“IN THE LONG RUN, WE SHAPE OUR LIVES, AND WE SHAPE OURSELVES. THE  ROCESS NEVER ENDS UNTIL WE DIE. AND THE CHOICES WE MAKE ARE LTIMATELY OUR OWN RESPONSIBILITY.”

 

—ELEANOR ROOSEVELT

SMOKED SALMON OMELET

MADE IN MINUTES, omelets are a great last-minute meal, tasty any time of day. Omelets are also a clever use for cooked leftovers. In this recipe, you can replace the smoked salmon with leftover shredded chicken, coarsely chopped shrimp, or slivered fresh pork tenderloin. Replace the spinach with an equal amount of chopped vegetables, and the goat cheese with your favorite shredded cheese.

  • 5 egg whites
  • 2 teaspoons chopped fresh parsley
  •  ⅛ teaspoonherbes de Provence, crushed
  • 1 cupbaby spinach
  • 1 ounce thinly sliced smoked salmon
  • 2 tablespoons(1 ounce) crumbled goat cheese
  • 1 slicewhole wheat bread, toasted
  • 1 orange, sectioned

TOTAL TIME: 20 MINUTES

1. Whisk together the egg whites, parsley, and herbes de Provence in a medium bowl until blended. Set aside.

2. Heat a small nonstick skillet coated with cooking spray over medium heat. Cook the spinach in 1 tablespoon of water for 2 minutes or until wilted. Place in a bowl and set aside. Wipe the skillet clean.

3. Recoat the skillet with cooking spray and heat over medium heat. Add the egg mixture and cook, without stirring, for 15 seconds. When the edges begin to set, push them into the center with a rubber spatula, allowing the uncooked portion to cook. Cook for 2 to 3 minutes, continuing to the push edges into the center as they set, or until the eggs are no longer runny.

4. Scatter the spinach, salmon, and goat cheese on half of the omelet. Gently fold the other half over and cook for 1 minute to melt the cheese. Slide the omelet onto a plate. Serve with the toast and orange.

MAKES 1  SERVING

PER SERVING: 331 calories; 8 g total fat; 5 g saturated fat; 31 g carbohydrate; 6 g fiber; 34 g protein; 20 mg cholesterol; 773 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each

BROCCOLI STRATA CUPS

PERFECT FOR A Sunday brunch or a quick meal on the run, you can make these ahead and freeze them for up to 2 months. If you’re feeling creative, mix some chopped fresh herbs into the whipped cream cheese for a flavorful spread.

  • 1½cups frozen chopped broccoli (loose-pack), unthawed
  • 2 scallions, chopped
  • 1½ teaspoons Italian seasoning
  • 4 ounces Canadian bacon, chopped
  • 7 egg whites
  • ½ cup 2% milk
  • ¼ cup grated Parmesan cheese
  • 1½ tablespoons dried bread crumbs
  •  ⅛ teaspoon freshly ground black pepper
  •  ½ cup shredded low-fat Swiss or sharp Cheddar cheese
  • 2 whole wheat English muffins, toasted
  • ¼ cup low-fat whipped cream cheese
  • 4 plums, quartered

TOTAL TIME: 45 MINUTES

1. Preheat the oven to 350°F. Coat a 12-cup muffin pan with cooking spray.

2. Heat a small nonstick skillet coated with cooking spray over medium heat. Add the broccoli and scallions and cook for 4 minutes, stirring occasionally. Stir in the Italian seasoning and cook for 1 minute or until the vegetables are just tender. Stir in the bacon and set aside to cool.

3. Whisk together the egg whites, milk, Parmesan cheese, bread crumbs, and pepper in a large bowl until blended. Stir in the broccoli mixture. Ladle ¼ cup of the mixture into each muffin cup. Divide the Swiss or Cheddar cheese evenly over the cups.

4. Bake for 20 minutes or until the cups are set in the center. To remove, run a narrow rubber spatula or knife around the edge of each muffin cup to loosen. Serve with the English muffins, spread with the cream cheese, and plums.

MAKES 4 SERVINGS (3 CUPS PER SERVING)

PER SERVING: 277 calories; 7 g total fat; 3 g saturated fat; 30 g carbohydrate; 5 g fiber; 25 g protein; 30 mg cholesterol; 832 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each. 

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PEPPER AND MUSHROOM FRITTATA

chris’s favorites

“THIS IS A delicious, healthy breakfast without a lot of work. I love making this for my family on the weekends. It has tons of flavor and protein.”

  • 8 eggs
  • ¼ cup grated Parmesan cheese
  • 1 tablespoon olive oil
  •  ½ red bell pepper, chopped
  •  ½ onion, chopped
  •  ½ cup chopped mushrooms
  • ¼ cup chopped parsley
  • 4 teaspoons apricot all-fruit spread
  • 4 slices  whole wheat bread, toasted

TOTAL TIME:  15 MINUTES

1. Preheat the broiler. Beat the eggs, Parmesan cheese, and salt and black pepper to taste in a medium bowl.

2. Heat the oil in an ovenproof skillet over medium heat. Cook the bell pepper, onion, and mushrooms for 5 minutes, stirring occasionally, until lightly browned.

