Spinach and Tomato Omelet

Ingredients:

• 1 teaspoon extra-virgin olive oil
• 5 cherry tomatoes, halved
• 1 scallion, sliced
• 1 cup baby spinach, washed, with water still clinging to leaves
• 1/2 cup liquid egg substitute, such as Egg Beaters
• 1/4 cup shredded reduced-fat Cheddar cheese
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 1 tablespoon water

Preparation:

1. Spray a small nonstick skillet with cooking spray. Add oil and heat over medium-high heat. Add tomatoes and scallion and cook, stirring once or twice, until softened, 1 to 2 minutes. Place spinach on top, cover and let wilt, about 30 seconds. Stir to combine.

2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.

3. Sprinkle cheese, salt and pepper over the omelet. Lift up an edge of the omelet and drizzle the remaining 1 tablespoon water under it. Cover, reduce heat to low and cook until the egg is completely set and the cheese is melted, about 2 minutes. Fold over using the spatula and serve.

Nutrition Information:

Per serving: 152 calories ; 7 g fat (2 g sat, 4 g mono); 6 mg cholesterol; 8 g carbohydrate; 17 g protein; 3 g fiber; 619 mg sodium; 362 mg potassium.

Nutrition bonus:

Vitamin A (35% daily value), Vitamin C (30% dv), Calcium (15% dv).

Tomato, Ham, and Cheese Breakfast Melt

Ingredients:

• 2 slices thin multigrain bread, toasted
• 4 thin slices tomato
• 4 thin slices ham
• 2 slices reduced-fat Cheddar cheese

Preparation:

1. Top toasted bread with tomato, ham and cheese. Toast in a toaster oven or under the broiler until the cheese is melted.

Nutrition Information:

Per serving: 299 calories; 10 g fat (4 g sat, 3 g mono); 48 mg cholesterol; 25 g carbohydrate; 31 g protein; 7 g fiber; 1,129 mg sodium; 522 mg potassium.

Nutrition Bonus:

Calcium (30% daily value), Selenium (25% dv), Zinc (24% dv), Vitamin C (20% dv), Magnesium (17% dv), Iron & Vitamin A (15% dv).

Morning Smoothie

Ingredients:

• 1 1/4 cups
• orange juice, preferably calcium-fortified
• 1 banana
• 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup low-fat silken tofu or low-fat plain yogurt
• 1 tablespoon sugar or Splenda Granular (optional)

Preparation:

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

Nutrition Information:

Per serving: 139 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 28 g carbohydrate; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium.

Nutrition bonus:

Vitamin C (110% daily value), Fiber (16% dv).

Blueberry-Pecan Pancakes

Ingredients:

• 1 cup all-purpose flour
• 1/2 cup whole-wheat flour
• 1/2 cup dried blueberries
• 1/2 cup finely chopped pecans, toasted
• 3 tablespoons light brown sugar
• 2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 2 large eggs
• 2 large egg whites
• 1 1/2 cups nonfat buttermilk
• 2 tablespoons canola oil

Preparation:

1. Whisk all-purpose flour, whole-wheat flour, blueberries, pecans, brown sugar, baking powder, cinnamon and salt in a large bowl.

2. Whisk eggs, egg whites, buttermilk and oil in a medium bowl. Make a well in the center of the dry ingredients; add wet ingredients and stir until just combined. Use about 1/4 cup batter for each pancake.

Nutrition Information:

Per serving: 259 calories; 10 g fat (1 g sat, 6 g mono); 54 mg cholesterol; 35 g carbohydrate; 8 g protein; 3 g fiber; 356 mg sodium; 109 mg potassium.

Apple Oat Muffins

Ingredients:

Topping:

• 1/4 cup light or dark brown sugar
• 1/4 cup unbleached flour
• Pinch of salt
• 1/8 teaspoon ground cinnamon
• 2 tablespoons less-fat margarine (with 8 grams fat per tablespoon)
• 2 to 3 tablespoons oats

Muffin

• 2 tablespoons less-fat margarine
• 1/2 cup sugar (or sugar blend with Splenda or Equal)
• 2 teaspoons vanilla extract
• 1 large egg
• 1/2 cup unbleached flour
• 1/2 cup whole-wheat flour
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 cup fat-free sour cream
• 2 tablespoons low-fat buttermilk (or mix 2 tablespoons fat-free half-and-half with 1/4 teaspoon vinegar and let stand)
• 2 apples, cored and diced (about 1 1/2 cups)

Preparation:

1. Preheat oven to 375 degrees. Line muffin pan with paper or foil liners.

2. Add the brown sugar, 1/4 cup flour, pinch of salt, and 1/8 teaspoon cinnamon to a large mixing bowl and beat briefly to blend, with mixer fitted with paddle attachment. Add the 2 tablespoons margarine and beat on low until crumb mixture forms. Work the oats in with your hands. Pour into a small bowl and set aside.

3. Return mixing bowl to mixer and add the 2 tablespoons margarine, sugar (or sugar blend), and vanilla extract and beat until light and fluffy. Add egg and beat to combine, scraping sides of bowl.

4. Add the flours, baking powder, baking soda, and 1/2 teaspoon salt to a 4-cup measure, and whisk to blend.

5. Add the flour mixture all at once to the mixing bowl, along with the sour cream and buttermilk. Beat on low speed just until blended (scraping down the sides of bowl after 5 seconds). Stir in the apple chunks.

6. Spoon a slightly heaping 1/8 cup of batter into each muffin cup. Sprinkle the topping evenly over the top of each muffin. Bake for about 20 minutes or until muffins are lightly browned and top springs back after being pushed.

