Archive | Breakfast RSS feed for this section

Warm Oatmeal & Berries

26 Sep

Yield: 1

 

Ingredients

1/2 cup rolled oats
1/2 teaspoon cinnamon
1/2 cup water
1/2 banana, sliced
2 Tablespoons vanilla soy milk

Fresh berries and bananas

Preparation

In a microwave safe bowl, mix together the oats and cinnamon. Stir in the water.

Cook the oats in the microwave for one minute. Remove bowl and add in the banana slices. Stir. Cook for one more minute.

Stir in vanilla soy milk and top with fruit

Serve hot.

*Note-make sure you use a large enough bowl. You don’t want the oats to spill over, it is a mess to clean up.

 

Source: Care.com and Two Peas in Their Pod

How To Poach An Egg

22 Sep

1. Place 1 1/2 in of water in a non stick skillet

2. Bring water to a slow simmer.

3. Break egg into a small cup

4. Carefully submerge cup and lower egg into simmering water.

5. Cook for 4.5 minutes

6. Remove eggs from water with a slotted spoon and place on paper towel.

Pumpkin Pancakes

11 Sep

Yield: 1

 

 

 

Ingredients

  • 1/2 Cup Flour
  • 1 Teaspoon Baking Powder
  • 1-2 Tablespoons Granulated Sugar
  • 1/4 Teaspoon Pumpkin Pie Spice (Or any mixture you enjoy)
  • Pinch salt
  • 1/2 Cup Soy milk
  • 2 Tablespoons Fruit Puree (Applesauce, mashed bananas, pumpkin…)
  • 1 Teaspoon Canola Oil

 

Preparation

 

  • Stir together all dry ingredients together in one bowl, and all wet in another. Add the wet into the dry and stir just enough to combine the two.
  • Lightly grease a skillet and turn up the heat to medium, making sure it has time to get hot before adding you batter. When ready, ladle dollops of the batter into your skillet and allow them to sit, undisturbed for 2 or 3 minutes, until bubbles erupt along the top and the edges seem to have firmed up a bit. Flip, and cook for another 2 or 3 minutes on the other side.

 

Nutritional Information

 

Calories per serving: 392
Saturated fat per serving: 1g
Protein per serving: 10g
Carbohydrates per serving: 71g
Fiber per serving: 3g
Cholesterol per serving: 71mg
Sodium per serving: 1133mg
Calcium per serving: 314mg

 

 

Source: AARP

 

No-Fry French Toast

11 Sep

Makes: 4 servings

 

Prep: 15 mins
Bake: 11 mins

 

Ingredients

 

  • Nonstick cooking spray
  • 1 slightly beaten egg
  • 1 slightly beaten egg white
  • 3/4 cup fat-free milk
  • 1 teaspoon vanilla
  • 1/8 teaspoon ground cinnamon
  • 8 slices French bread
  • 1/4 teaspoon finely shredded orange peel
  • 1/2 cup orange juice
  • 1 tablespoon honey
  • 1 teaspoon cornstarch
  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon sifted powdered sugar (optional)

 

 

 

Preparation

 

  • Coat a large baking sheet with cooking spray; set aside. In a pie plate combine the egg, egg white, milk, vanilla, and 1/8 teaspoon cinnamon. Soak the bread slices in egg mixture about 1 minute on each side. Place on the prepared baking sheet.
  • Bake in a 450 degrees oven about 6 minutes or until bread is lightly browned. Turn bread; bake for 5 to 8 minutes more or until golden brown.
  • Meanwhile, for orange syrup, in a small saucepan stir together the orange peel, orange juice, honey, cornstarch, and 1/8 teaspoon cinnamon. Cook and stir over medium heat until thickened and bubbly. Reduce the heat. Cook and stir for 2 minutes more.
  • If desired, sprinkle the French toast with powdered sugar. Serve the toast with orange syrup.

 

Nutritional Information

 

Calories per serving: 171
Fat per serving: 3g
Saturated fat per serving: 1g
Protein per serving: 7g
Carbohydrates per serving: 29g
Cholesterol per serving: 54mg
Sodium per serving: 263mg

 

Source: Heart Healthy Online

Blueberry Smoothies

5 Sep

Makes: 4 servings

Serving size: 8 ounces

Start to Finish: 5 mins

 

Ingredients

  • 2 1/2 cups chilled fresh blueberries or frozen blueberries, slightly thawed
  • 1 1/2 cups chilled pineapple-orange juice, pineapple-orange-strawberry juice, or orange-strawberry-banana juice
  • 1 6 ounce carton vanilla fat-free yogurt

 

Preparation

  • In a blender, combine 2 cups of the blueberries, the juice, and vanilla yogurt. Cover and blend about 1 minute or until almost smooth.
  • Pour immediately into glasses. Top individual servings with the remaining 1/2 cup blueberries.