3. Pour the egg mixture into the skillet and cook for 4 minutes, or until the bottom has set and the top is starting to set.

4. Sprinkle with the parsley and broil for 3 minutes or until the top has started to brown.

5. Meanwhile, spread 1 teaspoon of the fruit spread on each piece of toast.

6. Cut the frittata into 4 wedges. Divide the wedges and toast among 4 plates.

MAKES 4 SERVINGS

PER SERVING: 298 calories; 16 g total fat; 5 g saturated fat; 20 g carbohydrate; 3 g fiber; 19 g protein; 427 mg cholesterol; 366 mg sodium

BREAKFAST TOSTADA

NOT JUST FOR breakfast, this flavorful meal is also great as a family lunch or dinner. Use any cooked chicken, pork, or shrimp leftovers in place of the sausage.

  • 1 corn tortilla
  •  ½ teaspoon canola oil
  • 3egg whites
  • 2 tablespoons mild salsa, divided
  • 1½ ounces soy breakfast sausage, chopped
  •  ¼ cup fresh or frozen and thawed corn
  • 2 tablespoons shredded reduced-fat Cheddar cheese
  • 1 to 2 tablespoons chopped cilantro
  • 2 tablespoons reduced-fat sour cream
  • 1 cup sliced mango

TOTAL TIME: 15 MINUTES

1. Preheat the oven to 400°F. Brush both sides of the tortilla with the oil. Place on a baking sheet. Bake for 6 to 8 minutes, or until crisp and golden.

2. Meanwhile, whisk the egg whites and ½ tablespoon salsa in a small bowl. Set aside. Heat a small nonstick skillet coated with cooking spray over medium heat. Cook the sausage and corn, breaking up with a spoon, for 3 minutes or until browned. Add the egg mixture and cook, stirring to scramble, for 1 to 2 minutes or until almost set.

3. Spread the mixture on the prepared tortilla and top with the cheese. Bake for 2 to 4 minutes, or until the cheese melts. Top with the remaining salsa, cilantro, and sour cream. Serve with the mango.

MAKES 15 SERVING

PER SERVING: 372 calories; 11 g total fat; 4 g saturated fat; 56 g carbohydrate; 6 g fiber; 18 g protein; 22 mg cholesterol; 545 mg sodium

METABOLISM BOOSTER: REV YOUR ENGINE

Caffeine not only perks up your mind, it can speed up your metabolism too. In fact, many researchers have looked closely at the caffeine– metabolism connection. One study found that people who drank caffeinated coffee with breakfast showed increased metabolic rates, compared to people who drank the decaffeinated option with breakfast.1 There’s more good news: People who drank caffeinated beverages reported being less hungry than those who didn’t have these drinks.2 And we all know that less hunger equals fewer reasons to give in to unhealthy cravings. However, caffeinated coffee and black and green teas are mild diuretics (they cause the body to lose water), so they should be limited to around 2 cups per day.

TOFU AND SAUSAGE BREAKFAST POCKET

SHORT ON TIME? Use 1 cup frozen mixed bell peppers and 1 teaspoon dried chives in place of the bell pepper and scallion. If you have a frozen sausage patty in your freezer, partially thaw, chop, and use it in place of the bulk sausage.

  • 1 teaspoon olive oil
  •  ½ red bell pepper, chopped
  • 1 ounce bulk soy sausage (2 tablespoons or one 2 ½ slice), crumbled
  • 1 large scallion, chopped
  • 2 ounces firm tofu, drained
  •  ¼ teaspoon dried tarragon, crumbled
  • Pinch freshly ground black pepper
  • 3 tablespoons shredded reduced-fat Cheddar cheese
  •  ½ whole wheat pita
  • 1 cup strawberries

TOTAL TIME:  15 MINUTES

1. Heat the oil in a small nonstick skillet over medium heat. Add the bell pepper and cook, stirring occasionally, for 5 minutes or until softened. Stir in the sausage and scallion. Cook for 2 minutes or until browned.

2. Add the tofu, tarragon, and black pepper. Cook for 1 to 2 minutes, breaking up the tofu and stirring frequently until heated through. Stir in the cheese until melted.

3. Spoon into the pita and serve with the strawberries.

MAKES 1 SERVING

PER SERVING: 360 calories; 15 g total fat; 4 g saturated fat; 37 g carbohydrate; 9 g fiber; 24 g protein; 15 mg cholesterol; 488 mg sodium 

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BREAKFAST PIZZA

YOU CAN ALSO turn this pizza into a lunchtime treat by replacing the egg with ¼ cup prepared low-fat tomato meat sauce. Round out the meal with some carrot and celery sticks.

