Category: BREAKFAST

Power Protein Pancakes

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Wow!  These are filling! These are a great way to start out your menu as these babies can really help to stabilize those blood sugars right off the bat.

When I originally tried these pancakes years ago, I was skeptical.  While they are not a traditional buttermilk pancake, I am happy to know there is a protein-packed alternative.  The flavor is nice and I get excited thinking I’m splurging on pancakes when it is truly not a splurge at all!  The recipe says to blend everything together.  You definitely get the best results when doing so, but I can admit that, when in a pinch, I don’t.  I beat the egg whites and then add everything else  . . . beating it all to combine.  I wouldn’t recommend doing this for your first time, but I wanted to be sure to tell you that it will work this other way if you find yourself in a pinch for time too.

Depending on what I’m allowing myself for breakfast, I top this with one of a variety of different options.  You can top with a fruit topping & fruit (as pictured here), yogurt, sugar-free maple syrup, sugar-free jam, sugar substitute/cinnamon combination, etc.

Who’s brave enough to try such a recipe?  Go for it; you know you want to!

Power Protein Pancakes
Adapted from Bill Phillips, “Eating for Life”

1 cup oats (non-instant)
6 egg whites
1 cup low fat cottage cheese
1/2 tsp. vanilla extract
1/2 tsp. cinnamon
2 packets sugar substitute

Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat.

In a blender, combine oats, egg whites, cottage cheese, vanilla, cinnamon, and sugar substitute.  Blend on medium speed until smooth, about 1 minute.  (When I put it in my food processor it takes about 30 seconds.)  It makes about 2 cups of batter.

Pour batter, about 1/3 cup at a time, onto hot skillet.  Cook pancake until bubbly on top and dry around edges, about 3 minutes.  Turn and cook other side until golden brown, about 2 more minutes.

Place a portion of pancakes on 2 separate plates (approximately 3 pancakes each).  Top with topping of choice (berries, yogurt, sugar-free maple syrup, fruit topping, sugar-free jam, cinnamon & sugar substitute, etc.)

Serves 2.

Nutritional Information, No Topping (Per Serving = Approx. 3 Pancakes)
Calories:  304.2
Protein:  32.5g
Carbs:  31.9g
Fat:  5.2g (1.9g = Sat.)
Fiber:  4.0g
Sugar:  1.4g

If you want to split the recipe between 3 people, making the serving size approximately 2 Pancakes each, the Nutritional Information would be as follows:

Calories:  202.8
Protein:  21.7g
Carbs:  21.3g
Fat:  3.5g (1.3g = Sat.)
Fiber:  2.7g
Sugar:  1.0g

Slow Cooker Multigrain Hot Cereal

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I’m giving a “shout out” to my aunt Annie today!  This recipe comes straight from her and I’ve been in love with this hot cereal ever since she shared the recipe with me! First off . . . I love the cooking method.  I am usually quite busy most mornings, so the option to cook breakfast in the slow cooker overnight works wonders for me!  I don’t even have to really do anything and I just wake up to a hot breakfast.  It doesn’t get much easier than that!  Additionally, I love the taste that comes from the mixture of all these wonderful whole grains.  I might have to say that my favorite grains in the cereal would be the quinoa and the wheat.  I just love the texture that these two grains provide in the cereal and when I eat the cereal it’s almost as if the grains pop in my mouth.  This is one of those hot cereals that I love to throw my Strawberry Topping on.  It makes it SO delicious.  I also like to mix up a serving size of my vanilla protein drink and then pour it over the cereal (like you would milk).  Stirring Greek yogurt into the cereal has also proven to be wonderful as well!  However you decide to enjoy it, I hope you find as much pleasure in the cooking method AND the taste as I do.

Slow Cooker Multigrain Hot Cereal
Source:  Adapted from Aunt Annie

4 cups steel cut oats
1/2 cup barley (whole, not pearled)
1/2 cup red quinoa (or white works too)
1/2 cup kamut
1/2 cup spelt
1/2 cup rye
1/2 cup amaranth
1/2 cup millet
1/2 cup wheat

Combine all ingredients making 8 total cups of dry cereal.  (You can easily change the proportions to fit your tastes.)  Put desired amount of cereal into a strainer and rinse thoroughly (this hot cereal cooks in a 3 to 1 ratio . . . 3 parts water to 1 part dry cereal).  Measure 1 cup rinsed cereal to 3 cups water (and a dash of salt), put in glass pyrex bowl and set it inside the slow cooker.  Put enough water in the slow cooker so the water is barely touching the bowl, going about 1/4 – 1/3 up the pyrex bowl.  Cook on high for 4 1/2 hours, then on low for 1/2 hour more. You can also cook on low for 8-10 hours (cooking it overnight so it is ready for breakfast the next morning).

