinks you can’t resist at home, just have them when you’re social eating
- Know your triggers to overeating, comfort eating, boredom eating and avoid them
- Make it easy on yourself; treat yourself like a best friend (or a tantrum throwing toddler)
- Make sure everything you eat and drink is ‘calorie worthy’
- Eat and drink mindfully – slowly, thoughtfully, savouring each mouthful
- Stay aware of mindless eating (nibbling, snacking, binging, ‘just because it’s there eating’
- Have a plan – for lean days, social eating and danger situations
- Keep a ‘toolbox’ of strategies that work for you
- Keep portions small, only as much as you need to enjoy it, share dishes, under order, take some of it with you to enjoy later
- Don’t let yourself get over hungry or it’s difficult to eat mindfully
- Always stay comfortable, never more than half full
- Serve foods and drinks attractively, using garnishes, attractive crockery, glassware and cutlery
- Always eat from a plate, at a table, never on the go
- Alcohol makes it harder to stay aware of what you’re eating and drinking (and to care) so drink plenty of water as well, sip drinks slowly, pace yourself
- Collect ideas and recipes that are delicious, but not your triggers to overeat including interesting salad ideas, fruit based desserts, vegetable based nibble platters
- Milky coffees are like a mid meal or small meal so have them carefully
Use a calorie counter book to know your stuff (Alan Borushek’s Calorie Fat and Carbohydrate Counter is inexpensive and easily avail