  • 1 whole wheat flour tortilla (8" diameter)
  • 1 tablespoon olive oil
  •  ½ red bell pepper, cut into thin strips
  • 3 egg whites
  • 1 tablespoon chopped chives
  • 1 teaspoon chopped fresh oregano or  ½ teaspoon dried
  • 1 ounce Canadian bacon, cut into thin strips
  • 2 tablespoons shredded reduced-fat Italian cheese blend
  • 1 cupcubed melon or 2 thin wedges (about  ⅛ of a melon)

TOTAL TIME: 25 MINUTES

1. Preheat the oven to 400°F. Coat both sides of the tortilla with cooking spray and place on a baking sheet. Bake for 6 minutes or until golden and crisp.

2. Meanwhile, heat the oil in a small nonstick skillet over medium heat. Cook the pepper for 5 minutes or until tender. Place on a plate.

3. Beat the egg whites, chives, oregano, and 2 teaspoons water in a medium bowl. Pour into the same skillet and cook over medium heat, stirring to scramble, for 2 minutes or until almost set.

4. Scatter about two-thirds of the pepper and bacon strips on the tortilla. Top with the cooked eggs, remaining pepper and bacon strips, and cheese. Bake for 4 minutes or until the cheese is melted. Cut into fourths and serve with the melon.

MAKES 1 SERVING

PER SERVING: 388 calories; 18 g total fat; 4 g saturated fat; 38 g carbohydrate; 5 g fiber; 24 g protein; 18 mg cholesterol; 750 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each.

SAUSAGE AND APPLE STRATA

PREPARE THIS MAKE-AHEAD casserole the night before for an effortless breakfast, or double the recipe for a Sunday brunch gathering. If you have leftovers, they warm perfectly in the microwave. Serve with a crisp green salad for a weekend lunch.

  • 2 apples, peeled, cored, and coarsely chopped
  • 12 ounces Turkey Breakfast Sausage (page 62)
  • 2whole grain English muffins, cut in  ½" pieces
  • 3 scallions, chopped
  •  ¼ cup + 2 tablespoons shredded low-fat Swiss cheese
  • 2 cups fat-free milk
  • 8 egg whites
  • 2 tablespoons grated Parmesan cheese
  •  ½ teaspoon dry mustard
  •  ¼ teaspoon freshly ground black pepper

TOTAL TIME: 1 HOUR, 10 MINUTES, PLUS CHILLING/STANDING TIME

1. Coat a 2-quart (9" x 9") baking dish with cooking spray. Place the apples in a microwaveable bowl and cover. Microwave on high for 3 minutes; uncover to cool.

2. Heat a nonstick skillet coated with cooking spray over medium-low heat. Crumble the sausage and cook for 2 to 3 minutes or until golden brown and cooked through. Scatter the apples, sausage, muffins, scallions, and Swiss cheese in the bottom of the dish.

3. Whisk together the milk, egg whites, Parmesan cheese, mustard, and pepper in a large bowl. Pour evenly over the ingredients in the casserole. Cover with plastic and refrigerate for 1 to 12 hours.

4. Preheat the oven to 375°F. Bake for 50 to 55 minutes or until a knife inserted in the center comes out clean. Let stand for 15 minutes and serve hot or warm.

MAKES 4 SERVINGS

PER SERVING: 307 calories; 3 g total fat; 1 g saturated fat; 35 g carbohydrate; 4 g fiber; 37 g protein; 70 mg cholesterol; 510 mg sodium

QUICHE CUPS

chris’s favorites

“THESE QUICHE CUPS are great for entertaining! They look amazing with a little garnish. Perfect for brunch. Have any leftovers? No problem, they keep well for a few days stored in the refrigerator in a sealed container. Simply pop in the microwave for a great quick meal in no time.”

  • 1 sheet frozen puff pastry, thawed
  • 4 eggs
  • 1 cup fat-free half-and-half
  •  ¼ cup shredded Parmesan cheese
  • ½ cup shredded part-skim mozzarella cheese
  • 2 medium tomatoes, chopped
  • ¼ cup frozen chopped spinach, thawed and squeezed dry
  •  ¼ teaspoon black pepper

TOTAL TIME: 45 MINUTES

1. Preheat the oven to 350°F. Coat a 12-cup muffin pan with cooking spray.

2. Unfold the puff pastry and cut into 12 equal squares. Place one square in each muffin cup and pierce the bottom with a fork.

3. Whisk together the eggs, half-and-half, Parmesan cheese, mozzarella cheese, tomatoes, spinach, and pepper in a medium bowl.

4. Divide the egg mixture among the muffin cups.

5. Bake for 35 minutes or until a knife inserted in the center comes out clean. Serve warm or cold.

MAKES 6 SERVINGS

PER SERVING: 149 calories; 9 g total fat; 4 g saturated fat; 8 g carbohydrate; 1 g fiber; 10 g protein; 150 mg cholesterol; 250 mg sodium

alt Quiche Cups Breakfast

Serve 2 quiche cups (1 serving) with 2 Turkey Breakfast Sausage patties (page 62), 1 cup fat-free milk, and 1 cup strawberries.

