MY FAVOURITE FRITTATA

2 cups or broccoli florets or 1 head divided up including the peeled stems.
2 rashers of bacon, trimmed and cut into bite sized pieces, or ham or small chunks of ham or bacon.
1-2 onions chopped small to medium (optional)
3-4 large slices white toast bread. multigrain and wholemeal work.
1/2 cup milk
zest of 1 lemon
grated cheese 1/3 cup parmesan is recommended but I use as much as 2 large cups of tasty cheddar cheese. It's not critical.
alternative - 1 cup cottage cheese, enough grated cheese to sprinkle on top.
6 large eggs - use more if you have a large pan and want to feed a bigger crowd.
fresh ground pepper to taste
shake or 2 of Tuscam seasoning
1 sliced tomato (optional)

Place bread in milk in a large bowl to soak. You can remove crusts but I quite like the texture of the whole slice.

Heat oven to 150`C /300`F. Get a 23 cm/9 in. round quiche dish or use a similar sized oblong dish. Prepare dish by spraying with cooking oil or if using a square or oblong dish line it with baking paper taking it well up the sides of the dish.

Cook broccoli for 3 minutes in boiling water. Drain in colander.

Cook bacon in a non-stick pan. Do not over cook. needs to be soft.

Use beater to mush up bread and milk. You don't want any large lumps.

Add eggs, beat lightly.

Add broccoli, bacon, onion, lemon zest, cottage cheese and/or grated cheese pepper and Tuscan seasoning. Give the whole thing a couple of gentle stirs to mix things up. Reserve some grated cheese to sprinkle on top if desired.

Pour mixture into prepared dish. Top with slices of tomato and a sprinkle of grated cheese of desired.

Bake for 15 - 30 minutes or until reasonably firm. Finish under grill if more colour needed. Makes a good family sized dish, great for lunch. Serve with salad. I often serve this when we have visitors for lunch, prefering it to a quiche.

When cold it makes great picnic food or cut in wedges or small squares one of the elements of an antipasta plate.

I vary this with whatever I feel like on the day. Most veges can be used and sometimes I add a red bell pepper. I've also been known to add lemon juice but be careful that you don't make it too lemony.

This my version of a more classic dish. You might want to have some fun playing with it.

CREAM FOR DESSERTS

I like whipped cream with my diet jelly, (jello) so I decided to find a replacement.

1 small banana, ripe to your taste.
Plain Greek Yoghurt

Mash the banana, getting it as smooth as possible.
Add yoghurt a large teaspoon at a time, whip into the banana with a fork until you have a thickness and texture pleasing to you.

I froze some in a shallow dish. It makes a great popsicle treat.

You can try other fruit with the yoghurt.

I also like Passionfruit

MY BREAKFAST SMOOTHIE

handful of frozen berries, my favourite is strawberries
1/2 cup milk, I use whole milk
1/2 cup water
1/4 cup Greek yoghurt, I use De Winkle brand, made with skim milk, not completely fat free.
1 heaped scoop whey protein powder, I am using Active Woman, French Vanilla by Leppin Sport.

optional 2 tsp benefibre and/or 1 tsp flax oil

optional 1 teaspoon LSA, ground linseed, (flax seed), almonds and sesame seed, and/or 1 teaspoon ground fax seed to boost omega 3

Place all ingredients in jug and mix with stick mixer, liquidiser or whatever processor you like.

Nice drinkable frothy thickness well chilled by the berries. I have this every morning when on plan, quick, no fuss and healthy. Non-fat milk would reduce calories. I use whole milk because it suits our household.

STUFFED MUSHROOMS

Large portabello mushrooms
Spinach 
Onion
Bacon or ham
Garlic (optional)
Pepper, salt, grated nutmeg.
Tuscan seasoning, (optional)
Grated parmesan and cheddar cheese.

Turn the oven to 170'C/350'F and heat while preparing the filling which takes about 10 minutes.

The best mushrooms are those which still have some cup, not being quite open and flat so they hole the filling. We usually manage 2 each. I use spinach which has been frozen in balls.

I use spinach frozen into balls and microwave them to thaw.  

Chop onion, garlic and bacon into small dice I used 1/2 medium onion, 1 ball of spinach and half a large slice of bacon for each mushroom. In a pan on the stove-top add coconut oil or butter and cook diced onion and bacon or ham and garlic. Season to taste with fresh ground pepper, salt, a little grated nutmeg, and Tuscan seasoning. (The last two are optional). 

To fill the mushrooms I begin by putting a spoon of the bacon and onion mixture on the mushroom followed by a spinach ball. I try to squish it out so that there is still a cup shape for the rest of the filling. Top this with the remaining onion and bacon mix. Top the lot with grated cheese. I used equal quantities of cheddar and parmesan. 

Bake for 20 minutes or longer. By the time the cheese is golden the mushrooms should be cooked.

Delicious hot or cold. Yummmm! This could become a regular in our house. 

I don't count calories or points so if you make this you will have to work it out as you go. It is fairly low in carbs and you can get the fat level as low as you like too. 

You could also play around with the seasoning and use your favourite fresh herbs such as thyme and parsley.