Here’s a tasty fork-and-knife version of a breakfast sandwich that you will find with many more calories at a fast-food place. You will use only half of the English muffin, so save the other half for tomorrow’s breakfast or whirl it in a blender and freeze to use as bread crumbs in another recipe.
MAKES 1 SERVING
½ whole-wheat English muffin
1 slice reduced-fat (2% milk) Swiss cheese, torn into pieces to fit the muffin
Olive oil in a pump sprayer
½ cup seasoned liquid egg substitute
1½ teaspoons finely chopped scallion (green part only)
Toast the English muffin in an oven toaster or broiler. Turn off the toaster (or broiler). Top the muffin with the cheese pieces and let stand until the cheese is melted by the residual heat, about 30 seconds. Transfer to a plate.
Meanwhile, spray a small nonstick skillet with the oil and heat over medium heat. Add the egg substitute and cook until the edges are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg substitute so the uncooked liquid can flow underneath. Continue cooking, lifting the edges about every 15 seconds, until the egg mixture is set, about 1½ minutes total. Using the spatula, fold the edges of the egg mixture into the center to make a rough-shaped “patty” about 3 inches across.
Transfer the egg patty to the muffin and sprinkle with the scallion. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 166 calories, 21 g protein, 17 g carbohydrates, 2 g fat, 2 g fiber, 8 mg cholesterol, 419 mg sodium, 370 mg potassium. Food groups: 1 whole grain, 2 ounces meat, 1 dairy.
NOTE: If you want to reduce sodium, use unseasoned egg whites; this will reduce the sodium by about 70 mg.
Variation
Bacon Breakfast Sandwich: Omit the Swiss cheese. Cook 1 slice reduced-sodium bacon according to the package directions in the skillet or in a microwave oven. Transfer to a chopping board and coarsely chop the bacon. Add to the skillet with the egg substitute.
NUTRITIONAL ANALYSIS
(1 serving) 203 calories, 20 g protein, 16 g carbohydrates, 7 g fat, 2 g fiber, 16 mg cholesterol, 506 mg sodium, 426 mg potassium. Food groups: 1 whole grain, 3 ounces meat, 1 fat.
A tartine is an open-faced sandwich, and it is a staple of French café menus. It is becoming common at American cafés, too. Topped with healthful foods, it will keep you filled up and energized. If the berries are naturally sweet, you won’t need any sweetener, but you may add a drizzle of honey if you wish.
MAKES 1 SERVING
1 slice whole-grain bread
2 tablespoons spreadable fat-free cream cheese
2 large strawberries, hulled and sliced
1 teaspoon honey (optional)
Toast the bread in a toaster. Spread with the cream cheese, and top with the strawberries. Drizzle with the honey, if using.
NUTRITIONAL ANALYSIS
(1 serving) 167 calories, 9 g protein, 27 g carbohydrates, 3 g fiber, 4 mg cholesterol, 370 mg sodium, 265 mg potassium. Food groups: 1 whole grain, 1 fruit, 1 dairy.
Variation
Blueberry and Almond Butter Tartine: Substitute 1 tablespoon almond butter and 2 tablespoons blueberries for the cream cheese and strawberries. Press the blueberries gently into the almond butter to adhere.
NUTRITIONAL ANALYSIS
(1 serving) 147 calories, 9 g protein, 26 mg carbohydrates, 1 g fat, 3 g fiber, 4 mg cholesterol, 339 mg sodium, 142 mg potassium. Food groups: 1 whole grain, ½ fruit, 1 nut.
Practice makes perfect with omelets. Once you’ve mastered the technique, you will have a hot breakfast in a couple of minutes. Leftover vegetables from last night’s dinner, warmed briefly in the skillet or in a microwave before making the omelet, can be put to use in the morning to start the day. Here is a basic cheese omelet recipe with a few variations.