MAKES 1 SERVING

PER SERVING: 412 calories; 11 g total fat; 4 g saturated fat; 34 g carbohydrate; 4 g fiber; 48 g protein; 198 mg cholesterol; 681 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each.

TURKEY SAUSAGE

PERFECT TO HAVE at the ready, you can shape this sausage meat into patties or logs and freeze up to 2 months in advance. Use the patties for a quick breakfast sandwich, or crumble the bulk sausage to use in the Sweet Potato, Apple, and Sausage Hash (opposite), Sausage and Apple Strata (page 60), or Tofu and Sausage Breakfast Pocket (page 57) recipes.

  • ½ small onion, grated
  • 2 tablespoons chopped parsley
  • 1½ teaspoons paprika
  • ¾ teaspoon rubbed sage
  •  ¼ teaspoon ground ginger
  •  ¼ teaspoon marjoram or oregano, crumbled
  •  ½ teaspoon salt
  • ¾ teaspoon freshly ground black pepper
  • 1¼ pounds 99% fat-free ground turkey breast

TOTAL TIME: 20 MINUTES PLUS CHILLING TIME

1. Stir together the onion, parsley, paprika, sage, ginger, marjoram or oregano, salt, and pepper in a large bowl. Add the turkey and stir until well blended.

2. To shape into logs: Divide the mixture in half and spoon onto 2 sheets of plastic wrap. Wrap in the plastic wrap, twisting the ends. Roll on the countertop to shape into logs, about 2" in diameter. Freeze for 1 hour or until slightly firm. (Can be refrigerated overnight.)

3. To shape into patties: Use 2 slightly rounded tablespoonfuls of the mixture for each patty. Shape into rounds, 2" in diameter. To freeze, place patties on a plastic-lined baking sheet in the freezer for 1 hour or until firm. Transfer to a food storage bag, seal, and freeze.

4. To cook, slice each log into 5 rounds. Heat a large nonstick skillet coated with cooking spray over medium-low heat. Cook the patties for 3 to 4 minutes per side or until golden brown and cooked through.

MAKES 5 SERVINGS (2 PATTIES EACH)

PER SERVING: 127 calories; 2 g total fat; 0 g saturated fat; 1 g carbohydrate; 0 g fiber; 28 g protein; 45 mg cholesterol; 299 mg sodium

alt Turkey Sausage Breakfast

Cook 2 turkey sausage patties. Divide 1 multigrain English muffin in half and toast the bottoms under the broiler for 2 minutes. Turn over and top each half with 2 tablespoons shredded low-fat Swiss cheese. Broil for 2 minutes or until the cheese melts. Serve with the sausage and 1 small apple.

MAKES 1 SERVING

PER SERVING: 403 calories; 5 g total fat; 1 g saturated fat; 55 g carbohydrate; 8 g fiber; 41 g protein; 54 mg cholesterol; 541 mg sodium

SWEET POTATO, APPLE, AND SAUSAGE HASH

FEEL FREE TO substitute an equal weight of chopped Canadian bacon for the sausage. If you find yourself with leftovers, this hash will reheat nicely in the microwave or a small nonstick skillet.

  • 1 large sweet potato (8 ounces), peeled and cut into  ½" cubes
  • 6 ounces soy breakfast sausage meat
  • 1 cup frozen mixed bell peppers
  • 1 large apple, peeled, cored, and diced
  • 2scallions, chopped
  • 2 tablespoons chopped fresh parsley
  • 1½ teaspoons chopped fresh thyme (or  ½ teaspoon dried thyme)
  •  ¼ teaspoon black pepper
  •  ⅛ teaspoon ground sage
  •  ¼cup shredded reducedfat Monterey Jack cheese

TOTAL TIME: 25 MINUTES

1. Place the potato and 1 tablespoon water in a microwaveable bowl. Cover and microwave on high for 4 minutes or until just tender. Drain well.

2. Meanwhile, heat a large nonstick skillet coated with cooking spray over medium heat. Cook the sausage for 4 minutes or until browned, breaking up the meat with the side of a spoon.

3. Add the bell peppers and apple and cook, stirring occasionally, for 6 minutes or until tender-crisp.

4. Stir in the potato, scallions, parsley, thyme, black pepper, and sage. Cook, stirring occasionally, for 4 to 6 minutes or until golden. Sprinkle with the cheese, cover, and remove from the heat. Let stand for 5 minutes or until the cheese is just melted.

MAKES 2 SERVINGS

PER SERVING: 317 calories; 3 g total fat; 2 g saturated fat; 54 g carbohydrate; 10 g fiber; 20 g protein; 8 mg cholesterol; 611 mg sodium

PUMPKIN WAFFLES

AMARVELOUS MAKE-AHEAD MEAL, leftover waffles can be individually wrapped and frozen for up to 2 months. To reheat, simply pop in a toaster or toaster oven for a quick breakfast treat.

