Breakfast Recipes

[vindiesel]

Banana Split Smoothie
1 banana
1/2 cup low-fat vanilla yogurt
1/8 cup frozen orange juice concentrate
1/2 cup 1% milk
2 teaspoons whey powder
6 ice cubes, crushed

Blend until smooth in blender. Makes 2 8-ounce servings.

per serving: 171 calories; 8g protein; 33g carbs; 2g fat (1g saturated fat); 94 mg sodium; 2g fibre


Halle's Berry Smoothie
3/4 cup instant oatmeal, nuked in water or skim milk
3/4 cup skim milk
3/4 cup mixed frozen berries
2 tsp whey powder
3 ice cubes, crushed

Blend until smooth in blender. Makes 2 8-ounce servings

per serving: 144 calories, 7g protein, 27g carbohydrates, 1g fat (0 g saturated), 4g fiber, 109 mg sodium


Breakfast Bacon Burger
1 wheat English Muffin
1/2 teaspoon trans fat-free margarine
1 egg
1 slice low-fat American cheese
1 slice Canadian bacon
vegetables of choice

1. Split the muffin, toast it, and add margarine.
2. Break the egg in a microwavable dish, prick the yolk with a toothpick, and cover the dish with plastic wrap.
3. Microwave on high for 30 seconds. Let stand for 30 seconds. Add cheese, egg, and Canadian bacon to the muffin, then nuke for 20 seconds.
4. Add vegetables to taste.

Makes 1 serving.

per serving: 300 calories; 22g protein; 28g carbs; 11g fat (3.5g saturated fat); 868 mg Sodium; 3g fibre


The I-Haven't-Had-My-Coffee-Yet Sandwich
1 1/2 teaspoons low-fat cream cheese
1 whole-wheat pita, halved to make 2 pockets
2 slices turkey or ham
lettuce or green vegetable

1. Spread cream cheese in the pockets of the pita.
2. Stuff with meat and vegetables.
3. Put in mouth. Chew and swallow.

Makes 1 serving.

per serving: 225 calories; 10g protein; 42g carbs; 3g fat (1g saturated fat); 430mg sodium; 6g fibre


Eggs Beneficial Breakfast Sandwich
1 large whole egg
3 large egg whites
1 tsp ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 green bell pepper, sliced

1. Scramble the whole egg and egg whites in a bowl.
2. Add the flaxseed to the mixture.
3. Fry it in a nonstick skillet treated with vegetable-oil spray and dump it onto the toast.
4. Add the bacon and tomato, pepper, or other vegetables of your choice.
Makes 1 serving.

Wash it all down with 8 ounces of high-pulp orange juice. More fibre that way.

Per serving: 399 calories, 31g protein, 46g carbohydrates, 11g fat (3g saturated), 6g fibre, 900mg sodium