french-toast

Summertime in South Africa is just amazing. Many evenings I find myself yearning for some cool South African bubbly with a rejuvenating salad for supper, spending practically every evening out on our veranda overlooking the African sunset.

When you only have a couple of weeks of utter happiness left before it is going to get cold you will have to head in to avoid the cold and start eating soups and stews. With this in mind I decided to organize a special day for me and a couple friends just before the winter months sets in.

Start the evening out with some delicious sparkling wine, perhaps a day at the spa where we can indulge with this outstanding South African made tasty biltong salad, this would be a lady’s night-out to remember.

This is one amazing recipe brought to you by the guys from Saffatrading – South African food providers including biltong and droewors. Have a look at their impressive array of Biltong and Dry-wors, stocking some of the biggest brands in the South African biltong industry.

A typical biltong recipe with a touch of sophistication and class, Blue Cheese and biltong salad combined with Pecans will leave your guests utterly speechless.

Serve this delicious salad with a fresh squeeze of lemon juice and Ciabatta (Italian bread)
This salad is enough for 4 people.

Active ingredients for Blue Cheese and Biltong tossed salad

• 80 grams bag of curly lettuce.
• 80 grams bag of fresh rocket.
• A small cucumber, cut into long fine strips.
• A tiny 380 grams jar grated beetroot that has been drained.
• 2 big carrots peeled off and cut into lengthy strips.
• 400 grams of finely cut biltong.
• 50grams to 80 grams blue cheese, depending on you and your guest taste and preference.
• 5 teaspoon of sugar.
• 100 grams of pecan nuts.
• Mixed sprouts and mixed greens.

How to make a Biltong and Blue Cheese Salad

For the candied pecans, you will need to warm the sugar over moderate heat until it has melted.
Gradually add even more heat and when your sugar start going a gold brownish colour, chuck the pecans into the dish and then stir it until it is all covered in liquid sugar.
Just remind yourself that hot melted sugar is extremely hot so avoid getting burned.
After covering all the pecan nuts in melted sugar you can transfer the pecans to a brand new plate and then allow this concoction to cool down.

So now it’s time to make your salad, layer your plate with leaves and add carrot and beetroot and cucumber. Now add the biltong. We advise that you add a healthy amount to each plate. Now you can crumble the blue cheese on top of the salad and cover it with the delicious sugar coated pecan nuts.

The candied pecans go so well with the sharp taste of the blue cheese and the salty taste of the biltong. You are able to add some variety to this salad. If you want to you can top the salad up with some red onions or some delicious baby tomatoes. Biltong does not necessary have to be seen as just a snack, you can add it to various dishes to enhance its flavour.

Sandwich Recipes

What makes a good sandwich? Good bread, generous filling, contrasting textures and the mysterious mating of the right filling with the right bread. There was a time when you couldn’t get a sandwich on anything but soft white bread; the choice was to have it plain or toasted. Now we have French, Italian, Portuguese breads, Greek pitas, Scandinavian flat breads and ryes and whole-grain breads to enrich  our sandwiches.

What makes a bad sandwich? Dryness, poor proportion of filling to bread, staleness, incompatible combinations, and wet greens that make everything soggy or undrained tomatoes that sit too long on the bread. Firm, ripe tomatoes are wonderful in sandwiches, adding moisture and goodness.

Unless you must, don’t make sandwiches until just before they are to be eaten. When they have to be made in advance for picnics and lunch boxes, wrap each sandwich individually, making an air tight package with plastic wrap or foil. A good idea is to put the lettuce and sliced tomato in a separate plastic bag, to be tucked into the sandwich just before eating.

Bacon, Lettuce and Tomato or BLT
Don’t be skimpy with the bacon, use at least 3 strips. The authentic bacon, lettuce and tomato sandwich is on toasted white bread, but tastes great on any bread.
Ingredients;
3 or 4 strips bacon
2 slices white bread
2 tablespoons mayonnaise
4 slices of tomato
salt
leaf of crisp iceberg lettuce

Fry the bacon crisp and drain on a paper towel. Toast the bread and spread with mayonnaise on each slice. Pile the tomatoes on one slice, salt to taste and top with bacon, lettuce and the second slice of bread. Cut in half
Makes one BLT.

