Showing posts with label Breakfast. Show all posts
Showing posts with label Breakfast. Show all posts

Thursday, June 28, 2012

Smoothie - Tropical

This one is my favorite one but I just made it up so I don't have all the nutritional info on it.  Hopefully I can add it soon!

1 banana
1 c undrained pineapple chunks (canned in juice, not syrup, OR use fresh pineapple)
1 can drained mandarin oranges
1/4 t coconut extract
1 c plain low fat yogurt
1/2 c frozen mango
2 scoops vanilla protein powder

Blend together until combined and smooth.  Makes 5 servings.

Smoothie - Triple Berry Blast

1 c frozen mixed berries
1 c skim milk
1 banana
1 scoop protein powder

Blend and serve - makes 2 servings.

I adjusted the original recipe so I'm not sure of the nutritional info on this one!  I'm sorry!

Smoothie - Jump Start

2 c V8 splash Mango Peach Juice drink, chilled
1 c low fat vanilla yogurt
2 c frozen strawberries or raspberries
2 scoops vanilla protein powder

Blend until combined

Nutritional Info:

Calories - 192  Fat - 2 g  Protein - 18 g  Carbs - 25 g  Fiber - 1 g

Smoothie - going green without the spinach!

1 c green grapes
1/4 of a honey dew melon, peeled, seeded and cut into chunks
4 kiwis, peeled and cut into quarters
2 T honey
2 c ice cubes
2 scoops vanilla protein powder

Blend in a blender until smooth and combined.  Makes 4 servings

Nutritional info -

Calories - 178  Fat - 1 g  Protein - 14 g  Carbs - 29 g  Fiber 3 g

Smoothie - Honey Bear

1 frozen banana
1 T honey
1 c skim milk
1/4 t cinnamon
1/4 t vanilla
1 scoop vanilla protein powder

Blend together in blender.  Makes 2 servings.

Nutritional info:

Calories - 160  Fat - 2 g  Protein - 18 g  Carbs - 29 g  Fiber - 2 g




Smoothie - Cantaloupe Strawberry

1 c hulled strawberries
1 c cubed cantaloupe
2/3 c skim milk
2 t sugar or honey
1 scoop vanilla or strawberry flavored protein powder (opt)

Blend together in a blender til smooth.  Can use frozen fruit if desired.  Makes 2 servings.  I like to drink one serving, then put the other in a cup in the freezer for the next day.  Works great!

I use the protein powder just to make the smoothie more substantial.  The nutritional info contains the protein powder as well.

Calories - 157  Fat - 2 g  Protein - 16 g  Carbs - 20 g  Fiber - 3 g


Thursday, March 29, 2012

Make Ahead Mini Quiches

These make a great quick addition to breakfast!  This recipe makes 24 muffin size quiches.  I counted 2 mini quiches as one serving.

12 oz pkg frozen chopped broccoli, thawed
1 1/2 c diced reduced fat ham
1 c reduced fat sharp cheddar cheese
1 c fat free half and half
1 c water
12 egg whites
pepper to taste

Sprinkle broccoli, ham and cheese equally into 24 well sprayed muffin cups. (even if you use liners, you will want to spray them)  Mix together the half and half, water and egg whites and black pepper.  Pour into muffin cups - I filled them not quite 2/3 full with the egg mixture.

Bake at 350 for 30 minutes or until a knife inserted in the center comes out clean.  Allow to cool.  Place in freezer bags and freeze.  Remove from freezer and microwave.  I heated 2 for one minute on high and it was perfect.

12 servings

Nutritional info per serving (2 quiches):
Calories: 97   Fat: 2.3 g  Cholesterol: 12 mg  Protein: 7.5 g  Carbs: 2.6 g

Friday, March 9, 2012

Quick and Easy Pumpkin Muffins

2 cake mixes ( I like to mix and match with the following flavors - butter pecan, carrot, and spice)
1 big can (or 4 c) Pumpkin puree
1 - 2 cups of chips (I've used mini choc chips, semi sweet chips, milk chocolate, butterscotch, cinnamon and white chocolate - I like to combine them - I love the butterscotch with the pumpkin)
1 c dried fruit (opt)  - dried cranberries would be my choice

Mix the cake mixes and pumpkin together and stir in the chips and fruit if desired.  Fill muffin cups 2/3 full.  Bake at 350 for about 20 minutes or until the top springs back when you touch it.  You can also use the recipe for cookies - just bake them for  - 10 minutes.

This is a great low fat and cholesterol free recipe.  It makes about 36 muffins.

Friday, March 2, 2012

Lightened "Mountain Man" Breakfast - Veggie Version

Just in case you aren't a meat eater but still love your eggs!

12 egg whites
1 c no fat cottage cheese
1 green pepper, diced
1 c sliced mushrooms
1/2 c sliced zucchini
1/2 c diced fresh tomatoes
6 black olives, sliced
3 c O Brien Hashbrowns, thawed
1/2 c reduced fat sharp cheddar cheese

Brown the hashbrowns in a frying pan coated with cooking spray.  Add in mushrooms, pepper, and zucchini.  Saute until veggies are tender.  Combine eggs and cottage cheese and add to pan - scramble around until cooked to desired doneness (is that even a word?).  Then add olives and cheese.  Serve alone or in whole wheat tortillas.

Makes 6 servings

Lightened "Mountain Man" Breakfast - Carnivore version :)

This combo is very filling, packed with protein and great to use in Breakfast Burritos - just wrap it in a Whole Wheat tortilla!

12 egg whites
1 c fat free cottage cheese
2 oz diced ham
1 small package turkey bacon "real" bacon bits
2 cups of O Brien Style hashbrowns, thawed
1/2 c reduced fat sharp cheddar cheese

Combine egg whites and cottage cheese.  Spray a non-stick frying pan with cooking spray.  Brown the hashbrowns in the pan, then stir in the egg mixture.  Scramble around a bit, then add ham and bacon bits.  Cook until done to your liking. Top with cheese and allow to melt. 

Makes 6 servings.  This works great for breakfast OR dinner!