  • 5 egg whites
  • 1½ cups whole wheat pastry flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 2 teaspoons cinnamon
  •  ¼ teaspoon salt
  • ½ cup low-fat soy milk
  • 1 cup canned 100% pure pumpkin puree (not pie filling)
  • 4tablespoons honey
  • 2 tablespoons canola oil
  • 1teaspoon vanilla extract

TOTAL TIME: 35 MINUTES

1. Coat a nonstick waffle iron with cooking spray. Preheat according to the manufacturer’s directions.

2. Place the egg whites in a mixing bowl and beat on high until stiff peaks form.

3. Whisk together the flour, baking powder, baking soda, cinnamon, and salt in a medium bowl. Whisk in the soy milk, pumpkin, honey, oil, and vanilla just until blended. Gently fold in the egg whites until just combined.

4. Spoon ½ cup of batter on the bottom grids, covering two-thirds of the grids. Close the iron and bake according to the manufacturer’s directions.

5. Using a rubber spatula, carefully remove the waffle from the iron. Repeat with the remaining batter.

MAKES 8 WAFFLES

PER WAFFLE: 165 calories; 4 g total fat; 0 g saturated fat; 27 g carbohydrate; 3 g fiber; 5 g protein; 0 mg cholesterol; 395 mg sodium

alt Pumpkin Waffle Breakfast

Serve 1 pumpkin waffle with 1 teaspoon maple syrup; 2 ounces cooked chicken and apple sausage; ½ small apple, sliced; and 1 cup fat-free milk.

MAKES 1 SERVING

PER SERVING: 411 calories; 9 g total fat; 2 g saturated fat; 60 g carbohydrate; 5 g fiber; 23 g protein; 45 mg cholesterol; 819 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each. 

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SWEET POTATO PANCAKES

FOR A LITTLE variety, try substituting shredded parsnips or Yukon gold potatoes for half of the sweet potatoes. You can also double the recipe, refrigerate the leftovers, and warm in a skillet to serve.

  • 1 large sweet potato (12 ounces), peeled and cubed
  • 2 scallions, chopped
  • 2 egg whites
  •  ⅛ teaspoon ground black pepper
  • Pinch grated nutmeg
  • 2 teaspoons canola oil, divided
  • 4 ounces Canadian bacon
  • 1 cup unsweetened applesauce
  • 2tablespoons reduced-fat sour cream
  • 2 cups fat-free milk

TOTAL TIME: 35 MINUTES

1. Steam the potato in a steamer set in a pan of boiling water for 12 to 15 minutes or until very tender. Place in a large bowl and mash until almost smooth. Add the scallions, egg whites, pepper, and nutmeg and mash to combine.

2. Heat a nonstick skillet coated with cooking spray over medium heat. Add 1 teaspoon of the oil until hot. Drop the potato mixture into the skillet, using ¼ cup for each of 3 pancakes. Flatten mounds into 3" rounds. Cook, turning once, for 6 to 8 minutes or until golden brown. Transfer to a plate; cover to keep warm. Repeat with the remaining oil and potato mixture to make 6 pancakes.

3. Add the bacon to the skillet and cook for 2 to 4 minutes, turning once, or until heated through. Serve the pancakes with the bacon, applesauce, and sour cream. Serve with 1 cup of fat-free milk each.

MAKES 2 SERVINGS

PER SERVING: 385 calories; 10 g total fat; 3 g saturated fat; 52 g carbohydrate; 5 g fiber; 23 g protein; 31 mg cholesterol; 757 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each.

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RICOTTA PANCAKES

THE MINIMAL AMOUNT of flour in this recipe results in super-moist, richly ricotta-flavored pancakes. This batter is easily halved, if you’re cooking for 2. For a delicious dessert, top 2 pancakes with a berry compote.

  • 8 ounces Canadian bacon
  • 4 navel oranges
  • 1 container (15 ounces) part-skim ricotta
  • 5 egg whites
  • 3 tablespoons agave nectar or honey, divided
  • ½ cup whole wheat pastry flour
  • ½teaspoon baking powder

TOTAL TIME: 20 MINUTES

1. Preheat the oven to 300°F. Place the bacon in a single layer on a small foil-lined pan; cover with foil.

2. Grate 2 teaspoons of zest from one orange. Cut off the peel and pith of oranges and discard. Cut the fruit into segments and place in a medium bowl.

3. Whisk together the ricotta, egg whites, 1 tablespoon of agave nectar or honey, and orange zest in a large bowl until blended. Sprinkle the flour and baking powder over the mixture. Stir just until blended.

4. Heat the bacon in the oven for 12 minutes or until heated through.

5. Meanwhile, heat a large nonstick skillet coated with cooking spray over medium heat. Drop the batter by 2 tablespoonfuls (slightly rounded), shaping into 3" rounds. Cook for 3 to 4 minutes per side, or until golden.

6. Divide the pancakes, Canadian bacon, and oranges among 4 plates. Drizzle the pancakes with the remaining 2 tablespoons of agave nectar or honey.

MAKES 4 SERVINGS

PER SERVING: 400 calories; 12 g total fat; 6 g saturated fat; 47 g carbohydrate; 5 g fiber; 28 g protein; 54 mg cholesterol; 810 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each.