Club Sandwich
Quite a perfect sandwich, particularly made of newly made bread freshly toasted with ample slices of chicken breast and thin slices of tomatoes. If you like you can use only two slices of bread,, but it would hardly qualify as a genuine lofty club.
Ingredients;
Butter
2 tablespoons mayonnaise
3 slices fresh bread, toasted
4 thin slices cooked chicken breast
3 thin slices ripe, firm tomato
3 to 4 slices bacon, fried crisp and drained
salt
fresh ground pepper
green olives and sweet or dill pickles as garnish (optional)
Spread butter and mayonnaise on one side of each slice of toast, cover with chicken, sprinkle with salt and pepper, and cover with a slice of toast. Place the tomatoes and bacon on it and season with salt and pepper. Cover with the last slice of toast. Cut in quarters, diagonally and serve with olives and pickles.
Makes one Club.

Reuben Sandwich

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Ingredients;
2 slices corned beef
1 slice Swiss cheese
2 slices dark rye or pumpernickel bread
4 tablespoons sauerkraut
1-1/2 tablespoons Russian dressing
3 tablespoons butter
Put 1 slice corned beef and 1 slice Swiss cheese on a piece of bread. Heap on sauerkraut and spread dressing over it. Put on second slice of corned beef and second slice of bread. Melt the butter in a skillet over medium-low heat. Put in the sandwich and grill on each side until the cheese melts. Serve warm.
Makes one Reuben.
(recipe for Russian dressing; 1 cup mayonnaise, 1 cup chili sauce, 2 tablespoons finely minced celery, 2 tablespoons finely minced green pepper, 2 tablespoons finely minced pimento and salt to taste. Blend well.

Grilled Cheese Sandwich

A perennial favorite; soft melted cheese and buttery toast.
Ingredients;
2 slices American, Cheddar or Swiss cheese, or the cheese of your choice.
2 slices white bread, or any bread you choose
2 tablespoons butter
Put the cheese between the slices of bread. Heat 1 tablespoon of the butter in skillet or on a grill and when melted add the sandwich. Gently press down with a spatula once or twice during grilling. when one side is golden, add the remaining tablespoon butter, turn the sandwich over and brown.

Grilled Cheese with Bacon
Fry 3 slices bacon until cooked but not crisp. Pat dry of excess fat, add-on top of cheese, and grill.

Grilled Cheese with Ham
Put 2 thin slices ham on cheese and grill.

Onion-Cheese Sandwich
Lightly coat 1 slice of bread with Dijon mustard. Saute 3 or 4 slices onion in butter and put on top of cheese. Grill.

Tomato-Cheese Sandwich
Add 2 slices of tomato before grilling.

Beef Poor-Boy Sandwich

This is a hot sandwich I make with leftover over roast beef and gravy.
Ingredients;
12 inch loaf of French bread
1/2 cup mayonnaise
1 cup shredded lettuce
6 to 8 thin slices cooked roast beef
about 1/2 cup beef gravy, warmed
2 tomatoes, sliced thin
Split the bread lengthwise and warm in the oven. Spread the bottom half with mayonnaise. Pile on shredded lettuce and top with overlapping slices of roast beef. Spoon warm gravy over the meat, top with slices of tomato, then add the top half of the bread. Cut in 2 to 3 pieces and serve warm.
Serves two or three.

Denver Sandwich
This is also known as Western Omelet Sandwich. Part of the delight is having the egg yolk soak into the soft bread.
Ingredients;
3 tablespoons butter
1/3 cup finely chopped onion
1/3 cup finely chopped green pepper
2 slices ham, chopped
3 eggs sightly beaten
salt to taste
Cayenne pepper to taste
4 slices buttered bread
prepared mustard
Melt the butter in as skillet, add the onion, pepper and ham, cook until the onion is soft. Pour the beaten eggs over the ham and vegetables, add salt and cayenne to taste. Cook over low heat until lightly golden. Turn over and quickly brown the other side, (the center should remain moist). Divide in half and place each half on a piece of buttered bread. Spread with mustard and close with the other slice of bread. Serve warm.
Makes 2 sandwiches.

