Grilled Eggplant and Smoky Cheese Sandwiches – serves 4

These hearty sandwiches are rich with the goodness of smoky cheese melted on top of tender grilled eggplant slices. Make a rustic sauce with chopped tomatoes, parsley, and healthful olive oil, spread it on grilled bread, top it with the eggplant and cheese 

INGREDIENTS:

2 1/2 cups chopped tomatoes
1/4 cup minced flat-leaf parsley
1/2 cup extra-virgin olive oil
1 tablespoon white-wine vinegar
Salt and freshly-ground black pepper, to taste
4 thin slices smoked Gouda or mozzarella cheese
4 3/4-inch-thick slices country-style bread from a round loaf
2 eggplants, about 1 pound each

METHOD:

1. In a medium bowl, stir together the tomatoes, parsley, 2 tablespoons of the olive oil, vinegar, pepper, and salt.

2. Brush both sides of the bread with oil, about 1 tablespoon per slice.

3. Slice off the top and bottom of the eggplants, then cut 2 1-inch slices from the center of each, reserving the remainder for another use. Brush the cut sides of the eggplant slices with a total of about 3 tablespoons oil and lightly sprinkle with salt.

4. Grill eggplant on an oiled grill about 8 to 10 minutes, turning occasionally, until very tender. Grill bread for 1 or 2 minutes, turning once, until grill marks appear. Transfer bread to a platter.

5. Top eggplant with cheese slices and grill, covered, until the cheese melts, about 1 minute. Use a spatula to transfer the eggplant to a platter.

6. Place grilled bread on 4 plates, then cover with tomato mixture. Drizzle with a little olive oil, top with eggplant, and finish with a few grinds of black pepper. Serve warm.

Salsa Scramble Toast – serves 1

Ingredients:
~ 1 tsp olive oil
~ 1 egg (or 3 egg whites)
~ 1 tbsp low-fat milk
~ 1/2 tomato, de-seeded & diced
~ 1/2 yellow capsicum, de-seeded & diced
~ 1 large green chilli, sliced thinly
~ 1 tbsp coriander leaves, chopped
~ 1/4 tsp lemon juice
~ Salt and black pepper to taste
~ 2 slices whitemeal bread

Method:
1. Beat the egg and milk together with a fork until slightly foamy.
2. Heat olive oil in a pan, add egg mixture and scramble.
3. Just before egg is done, add yellow capsicum, tomatoes, green chilli and coriander leaves.
4. Remove from heat and season with lemon juice, salt and black pepper.
5. Place 2 slices of bread in a sandwich maker.
6. Top with the scrambled egg and cover with the remaining slice bread.
7. Toast according to instructions for the sandwich maker.

Nutritional Analysis for Salsa Scramble Toast
Energy : 343kcals
Carbohydrate : 46g
Protein : 15g
Dietary Fibre : 4.2g
Total Fat : 11g
Sat. Fat : 2.8g
Calcium : 159mg

Helpful Hints:
1. If you're worried about using the whole egg yolk, you can use three egg whites instead as egg whites don't contain cholesterol.
2. If you want your scrambled egg to be a little bit soft, add a little bit of milk. Choose the low-fat, high calcium milk.
3. Add just a pinch of salt, not too much because salt is the biggest source of sodium in our diet.
4. Use just a little bit of oil since it is a concentrated source of calories. Use unsaturated oil which is good for your heart.
5. Add chopped chillies if you like it spicy.
6. Don't put the corriander leaves in too early as they will wilt and you will lose the flavour.
7. Use whitemeal bread because it's very high in fibre as it contains wheat germs and bran.

Smoked Salmon & Zucchini Omelette (serves 1)

 

Ingredients:
~ 1 tsp olive oil
~ 3 egg whites
~ 1 tbsp low-fat milk
~ Black pepper to taste
~ 1/2 small zucchini, thinly sliced
~ 1/2 tomato, chopped
~ 2 slices smoked salmon
~ Dash of lemon juice
~ 1 tsp chopped parsley
~ 1 slice Focaccia bread

Method:
1. Heat olive oil in a pan.
2. Separate the egg whites from the yolks and place the egg whites in a bowl.
3. Add the milk to the egg whites and season with black pepper.
4. Beat egg mixture with a fork until slightly foamy.
5. Pour egg mixture into the pan and cook omelette until just set.
6. Place the zucchini, tomatoes, parsley and smoked salmon slices on the omelette.
7. Season with lemon juice and fold the omelette over.
8. Slide the omelette onto a plate and serve with a slice of Focaccia.

Nutritional Analysis for Smoked Salmon & Zucchini Omelette:
Energy : 204kcals
Carbohydrate : 18g
Protein : 18g
Dietary Fibre : 0.7g
Total Fat : 6.7g
Sat. Fat : 1g
Calcium : 29mg

Helpful Hints:
~ By removing the yolks, you completely eliminate the cholesterol from the omelette. Egg white is a good source of protein but remember to cook your eggs well so that they are safe for you to eat.
~ Lift up your fork when you whip the egg to trap some air.
~ By using a non-stick pan and very little oil, you won't get all the calories.
~ Salmon has omega 3 fats which are good for the heart.
~ Zucchini is a vegetable with one of the lowest calories.
~ Use tomatoes for vitamin C and lycopine which helps prevent prostrate cancer.

Tofu French Toast – serves 2

Adapted from The PETA Celebrity Cookbook, edited by Ingrid E. Newkirk

INGREDIENTS
8 slices vegan French bread (a couple of days old is best)
1 cup whole wheat flour
2 cups soy or rice milk
4 tablespoons tofu
2 teaspoons cinnamon
1 teaspoon vanilla
2 tablespoons vegetable shortening

Method:
1. In a blender, blend all ingredients except the shortening and bread. Transfer the mixture to a bowl and dip the bread in, covering both sides.
2. Melt the shortening in a pan and place dipped bread in pan. Add extra cinnamon on top.
3. Brown on both sides. Serve topped with fresh fruit or maple syrup.

Helpful Hints: Recipe may be doubled.

Simple Solution: This wonderful vegan version of classic French toast satisfies without dairy.
Simple to make and so healthy: you won’t miss the eggs and milk in this tender, cinnamon-spiced, high-protein breakfast delight.