Mediterranean Garden Omelet

Ingredients

  • 1 large egg + 2 large egg whites
  • 2 Tablespoons skim or 1% milk
  • 2 cups fresh spinach
  • ½ cup red pepper strips
  • ½ cup lentils, cooked
  • ¼ cup diced avocado
  • ½ ounce feta cheese
  • Fresh ground pepper to taste

(Makes 1 serving)




Directions

Crack eggs into glass mixing bowl, separate yolk out of 2 eggs. Beat until eggs turn a pale yellow. Heat nonstick pan over medium heat. Spray with cooking spray. Add milk and pepper to eggs and whisk by beating as much air as possible into eggs. When pan is hot enough it will make a “hiss” sound with a drop of water. Pour in eggs and let cook for up to a minute or until bottom starts to set.

Heat nonstick pan over medium-low heat and spray with cooking spray. Add red pepper strips and cook until tender- about 10 minutes. Stir frequently. Add fresh spinach and cook until wilted.

Using a heat-resistant rubber spatula, gently push one edge of the egg into the center while tilting the pan to allow liquid egg to flow underneath. Repeat with other sides until no liquid is left. Gently flip over using spatula and cook for less than 1 minute or until no uncooked egg is left.

Spoon spinach, pepper and lentil filling in center and top with feta cheese. Lift one edge of egg with spatula and fold it across and over. Cook for another 30-60 seconds. Remove from pan and top with sliced avocado.


Calories: 374; Total fat: 16 grams; Saturated fat: 4.7 grams; Sodium: 409 mg; Carbohydrate: 33 grams; Fiber: 14 grams; Protein: 30 grams

Quinoa Raspberry Cereal

Ingredients

  • 16 ounces skim or 1% milk
  • 1 cup quinoa, rinsed
  • 2 Tablespoon agave nectar or brown sugar
  • 1/8 teaspoon ground cinnamon
  • 1 cup fresh raspberries
  • ½ cup toasted pecans

(Makes 4 servings)

Directions

Bring milk to a boil in a small saucepan. Add quinoa and return to a boil. Reduce heat to low and simmer, covered for about 15 minutes. Stir in nectar and cinnamon. Cook covered until almost all milk is absorbed- about 8 minutes. Set toaster oven to medium and toast pecans on tray for 1-2 minutes. If you don’t have a toaster oven, toast in a pan over medium heat on your stove top until fragrant- about 5 minutes. Top with fresh raspberries and toasted pecans.

Calories: 350; Total fat: 13 grams; Saturated fat: 1 gram; Sodium: 65 mg; Carbohydrate: 50 grams; Fiber: 6.5 grams; Protein: 12 grams

Apple, Fig and Walnut Breakfast

Ingredients

  • ½ cup 1% cottage cheese
  • ¼ cup unsweetened applesauce
  • 1/8 teaspoon cinnamon
  • 2 tablespoons chopped walnuts
  • 2 figs, diced
  • 1 Tablespoon wheat germ

(Makes 1 serving)

Directions

Layer cottage cheese and applesauce in dish. Sprinkle with cinnamon and garnish with figs, walnuts and wheat germ.

Calories: 305; Total fat: 12 grams; Saturated fat: 2 grams; Sodium: 464 mg; Carbohydrate: 37 grams; Fiber: 6 grams; Protein: 18 grams

Whole Grain Egg McMuffin Sandwich

Ingredients

  • 1 Whole wheat English Muffin
  • 1 large egg
  • ½ ounce white cheddar (slice block lengthwise to get a wide piece)

(Makes 1 serving)





Directions

Scramble egg in small bowl and set aside. Heat skillet over medium heat and spray with cooking spray. Place a store-bought egg-frying ring (or create your own by removing both ends off of a short can of water chestnuts with a can opener; remove label and wash with soap and water) in the center of the skillet and spray interior with cooking spray. Add egg to metal ring and cook for about 3-5 minutes.

Meanwhile, toast English Muffin in toaster. When the top of the egg looks firm enough, take a butter knife and loosen the egg from the inside of the can. Remove the can from around the egg and flip over. Add cheese to egg and heat for less than 1 minute. Remove from heat. Assemble egg on toasted muffin.