Hero Sandwich

Depending on where you live, you may call it a hero, hoagie, submarine or grinder.
Ingredients;
6 inch French roll
3 to 4 tablespoons butter
1/4 cup mayonnaise
2 tablespoons prepared mustard
4 slices cheese: American, Cheddar, Swiss or any other
4 slices salami, bologna, ham or other cooked meat
tomato slices
onion slices
pickle slices
shredded lettuce
Italian salad dressing, optional
Split the French roll lengthwise. Butter each half and spread with mayonnaise and mustard. Place the cheese and meat overlapping along the length. Add any of the remaining ingredients you like, the more the better. Sprinkle lettuce with Italian salad dressing.
If you want to serve it warm, omit the lettuce and tomato, wrap snugly in foil, and cook in 350 degree oven.
Makes one hero.

 Ham Salad Sandwich on Rye

Ingredients;
1 cup ground cooked ham
1/3 cup finely chopped celery
1/2 teaspoon prepared horseradish
2 tablespoons drained sweet pickle relish
1/4 cup mayonnaise
10 slices buttered rye bread
5 slices Swiss cheese, optional
sliced tomatoes,optional
Combine the first ingredients, blend well. Spread on 5 slices of bread, top with cheese and tomato slices. Top with remaining bread.
Makes 5 sandwiches.

Broiler Tuna Burgers

Ingredients;
6-1/2 or 7 ounce can tuna, drained and flaked
2 tablespoons chopped onion
2 tablespoons chopped pickle relish
1/4 cup mayonnaise or salad dressing
5 hamburger buns
5 slices American cheese
Combine tuna, onion, relish and mayonnaise. Split and toast the 5 buns. Butter bottom halves, spread with tuna mixture and top with cheese. Broil 5 inches from heat for 4 minutes or until cheese melts. Add bun toppers.
Makes 5 sandwiches.

Crabmeat Special on English Muffins

Ingredients;
2 English muffins
butter
6 ounces crabmeat, canned or fresh
3 tablespoons mayonnaise
fresh lemon juice
salt
freshly ground pepper
1 large tomato, sliced thin
4 slices Swiss cheese
Split and toast the muffins and butter them while they are still warm. Drain the crabmeat and toss with mayonnaise and few drops of lemon juice, add salt and pepper to taste. Spread evenly on the muffin halves, cover with tomato slices, and top with cheese slices. Cook under the broiler until cheese melts and is bubbly.

For many people, bread pudding is a comfort food of sorts. A lot of us grew up with it and are familiar with the old standard made with little more than bread, egg custard, and raisins. You can find many versions of the dessert but few are as satisfying as this peach bread pudding. While it contains the bread and egg custard, there isn’t one raisin in this recipe, just creamy rich flavor made uniquely different by cherry brandy and ripe peaches. This gourmet recipe takes no longer to prepare than a traditional bread pudding but the enjoyment factor far surpasses the familiar old standard.

Things You Will Need

• 12 thick bread slices
• 2 teaspoons vanilla
• 4 egg yolks
• 2 eggs
• 3 large ripe peaches
• melted butter
• 2 cups half-and-half
• 1 1/2 tablespoons cherry brandy
• 1 1/2 cups sugar
• 6 ramekin dishes
• round cookie cutters

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Step 1

Using round cookie cutters, cut out 12 circles to match the size of the ramekins.

Step 2

Brush one side of the bread circles with melted butter and place under the broiler until toasted, two or three minutes. Turn the circles over, butter and toast the other side.

Step 3

Wash and dry the peaches and remove the pit and stem. Coarsely chop the fruit. The peaches should measure three cups.

Step 4

Grease ramekins with butter. Place two tablespoons of chopped peaches in the bottom. Cover the peaches with a toasted bread circle. Add another tablespoon of peaches, then cover with another toast. Press down. Place more peaches on the top. Don’t worry if the content of the ramekin is higher than the container rim. As the custard cooks, it absorbs liquid and the content decreases in height.

Step 5

Combine vanilla, half-and-half, brandy, and sugar in a sauce pan. Over medium heat, cook till hot but not boiling, stirring often.

Step 6

Whisk together the eggs until blended. Add the half-and-half mixture, slowly, whisking the entire time.

Step 7

Distribute the liquid evenly over the six ramekins, making sure the liquid wets the bread.

Step 8

Line a baking pan with a wet dish towel. Place all the ramekins inside. Pour boiling hot water into the pan until it reaches half way up the sides of the ramekins.

Step 9

Bake in a 350 degree oven for 30-45 minutes, or until pudding is set. Let the dessert come to room temperature before serving. Top with whipped cream or vanilla ice cream.

This dessert can also be made in one large dish, approximately 10 inches square in size. There will be two layers of full toast slices, alternating with peaches in between. Trim toast crusts and cut slices to fit the pan if necessary.