MAKES 1 SERVING
Olive oil in a pump sprayer
½ cup seasoned liquid egg substitute
1 slice reduced-fat (2% milk) pepper Jack cheese, torn into a few pieces
¼ cup cooked and chopped broccoli (thawed frozen broccoli is fine), warmed in a microwave
Spray a small nonstick skillet with oil and heat over medium heat. Add the egg substitute and cook until the edges are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg substitute so the uncooked liquid can flow underneath. Continue cooking, lifting the edges about every 15 seconds, until the omelet is set, about 1½ minutes total.
Remove from the heat. Scatter the cheese and broccoli over the top of the omelet. Tilt the pan slightly, and use the spatula to help the omelet fold over on itself into thirds. (The cheese will melt from the heat of the omelet.) Slide out onto a plate and serve.
NUTRITIONAL ANALYSIS
(1 serving) 145 calories, 18 g protein, 5 g carbohydrates, 4 g fat, 1 g fiber, 10 mg cholesterol, 381 mg sodium, 314 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.
NOTE: For severely restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.
Variation
Roasted Mushroom and Swiss Cheese Omelet: Substitute ¼ cup coarsely chopped Roasted Mushrooms with Thyme and Garlic (here) and reduced-fat (2% milk) Swiss cheese for the broccoli and pepper Jack.
NUTRITIONAL ANALYSIS
(1 serving) 116 calories, 20 g protein, 6 g carbohydrates, 6 g fat, 0 g fiber, 7 mg cholesterol, 413 mg sodium, 536 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.
NOTE: For restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.
Variation
Spinach and Goat Cheese Omelet: Substitute 2 tablespoons chopped spinach (thawed frozen spinach is fine) and 2 tablespoons crumbled goat cheese for the broccoli and pepper Jack.
NUTRITIONAL ANALYSIS
(1 serving) 147 calories, 18 g protein, 4 g carbohydrates, 2 g fat, 1 g fiber, 2 mg cholesterol, 318 mg sodium, 262 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.
NOTE: For restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.
There are a lot of good things about granola, but commercial versions are often fat-and-calorie bombs. It is fun and simple to make granola at home with reduced amounts of fat and sugar. This recipe includes raisins and dates as natural sources of sweetness, and you can personalize your serving by adding a tablespoon of chopped nuts or sunflower seeds, according to your eating plan for the day.
MAKES 5 CUPS, 10 SERVINGS
¼ cup packed light brown sugar
2 tablespoons water
1 tablespoon vegetable oil
1 teaspoon ground cinnamon
1 teaspoon maple flavoring or vanilla extract
4 cups old-fashioned (rolled) oats
1 cup dark raisins
½ cup chopped dates
½ cup fat-free milk, for serving
Preheat the oven to 300°F.
In a large bowl, whisk together the brown sugar, water, oil, cinnamon, and maple flavoring until the sugar is dissolved. Add the oats and mix until lightly coated. Spread evenly on a large rimmed baking sheet.
Bake, stirring occasionally and bringing the toasted edges in toward the center of the granola, until the oats are evenly crisp, about 40 minutes. Remove from the oven and stir in the raisins and dates. Let cool completely. Store in an airtight container for up to 2 weeks.
For each serving, scoop ½ cup of granola into a bowl and add milk.
NUTRITIONAL ANALYSIS
(1 serving: ½ cup granola without milk) 165 calories, 3 g protein, 35 g carbohydrates, 2.5 g fat, 3 g fiber, 0 mg cholesterol, 4 mg sodium, 250 mg potassium. Food groups: 2 whole grains, 1 fruit.
(1 serving: ½ cup granola with milk) 205 calories, 7 g protein, 41 g carbohydrates, 2.5 g fat, 3 g fiber, 5 mg cholesterol, 54 mg sodium, 440 mg potassium. Food groups: 2 whole grains, 1 fruit, ½ dairy.
If you like oatmeal in the morning, your allowance of 1 ounce (dry, by weight) won’t look like much in your cereal bowl. With the addition of an apple to add bulk and flavor, you will have a substantial breakfast sure to keep you going until lunchtime. And believe the good stuff you’ve heard about oatmeal: This recipe will contribute 2 grams of soluble fiber to your daily intake, which helps to lower cholesterol.
