Goat Milk

Yogurt and banana are a perfect low-calorie breakfast combination that will keep you going until lunchtime.

The banana adds sweetness without the need for extra sugar and the seeds bring a satisfying crunch.

As part of an Intermittent diet plan, 1 serving provides: Your daily piece of fruit 2 of your 3 daily low-fat dairy portions This meal provides 149 kcal per portion.

 

Preparation time less than 30 mins, Cooking time no cooking required Serves 2

 

Ingredients:

• 340g/12oz fat-free natural Greek-style yoghurt
• 1 banana, peeled and sliced
• 15g/½oz mixed seeds (pumpkin, sesame and sunflower) (or use toasted flaked
• almonds)

Directions:

• Divide the yoghurt between two small bowls. Scatter the banana on top.
• Sprinkle with seeds or nuts and serve.

 

*Recipe Tips

Look out for mixed bags of pumpkin, sesame and sunflower seeds but watch your portion size carefully as they are very high in calories.

 

 

The Manicotti is lactose free. A super satisfying meal, perfect for the rapidly approaching fall weather.

 

* You can opt to use a cheese that is flavored with oregano, dill or an Italian blend of flavorings.

 

Ingredients:

 

• Manicotti shells
• Fresh goat cheese (chevre, vinegar cheese)
• Mozzarella cheese
• 1 egg
• A good red sauce, marinara, garlic, or other sauce of your choice
• salt and pepper to taste

 

Directions:

 

• Mix mozzarella cheese, soft cheese, and egg together in a bowl.
• In a 9 x 13 inch pan, pour a small layer of sauce in the bottom, fill each manicotti noodle with cheese mixture, and lay them in the pan.
• Pour sauce over the entire set of manicotti noodles, cover and bake at 350°F until shells begin to soften well.
• Uncover and add more cheese to the top and bake until it melts well.
• Serve hot with a good crispy salad and fresh bread.

 

 

* Note: Making the sauce with a bit more liquid than usual can actually helps the noodles soften well.

 

Enjoy!

 

 

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Nutritional facts:

The Manicotti with goat cheese contains 736 Calories per serving;  – protein 28.4g 57% DV, carbohydrates 88g 28% DV, fat 29.9g 46% DV, cholesterol 72.6mg 24% DV and  sodium 2308.5mg 92% DV.