SPICY CARROT MUFFINS

chris’s favorites

“I HAVE ALWAYS BEEN a lover of spice-cake-type desserts, so I came up with this healthier option to satisfy my sweet tooth. I sometimes enjoy these muffins along with yogurt and fruit for a hearty breakfast.”

  • 1¾ cups whole grain pastry flour
  • ¾ cup packed brown sugar
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  •  ½ teaspoon salt
  •  ½ teaspoon ground nutmeg
  •  ¼ teaspoon ground ginger
  • 1¾ cups shredded carrots
  • ¾ cup low-fat plain yogurt
  •  ¼ cup butter, melted
  •  ¼ cup fat-free milk
  • 1 egg
  • 1 teaspoon vanilla extract

TOTAL TIME: 40 MINUTES

1. Preheat the oven to 375°F. Coat a 12-cup muffin pan with cooking spray or line with paper liners.

2. Whisk together the flour, sugar, baking powder, baking soda, cinnamon, salt, nutmeg, and ginger in a large bowl.

3. Stir together the carrots, yogurt, butter, milk, egg, and vanilla in a medium bowl. Stir into the flour mixture just until blended.

4. Divide the batter into the muffin cups. Bake for 18 to 20 minutes or until a wooden pick inserted in the center comes out clean. Let cool in the pan for 5 minutes. Remove to a rack to cool completely.

MAKES 12 MUFFINS

PER MUFFIN: 161 calories; 5 g total fat; 3 g saturated fat; 27 g carbohydrate; 2 g fiber; 4 g protein; 29 mg cholesterol; 345 mg sodium

alt Spicy Carrot Muffin Breakfast

Serve 1 muffin with 1 serving cooked Turkey Sausage Breakfast (page 62) and 1 cup fat-free milk.

MAKES 1 SERVING

PER SERVING: 379 calories; 6 g total fat; 3 g saturated fat; 42 g carbohydrate; 2 g fiber; 41 g protein; 77 mg cholesterol; 774 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each.

HOMEMADE GRANOLA

GREAT TO HAVE on hand, use a sprinkling of this granola to top off fresh fruit or yogurt. If you like, double up this recipe and divide between 2 jelly-roll pans. Bake as directed, rotating the pans in the oven (switching from top to bottom) halfway during the cooking.

  • 2 cups old-fashioned oats
  • 2 tablespoons packed brown sugar
  • 2 tablespoons honey
  • 2 teaspoons canola oil
  • 1 teaspoon vanilla extract
  •  ½ teaspoon ground cinnamon
  •  ⅛ teaspoon salt
  • 1 tablespoon ground flaxseed
  •  ¼ cup roasted soy nuts or sunflower seeds

TOTAL TIME: 45 MINUTES PLUS COOLING TIME

1. Preheat the oven to 350°F.

2. Spread the oats in a single layer on a jelly-roll pan. Bake for 18 minutes or until toasted, stirring halfway through the cooking time.

3. Meanwhile, whisk together the sugar, honey, oil, vanilla, cinnamon, and salt in a large bowl until blended. Toss in the hot oats until evenly coated.

4. Coat the same pan with cooking spray. Spread the granola in an even layer. Bake for 13 to 15 minutes or until golden brown. Sprinkle the flaxseed evenly on top. Cool in the pan on a rack for 30 minutes. Stir in the soy nuts or sunflower seeds. Store in an airtight container.

MAKES 6 SERVINGS

PER SERVING: 187 calories; 5 g total fat; 0 g saturated fat; 30 g carbohydrate; 3 g fiber; 6 g protein; 0 mg cholesterol; 64 mg sodium

alt Homemade Granola Breakfast

Combine ½ cup granola, 1 cup fat-free yogurt, and 1 peach, cut into wedges, in a small bowl.

MAKES 1 SERVING

PER SERVING: 347 calories; 5 g total fat; 0 g saturated fat; 64 g carbohydrate; 5 g fiber; 17 g protein; 5 mg cholesterol; 199 mg sodium

GRANOLA BAKED APPLES

CHOOSE YOUR FAVORITE baking apple, such as Rome, Ida Red, or Honeycrisp. If you’re looking for a little variety, use fresh pears in place of the apples.

  • 2large apples (1 pound), halved lengthwise and cored
  •  ¼ teaspoon ground cinnamon
  •  ⅛ teaspoon grated nutmeg
  • 2 teaspoons honey
  • 4 tablespoons homemade (opposite) or low-fat granola
  • 1 chunk (2 ounces) extrasharp Cheddar cheese, cut in half
  • 6 ounces cooked Turkey Breakfast Sausage (page 62) or soy breakfast sausages

TOTAL TIME: 40 MINUTES

1. Preheat the oven to 375°F. Cut a thin slice off the rounded end of each apple half to make a flat surface. Pierce around the centers of the apples with a fork about 4 times. Place the apples, cored sides up, in a 9" baking dish.