Ingredients

2 rashers of bacon

3 slices of bread, white, brown or any other type as preferred

2 mushrooms, sliced

Butter or spread for the toast

Grated Cheddar cheese

Chicken mayonnaise

Olive oil for frying

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Preparation

Cheddar cheese comes in a range of strengths, so choose a strength you like. Grate the cheese.

Wash and slice the mushrooms.

You can use pre-made chicken mayonnaise, or make your own. The chicken mayo used here was a chicken and bacon sandwich filling. One easy way of making your own is to slice a cooked chicken breast and add it to bought mayonnaise.

Trim the bacon rashers.

Cooking Instructions

All the steps which require something to be cooked should ideally be done at the same time, so everything is ready simultaneously.

Toast the bread. Butter one side of each piece. Although white bread was used here, you can use any type you like. If the toast is ready before the fillings are cooked, you may wish to keep it warm in the oven.

Cook the bacon. This can be grilled, cooked in a George Foreman grill, or as was done here, cooked on the hob in a George Foreman grill pan. The grill pan was used simply because it’s easier to clean.

Cook the mushrooms. You can gently fry the sliced mushrooms in a bit of olive oil, or you can microwave them. To microwave, cook on high for about 2 minutes in a 700 watt oven. Adjust accordingly depending on the power of your microwave, and check during cooking. Cooking the mushrooms in the microwave can dry them out though.

Add the chicken mayo to the bottom slice of bread. If you shallow fried the mushrooms, drain off any excess oil, and add them on top of the chicken mayo.

Place the second slice of toast on top, and butter the top side of the second slice.

Place the cooked bacon on top, then sprinkle the grated cheese on.

Place the third slice of toast on, and press down lightly.

For children and adults who are experiencing diarrhea or gastrointestinal discomfort, a simple home remedy is the BRAT diet.  BRAT is a mnemonic acronym for Bananas, (White) Rice, Applesauce, and Toast.  These four foods are both bland and binding, which makes them easier to digest and likely to relieve the symptoms of diarrhea.

The BRAT diet is not meant as a long-term solution for IBS or ulcerative colitis, but as a temporary measure  to soothe the bowels and stomach.  The temporary diet is especially ideal for children since even the pickiest eaters will eat these foods without complaint.  Along with the BRAT foods, patients should drink plenty of fluids, preferably water. You should visit your doctor if  blood is present or the symptoms persist for several days.

Bananas

Bananas are high in potassium and low in fiber, which helps bind the stools and reduce urgency to go to the bathroom.

Rice

Plain white rice is another binding food that can help with diarrhea.  It is important to serve your child white rice rather than brown rice, since brown rice contains too much fiber. Fiber is necessary for regular bowel movements and an important part of the diet for heathy individuals, but in sick people it makes the runs even worse.

Applesauce

While fresh apples with the skin provide some fiber, applesauce tends to be low in fiber, thus a good choice for children with diarrhea.  Adding cinnamon to the applesauce can help alleviate gas as well since it is a well-known carminative spice.

Toast

Most kids like toast with a little butter, and fortunately it is very easy on the digestive tract.  For diarrhea, the best kind of bread to use is white bread, but any bread that does not have visible grains will do just fine.

Drinking Water and Taking a Vitamin

Drinking plenty of water is essential when you have diarrhea since you can easily become dehydrated.

Because the BRAT diet is low in essential nutrients, it’s a good idea to take a vitamin supplement if you follow the diet for more than a day.

Maple syrup is the standard for pancake toppings, but if you’re tired of the same old thing or if (like me) you never liked maple in the first place, here are some new pancake toppings to try. And you’ll find some of these options are healthier pancake toppings than maple syrup anyways. Everybody wins!

1.  Lemon juice and powdered sugar.  The light sweetness of the sugar balances the lemon, making your pancakes a bright, refreshing treat. Since you control the ratio of lemon to sugar, this can be as sweet or as tart as you like.  Putting the lemon on first soaks into your pancake much like syrup, but putting the sugar first turns the pancake toppings into sort of a glaze.  Both are delicious.  If you don’t trust your kids with a bowl of powdered sugar on the table, pick up a jar of lemon curd instead.  It’s smoother than jam–imagine the center of a lemon meringue pie.  Scrumptious.

