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BreakFast

Posted on 26 June 2016

  • breakfast -
  • OATMEAL, BUTTERMILK, AND BLUEBERRY PANCAKES
  • PERFECT FOR BRUNCH, THESE MOIST, LIGHT PANCAKES ARE FILLING, NOT FATTENING! Additional 129 per pancake g Calories 2.4g g Fat 24.6g g Carbohydrates 1.9g g Fibre 3.6g g Protein Ingredients 1 1/4 cups quick-cooking oats 1/2 cup whole wheat flour 3 tablespoons sugar 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/8 teaspoon salt 1 cup low-fat buttermilk 1  egg 1  egg white 1 tablespoon unsalted butter, melted 1 teaspoon grated fresh lemon peel 1 cup fresh blueberries 1/2 cup maple syrup Directions   In a bowl, combine the oats, flour, sugar, baking powder, baking soda, and salt. 2. In a separate bowl, combine the buttermilk, egg, egg white, butter, and lemon peel....
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  • breakfast -
  • ORIENT EXPRESS OATMEAL
  • OATMEAL CONTAINING NEARLY 20 GRAMS OF PROTEIN! Additional 420 g Calories 2g g Fat 61.6g g Carbohydrates 7.4g g Fibre 19.7g g Protein Ingredients     3/4 C plain instant oatmeal 1 C 1 percent milk 1 tbsp sliced almonds 1/2 tsp powdered ginger 1 tsp honey 1 tsp ground flaxseed 1 tbsp low fat vanilla yogurt Directions 1. Mix the oats, milk, almonds, ginger, honey, and flaxseed in a microwavable bowl. Nuke for 2 minutes. Top with yogurt.
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  • SCRAMBLED EGGS WITH SMOKED SALMON, ASPARAGUS, AND GOAT CHEESE
  • GOURMET BREAKFAST IN ONLY A MATTER OF MINUTES. Additional 328 g Calories 20.4g g Fat 3.1g g Carbohydrates 0.8g g Fibre 33.9g g Protein Ingredients 1 tbsp butter  8  stalks asparagus, woody bottoms removed, chopped into 1" pieces salt and black pepper to taste 8  eggs 2 tbsp fat-free milk 1/4 cup crumbled fresh goat cheese 4 oz smoked salmon, chopped Directions Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper. 2. Crack the eggs into a large...
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  • breakfast -
  • STRAWBERRY PARFAIT
  • DO YOU HAVE A SWEET TOOTH IN THE MORNING? A STRAWBERRY PARFAIT IS PERFECT Additional 169 g Calories 2.3g g Fat 31.9g g Carbohydrates 2.9g g Fibre 7.4g g Protein Ingredients 1 lb strawberries 2 cups low fat vanilla yogurt 6 tbsps muesli cereal Directions   Cut 1 lb strawberries into quarters and divide half among 4 glasses. 2. Divide 1 cup low fat vanilla yogurt and 3 Tbsp muesli cereal evenly among glasses. 3. Repeat with remaining berries and additional 1 cup yogurt and 3 Tbsp muesli. Top with sliced berries.
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  • CHEESY MUSHROOM SCRAMBLE
  • 4 MINUTE BREAKFAST INCLUDING PREP AND COOKING! Additional 293 g Calories 19.1g g Fat 3.3g g Carbohydrates 0.4g g Fibre 28.1g g Protein Ingredients 3  eggs  1/2 cup presliced fresh mushrooms 1 ounce 2% shredded mozzarella 1 teaspoon pam cooking spray Directions 1. Crack eggs into bowl. Whisk eggs to break yolks. 2. Add mushrooms and cheese. 3. Spray Pam on hot pan. 4. Add eggs. Cook and scramble until firm
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  • breakfast -
  • PEANUT BUTTER WAFFLE
  • BURSTING WITH BERRIES Additional 171 g Calories 8.6g g Fat 18.5g g Carbohydrates 3.5g g Fibre 5.7g g Protein Ingredients 1  whole wheat toaster waffle 1/2 tbsp peanut butter 1/4 C slightly crushed blueberries, blackberries, or raspberries Directions 1. Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco.
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  • BERRY BREAKFAST SMOOTHIE
  • BURSTING WITH BLUEBERRIES, STRAWBERRIES AND BANANA! Additional 225 g Calories 0.1g g Fat 25.7g g Carbohydrates 3.3g g Fibre 1.3g g Protein Ingredients 1 C frozen unsweetened raspberries 3/4 C chilled unsweetened almond or rice milk 1/4 C frozen pitted unsweetened cherries or raspberries 1 1/2 tbsp honey 2 tsp finely grated fresh ginger 1 tsp ground flaxseed 2 tsp fresh lemon juice Directions Combine all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses.
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  • SUNRISE SANDWICH WITH TURKEY, CHEDDAR, AND GUACAMOLE
  • A HEALTHY EGG MCMUFFIN! Additional 360 g Calories 3g g Fat 34.6g g Carbohydrates 6.1g g Fibre 26.3g g Protein Ingredients 1 tsp canola or olive oil 1  egg salt and black pepper to taste 2 oz smoked turkey breast 1  slice American, Cheddar, or pepper Jack cheese 1  thick slice tomato 1  whole-wheat English muffin, split and toasted 1 tbsp Guacamole or Wholly Guacamole Directions Heat the oil in a small nonstick skillet or saute pan over medium heat until hot. Add the egg and gently fry until the white is set but the yolk is still runny, about 5 minutes. Season with salt and pepper....
