Rye bread is so much more filling than regular white or even regular wholegrain bread. It’s packed with fibre and has a lower GI, so you’ll keep those blood sugar levels on an even keel.
These slices are based on a slice of rye bread coming in at 100 calories. You can buy rye breads ready-sliced at roughly this calorie count, which makes the whole process so much easier.
Although these make a great breakfast, you can really eat them any time of day when you need a low-calorie flavour hit.
Smoked Salmon, Cream Cheese & Cucumber (185)
Spread the rye bread with 1 tbsp low-fat cream cheese and top with 25g peeled cucumber slices and 25g smoked salmon. Squeeze over a little lemon juice and season with black pepper.
Harissa Hard-Boiled Egg (190)
Hard-boil 1 small egg. Cool and peel, then chop. Mix with – tsp harissa paste, 1 tsp low-fat Greek-style yoghurt and a squeeze of lemon juice. Spread over the rye bread and season with black pepper and some coriander leaves.
Hard-Boiled Egg with Tomato & Capers (200)
Hard-boil 1 small egg. Cool and peel, then slice. Spread the rye bread with 1 tsp Dijon mustard and top with 1 small tomato, sliced, and the egg slices. Scatter over 1 tsp capers and 1 tsp chopped red onion.
Almond Butter & Grapes (185)
Spread the rye bread with 2 tsp smooth almond butter and 5 sliced grapes.
Ricotta & Strawberries (148)
Spread the rye bread with 30g fresh ricotta and top with 3 small strawberries, sliced. Sprinkle with a little cinnamon.
Tahini & Cucumber (135)
Spread the rye bread with 1 tsp tahini. Mix 30g very fine slices of peeled cucumber with lime juice and chopped mint leaves and pile on top. Scatter over some chilli flakes.
Goat’s Cheese & Radish (190)
Spread the rye bread with 30g soft goat’s cheese. Top with 4 sliced radishes, and – sliced medium pear, then sprinkle with 2 tbsp sprouted seeds.
Pea & Lemon (150)
Boil 65g frozen peas for a couple of minutes. Drain and mash with the grated zest and juice of – lemon and a few chopped mint leaves. Spread over the rye bread and top with lots of freshly ground black pepper.
A shower of grated Parmesan cheese makes this a luxurious start to the day (+20)
Extracted from The Fast Days Cookbook by Laura Herring (Hardie Grant, approx €15). Photography by Danielle Wood.