Pancake Recipe

  • 1 cup fat-free cottage cheese
  • 6 eggs
  • 1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
  • 1/4 cup canola oil
  • Pinch of salt
  • Dash of vanilla extract
  • 1/4 cup milk

Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies depending on size. Serves 6.

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
225 15 grams 9 grams 1.5 grams 13 grams

Power Oatmeal

  • 1 cup prepared oatmeal (see above)
  • 1 Tbsp. flaxseed
  • 1/2 cup blueberries
  • 1/4 cup walnuts, chopped
  • Mix all ingredients in a bowl (or a to-go cup).

Preparation time: 10 minutes

Nutritional information (per serving); without and with Whey Protein Powder:

Calories Fat Carbs Fiber Protein
436 26 grams 48 grams 10 grams 12 grams
491
(w/ Whey Protein Powder)
27 grams 50 grams 11 grams 21 grams

Healthy Breakfast Burrito

  • 1 scrambled egg or egg substitute (or tofu)
  • 1 6-inch whole-grain tortilla
  • 2 Tbsp. black beans, canned
  • 2 Tbsp. low-fat cheddar cheese (or soy cheese)
  • 2 Tbsp. chopped tomato
  • 2 Tbsp. chopped onion
  • Hot sauce to taste

What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.

Microwave scrambled egg or egg substitute until cooked. While egg is cooking, spread out tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one-half of the tortilla. Heat the beans in the microwave (not too much or they’ll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don’t have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)

Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
304 10 grams 35 grams 6 grams 20 grams

Fruit Parfait

  • 1-1/2 cups plain low-fat yogurt (or soy yogurt)
  • 1 Tbsp. almonds, chopped fine
  • 1 Tbsp. flaxseed, ground
  • 1/2 cup blueberries
  • 1/2 cup apple, diced
  • 1/2 cup cantaloupe, diced

In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn’t that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one’s watching.)

Preparation time: 10 minutes (more or less depending on what needs chopping)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
453 16 grams 57 grams 9 grams 27 grams

Tuna Salad Surprise

  • 5 oz. canned tuna in water (if in oil, skip olive oil)
  • 1 Tbsp. olive oil
  • 2 Tbsp. lemon juice (or to taste)
  • 1 tomato, diced
  • 1/4 cup green onions, diced
  • 2 Tbsp. parsley and/or cilantro (or more to taste)
  • Salt and pepper to taste
  • Raw jalapeño (if desired)

Mix all of the ingredients in a bowl and season to taste. Chop in some raw jalapeño for extra zip!

Preparation time: 10 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
356 15 grams 12 grams 2 grams 43 grams

Vegetable Frittata

  • 6 eggs, beaten
  • 1 cup fresh spinach, torn
  • 1 tsp. garlic, crushed
  • 2 medium plum tomatoes, chopped
  • 1/4 cup onion, chopped
  • 1 red bell pepper, chopped
  • 2 Tbsp. fresh basil, chopped
  • 1/2 cup low-fat Swiss cheese (or soy cheese), shredded
  • 1 oz. Parmesan cheese (or soy cheese), grated
  • Cooking spray

Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
414 23 grams 14 grams 4 grams 33 grams

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