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  • MULTIGRAIN BLUEBERRY WAFFLES
  • JUST LIKE MUM\'S HOMEMADE WAFFLES! Additional 221 g Calories 2.6g g Fat 45.3g g Carbohydrates 3.7g g Fibre 6.3g g Protein Ingredients 1 1/2 cups whole grain pastry flour 1/2 cup rolled oats 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 2/3 cups fat-free milk 2  egg whites 3 tablespoons packed brown sugar 1 tablespoon vegetable oil 2 cups blueberries 1 1/2 cups sliced strawberries 1/2 cup maple syrup Directions 1. Preheat the oven to 200°F. Coat a baking sheet with cooking spray. 2. In a large bowl, combine the flour, oats, baking powder, baking soda, and salt. 3. In a medium bowl, combine the milk, egg whites,...
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  • BREAKFAST BURRITO
  • CRAVING MEXICAN FOOD BUT NOT THE FAT AND CALORIES? Additional 282 g Calories 3.6g g Fat 50.5g g Carbohydrates 6.6g g Fibre 23g g Protein Ingredients Vegetable cooking spray 2  egg whites 2  whole wheat tortillas 1/4 cup fat-free cheese 1/4 cup rinsed canned beans (such as pinto beans or black beans) Salsa (to taste) Directions 1. Spray vegetable cooking spray into a frying pan. 2. Scramble the egg whites in the pan and cook to the desired degree of doneness. 3. Place the cooked eggs on the tortillas. 4. Sprinkle the cheese over the eggs. 5. Place the beans over the cheese and...
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  • breakfast -
  • BLISTERED TOMATO AND SPINACH SCRAMBLE
  • A SPRINKLING OF RED PEPPER FLAKES ON TOP KICKS UP THE FLAVOR Additional 177 g Calories 12g g Fat 6g g Carbohydrates 2g g Fibre 12g g Protein Ingredients 4 teaspoons extra-virgin olive oil, divided 1 pint grape tomatoes (about 2 cups) 1 garlic clove, finely chopped 6 cups lightly packed spinach leaves 1/2 cup chopped scallions 1 tablespoon fresh thyme, chopped Crushed red pepper flakes   6 large eggs, beaten Directions Heat 2 tsp oil in a large, heavy, well-seasoned skillet over medium-high heat. Add tomatoes and garlic and cook, stirring occasionally, until tomatoes are lightly browned and blistered,...
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  • MINI SPINACH AND HAM QUICHE WITH OAT CRUST
  • FOR A WEEKEND TREAT. Additional 346 g Calories 20g g Fat 23g g Carbohydrates 3g g Fibre 18g g Protein Ingredients Cooking spray 1/3 cup rolled oats 2 teaspoons salted butter, softened 1/4 cup plus 1 tbsp 1 percent milk 1 teaspoon olive oil 1/2 cup cup chopped baby spinach 1 egg   1 slice ham, chopped Directions Heat oven to 400?. In a food processor, grind rolled oats into flour. In a bowl, mix oat flour with butter and 1 tbsp milk. Press into 1 cup of a jumbo muffin tin coated with cooking spray. In a small skillet...
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  • VEGGIE AND BLACK BEAN FRITTATA
  • SERVES 1 Additional 342 g Calories 19g g Fat 18g g Carbohydrates 6g g Fibre 25g g Protein Ingredients 2 teaspoons olive oil 1/4 cup chopped onion 1/2 cup chopped collard greens 1/4 cup chopped tomato 2 eggs plus 2 egg whites 1/4 cup black beans 1/8 teaspoon black pepper 1/8 teaspoon kosher salt   1 tablespoon salsa Directions In a small skillet, heat olive oil over medium heat. Add chopped onion, collard greens and tomato. Sauté until veggies begin to soften, about 3 minutes. In a small bowl, whisk eggs and egg whites. Pour egg mixture over vegetables; add...
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  • breakfast -
  • RICOTTA FIG TOAST
  • FOR EVERYDAY ENERGY Additional 322 g Calories 14g g Fat 45g g Carbohydrates 7g g Fibre 16g g Protein Ingredients 2 slices whole-wheat toast 1/4 cup part-skim ricotta 1 teaspoon honey 1 dash cinnamon 1 fig, sliced   1 teaspoon sesame seeds Directions In a small bowl, mix part-skim ricotta with honey and dash of cinnamon. Spread over whole-wheat toast. Top with sliced fig and sesame seeds.
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  • SMOKED SALMON AND CUCUMBER TOAST
  • FOR EVERYDAY ENERGY Additional 344 g Calories 0g g Fat 44g g Carbohydrates 9g g Fibre 14g g Protein Ingredients 2 slices whole-wheat toast 1 tablespoon light cream cheese 1/4 cup cucumber, thinly sliced 1 tablespoon microgreens 1 ounce smoked salmon 1 teaspoon dill   Fresh pepper Directions Top each slice of whole-wheat toast with cream cheese, thinly sliced cucumber, microgreens, smoked salmon, dill and a sprinkle of fresh pepper.
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