2.  Pumpkin butter.  There is no actual butter involved.  Much like apple butter, pumpkin butter has a smooth texture and a bit of spice.  You’ll immediately think of the taste of pumpkin pie, (Why yes, I love pie.  Why do you ask?), but the butter is a bit softer so it’s easier to spread.  Perfect for autumn, but delicious any time of year.

3.  Yogurt and fruit.  Wow, that sounds healthy, you think as you immediately skip to the next entry.  But hear me out.  These are great pancake toppings.  Vanilla yogurt, in many cases, is a good substitute for whipped cream.  It’s a little creamier, heavier, tangier, and yes, healthier.  Pair it with fresh strawberries, blueberries, or peaches on a crisp waffle.  Enjoy your breakfast in bliss, and feel smug about it the rest of the morning.

4.  Cinnamon and sugar.  You’ve eaten them on toast, but have you tried them as pancake toppings?  Be sure to put on enough butter first, so they will stick properly.  Keep some in a salt shaker so it’s easy and quick to use.  When I was a kid, I had cinnamon and sugar every time I ate pancakes.  If you put on enough, the sugar will crunch in your teeth.  Don’t worry about using too much sugar.  It takes a lot of sugar to equal what you’d get in maple syrup!

5.  Jam!  Jam jam jam!  There are so many wonderful flavors of jam available.  Strawberry, raspberry, blackberry, peach, blueberry, apricot-pineapple…and that’s just on one shelf!  Look a bit higher or lower and you might find apricot-almond or strawberry-rhubarb or sweet cherry.  Made with sugar, made with honey, made with fruit juice, with chunks (preserves), without chunks, store-bought, homemade–step away from the clear grape jelly and explore the possibilities!  Jam on pancakes is best if you spread the butter first, let it melt, and then spread the jam once the butter has soaked in.

So next time you’re in front of a plate of pancakes, don’t just reach for the maple syrup.  Try one of these pancake toppings.  Maybe you’ll try a different one on each pancake.  Maybe you’ll find yourself eating pancakes for lunch and dinner too.  The world is too full of delicious pancake toppings to fall into the maple syrup rut.  Enjoy!

The earliest official mention of French toast is in the Apicius, a collection of Latin recipes dating back to the 4th or 5th century. The Brothers Grimm mention it as Arme Ritter in the Deutsches Wörterbuch, quoting from the Buch von guter Spyse, which dates back to the 14th century. Another early mention is in the time of the reign of Henry V, when it was known as pain perdu in England. Pain perdu means “lost bread”; stale bread that might have otherwise been thrown away could be used for this dish.
The origin of the name “French toast” is not clear, but the most popular theory is that it is named for Joseph French. As the restaurateur of a tavern just outside Albany, New York in 1724, French supposedly created the American version of the recipe and listed the dish as “French toast”, after himself.
Slices of bread are dipped in a beaten egg and dairy mixture. The slices of egg-coated bread are then placed on a frying pan or griddle prepared with a coat of butter or oil, and cooked until both sides are browned and the egg has cooked through. For the best results, the bread is sliced and left to dry overnight. The hardness of the bread keeps the bread from absorbing too much egg and getting soggy.
The cooked slices can be served with toppings, including jam, butter, peanut butter, honey, maple syrup, golden syrup, fruit syrup, molasses, apple sauce, whipped cream, fruit, chocolate, sugar, yogurt, powdered sugar, or marmalade.

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Ingredients;
12 slices firm white bread (French or Italian breads work well)
1/2 cup chopped pecans or walnuts
1/2 cup light brown sugar, packed
2 teaspoons cinnamon
8 large eggs
1-3/4 cups milk
2 teaspoons vanilla extract
maple syrup, for serving

Step 1…Spray a glass 13 x 9 inch baking dish with buttered flavored cooking spray. Or use softened butter and grease generously.

Step 2…Slice the bread into 12 slices, and then cut each slice into 1 inch pieces.

Step 3…In a small bowl, combine the 1/2 cup brown sugar, 2 teaspoons cinnamon, and the 1/2 cup chopped nuts.

Step 4…Place 1/2 of the cubed bread in the buttered casserole dish, sprinkle 1/2 of the brown sugar mixture evenly over the top. Add the remaining bread and top with the rest of the sugar mixture.

Step 5…In a large bowl, whisk the 8 eggs and add the 1-3/4 cups milk and vanilla extract. Whisk until well blended.

