EGG CUPS

Instead of making scrambled eggs every day I wanted to do something like this and experimented and found this recipe. I love it!

• 6 whole eggs
• 1/4 cup of fat free parmesan cheese
• 1 tbsp olive oil
• 1 small white onion, diced
• 1/2 red pepper, diced
• 1/2 tsp fresh thyme, chopped
• Sea salt and fresh cracked pepper, to taste
• Non-stick cooking spray or butter for greasing the cupcake tin

This is the recipe I follow. But there are so many different ways to cook your eggs! You can add WHATEVER veggies you like, and WHATEVER meat. if you choose bacon, try to stick to turkey bacon. low sodium turkey is another good choice! Or if you want hamburger, try out fresh Bison instead. SOO good! you won't even know the difference once its cooked. 

Banana Pumpkin Pancakes

So we love love love pancakes. We have a ton of pancake recipes, but this is one of my (jessie's) favorites. I LOVE PUMPKIN AND BANANA!

ingredients:

1/3 cup regular oats (not instant)

1 tbs dry pancake mix

1/3 medium banana, mashed well with fork

2 tbs pure pumpkin

1/3 cup fat free liquid egg substitute

1 tbs cottage cheese

2 no calorie sweetener packets

1/2 tsp pumpkin pie spice

1/4 tsp vanilla

Dash of salt

Directions:

Combine all ingredients in a bowl with 3 tbs of water. Stir until thoroughly mixed.

In a pan sprayed with nonstick spray, over medium heat, drop batter into pan to form 3 pancakes. Once pancakes begin to look solid (about 3 mins), gently flip. Cook for about 3 more minutes or until both sides are lightly browned and insides are cooked through.

Makes 1 serving.

I topped it with a little sugar free syrup and light whipped cream. yum.

Pumpkin Oatmeal

Ingredients:
1/2 cup oats
3 Tablespoons canned pure pumpkin
1 Tablespoon sugar-free maple syrup
1/4 teaspoon of cinnamon
1 packet of sweetener (We love Truvia)

Directions:
Bring one cup of water to a boil in a small pot. Add oats and reduce heat to medium. cook for five minutes stirring occasionally.
Add pumpkin, maple syrup, cinnamon, and sweetener to the pot and stir.

Nutrition Facts: one serving. 183 calories, 2.5 g fats, 150 mg sodium, 35g carbs, 5.5 g fiber, 2g sugars, 7g protein.

Cheesy Bean Breakfast Burrito

So here is another recipe we all know but we never think to make. SO MAKE THIS! and try this recipe because we think this is the best way to make a breakfast burrito. 

Ingredients:

3 egg whites

2 corn tortillas

1 light laughing cow cheese wedge

2 tablespoons of fat free refried beans (They have different flavors so choose your favorite)

1/4 cup green chiles mixed with diced tomatoes

Chopped onion

Optional: Chicken, FF sour cream, salsa, black beans instead of refried, hot sauce.

Directions:

Scramble egg whites until fully cooked, then set them aside. 

Spread cheese on one tortilla and beans on the other.

Put one tortilla on the pan, layer eggs, and top with the other tortilla.

Cook until lightly brown on each side.

Cut in slices and ENJOY!

Apple Rollups! (Peanut butter, or Cheese)

Super yummy breakfast! Super easy and Super fast! We like it with peanut butter, but we have also found you can do it with a light laughing cow cheese wedge!

Ingredients:

1 Medium or Large whole wheat higher fiber tortilla! (We love La Tortilla) (Around 100-110 calories)

1/2 apple (The crunchier the better) 

EITHER 1 wedge of The Laughing Cow Light Creamy Swiss Cheese wedge

OR

1 Tablespoon of natural peanut butter

(With the peanut butter, add sweetener and/or cinnamon)

Directions:

Lay your tortillas flat and spread with either cheese or peanut butter

EITHER just slice your apples thin, OR chop your apple and microwave for thirty seconds. 

Add to your tortilla and top with optional sweetener and cinnamon

Roll up tightly and enjoy!

Nutrition Facts:

(More nutrition facts to come, but these are the main ones you need to know)

Peanut butter Rollup- Calories- 200, Carbs 24, and fat 12.

Cheese Rollup- Calories-175, Fat 4g, 8 grams fiber.

Cinnamon Crumble Coffee Cake

The only tricky part about these is getting the topping to crumble right. It's a little bit sticky but just clump it on and you're good to go.

Ingredients
For the cupcakes
2 cups moist-style yellow cake mix (1/2 of an 18.25-oz. box)
3/4 cup fat-free sour cream
1/4 cup fat-free liquid egg substitute (we used egg whites)
2 oz. (1/4 cup) sugar free syrup
1 tsp. cinnamon

For the Crumb Topping
1 1/2 cups Fiber One bran cereal (original)
1/4 cup fat-free liquid egg substitute (egg whites)
1/4 cup no-sugar-added applesauce
3 tbsp. Sweetener (truvia)
1 tbsp. brown sugar (not packed)
1 tbsp. cinnamon

Directions
Preheat oven to 350 degrees.