Calories: 190; Total fat: 10 grams; Saturated fat: 5 grams; Sodium: 253 mg; Carbohydrate: 12 grams; Fiber: 2 grams; Protein: 12 grams

Apple Pie Oatmeal

Ingredients

  • ½ cup dry oats
  • ½ apple cored and chopped with skins
  • 8 ounces almond milk
  • Small handful of walnuts
  • 1 tsp. brown sugar
  • Cinnamon to taste

(Makes 1 serving)

Directions

Place oats, chopped apple and milk in microwave-safe bowl. Heat on high for 2.5 minutes. Remove from microwave, stir and top with walnuts, brown sugar and cinnamon.

Calories: 340; Total fat: 14 grams; Saturated fat: 1.3 grams; Sodium: 152 mg; Carbohydrate: 51 grams; Fiber: 7 grams; Protein: 8 grams>

Stuffed French Toast

Ingredients

  • 2 slices Ezekiel raisin bread or any gluten-free whole-grain bread
  • 1 tablespoon almond butter
  • 1 banana, sliced into 1/2-inch thick slices (or try apple or peach slices)
  • 1 egg (or 2 egg whites, 1/4 cup egg substitute, or 1/4 cup liquid egg whites)
  • 3 tablespoons almond milk, soy milk, or nonfat milk
  • ¼ teaspoon cinnamon
  • ½ teaspoon pure vanilla extract
  • 1 teaspoon agave or honey or pure maple syrup

(Makes 2 servings)

Directions

Coat a nonstick pan with cooking spray and place over medium-high heat until hot. Add the sliced fruit and cook 2-3 minutes per side, until golden. Remove from heat. Spread almond butter on one slice of bread and top with banana slices. Place other slice of bread on top to form sandwich.


Whisk egg, milk, cinnamon, vanilla, and agave in a flat bowl. Add the sandwich and soak each side 30-60 seconds. Heat the pan again and coat with cooking spray or use 1 tsp. canola oil. When pan is hot, add the sandwich and cook 2-3 minutes per side, or until each side is golden. Serve.


Source: Tiffani Bachus RD and Erin Macdonald RD

Visit site

Calories: 222; Total fat: 7 grams; Saturated fat: 1.3 grams; Sodium: 103 mg; Carbohydrate: 35 grams; Fiber: 4 grams; Protein: 8 grams

Amazing Pancakes

Ingredients

  • 1 cup whole-wheat pastry flour (makes a more tender and delicate product)
  • 1½ teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1 cup unsweetened vanilla almond milk
  • ½ cup nonfat plain Greek yogurt
  • 3 tablespoons ground flax seeds
  • 1 teaspoon vanilla extract
  • 1 teaspoon Agave nectar

(Makes 4 servings)




Directions

Mix the flour, baking powder, baking soda, and cinnamon together in a large mixing bowl until well-blended. In another bowl, combine all of the remaining ingredients until blended. Add the wet ingredients to the dry ingredients and stir until almost no lumps remain.

Heat a large nonstick pan or griddle over medium-high heat until hot. Coat with nonstick cooking spray. When hot, add 1/4 cup batter for each pancake. Let cook until bubbles start to form and break on the surface of the pancake; flip and let cook about 1-2 minutes more. Remove from griddle to a plate to serve. Repeat with remaining batter. Top with fresh fruit or a touch of agave syrup or maple syrup.

Source: Tiffani Bachus RD & Erin Macdonald RD
Visit site

This recipe makes a very basic pancake or waffle recipe. Of course, you can always add some fabulous, in-season fruit, chopped nuts, lemon or orange zest, or even a few dark chocolate chips! NOTE: If you are adding fruit to your pancakes, make sure to do so as soon as the batter gets in the pan. If you are adding chopped or slivered nuts, add it to the batter in the bowl.


Calories: 185; Total fat: 4.5 grams; Saturated fat: 0.3 grams; Sodium: 555 mg; Carbohydrate: 29 grams; Fiber: 6.8 grams; Protein: 8 grams