MAKES 1 SERVING
1 sweet apple, such as Gala or Golden Delicious, peeled, cored, and cut into ½-inch dice
⅔ cup water
⅓ cup old-fashioned (rolled) oats
Pinch of ground cinnamon
Pinch of freshly grated nutmeg
A few grains of kosher salt
½ cup fat-free milk, for serving
In a small saucepan, combine the apple, water, oats, cinnamon, nutmeg, and salt. Bring to a boil over medium heat, reduce the heat to low, and cover. Simmer until the oats are tender, about 4 minutes.
To microwave: In a 1-quart microwave-safe bowl, combine the apple, water, oats, cinnamon, nutmeg, and salt. Cover tightly with plastic wrap and microwave on high power until the oats are tender, about 4 minutes. Uncover carefully, stir, and let stand for 1 minute.
Transfer the oatmeal to a bowl, pour in the milk, and serve.
NUTRITIONAL ANALYSIS
(1 serving without milk) 190 calories, 5 g protein, 39 g carbohydrates, 2.5 g fat, 5 g fiber, 0 mg cholesterol, 1 mg sodium, 243 mg potassium. Food groups: 1½ whole grains, 1 fruit.
(1 serving with milk) 230 calories, 9 g protein, 45 g carbohydrates, 2.5 g fat, 5 g fiber, 5 mg cholesterol, 51 mg sodium, 433 mg potassium. Food groups: 1½ whole grains, 1 fruit, ½ dairy.
French toast is a delicious and time-honored way to use up stale bread. (Since French bread goes stale overnight, this technique was designed to use leftover slices from the night before.) If you plan on making French toast for breakfast and the bread is soft and fresh, let the slices stand uncovered at room temperature overnight to dry out. Remember to check the labels and pick a brand with the lowest amount of sodium. For a smaller appetite, cut the serving size in half. The fresh raspberry sauce will leave you feeling as though you’ve had a decadent treat, even with a more petite portion.
MAKES 4 SERVINGS
Raspberry Sauce
2 (6-ounce) containers fresh raspberries (about 2⅔cups), or 1 (12-ounce) bag thawed frozen raspberries
1 tablespoon amber agave nectar
2 teaspoons fresh lemon juice, as needed
French Toast
1 large egg plus 1 large egg white
½ teaspoon ground cinnamon
¾ cup low-fat (1%) milk
1 tablespoon amber agave nectar
½ teaspoon vanilla extract
¼ teaspoon almond extract
Canola oil in a pump sprayer
8 slices whole-wheat or multigrain bread
½ cup sliced natural almonds, toasted (see “Toasting Nuts,” here), for serving
1 (6-ounce) container fresh raspberries (about 1⅓ cups), for serving (optional)
To make the sauce: Pulse the raspberries, agave, and lemon juice in a food processor or blender just until the berries are smooth. (Don’t puree until the raspberry seeds are crushed, or the sauce could be bitter.) Strain through a fine-meshed wire strainer to remove the seeds. Set aside at room temperature.
To make the French toast: Preheat the oven to 200°F.
In a large, wide bowl, whisk together the egg and egg white. Whisk in the cinnamon until it is well distributed. Whisk in the milk, agave, vanilla, and almond extract.
Spray a large griddle or nonstick skillet with oil and heat over medium heat. In batches, dip a bread slice into the egg mixture to moisten, but not soak, the bread. Place on the griddle and reduce the heat to medium-low. Cook until the underside is browned, about 2 minutes. Flip the French toast with a wide spatula and cook until the other side is browned, about 2 minutes more. Transfer to a baking sheet and keep warm in the oven while cooking the remaining French toast.
For each serving, place 2 slices of French toast on a plate. Top with 3 tablespoons of the sauce and sprinkle with 2 tablespoons almonds. Add a few fresh raspberries, if desired, and serve immediately.