Nutrition Information:

Per serving: 130 calories, 3 g protein, 25 g carbohydrate, 2.5 g fat, 0.5 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 18 mg cholesterol, 1.5 g fiber, 192 mg sodium. Calories from fat: 17%.

Creamy Banana Walnut Oatmeal

Ingredients:

• 1 cup fat-free skim or 1% low-fat milk
• 2 packets instant oatmeal
• 1/2 ripe banana, mashed
• 1/2 tablespoon chopped walnuts

Preparation:

1. In a small bowl, combine milk and packets of oatmeal.

2. Microwave on high for 1 to 2 minutes until steaming hot but not boiling.

3. Stir until creamy.

4. Stir in mashed banana.

5. Garnish with walnuts and serve.

Nutrition Information:

Per serving: 370 calories, 17 g protein, 61 g carbohydrate, 2.5 g fat (0 g saturated fat), 15 mg cholesterol, 25% Daily Value of calcium, 10 mg sodium.

Double Oat Granola

Ingredients:

• 2-1/2 cups regular rolled oats
• 1 cup toasted oat bran cereal
• 1/2 cup toasted wheat germ
• 1/3 cup pecans, coarsely chopped
• 1/2 cup unsweetened applesauce
• 2 tablespoons honey
• 1 tablespoon cooking oil
• 1/4 teaspoon ground cinnamon
• 1/3 cup snipped dried cranberries, snipped dried tart cherries, and/or dried blueberries

Preparation:

1. Preheat oven to 325 degrees F. Lightly coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. In a large bowl, stir together rolled oats, oat bran cereal, wheat germ, and pecans. In a small bowl, stir together applesauce, honey, oil, and cinnamon. Pour applesauce mixture over cereal mixture. Using a wooden spoon, stir until applesauce is evenly distributed.

2. Spread granola evenly onto prepared pan. Bake about 40 minutes or until golden brown, stirring every 10 minutes. Stir in dried fruit. Spread on foil to cool. Store in an airtight container for up to 2 weeks. Makes 5 cups (ten 1/2-cup servings)

3. Oat 'n' Honey Granola Bars: Preheat oven to 325 degrees F. Line an 8x8x2-inch baking pan with foil. Lightly coat with nonstick cooking spray. In a large bowl, combine 3 cups Double Oat Granola, 1/2 cup all-purpose flour, and 1/4 cup snipped dried apricots. In a medium bowl, stir together 1 egg, 1/3 cup honey, 1/4 cup cooking oil, and 1/2 teaspoon apple pie spice; stir into granola mixture until well coated. Press mixture evenly into prepared pan. Bake about 25 minutes or until lightly browned around the edges. Cool on a wire rack. Use foil to remove from pan. Cut into bars.

Nutrition Information:

Calories 175, Total Fat (g) 6, Saturated Fat (g) 1, Cholesterol (mg) 0, Sodium (mg), 29, Carbohydrate (g) 27, Fiber (g) 4, Protein (g) 5

Breakfast Pizza

Ingredients:

• 1/2 pound sausage, hot or mild
• 8 ounces tube crescent rolls
• 1 1/2 cup hash browns, thawed and crumbled
• 1 cup shredded sharp cheddar cheese
• 7 eggs beaten
• 1/4 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons grated Parmesan cheese

Preparation:

Cook sausage and drain. Spread dough out in 12 inch greased pizza pan sealing edges. Spoon on sausage. Sprinkle with hash browns. Combine eggs, milk, salt and pepper and pour over sausage and hash browns. Sprinkle with cheeses. Cook at 350F for 22 to 25 minutes.

Breakfast Cookies

Ingredients:

• 2/3 cup light pancake syrup
• 1/4 cup dark brown sugar, packed, if you prefer them sweeter (optional)
• 3/4 cup smooth natural-style peanut butter
• 2 teaspoons vanilla extract
• 1 large egg (higher omega-3 if available)
• 1 tablespoon egg substitute or egg white
• 3/4 cup whole-wheat flour
• 6 tablespoons unbleached white flour
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 3/4 cup rolled oats
• 3/4 cup dried fruit such as raisins, currants, or dried cranberries (optional)
• 2 1/2 cups higher fiber toasted oat cereal rings (such as Trader Joe's Organic High Fiber O's)

Preparation:

1. Preheat oven to 375 degrees. Coat two nonstick baking sheets with canola cooking spray or baking spray.

2. In large mixing bowl, combine pancake syrup, brown sugar (if desired), peanut butter, vanilla extract, egg and egg substitute and beat on medium until smooth.

3. In medium bowl, combine whole-wheat flour, white flour, baking soda and salt with whisk. Pour into mixing bowl with peanut butter mixture; beat on low speed just until blended.

4. Stir in the oats and dried fruit (if desired) and toasted oat cereal by hand with spatula or spoon.

5. Drop a slightly heaping 1/4-cup of cookie dough per cookie onto prepared baking sheets (6-7 per baking sheet); flatten the cookie mounds to about 3/4-inches thick with a spatula. Bake for about 10 minutes or until cookies are lightly browned at the edges. Cool cookies on cookie sheet or wire rack. Store in sandwich bags at room temperature up to 2 days or in the freezer up to two months.

Nutrition Information:

Per serving: 214 calories, 8 g protein, 27 g carbohydrate, 8.5 g fat, 1.5 g saturated fat, 18 mg cholesterol, 5 g fiber, 196 mg sodium. Calories from fat: 35 percent.