 

Nutritional Information

Calories per serving: 117
Protein per serving: 3g
Carbohydrates per serving: 28g
Fiber per serving: 2g
Cholesterol per serving: 1mg
Sodium per serving: 36mg

 

Source: Heart Healthy Online

Breakfast Tortilla Wrap

23 Aug

Makes: 1 servings

Prep: 15 mins
Cook: 5 mins

 

Ingredients

  • 1 slice turkey bacon
  • Nonstick cooking spray
  • 2 tablespoons chopped green sweet pepper
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon crushed red pepper (optional)
  • 1/4 cup refrigerated or frozen egg product, thawed, or 2 egg whites, slightly beaten
  • 2 tablespoons chopped tomato
  • 3 dashes bottled hot pepper sauce (optional)
  • 1 8 inch whole wheat tortilla, warmed*

 

Preparation

  • Prepare turkey bacon according to package directions; crumble and set aside.
  • Coat a medium nonstick skillet with nonstick cooking spray. Heat skillet over medium heat; add sweet pepper, cumin, and, if desired, crushed red pepper. Cook and stir until tender, about 3 minutes. Add egg product; cook, without stirring, until mixture begins to set on the bottom and around edge. With a spatula or large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
  • Stir in tomato, bacon, and, if desired, hot pepper sauce. Spoon onto tortilla; roll up.
  • Note: * To warm a tortilla, wrap it in white microwave-safe paper towels; microwave on high for 15 to 30 seconds or until softened. (Or preheat oven to 350 degrees F. Wrap tortilla in foil. Heat in the oven for 10 to 15 minutes or until warmed.)

 

 

Nutritional Information

Calories per serving: 209
Fat per serving: 5g
Saturated fat per   serving: 1g
Protein per serving: 12g
Carbohydrates per   serving: 29g
Fiber per serving: 3g
Cholesterol per serving: 10mg
Sodium per serving: 687mg

 

Source: Heart Healthy Online

Applesauce Pancakes

23 Jul

 

Yield: 10 servings

 

Ingredients

  • 1 cupall-purpose flour
  • 1 teaspoonbaking soda
  • 1/8 teaspoonsalt
  • 2 tablespoonstoasted wheat germ
  • 1 cupnonfat buttermilk
  • 1/4 cupunsweetened applesauce
  • 2 teaspoonsvegetable oil
  • 1 large egg, lightly beaten
  • Cooking spray
  • Sugar-free maple syrup (optional)
  • Fresh fruit slices (optional)

 

Preparation

  • Combine first 4 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk and next 3 ingredients. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.
  • Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat. For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 5-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.
  • Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis).
  • Tip: One tablespoon of sugar-free maple syrup has 8 calories and 3 grams of carbohydrate.

 

Nutritional Information

Calories per serving: 74
Fat per serving: 1.8
Saturated fat per   serving: 0.4g
Protein per serving: 3g
Carbohydrates per   serving: 11.5g
Fiber per serving: 0.6g
Cholesterol per serving: 22mg
Iron per serving: 0.0mg
Sodium per serving: 143mg
Calcium per serving: 0.0mg

 

Source: Health.com – Applesauce Pancakes

Veggie Sausage-Cheddar Frittata

20 Jul

Fritattas are a good way to get a variety of nutrients. Eggs and cheese are a great source of calcium and protein. Mix in veggies to get an antioxidant kick as well as fiber. Fat-free cheese is a healthy alternative, especially because there is fat in the eggs and sausage.

Prep Time: 5 minutes

Cook Time: 11 minutes

Yield: 4 servings (serving size: 2 wedges)

Ingredients

  • Cooking spray
  • 1 green bell pepper, chopped
  • 1 (8-ounce) package presliced mushrooms
  • 4 (1.3-ounce) frozen vegetable protein sausage patties, thawed and crumbled
  • 1/8 teaspoonsalt
  • 1/8 teaspoonfreshly ground black pepper
  • 1 cupegg substitute
  • 1/4 cupfat-free half-and-half
  • 1/2 cup(2 ounces) shredded reduced-fat sharp Cheddar cheese

Preparation

  • Preheat broiler.
  • Place a 12-inch ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chopped bell pepper and mushrooms; sauté 3 minutes. Add sausage, salt, and pepper; reduce heat to medium-low, and cook 1 minute.
  • Combine egg substitute and half-and-half; carefully pour over sausage mixture. Cover and cook 6 minutes. (Frittata will be slightly moist on top.) Sprinkle with cheese.
  • Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.

Nutritional Information

Calories per serving: 184
Calories per serving: 29%
Fat per serving: 5.9g
Saturated fat per   serving: 2.5g
Monounsaturated fat per   serving: 0.7g
Polyunsaturated fat per   serving: 1.4g
Protein per serving: 21g
Carbohydrates per   serving: 10.4g
Fiber per serving: 3.2g
Cholesterol per serving: 11mg
Iron per serving: 3.7mg
Sodium per serving: 588mg

Source: Health.com : Veggie Sausage-Cheddar Frittata