Sunrise Smoothie
Ingredients 1/2 banana
1/2 mango, peeled and chopped
1/2 cup sugar-free, fat-free yogurt (vanilla or citrus)
2/3 cup skim milk
Several ice cubes
2 tsp of protein powder (optional)
1/2 mango, peeled and chopped
1/2 cup sugar-free, fat-free yogurt (vanilla or citrus)
2/3 cup skim milk
Several ice cubes
2 tsp of protein powder (optional)
Directions
Whirl together in a blender or smoothie maker
Chef’s Notes: Some like to add sugar substitute to their smoothies. I prefer to let the natural flavors of the fruits add the sweetness.
Breakfast Bagel Melt
Ingredients
1/2 of a multigrain bagel
Slice of tomato
1 piece of lower-sodium Canadian bacon
1 slice of havarti cheese with dill
1 slice of havarti cheese with dill
Directions
Top bagel with tomato, Canadian bacon, and cheese. Place under a broiler until cheese melts.
Serve with half a banana sliced sprinkled with two tablespoons of orange juice.
Chef’s Notes: Canadian bacon is low-fat, low-carb, and low-calorie. Ask your grocer about the lower-sodium options that are available.
Chef’s Notes: Canadian bacon is low-fat, low-carb, and low-calorie. Ask your grocer about the lower-sodium options that are available.
Ricotta and Fruit Parfait With Toasted Oats
Ingredients
1/2 cup old-fashioned or steel-cut oats
Dash cinnamon and nutmeg
1/2 cup low-fat or skim-milk ricotta
1/2 tsp favorite flavoring (e.g. vanilla, almond, lemon, etc.)
3/4 cup of low-glycemic-index fruit
Directions
Spread a single layer of old fashioned or steel cut oats on an ungreased baking sheet. Place in oven and bake at 350°F for 10 minutes or until light brown. Sprinkle lightly with cinnamon and nutmeg and toss to evenly disperse spices. When cool, place in a storage bag or container.
Mix ricotta with your favorite flavoring.
Choose low-glycemic index fruits of your choice like blueberries, strawberries, blackberries, peaches or nectarines.
Alternate layers and enjoy a tasty and healthy start to the morning.
Chef’s Notes: I like to toast up to 2 cups of oats and flavor 2 cups of ricotta at a time. Using an assortment of fruits, I can enjoy four nutritious and delicious meals to start my mornings right.
Chef’s Notes: I like to toast up to 2 cups of oats and flavor 2 cups of ricotta at a time. Using an assortment of fruits, I can enjoy four nutritious and delicious meals to start my mornings right.
Mediterranean Deviled Eggs With Pita Points
Ingredients
2 eggs
1 tsp hummus
Dash cumin
1/2 low-fat, whole-wheat pita, cut into points
1/2 cup berries
Directions
Hard boil eggs. Peel and slice in half. Mash yolks with hummus and a dash of cumin and refill eggs.
Serve with toasted pita points and half a cup of berries.
Chef’s Notes: These eggs will wake up your taste buds and your metabolism. You may be used to deviled eggs as an appetizer, but they make a healthy breakfast as well. If you are concerned about eating the yolks, just fill with hummus only.
Chef’s Notes: These eggs will wake up your taste buds and your metabolism. You may be used to deviled eggs as an appetizer, but they make a healthy breakfast as well. If you are concerned about eating the yolks, just fill with hummus only.
Pita Danish Treat
Ingredients
1/2 whole-wheat wrap
2 tbsp low-fat whipped cream cheese
1/2 banana, sliced
2 tbsp 100% fruit spread
Directions
Spread low-fat whipped cream cheese onto wrap.
Top with banana slices. Melt 100% fruit spread and drizzle over the top.
Chef’s Notes: This will satisfy your sweet tooth and provide the nutrition needed to get your day underway.
Chef’s Notes: This will satisfy your sweet tooth and provide the nutrition needed to get your day underway.
Mexican Omelette Muffin
Ingredients
1/2 cup mushrooms, sliced
1/2 cup mushrooms, sliced
1/4 cup red onions, diced
2 eggs
1 multigrain English muffin
1 tbsp salsa
Directions
Coat a non-stick frying pan with cooking spray. Cook mushrooms and onions slowly until softened.
Scramble eggs and add to pan. Cook until just set and remove from heat. Eggs will continue to cook.
Toast a multigrain English muffin. Top with the egg and veggies and salsa.
Chef’s Notes: I like to add a few shakes of hot sauce to my salsa! How brave are you?
Chef’s Notes: I like to add a few shakes of hot sauce to my salsa! How brave are you?
French Apple Pie Oatmeal
Ingredients
1/2 cup old-fashioned oats
1 cup skim milk
1/2 tsp vanilla
1/4 tsp cinnamon
1/4 tsp nutmeg
1/4 cup chunky unsweetened applesauce
1 tbsp raisins
Directions
Cook old-fashioned oats in skim milk. When done, add vanilla, cinnamon, and nutmeg. Add chunky unsweetened applesauce and raisins.
If you have made some of the toasted oats, sprinkle a tablespoon on top.
Chef’s Notes: Naturally sweet and delicious this is a nutritious way to greet the morning.
Chef’s Notes: Naturally sweet and delicious this is a nutritious way to greet the morning.
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