Step 6…Now, starting from the sides of the casserole dish and working toward the center, pour the egg mixture evenly over the bread. With a spatula or large spoon, gently press down on the bread to coat it with the egg mixture. Cover with aluminum foil and refrigerate overnight or for at least 4 hours.

Step 7…Heat your oven to 350 degrees. Bake the casserole covered for 20 minutes, then remove the foil and continue to bake until the casserole turns light golden brown and looks kind of puffy, should take about 30 minutes. Serve warm with maple syrup.

Tip; Really good drizzled with frosting glaze or powdered sugar

Makes about 12 servings.

Children and adults alike love french toast, but the more portable french toast stick is a popular variation that my family loves. Here is my recipe for this easy breakfast or snack. I make mine in small portions, but go ahead double the recipe if your family or appetite is a bit larger. You will save a lot of money by making these from scratch at home. They are quite expensive if you buy them from a fast food chain or the grocery store. They are a lot better tasting and more fun for the family to make together as well.

Things You’ll Need:

2 extra large eggs

1 teaspoon sugar

1 teaspoon ground cinnamon

3 slices of bread, cut into strips

large skillet

cooking spray

How to put them together:

Step 1

Heat your skillet to medium-high heat or 375 degrees. The skillet is ready when water splashed on it jumps and sizzles. Just sprinkle a little bit of water off of the tips of your fingers to check if the skillet is ready.

Step 2

Crack eggs into a bowl and add sugar and cinnamon. Beat with a fork until yolks and cinnamon are well incorporated. Add more or less sugar and cinnamon according to your family’s taste. Kids usually opt for the more sweet approach.

Step 3

Dip sticks of bread into egg mixture and pull out letting excess mixture fall back into the bowl. I like to usually cut my sticks of bread about the width of two fingers. They hold up well in the egg mixture but are small enough for young kids to handle and dip easily into syrup.

Step 4

Spray your skillet with cooking spray and then place sticks into the skillet for about 3 minutes on each side.

Step 5

Remove from skillet and serve with warm syrup if desired. My kids sometimes eat them plain because they are pretty sweet on their own, plus it makes them less messy.

Tips & Warnings

Sprinkle with powdered sugar if desired.

Once you have made this French toast recipe once or twice, you will probably not need to consult it again. It is very simple and easy to remember. Making French toast is a great way to use up bread that is past its best while creating a tasty breakfast. This breakfast dish is called eggy bread in the United Kingdom.

Ingredients:

To serve two people you will need:

For extra flavor add:

1/2 tsp of vanilla extract and/or cinnamon (or nutmeg) to taste. You can add a little sugar to the egg and milk mixture if you like.

Increase or decrease the amounts in the ingredients according to how many people you need to serve.

Beat the milk and eggs together. Whisk any extra flavorings into the mix. Melt the butter over a medium heat in a flat pan such as a skillet. Dip the slices of bread in the mixture you have made and fry them in the butter.

When the French toast is cooked, serve it with some powdered sugar or your favorite syrup.

If you fancy trying something a little different, experiment with different seasonings or additional flavorings.

French toast can also be served as a savory dish. Salt it during frying and serve it with ketchup or mayonnaise.

Another good idea is to make French toast sandwiches. To do this, put whatever you fancy in between two battered slices of bread and then cook it as you would a grilled cheese sandwich. Some fillings you could use are cream cheese and jam, sautéed apple slices or broiled banana slices.

You can also try using different types of bread for some extra variety. Italian or French bread works well, but You can use any sort of bread to make French toast. Things like raisin bread, or even potato bread, can be used to create a breakfast with a difference.

Once you learn this French toast recipe, you will find it is a useful standby meal for breakfast. The ingredients are so basic that you will usually already have them in your kitchen. It is great for families as it is a recipe that kids love. French toast is quick to make too and provides a comforting, hearty breakfast on a winter’s morning.

While snacking has been the sword that has slayed thousands of dieters, sometimes the reasons that diets fail is because people deprive themselves of snacks. They eat small, healthy meals however after awhile they just go crazy and binge on an entire chocolate cake. I know, I’ve seen the horror countless times. The key to a successful diet is to eat healthy portion controlled meals, but also allow healthy and satisfying snacks so that gnawing hunger doesn’t send you out to murder an innocent cake.

