Healthy Breakfast BLT
440 calories, 19g fat (3.0g sat), 23g protein, 39.3g carbohydrate
Ingredients:
2 slices Ezekiel Sprouted Wheat Bread, or 100% Whole Grains Bread
3 slices Low Sodium Turkey Bacon
1 Jumbo EggWhites
1/2 Medium Ripe Tomato
1 Lettuce Leaf
1 Tbsp Vegenaise
Method:
1. Toast the bread
2. Cook the Egg whites in the microwave or in a small nonstick pan
3. Cook the Turkey bacon on paper towels in the microwave or in a small non stick pan
4. Spread the vegenaise over the toast, add a few slices of tomato
5. Top with Lettuce leaf, turkey bacon & egg
6. Enjoy!
Eggs Florentine
312 calories, 11g fat, 22g protein, 27g carbohydrate
Ingredients:
1 Whole Grain English Muffin or 1 slice of Whole Grain Bread of Choice cut in half
2 Medium Slices of Smoked Salmon
2 Egg Whites
½ C. Spinach Leaves
1 Tbsp Soy Balance
Method:
1. Toast the bread/muffin & spread each half with Smart Balance
2. Fill a small sauce pan with about 1 min of water & boil
3. Place 1 slice of smoked salmon on each half of bread
4. Tilt the pan so that the water settles towards one side and forms a deep pool
5. Keeping the pan tilted, drop in 1 egg white
6. With the pan still tilted, as soon as the egg white has begun to cook, top it with ½ of the spinach leaves
7. Once the leaves have wilted, remove the egg with the leaves on top with a slotted spoon and place over one half
of your salmon. Keep the water boiling
8. Continue to cook the second egg white in the same manner until both halves are completed
9. Enjoy!
Whole Wheat Pancakes with Almond Butter & Fresh Applesauce
400 calories, 4.2g fat, 12.6g protein, 35.4g carbohydrate
Ingredients:
½ C. Whole Wheat Pancake Mix
½ C. Plain Soy Milk
1 Egg
2 Tbsp Almond Butter
1 Medium Green Apple (Pears, Plums or 1/2c.Berries maybe be Substituted here)
1 Tsp Ground Allspice or Cinnamon
2 Tbsp Smart Balance
Method:
1. Peel & Chop the apple
2. Place the apple pieces in a small sauce pan with ½ C. Of Water or Low Sugar Apple Juice, 1 Tbsp. Smart
Balance and the Spice
3. Bring to a boil, then reduce to a simmer
4. Mix the Pancake ingredients: baking mix, milk & egg and whisk to smooth
5. Heat a non stick saute pan or griddle to medium heat
6. Add the remaining Tbsp of Smart balance and allow to melt
7. Pour your batter into 2 - 3 equal pancake circles into the pan
8. Once the edges appear cooked and there are small bubble showing at the tops of the pancakes, flip each over
9. Once the pancakes are equally browned, remove from pan
10. Spread the Almond Butter over each pancake
11. Remove the Apple Sauce from the heat and top your pancakes
12. Allow to cool 2 minutes then Enjoy!