2. Sprinkle the apples evenly with the cinnamon and nutmeg. Drizzle with the honey and blend with the spices, using the back of a spoon. Place ¼ cup water in the dish around the apples.

3. Bake for 30 minutes or until tender when pierced with a knife. Sprinkle 1 tablespoon of the granola on each apple and bake for 5 minutes or until heated through. Serve with cooking juices, cheese, and sausages.

MAKES 2 SERVINGS

PER SERVING: 386 calories; 12 g total fat; 7 g saturated fat; 46 g carbohydrate; 7 g fiber; 27 g protein; 61 mg cholesterol; 408 mg sodium

NOTE: To microwave, cover the dish with a sheet of waxed paper and microwave on high for 4 to 5 minutes or until the apples are tender when pierced with a knife. Let stand 5 minutes before serving and top with the granola.

YOGURT AND BERRY PARFAITS

HERE’S A GREAT way to sneak tofu into the family diet. Save precious morning minutes by slicing the strawberries and making the yogurt mixture up to 1 day in advance. If you prefer a sweeter yogurt, add stevia to taste.

  • 6 ounces firm tofu
  • 1 tablespoon honey
  • ¾ teaspoon vanilla extract
  •  ½ teaspoon lemon zest
  • 1 ½ cups fat-free plain Greek-style yogurt
  • 1 cup sliced strawberries
  • 1 cup blueberries
  •  ½ cup homemade (page 70) or low-fat granola

TOTAL TIME: 20 MINUTES

1. Place the tofu, honey, vanilla, and lemon zest in a food processor or blender. Process until smooth. Add the yogurt and pulse until just combined.

2. Spoon ½cup of the yogurt mixture into each of 2 large parfait glasses or bowls. Top each with ½ cup fruit and 2 tablespoons granola. Repeat layering with the remaining ingredients. Serve immediately.

MAKES 2 SERVINGS

PER SERVING: 412 calories; 9 g total fat; 1 g saturated fat; 56 g carbohydrate; 7 g fiber; 31 g protein; 0 mg cholesterol; 136 mg sodium

DIET DILEMMA: ALL(OR(NOTHING ATTITUDE

Problem: What do you do after you start a new diet plan and you slip up? Do you resolve to do better, take a walk, and start right back on the plan with your next meal? Or do you declare yourself a failure and call it quits? If it’s the latter, you have an all-or-nothing attitude. You think you’re only being successful if you’re following a diet to the letter, and any small mistake is grounds for throwing the plan out the window.

    

Solution: The truth is, everyone is going to make a not-so-great choice every once in a while. You’re going to have that second piece of cake at a birthday party or do a bit more damage at the buffet table than you planned. When this happens, don’t beat yourself up—just work out a little harder the next day, and start right back with the plan.

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APPLE-BLUEBERRY STEEL-CUT OATS

IF YOU LIKE, replace the dried blueberries with an equal amount of dried cherries, golden raisins, or dried cranberries. Great to have on hand, steel-cut oats can be prepared up to 5 days in advance. Single portions can be reheated in the microwave, or in a small saucepan, adding 1 to 2 tablespoons of water for the desired consistency.

  • 6 cups fat-free milk, divided
  • 1½ cups steel-cut oats
  •  ½cup dried blueberries
  • 1 large apple, cored and coarsely chopped
  •  ¼ teaspoon salt
  • 3 tablespoons honey
  • 1 tablespoon ground flaxseed
  • ¼ teaspoon ground cinnamon
  •  ¼ teaspoon apple pie spice
  • 18 ounces prepared Turkey Breakfast Sausage (page 62) or soy breakfast sausage patties

TOTAL TIME: 40 MINUTES

1. Bring 1 ½ cups milk and 2 ½ cups water just to boiling in a medium saucepan. Stir in the oats, blueberries, apple, and salt. Return to a boil and reduce the heat to low.

2. Cover and simmer, stirring occasionally, for 25 to 30 minutes or until cooked through but still slightly chewy. Stir in the honey, flaxseed, cinnamon, and pie spice. For one portion, serve ¾ cup oatmeal with ¾ cup fat-free milk and 3 ounces sausage.

MAKES 6 SERVINGS

PER SERVING: 351 calories; 3 g total fat; 0 g saturated fat; 52 g carbohydrate; 5 g fiber; 31 g protein; 36 mg cholesterol; 410 mg sodium

METABOLISM BOOSTER: FILL UP ON GRAPEFRUIT

While the jury is still out on whether eating grapefruit can speed up metabolism, adding this vitamin C–packed fruit to your diet can help with weight loss. One study showed that obese people who ate half a fresh grapefruit before a meal lost significantly more weight than people who didn’t eat grapefruit.3 One theory is that grapefruit eaters filled up on the fruit and so they ate less during their meals. Others speculate that there’s a link between grapefruit and insulin; the fruit may reduce levels of this hormone, thereby encouraging weight loss. Regardless of the reason, it’s time to become a grapefruit fan, if you aren’t one already!

