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Created by MyFitnessPal - Nutrition Facts For Foods

Saturday, September 15, 2007

Some Breakfast Recipes For Ya


Here are two healthful breakfasts for about 350 calories each from FITNESS MAGAZINE (to which I subscribe):

Whole-Grain Waffles with Berry & Walnut Compote
2 frozen low-fat whole-grain waffles
1/4 cup blackberries
1/4cup strawberries
1 ounce (14 halves) walnuts

Make it: Toast waffles. Top with mashed fresh berries and walnuts.



Florentine Egg Scramble on an English Muffin
2 eggs
1/2 cup cooked fresh spinach
1 whole-grain English muffin, toasted
1 cup cut cantaloupe

Make it: Scramble eggs with spinach. Serve on English muffin with cantaloupe on the side.


One I make for myself and enjoy is The Princess Dieter's Blueberry-Cottage Cheese Waffles.

Easy. Even kitchen idiots like me can do it:

You need Kashi GoLean Blueberry Waffles--two waffles have 6 grams of fiber, 8 grams of protein, 170 calories, and 3 WW points--1/2 cup low-fat cottage cheese (or non-fat, if that's your preference), a half-cup to a cup of blueberries (fresh or frozen, no sugar added), and some Splenda or sugar-free syrup (or honey or maple syrup, if you want to use the points).

While the toaster oven is pre-heating, add the blueberries to a sauce pan on medium-heat with a little water (like a 1/4 cup or a bit more) and let them cook a bit. You want them hot, but still firm. Blueberries are nicer with that bit of "burst" awaiting, don't you think?

Put the cottage cheese in a small microwavable bowl and heat it up for 30 to 45 seconds. Just enough to warm it up, not overheat or dry out.

Toast the waffles to your preferred level of crispness. Place waffles on a pretty plate (please your eyes, not just your mouth!) and spoon the heated cottage cheese on top of each. I also like to sprinkle Splenda onto the cottage cheese or a teaspon each of sugar-free syrup (that's only like 10 calories). Then I spoon the berry compote on top. Fiber and low-cal and yummy. If you like your stuff sweet, just sprinkle more Splenda on top. If you have the calorie allowance, try a teaspoon of REAL MAPLE SYRUP on top of it for that special flavor spike.


If you want to only have one waffle, just follow same procedure with one waffle, and adjust the amount of blueberry and cottage cheese to your points/caloric desires. Two GoLean waffles are 3 points. Half a cup of low-fat cottage cheese= 2 points. Blueberries = 1 for a cup. That's six points for a filling breakfast with protein, fiber, fruit, calcium and YUMMINESS GALORE! If you only have one waffle and less cottage cheese and fruit, you can have a yummy breakfast with 3 points.

If you like apples or another fruit better, use the flavor of waffle and fruit you like, and adjust. I also like natural applesauce and cinnamon with the cottage cheese on apple-cinnamon waffles. Mmmmmm.

Enjoy.

And feel free to suggest lovely breakfasts with fruit, protein, and fiber and lower on the points/caloric scale.

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2 comments:

Chubby Chick said...

These recipes look scrumptious! I'm definitely going to have to try them! Thanks for posting them.

Sam said...

I love my fitness magazine girl!!! But I've not seen those recipes. What issue?
Sam