Add desired toppings like strawberry topping, maple syrup, raisins, milk, fresh/frozen berries, protein drink, yogurt, etc.  You can also put in vanilla or almond flavoring.

Alternative Cooking Method
Add to rice cooker in 1 to 3 ratio of cereal to water.  Add a dash of salt and cook as you would rice.

1 Cup Dry Cereal Makes Approximately 4 Servings.

Nutritional Information without Topping(s)
(Per Serving =  Approx. 3/4 Cup Cooked Cereal)
Calories:  134.6
Protein: 5.2g
Carbs:  26.4g
Fat:  2.1g (0.4 = sat)

Strawberry Topping

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This is a great little topping that I love putting in my hot cereals.  It adds a lot of flavor and sweetness, yet not a lot of calories.  I like to make a batch of this and then keep it in my refrigerator for easy access each morning when I heat up my hot cereal.  This topping is also great on pancakes, waffles, and french toast and is a great alternative to syrup.  This would also be yummy on top of ice cream if you’re having an indulgent moment. This recipe comes straight out of one of my favorite cookbooks . . . America’s Test Kitchen rarely lets me down!

Strawberry Topping
Source:  The America’s Test Kitchen Healthy Family Cookbook

4 cups fresh strawberries, hulled & sliced thin
1/4 cup sugar
Pinch salt
1 tablespoon fresh lemon juice

Toss 2 cups of the strawberries, the sugar, and salt together in a large bowl and let sit, stirring occasionally, until the strawberries have released their juice and the sugar has dissolved, about 30 minutes.  Transfer the mixture, including all of the liquid, to a small saucepan and stir in the remaining strawberries.  Cook over medium heat until the juice has thickened into a sauce, about 6 minutes.  Off heat, stir in the lemon juice.  Let cool 1 hour before serving.

Serves 6.

Nutritional Information (Per Serving = 1/3 Cup)
Calories:  50
Protein:  1g
Carbs:  14g
Fat:  0g
Fiber:  2g

Breakfast In a Bowl

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This is such a delightful breakfast option.  It includes a healthy balance of proteins, carbohydrates, and fats and is healthy to boot!  The beauty of this recipe is that you actually make it the night before so the oats can soften.  Why is this so awesome?!?!?  Because when I wake up in the morning my breakfast is already made!  I usually make this when I know my next day will be crazy-busy.  It’s a great on-the-go breakfast too.  The way all the flavors and textures meld together is so yummy!  I love that I can choose from a variety of yogurt options (which is bound to please almost everyone).  One morning I can have raspberry, another morning I can go for peach, and I can even have key lime pie for breakfast!  This recipe is very adjustable in that it’s easy to reduce some yogurt and add cottage cheese and/or oats (if going for more protein at breakfast).  You’ll have to give this a try and let me now how you like it.  I’m willing to bet that most of you will enjoy having a recipe like this in your breakfast rotation.

Breakfast in a Bowl
Adapted from Jillian Michaels, “Making the Cut”

6 oz. non-fat yogurt (such as Yoplait Light)
1/3 cup cottage cheese
1/4 cup rolled oats, uncooked
1 Tbsp. slivered almonds
1 tsp. vanilla extract
Pinch of Allspice (don’t use too much or it will be too strong)

Combine all ingredients together and refrigerate overnight.  (This will soften the oats.)  Serve straight from the fridge.

Serves 1.

Nutritional Information
Calories:  291.7
Protein:  19.1g
Carbs:  37g
Fat:  6.2g (1.4 = Sat)
Fiber:  2.8g

Sunshine & Hashbrowns

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A few mornings ago my sweet Beau jumped at the chance to make us breakfast.  Hands down – he is the best breakfast cook in the family!  Additionally, you must know that he is also great in the kitchen and we definitely share an affection for good food.  This particular morning he got creative by using our leftover potato casserole.  He simply took a serving of the casserole, placed it in a nonstick skillet, warmed it through on both sides (creating a slightly crisp layer on both sides) and topped it with an over-easy egg.  He took one bite and declared, “If we ever open a restaurant, I guarantee we could serve this all day long!”   I told him that if it was truly that delicious then we better pass the idea along to my readers.  So – here you go!  I also happen to know that the hashbrowns are killer without the egg too.  Why do I know this?  Because I am not a fan of runny yolk and always request my eggs fully cooked (I’m such a party pooper when it comes to runny yolks).  So, however you decide to enjoy these hashbrowns I know you won’t be disappointed.  I’m pretty sure that Beau would be happy to eat this for breakfast every day for the rest of his life.