NUTRITIONAL ANALYSIS
(1 serving, without the added whole raspberries) 465 calories, 16 g protein, 74 g carbohydrates, 14 g fat, 16 g fiber, 49 mg cholesterol, 372 mg sodium, 684 mg potassium. Food groups: 2 whole grains, 2 fruit, ½ nuts.
NOTE: In this recipe, if you would like to cut the added sugar content, you could skip the agave nectar for both the berries and the French toast.
Pancakes can be a weekend indulgence with a few alterations from the original. Maple syrup is the main culprit, but it can be augmented with sliced strawberries for a healthier alternative. Do not refrigerate the compote, because you don’t want cold fruit on your hot pancakes. To add more protein to the meal, top each serving with a big dollop of yogurt.
MAKES 6 SERVINGS
Compote
1 pound (1 quart) fresh strawberries, hulled and coarsely chopped
¼ cup maple syrup
Pancakes
1 cup whole-wheat pastry flour
½ cup unbleached all-purpose flour
1 tablespoon sugar
1½ teaspoons baking powder
¼ teaspoon kosher salt
1½ cups low-fat (1%) milk
1 large egg plus 2 large egg whites
2 tablespoons canola or corn oil, plus more in a pump sprayer
To make the compote: Mix the strawberries and maple syrup in a medium bowl. Let stand at room temperature to allow the strawberries to release their juices, at least 1 hour and up to 4 hours.
To make the pancakes: Preheat the oven to 200°F. In a medium bowl, combine the whole-wheat pastry flour, unbleached flour, sugar, baking powder, and salt. In another bowl, whisk together the milk, egg and egg whites, and the 2 tablespoons oil. Pour into the dry ingredients and stir until just combined.
Heat a griddle (preferably nonstick) over medium-high heat. Spray with the oil. Pour ¼ cup of the batter onto the griddle for each pancake. Cook until the top surface of each pancake is covered with bubbles, about 2 minutes. Flip the pancakes with a wide spatula and continue cooking until the undersides are golden brown, about 1 minute longer. Transfer the pancakes to a baking sheet and keep warm in the oven while making the remaining pancakes.
Serve the pancakes hot, topped with the compote.
NUTRITIONAL ANALYSIS
(1 serving: 2 pancakes with ⅙ compote) 267 calories, 8 g protein, 45 g carbohydrates, 7 g fat, 3 g fiber, 34 mg cholesterol, 264 mg sodium, 325 mg potassium. Food groups: 2 whole grains, 1 fruit.
Variation
Whole-Wheat Banana-Pecan Pancakes: Stir the batter just until moistened with some visible streaks of flour. Add 1 ripe banana cut into ¼-inch dice and ½ cup coarsely chopped pecans and stir just until combined.
NUTRITIONAL ANALYSIS
(1 serving: 2 pancakes) 278 calories, 9 g protein, 34 g carbohydrates, 13 g fat, 4 g fiber, 34 mg cholesterol, 262 mg sodium, 313 mg potassium. Food groups: 2 whole grains, ½ fruit, ½ nuts.
Get out the waffle iron and make these crisp, golden-brown treats. (A nonstick waffle iron works best, as the batter tends to stick otherwise.) Substitute your favorite berry for the blueberries if you wish, but the combination of blueberries and cornmeal is hard to beat.
MAKES 8 SERVINGS
1 cup unbleached all-purpose flour
1 cup yellow cornmeal
2 tablespoons sugar
1½ teaspoons baking powder
¼ teaspoon kosher salt
1¾ cups low-fat (1%) milk
1 tablespoon unsalted butter, melted
1 tablespoon canola or corn oil, plus more in a pump sprayer
2 large egg whites
2 cups plain low-fat yogurt, at room temperature, for serving
2 (6-ounce) containers blueberries (about 2⅔cups), at room temperature, for serving
Preheat the oven to 200°F. Preheat a nonstick waffle iron according to the manufacturer’s directions.
Whisk together the flour, cornmeal, sugar, baking powder, and salt in a large bowl. In a small bowl, whisk together the milk, melted butter, and the 1 tablespoon oil. Pour into the dry ingredients and stir with a wooden spoon until just barely combined with streaks of flour; do not overmix.