These snacks can be a life saver right before a dinner out–where going into a restaurant somehow becomes a alternate dimension where food doesn’t result in tight clothes–or after a stressful day at work when food is the only answer. Try these quick and satisfying treats that will help keep things going in the right direction.

Open Faced Turkey Sandwich

Sandwiches are the ultimate snack food and can be healthy when made with the right ingredients, but they are hardly safe for calorie counters. The calories often add up with the bread, the mayo, the cheese, ect. However, an open faced sandwich, which is just a fancy way of saying “toast with stuff on it,” holds all the satisfying aspects of a sandwich with only a spare few calories. Toast a slice of whole grain bread and spread with a teaspoon of mustard or honey mustard then top the whole thing off with three slices of turkey. Sadly, no cheese, but the fiber in the bread and the protein in the turkey will keep hunger at bay while the mustard will give it that much needed boost of flavor.

Watermelon Salad

For most people, watermelon really quite underutilized as it is never much seen outside of summer BBQs. However, it makes for a fantastic low calorie addition to any salad. It gives extra flavor and bulk to those boring old greens that are pretty much a staple for anyone trying to lose weight. Combine a cup of spinach and a cup of diced watermelon with a tablespoon of balsamic vinegar. Viola! A very simple, very tasty snack. Double that and you have a decent lunch as well. Lettuce can be used for those that don’t much care for spinach; however in terms of flavor, lettuce is just so blah.

Frozen Grapes

One cup of grapes, which is around 20 to 30 grapes for those who want to take the time to count, are a wonderful little snack. They don’t have much in nutritional value outside of vitamin C and those lovely natural sugars but they are also low in calories. It doesn’t actually matter if they are frozen or not, but frozen grapes will last much longer. Plus frozen grapes make a fine addition to a bottle of water to give it a little more jazz (plus there is a snack at the bottom) or even to chill a bit of wine without making it watery. Frozen grapes are also helpful to fight ice cream cravings. It’s not the same as ice cream, no, but the sweetness helps.

Spicy Lime Shrimp

While not as quick to make as some of these other 100 calorie snacks, spicy lime shrimp is the snack of choice for those who need more flavor in their diet. Boil 10 large shrimp than toss them around in a tablespoon of lime juice. From here, you can either add 1/2 teaspoon of chili powder or about two teaspoons of hot sauce. Neither of which have calories, so technically you can go as crazy with the spice as you would like. However, hot sauces often have a decent amount of sodium so take that into consideration. This is a great high protein snack to build up energy for an active day. However, you may want to go easy on the spice if eating before heading out to the gym.

14 Almonds or 22 Pistachios

While nuts are a great little snack to carry around to help combat hunger, staring at or counting out exactly 14 almonds or 22 pistachios (which is generally agreed to be “about 100 calories worth”) is kind of the most depressing thing in the world. However, in terms of portability there is nothing better. In terms of nutrients, almonds are king. In that tiny nut lurks a good source of protein and fiber as well as calcium, iron, vitamin E, magnesium and phosphorus. Pistachios, while also a good source of protein and fiber, have a bit more fat than almonds. However, it is a good heart healthy, monounsaturated fat. The pistachio usually gives a little bit more satisfying bang to battling hunger because you can eat more of them. Be sure to get the kind that you have to crack yourself, having to work for the nut will make you feel like you ate more.

Baked Apples

Need some sweet and need it NOW? When it comes to 100 calorie sweet options for snacks that are also filling it is slim pickin’s. However, if you have a spare 20 minutes then you can bake an apple. When not under a strict 100 calorie limit, baked apples can be filled with a variety of nice things like oats and nuts. For a low calorie version however, simply core an apple and dust it with some cinnamon. Place it in a pan and bake for around 20 minutes at 350 degrees. The apple should be tender but not mushy. The natural sweetness paired with the cinnamon is a wonderful pick up after a bad day or to cure an apple pie craving.

Dark Chocolate

Need a sweet fix that doesn’t involve baking an apple and involves a lot more chocolate? Good news! When eaten in moderation, dark chocolate is a great way to keep diets on track for those with a serious sweet tooth. Roughly about 1 third of a chocolate bar or five dark chocolate kisses equals out to about 100 calories. What’s better is dark chocolate can help ease cortisol, a stress hormone, which can lead to weight gain. Don’t get fooled into the ol’ “it’s good for me, I can eat all I want” lie we tell ourselves though. It is still chocolate.