Friday, November 7, 2008

Core Breakfast Wrap

This is a throw together meals so quantities are not so important

Serves: 1

Difficulty: Easy


  • 1/2 onion chopped
  • small amount of chopped bacon
  • 1+ cup frozen mixed vegies (the chopped small kind)
  • 1 egg
  • cottage cheese, a couple of TB
  • 1 slice rye mountain bread
  • some spices - I used dried basil

Optional - mushroom, capsicum, asparagus can be added to the bacon and onion at start.

Almost any vegies can be used as long as it's dry (ie tomato, zucchini not so good)

In a nonstick pan sprayed with a little oil, fry bacon and onion until bacon starts to brown.
Throw in mixed vegies and a few TB of water and stir fry until warmed through
Stir through your spices and cottage, stir for a minute or so.
Crack egg directly into pan and stir quickly until egg is set (about a minute)
Spoon onto 2/3 of the wrap to about 1cm thick.
Roll wrap from the covered end towards the empty end
Serve straight away.

Not on Core? This recipe is approx 3pts if using "free" vegies. A little more if there are peas or corn in the mix.

Tuesday, November 4, 2008

Core Bruschetta aka Tomato and Basil on Toast (V)

Suitable for Vegan Vegetarians
Serves: 1 for meal, 2 for entree

Difficulty: Very Easy

  • 2 slices of grainy bread (I used Cape Seed)
  • 2 - 3 ripe but firm tomatoes (I use Romas or cherry), diced
  • 2-4 fresh basil leaves, finely cut (try scissors)
  • 1 1/2 tsp olive oil
  • 1 clove garlic, unpeeled and cut in half
  • pepper and salt

Optional extras: finely chopped olives, capsicum, spring onions, garlic. Canned/frozen corn.


In a non-metallic dowl, mix together all except bread and garlic.
Rub the cut garlic over one side of the bread.
Grill or bake until lightly brown.
Pile the tomato mix on the bread at least 1 cm thick and serve immediately.

Not on Core? 2 points per slice - bread 1.5pts, oil 0.5pts

Sunday, November 2, 2008

Core Spiced Pears with Berries (+1.5pts)

Pictured served on Steel Cut Oats
This recipe is so simple and so tasty as a desert or breakfast.

It has 1 1/2 TB of sugar (1.5 pt) in the whole recipe, so nonCore Points are minimal per serve.
Serves: 4-6

Difficulty: Very Easy

  • 1/2 a 1kg jar of Pears in Cranberry Juice (Goulburn Valley), drained
  • 1/2 - 1 cup frozen berries
  • * 1 1/2 TB sugar (1.5 pts)
  • mixed spice
  • ground black pepper (yes I am serious), about 1/4 tsp

The sugar coats the fruit while it cooks, like a glaze. I do not recommend swapping for Splenda. Sugar is only 1.5 pts to share between 4-6 serves.

Arrange the pears in the bottom of a small casserole
Top with the berries (no need to defrost)
Sprinkle with the mixed spice, sugar and pepper
Cook covered with foil for 25 mins at 180*C.
Serve with a spoonful of the richly coloured juices