In a medium bowl, whip the egg whites with an electric hand mixer on high speed just until they form stiff, but not dry, peaks. Fold the whites into the batter.
Spray the waffle iron with oil. (Do not use aerosol nonstick spray.) Pour about 1 cup of batter into the waffle iron (the exact amount will depend on the size of your waffle iron), close the iron, and cook according to the manufacturer’s directions until the waffle is golden brown. Remove the waffle from the iron, transfer to a baking sheet, and keep warm in the oven while making the remaining waffles.
Divide the waffles into squares. For each serving, stack 2 waffle squares on a plate, top with ¼ cup of the yogurt and ⅓ cup of the blueberries, and serve immediately.
NUTRITIONAL ANALYSIS
(1 serving) 233 calories, 9 g protein, 38 g carbohydrates, 5 g fat, 2 g fiber, 10 mg cholesterol, 239 mg sodium, 319 mg potassium. Food groups: 1 whole grain, 1 fruit, ½ dairy.
Breakfast in a hurry? Mix up a smoothie and be on your way… This is a basic formula to use with just about any fruit you like. If the fruit is frozen, you will get a frosty, slushy beverage; if the fruit is at room temperature, add 3 or 4 ice cubes.
MAKES 1 SERVING
½ ripe banana, preferably frozen
½ cup fresh or frozen blueberries
½ cup low-fat (1/%) milk
½ cup plain low-fat yogurt
¼ teaspoon vanilla extract
1 tablespoon amber agave nectar (optional)
Peel the banana and cut it into chunks. Puree all ingredients, including the sweetener (if using), in a blender until smooth. Pour into a tall glass and serve immediately.
NUTRITIONAL ANALYSIS
(1 serving without sweetener) 180 calories, 8 g protein, 33 g carbohydrates, 2 g fat, 3 g fiber, 8 mg cholesterol, 94 mg sodium, 578 mg potassium. Food groups: 1 dairy, 1 fruit.
This smoothie may taste like the most decadent shake, but it is actually an energy-packed breakfast beverage. The banana should be ripe, with brown specks on the skin, not black and squishy. If you wish, freeze whole, unpeeled bananas (no need to wrap them) for up to 2 months. The skin will turn black, but the fruit will be unaffected. Frozen bananas are easy to peel and cut into chunks.
MAKES 2 SERVINGS
1 ripe banana, frozen at least overnight
⅔cup low-fat (1%) milk
⅔cup plain low-fat yogurt
2 tablespoons chunky peanut butter
2 tablespoons unsweetened cocoa powder
1 tablespoon amber agave nectar (optional)
4 ice cubes
Peel the banana and cut it into chunks. In a blender, puree the banana with the milk, yogurt, peanut butter, cocoa powder, sweetener (if using), and ice cubes. Pour into two tall glasses and serve immediately.
NUTRITIONAL ANALYSIS
(1 serving) 250 calories, 13 g protein, 31 g carbohydrates, 11 g fat, 5 g fiber, 9 mg cholesterol, 173 mg sodium, 847 mg potassium. Food groups: ⅔dairy, ½ fruit, ½ nuts.
Green smoothies certainly look strange, but they are a way to get vegetables into your diet first thing in the morning. The kale has a surprisingly neutral taste.
MAKES 1 SERVING
1 cup stemmed and loosely packed kale leaves, well washed
½ sweet apple, such as Jonathan or Gala, cored and coarsely chopped
⅓ cup apple cider
2 tablespoons sunflower seeds
6 ice cubes
8 fresh mint leaves
Puree all ingredients in a blender until smooth. Pour into a tall glass and serve immediately.
NUTRITIONAL ANALYSIS
(1 serving) 171 calories, 5 g protein, 19 g carbohydrates, 10 g fat, 5 g fiber, 0 mg cholesterol, 31 mg sodium, 460 mg potassium. Food groups: 1 vegetable, 1 fruit, 1 seeds (nuts).
