Breakfast

BakedOatmealBaked Oatmeal

Yields 6 servings (1 cup)

INGREDIENTS:

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

DIRECTIONS:

Pre-heat oven to 375 degrees
Combine the first 5 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 at 375 degrees for 20 minutes. Serve warm. Top with fat-free milk or sugar free syrup.

NUTRITION PER SERVING:

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

BlueberryOatmealMuffinsBlueberry Muffins with Oatmeal and Walnuts

Yields 12 muffins

INGREDIENTS:

¼ cup unsweetened applesauce
¼ cup softened non-hydrogenated margarine
½ cup plain low-fat yogurt
2 large egg whites
1 large egg
1 teaspoon vanilla extract
2 Tablespoons agave nectar or honey
½ cup whole wheat flour
½ cup all-purpose flour
1 cup old fashioned oats
2 Tablespoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
½ cup chopped walnuts
1 ½ cups fresh or frozen blueberries

DIRECTIONS:

Pre-heat oven to 400 degrees
Place muffin liners in muffin pan; set aside
Mix applesauce, margarine, yogurt, eggs, vanilla and agave nectar in a large bowl until smooth; set aside
In a separate bowl, mix whole wheat flour, all-purpose flour, oats, baking powder, baking soda, walnuts and cinnamon together.
Mix blueberries into dry ingredients until they are well coated
Gently fold dry ingredients into wet ingredients just until moistened
Divide batter among muffin cups and bake for 25 minutes. Cool on wire rack and enjoy.

NUTRITION PER SERVING:

Calories: 155
Fat: 8.3 grams
Carbohydrate: 20 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 330 mg

SpeltBreakfastPorridge

Spelt Breakfast Porridge

Yields 4 Servings

INGREDIENTS:

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

DIRECTIONS:

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.

NUTRITION PER SERVING:

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

ArtichokeOmelet

Artichoke Omelet

Yields 1 omelet

INGREDIENTS:

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 Parmesan cheese, divided
1 carton (16 oz.) egg substitute

DIRECTIONS:

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.

NUTRITION PER SERVING:

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

Egg White Crepes with Strawberry Ricotta filling

Egg White Crepes with Strawberry Ricotta Filling

Yields 4 servings, 2 crepes per serving

INGREDIENTS:

CREPES

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

FILLING

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.

NUTRITION PER SERVING:

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