Spelt Breakfast Porridge

SpeltBreakfastPorridgeYields 4 Servings


8.8 ounce package of spelt, kamut blend
1 tablespoon orange zest
½ cup vanilla almond milk
½ teaspoon cinnamon
2 tablespoons honey
¼ cup dried low sugar craisins


Cook grains in water as directed for 10 to 15 minutes until tender. Drain off any extra water. Combine orange zest, almond milk, cinnamon and honey. Add to cooked grains. Mix in dried craisins and serve.


Calories: 233
Fat: 5 grams
Carbohydrate: 42 grams
Protein: 6 grams
Fiber: 7 grams
Sodium: 9 mg

Artichoke Omelet

Yields 1 omelet


Non-stick cooking spray
¼ cup sliced green onions, white portion only (Keep green portions and chop.)
3 cloves garlic, minced
1 cup thawed frozen or canned artichoke hearts, packed in water: Drained and patted dry
½ cup chopped red bell peppers
8 Greek kalamata olives, pitted
½ teaspoon dried oregano leaves
¾ teaspoon dried basil leaves
¼ teaspoon ground black pepper
3 tablespoons grated Parmesancheese, divided
1 carton (16 oz.) egg substitute


Spray medium skillet with cooking spray. Heat over medium heat. Add garlic. Cook one minute, stirring occasionally. Add artichokes, bell pepper, green onion, olives, oregano, basil and black pepper. Cook eight minutes or until vegetables are crisp-tender, stirring occasionally. Remove vegetables from skillet and cover to keep warm. Cook egg substitute in same skillet until set in center. Spoon vegetable mixture over half of omelet. Sprinkle with 2 tablespoons of cheese. Slide onto serving plate and fold in half. Top omelet with remaining one tablespoon of cheese and chopped tops of green onions. Cut into two wedges to serve.


Calories: 242
Fat: 20 grams
Carbohydrate: 6 grams
Protein: 26 grams
Fiber: 3.3 grams
Sodium: 600 mg.

Baked Oatmeal

Yields 6 servings (1 cup per serving)

Baked OatmealINGREDIENTS: 

2 cups uncooked quick-cooking oats (If using steel-cut oats, cook partially first.)
½ cup brown sugar
¼ cup craisins, reduced-sugar version
1 tablespoon chopped walnuts (optional)
½ teaspoon cinnamon
1 teaspoon baking powder
1 ½ cups fat-free milk
½ cup unsweetened applesauce
1 teaspoon vanilla
2 tablespoons non-hydrogenated margarine, melted
2 egg whites, beaten
Cooking spray


Preheat oven to 375˚. Combine the first five ingredients in a medium bowl. Combine milk, applesauce, vanilla, margarine and egg. Add milk mixture to oatmeal mixture. Stir well. Pour into an 8-inch square baking dish coated with cooking spray. Bake for 20 minutes. Serve warm. Top with fat free milk or sugar-free syrup.


Calories: 260
Fat: 7 grams
Carbohydrate: 48 grams
Protein: 10 grams
Fiber: 3.4 grams
Sodium: 171 mg

Egg White Crepes with Strawberry Ricotta Filling

Yields 4 servings, 2 crepes per serving

Egg White Crepes with Strawberry Ricotta fillingINGREDIENTS:


½ cup whole-wheat flour
½ cup all-purpose flour
4 egg whites
1 cup skim milk
¼ teaspoon salt
2 tablespoons vegetable oil


1 cup part-skim ricotta cheese
2 ½ tablespoons powdered sugar
1 teaspoon vanilla extract
¼ cup mashed fresh strawberries

Mix all filling ingredients together except strawberries. Set aside. Whisk together ingredients for crepes. Lightly coat a skillet with cooking spray and place over medium heat. Pour ¼ cup of the batter into the skillet. Tilt the pan in a circular motion to allow the batter to spread to the edges. Cook until bottom is lightly brown, about two minutes, then flip. Remove the crepe from pan, fill with ricotta cheese mixture and top with strawberries.


Calories: 234
Fat: 8 grams
Carbohydrate: 30 grams
Protein: 8 grams
Fiber: 2 grams
Sodium: 186 mg