Sunshine & Hashbrowns
Beau Original

1 serving size of Baked Potato Casserole (about 1 cup)
1 whole egg, cooked over-easy or sunny-side-up

Heat a nonstick skillet over medium heat.  Place Baked Potato Casserole in skillet and slightly flatten or shape like a pancake.  Cook until crispy on one side and then flip over to other side and continue to cook until crispy and warmed through.  Remove hashbrowns to a serving plate, top with egg, and enjoy!

Serves 1.

Nutritional Information
Calories 247
Protein:  16.2g
Carbs:  27g
Fat:  8g (3.5g = Sat.)
Fiber:  2g

Pinto Bean & Egg Burritos

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I love the weekends for several reasons, but one of them is because I usually have a few extra minutes to make something different for breakfast.  While these burritos don’t take a lot of time, there are a few extra minutes attributed to cutting up the veggies.  Oh, how these fresh veggies take the burrito to a new level.  I love the fresh green onion and the cilantro in these; they totally compliment the pinto beans.  Serve these babies with a side of fruit, and you’ll have a breakfast worth spending a couple of extra minutes on.

Pinto Bean & Egg Burritos
Mimi Original

1/3 cup bell pepper, chopped
1 whole egg
5 egg whites
1/4 tsp. salt
1/8 tsp. black pepper
Pinch of cayenne pepper (add more if you want it spicier)
1/2 cup pinto beans, drained and rinsed
1/2 roma tomato, chopped
2 whole-wheat tortillas (110 calories each)
2 Tbsp. salsa
2 Tbsp. reduced-fat cheese
1 green onion, chopped
1 Tbsp. cilantro, chopped

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.  Place chopped bell pepper in the skillet and cook until slightly tender, about 3 minutes.

Meanwhile, in a small mixing bowl, beat the egg and egg whites with salt, pepper, and cayenne pepper; pour into skillet with bell pepper.  Stir/scramble until eggs are set but still moist.

Add the beans and tomato to the skillet and stir to blend with the eggs and heat through; reduce heat to low.

Microwave a tortilla for 20 seconds to soften.  Place the tortilla on a plate, top with half of the egg and bean mixture.  Then layer with 1 Tbsp. salsa, 1 Tbsp. cheese, half of the green onion, and half of the cilantro.  Fold and wrap tortilla.  Repeat with second tortilla.

Serves 2.

Nutritional Information (Per Serving = 1 Burrito)
Calories:  267
Protein:  22.8g
Carbs:  33.8g
Fat:  6.6g (2.5g = Sat.)
Fiber:  8.8g

Bacon, Egg & Cheese Fit-Muffin

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I know breakfast isn’t everyone’s favorite meal of the day (although it really is the most important), but on most days, it’s mine!  I am one of those that can eat breakfast for dinner and be a very happy camper!  While grabbing the beloved breakfast sandwiches from most local fast food joints sounds tempting at times, it certainly is NOT the healthiest choice.  I often resort to this lovely rendition and I personally think it is WAY better than any of the sandwiches found on state street.  I’ve made them for several other people I love (including my beautiful sisters and mom at our last Girls Weekend) and they agree with me — we ate them for 3 mornings straight!  Hopefully you’ll agree with us and start enjoying a much healthier, fit-muffin for breakfast!

Bacon, Egg & Cheese Fit-Muffin
Source:  Mimi Original

4 slices Canadian bacon
5 egg whites
1 whole egg
2 T. 1% Milk
2 T. salsa
1 T. fat-free cheddar cheese
2 whole wheat English muffins (120 calories each), toasted

Heat a nonstick skillet over medium heat.  Place Canadian bacon in skillet.  Cook until browned, about 3 minutes.  Flip slices over, brown other side, and then remove from skillet and set aside.

Meanwhile, whisk the egg whites, egg, and milk together in a bowl.  Add salsa and whisk to combine.  Once Canadian bacon has been set aside, add the eggs to the skillet and cook, gently pushing, lifting, and folding them from one side of the pan to the other, until large, shiny, wet curds form, about 2 minutes (in other words…scramble them).  Remove skillet from heat.

Assemble the fit-muffin by taking one of the toasted English muffins, place one slice of Canadian bacon on one slice of the muffin, top with half the egg mixture, sprinkle 1/2 tablespoon of fat-free cheese, place another slice of Canadian bacon, and then top with remaining slice of English muffin.  Repeat with 2nd English Muffin.

Serves 2.

Nutritional Information (Per Serving = 1 Fit-Muffin)
Calories: 243.4
Protein: 26g
Carb: 25.6g
Fat: 4.3g (0.8 = Sat)
Fiber: 3.3g

Nutritional Information If only Using 1 Whole Egg Per Muffin
Calories: 236
Protein: 19g
Carb: 25.6g
Fat: 6.8g (1.6 = Sat)
Fiber: 3.3g