In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Transfer crumbs to a dish, and add all other topping ingredients. Stir well, until mixture is completely mixed and crumbly. Set aside.
Mix all cake ingredients together until thoroughly blended and free of lumps.

Spray a 12-cup muffin pan with nonstick spray. Evenly distribute batter among the cups. Bake for 10 minutes, and then remove pan from oven.

Using your fingers to help form the crumbs, evenly top each cake with crumb mixture, lightly pressing crumbs into cake tops so they stick. Return pan to the oven, and bake for 5 minutes longer. Allow to cool before removing cakes from the pan.

MAKES 12 SERVINGS

PER SERVING (1 coffee cake): 124 calories, 2g fat, 209mg sodium, 27g carbs, 4g fiber, 11g sugars, 3g protein
These muffins have an AWESOME flavor. They make a great treat on a cold day, or for breakfast, or anytime!

Blueberry Syrup

What you need...
1/4 cup orange juice
1 tablespoon cornstarch (or 2 Tablespoons of flour)
1 10 oz package frozen blueberries, thawed.
2 sweetener packets (truvia) or 1 Tablespoon sugar

How to make it...
In a small bowl stir together orange juice and cornstarch. set aside. In a small saucepan mix together blueberries, sugar, and orange juice mixture. Bring mixture to a boil, then reduce to a simmer and cook for 10 minutes.

This syrup is great on pancakes made with Kodiak Pancake mix which you can add blueberries to and top with fat free whipped cream!

FOR WHOLE RECIPE: Calories: 360

Worlds Biggest Omelette

Yes, Its this big.

Ingredients: 2 cups fat-free liquid egg substitute (like Egg Beaters) 1/2 cup fat-free milk 1/2 cup reduced-fat shredded cheese (any flavor) 1 cup sliced bell peppers (any color) 1 cup sliced mushrooms 1/2 cup sliced tomatoes 1/2 cup sliced onions 1 tbsp. reduced-fat parmesan-style grated topping 3/4 tsp. garlic powder 1/8 tsp. black pepper Optional toppings: ketchup, salsa, hot sauce Directions: Preheat oven to 375 degrees. Into a deep, round casserole dish (about 9 inches wide) sprayed with nonstick spray, pour egg substitute and milk. Add shredded cheese, tomatoes, garlic powder, and black pepper. Mix well, and then set aside. Bring a large pan sprayed with nonstick spray (butter-flavored spray if you have it) to high heat. Stirring occasionally, cook peppers, onions, and mushrooms for 2 minutes (just long enough to brown the outsides). Add veggies to the casserole dish, and mix well. Place dish in the oven and cook for 30 minutes. Next, carefully remove the dish from the oven and evenly cover with parm-style topping. Return it to the oven, and cook for 20 - 25 minutes longer (until the top has puffed and is firm). Allow to cool slightly before cutting. Then, if you like, finish off with the optional ingredients (or any of your fave omelette toppers!). MAKES 4 SERVINGS

PER SERVING (1 huge piece, 1/4th of dish): 140 calories, 3g fat, 387mg sodium, 9g carbs, 1g fiber, 5g sugars, 18g protein --PointsPlus™ value 3* 

Egg McMuffin!

1 whole wheat english muffin

2 egg whites

1 egg

Turkey Bacon OR Lean sodium free Turkey

Spray butter

Additional Toppings:

one light laughing cow cheese wedge or fat free mozzarella cheese or fat free cream cheese.

Spinach

Tomato

Avocado

Sprouts

Blueberry Muffins

This is another recipe from the 200 under 200 recipe book bre got for Christmas.

What you need...

1 cup whole-wheat flour

1 cup blueberries

1/2 cup light vanilla soymilk

1/4 cup sugar-free pancake syrup

2 egg whites

1/4 cup splenda/truvia no calorie sweetener

3 Tablespoons brown sugar

2 Tablespoons light whipped butter or light buttery spread, room temperature

2 Tablespoons no-sugar-added applesauce

1 1/2 teaspoons baking powder

1/2 teaspoon vanilla extract

1/4 teaspoon salt

How to make it...

Preheat oven to 400 degrees

In large bowl mix soymilk, syrup, egg whites, butter, applesauce, and vanilla extract until thoroughly blended. It's ok if butter bits don't break up completely.

Add dry ingredients. Mix until completely blended. Fold in blueberries.

Line a 6 cup muffin pan with liners, or spray with nonstick spray and distribute batter among the 6 cups.