This refreshing Indian beverage could just be the original smoothie. The most difficult part is peeling the mango, but I’ve given instructions on how to accomplish this quickly and easily.
MAKES 1 SERVING
1 ripe mango, pitted, peeled, and coarsely chopped (see sidebar)
½ cup plain nonfat yogurt
½ cup fat-free milk
3 ice cubes
Pinch of ground cardamom (optional)
In a blender, puree the mango, yogurt, milk, and ice cubes until smooth. Pour into a tall glass. Sprinkle with the cardamom, if using. Serve immediately.
NUTRITIONAL ANALYSIS
(1 serving) 235 calories, 13 g protein, 47 g carbohydrates, 1 g fat, 3 g fiber, 5 mg cholesterol, 148 mg sodium, 853 mg potassium. Food groups: 1 dairy, 2 fruits.
Because of its high amount of saturated fat, I tend to discourage the use of coconut, but coconut water is fat-free. (Some recipes in the book call for light coconut milk, but that is an entirely different product.) Although it is a trendy beverage, coconut water does have its benefits: It is naturally sweet, low in calories and sodium, and high in potassium. The clear liquid comes from the center of green coconuts; skip boutique brands and look for reasonably priced canned coconut water in the Latino section of your market. Substitute 1 cup frozen papaya chunks for the fresh, if you wish, a swap that also makes a slushier drink.
MAKES 2 SERVINGS
1 ripe papaya, seeded, peeled, and cut into 1-inch chunks
1 cup plain low-fat yogurt
1 cup coconut water (not coconut milk)
2 tablespoons wheat germ
½ teaspoon zero-calorie sweetener (optional)
Puree all ingredients, including the sweetener (if using), in a blender. Pour into two tall glasses and serve.
NUTRITIONAL ANALYSIS
(1 serving) 158 calories, 8 g protein, 26 g carbohydrates, 3 g fat, 2 g fiber, 7 mg cholesterol, 39 mg sodium, 703 mg potassium. Food groups: ½ dairy, 1 fruit.
Don’t rely on the local café to make your cappuccino when you can make one at home. An expensive espresso machine is nice to have, but you will get great results with a stovetop Italian coffeemaker (Bialetti is a common brand). These coffeemakers are reasonably priced, and every espresso lover should have one.
MAKES 2 SERVINGS
1 cup low-fat (1%) or fat-free milk
3 tablespoons ground espresso beans
Heat the milk in a small saucepan over medium heat until steaming. (Or heat in a microwave oven on high for about 1 minute.)
Meanwhile, add cold water to the bottom of the coffeepot up to the steam vent. Add the coffee beans to the basket and screw on the top. Bring to a boil over high heat and cook until the coffee has stopped sputtering through the vertical spout under the lid. Remove from the heat.
Pour the hot milk into a blender and process until foamy. Divide the coffee between two coffee cups. Spoon equal amounts of the milk from the blender to cover the coffee, then pour in the remaining milk. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 135 calories, 10 g protein, 17 g carbohydrates, 2 g fat, 0 g fiber, 12 mg cholesterol, 112 mg sodium, 843 mg potassium. Food groups: ½ dairy.
If you are a tea drinker, up your game with fresh ginger added to the brew. Green tea is loaded with powerful antioxidants and is a fine way to start the day.
MAKES 1 SERVING
2 quarter-sized slices unpeeled fresh ginger
¾ cup water
1 green teabag
Put the ginger in a small saucepan and smash the slices with the handle of a wooden spoon. Add the water and bring to a boil over high heat.
Add the teabag to a mug. Pour in the hot water with the ginger. Let steep for 2 to 3 minutes. Using a spoon, remove the ginger and teabag. Drink hot.
NUTRITIONAL ANALYSIS
(1 serving) 2 calories, 0 g protein, 1 g carbohydrates, 0 g fat, 0 g fiber, 0 mg cholesterol, 5 mg sodium, 66 mg potassium. Food groups: none.
Breakfasts