Tasty fat-free egg sandwich and mango twist smoothie

This week, I will teach you how to prepare a tasty, healthy egg sandwich, and a nutritious smoothie. PHOTO| FILE

What you need to know:

  • Pour in the lemon juice and pepper and mix

  • Stir in the onion, celery, and dill until thoroughly mixed

  • Toast the bread, make a lettuce bed by placing the lettuce on the bread and then scoop the egg mixture on top

This week, I will teach you how to prepare a tasty, healthy egg sandwich, and a nutritious smoothie.

Many restaurants serve this sandwich with mayonnaise, which, though tasty, is laden with calories. Instead of mayonnaise, I use Greek yoghurt instead. If you do not have it, plain yogurt or maziwa lala will do just fine.

 

A) FAT FREE EGG SANDWICH

Ingredients:

6 eggs

1/3 cup Greek yoghurt

1/2 teaspoon lemon juice

Pinch of pepper

1/4 cup green onion, thinly sliced

1 celery stalk, thinly sliced

1 tablespoon fresh dill, chopped

8 large lettuce leaves

8 slices whole-wheat bread

 

PREPARATION

 

Boil the eggs for five minutes over high heat

Turn off the heat and cover, allowing the eggs to rest for another five minutes

Drain the water, and run the eggs over cold water, then allow them to cool for another five minutes

Peel the eggs and put them in a bowl

Using a fork, mash the eggs and stir in the yoghurt until a chunky paste forms

Pour in the lemon juice and pepper and mix

Stir in the onion, celery, and dill until thoroughly mixed

Toast the bread, make a lettuce bed by placing the lettuce on the bread and then scoop the egg mixture on top

Place another lettuce to cover the egg mixture and cover with the other slice of toasted bread

 

B) MANGO TWIST SMOOTHIE

Ingredients

2 cups Spinach (baby spinach is highly recommended)

2 cups water

1 cup mango

1 cup pineapple

2 bananas

 

PREPARATION

Blend spinach and water

Add mango, pineapple and bananas and blend until smooth.

To chill the smoothie, add at least one frozen fruit. For instance, you could freeze the banana or the mango beforehand, then add it to the smoothie.

If you don’t like any of the fruits here, simply replace with those that you prefer.

 

KITCHEN TIP

Freeze and chop

To make it easier to cut meat, place it in the freezer for 10 to 15 minutes to stiffen it up a bit. You will not believe how easier and faster it will be to cut it up!