Bake for 22 minutes, and ENJOY!

Calories: 137| Sodium: 269 mg | Carbs: 26.5 g| Sugar: 7.5g |

Pancakes.

Ingredients

1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
Splenda to taste

Bananas, blueberries, strawberries, pumpkin,peaches, and nuts! Add what you want!

Top with sugar free syrup, cinamon, truvia,and fat free cool whip!

Directions

1. Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
3. When pancake bubbles, flip and cook the other side
4. Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas.  You can use Splenda to taste.

Nutrition Facts

Makes 2 Servings 

(Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5
Protein: 21.3 g

Apple cinnamon breakfast cake

Ingredients (use organic ingredients where available):
1 1/2 cups whole wheat flour (or oat flour)
3 teaspoons baking powder
3 tablespoons sugar substitute
6 tablespoons sugar free apple sauce (or butter)

4 Tbl sugar free maple syrup granules
2 egg whites

1/3 cup skim milk
3 large apples, sliced
1 teaspoon ground cinnamon (I used lots more)

Directions:
Preheat oven to 375 degrees.

In a mixing bowl, combine flour, baking powder and 3 tablespoons sugar. Add eggs and milk.  Then add the 4 tablespoons apple sauce until crumbly.You can add a little maple syrup too, stir just to mix (do not overmix) and mix in some of the apples. and turn into greased 9x9-inch pan. 

Top with sliced apples, the other 2 tablespoons of applesauce, maple syrup granules, and cinnamon
Bake for 30 to 40 minutes, or until topping is golden and crisp.

Substitute bananas, blueberries, or any fruit you like for apples.

feel free to top with syrup, nuts, whipped cream, coconut ect..

Contains 100 calories, 4g total fat, 20mg cholesterol, 70mg sodium, 16g total carbohydrate and 2g protein.

You can also add vanilla protein powder!

Cottage cheese and fruit! (best breakfast ever)

Cottage cheese with fruit! (with coconut, grapes, bananas, almonds, wheat thins cinnamon and sweetner!)
(Original idea comes from  the Live the Life program)

Filling:
1/3 cup Dannon lit n fit yogurt (any flavor)
1/3 cup fat free cottage cheese
1/3 sliced banana
1/3 cup sliced grapes
(stir some protein powder for extra protein)

Topping:
2 Tbl shredded coconut
2 Tbl slivered almonds
7 crumbled reduced fat wheat thins
cinnamon
sweetner

(These are the measurements I use ((about)), but feel free to play around with the amounts)

Fruit Nut Muffins- Sugarless

These muffins are so easy and so yummy!

What You Need...

• 1 cup chopped dates
• 1/2 cup raisins
• 1/2 cup chopped pitted prunes
• 1 cup water
• 1/2 cup butter, cut into pieces
• 1/4 teaspoon salt
• 2 eggs, lightly beaten
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 cup chopped walnuts (optional)

How to make them...

1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a muffin pan, or use paper liners. In a saucepan over medium-high heat, combine dates, raisins, prunes, and water. Boil for 5 minutes, then stir in butter and salt; set aside to cool.
2. When fruit mixture is cool, transfer to a large bowl. Beat in eggs and vanilla. Stir together flour, baking soda and baking powder, then blend into fruit mixture. fold in nuts. Spoon into muffin cups 2/3 to 3/4 full.
3. Bake in the preheated oven for 15 to 20 minutes, or until a toothpick inserted into the center comes out clean. Allow to cool.

Alterations...

Applesauce instead of butter (or half applesauce half butter)

Ground oats instead of all purpose flour

If you don't have walnuts, almonds or unsalted peanuts are good too. anything to make it crunchy!

And I substitute apples and bananas in for the raisins cause both raisins and dates makes it too chewy for me.

It sounds more complicated then it really is. These take about 15 minutes to prepare and then 15-20 to cook and then I have them to eat throughout the rest of the week so it makes for a quick breakfast or snack. I usually eat with a protein shake or string cheese on the side.

Calories: 225 | Total Fat: 12g | Cholesterol: 56mg | Serving : 1 muffin

I found this recipe at Allrecipes.com

http://allrecipes.com/Recipe/Sugarless-Fruit-Nut-Muffins/Detail.aspx

Banana-Butter Oats

1/3 Cup oats
2 Tablespoons protein powder (vanilla is best)
2 egg whites
1 Tablespoon natural crunch peanut butter
1/4 banana, sliced
2 Tablespoons water (not exact)

add sugar or sweetener to taste

Mix all ingredients except peanut butter in microwave safe bowl. Microwave for 1-3 minutes or until no longer runny. Mix in peanut butter and enjoy!

This is a really fast yet filling breakfast. The crunchy peanut butter adds a great texture but you can do creamy as well.