CREAMY BARLEY WITH BERRIES

TIRED OF OATMEAL? Here’s a fiber-rich hot cereal that’s sure to become a favorite. Cooking barley in milk while stirring frequently creates a rich, creamy cereal. This recipe can easily be doubled or tripled.

  • 1 cup fat-free milk
  •  ¼ cup quick-cooking barley
  • Pinch salt
  • Pinch cardamom
  • 1 teaspoon honey
  • 1 cup sliced strawberries
  • 1 ½ tablespoons sliced almonds
  • 2 ounces Canadian bacon or chicken and apple sausage, heated

TOTAL TIME: 15 MINUTES

1. Combine the milk, barley, salt, and cardamom in a small saucepan. Bring to a simmer over medium heat. Cook, stirring frequently, for 15 minutes or until the barley is tender and creamy.

2. Place in a small bowl and drizzle with the honey. Sprinkle with the strawberries and almonds. Serve with the Canadian bacon.

MAKES 1 SERVING

PER SERVING: 403 calories; 8 g total fat; 1 g saturated fat; 62 g carbohydrate; 8 g fiber; 25 g protein; 31 mg cholesterol; 708 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each.

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no-bother breakfasts

10 quick and easy breakfast recipes

breakfast is often referred to as the most important meal of the day. After you've gone 12 or more hours without eating, having a good balanced breakfast is key to successful weight loss and the foundation for sticking with any eating plan. You’ll not only prevent hunger, but you’ll have the energy to go about your day. Habits such as grabbing a doughnut or bagel are easily dropped when simple, nutritious, and delicious meals are available. Following are 10 such recipes, each ready in as few as 5 and no longer than 15 minutes. For days when time is of the essence, these recipes are sure winners.

The 2-Week Turnaround breakfast should include 400 calories eaten as 2 grains/starchy veggies, 1 dairy, 1 protein, 1 fruit, and 1 fat. Here are some tips used throughout this chapter to be sure your breakfasts provide all the nutrition and energy needed to stick with the exercise and eating plan.

 

INCLUDE EGG WHITES. Whether you crack them yourself or buy them in a package, egg whites are a great form of protein and perfect for scrambles, omelets, or frittatas. When preparing a favorite dish, substitute two egg whites for each whole egg. Reach for pasteurized egg whites to add to smoothies to pump up the protein.

 

TOFU TO THE RESCUE. Another way to get protein into your breakfasts is with tofu. Adding soft silken tofu to smoothies or even grain dishes, such as oatmeal and cream of wheat, is a great way to sneak in this important nutrient. Pureed tofu is best for this use and easy to make. Simply place the tofu in a blender or food processor (a mini processor works well for small amounts) and puree just until smooth. If you’d like, puree more than needed for one meal and store in an airtight container in the fridge for up to 3 days.

 

NUTRITIOUS NUTS. Considered a fat on this plan, 2 tablespoons of nuts helps keep you feeling full while providing a great source of monounsaturated fatty acids (see more about MUFAs on page 18) and protein. Chopped walnuts, pecans, and almonds add crunch and flavor to hot and cold cereals as well as a fun topping on waffles and pancakes. Or stir them into the batter for a hidden treat. Don’t forget nut butters like almond or peanut. Delicious spread on toast, nut butters are also delicious as a dip or spread on fruit, especially apples or bananas.

OATMEAL WITH WALNUTS AND PEARS

  • ½cup old-fashioned oats
  • 3 ounces soft tofu, pureed
  • 1 small pear, finely chopped
  • 1 tablespoon chopped walnuts
  •  ½ teaspoon vanilla extract
  • 1 cup fat-free milk

1. Cook the oats according to package directions. Stir in the tofu, pear, walnuts, and vanilla. Cook for 1 minute or until heated through.

2. Serve with the milk.

MAKES 1 SERVING

PER SERVING: 423 calories; 9 g total fat; 2 g saturated fat; 66 g carbohydrate; 9 g fiber; 22 g protein; 3 mg cholesterol; 136 mg sodium

nutrition notes

    

alt OATS are packed with fiber, manganese, selenium, and magnesium, and studies show that a diet high in beta-glucan from oats helps to lower blood LDL cholesterol (the bad-for-you cholesterol).

BROWN RICE PUDDING

  • ⅔ cup cooked brown rice
  • 3 ounces silken tofu, pureed
  • 1 apple, cored, peeled, and shredded
  • 1 cup fat-free milk
  •  ¼ teaspoon ground ginger
  • 2 teaspoons chopped pecans
  • 1½ teaspoon agave nectar Pinch of salt

1. Combine the rice, tofu, apple, milk, and ginger in a small saucepan and cook, stirring, for 10 minutes or until heated through.

2. Stir in the nectar, pecans, and salt.

MAKES 1 SERVING

PER SERVING: 424 calories; 7 g total fat; 1 g saturated fat; 75 g carbohydrate; 7 g fiber; 17 g protein; 3 mg cholesterol; 142 mg sodium 

alt PECANS have been shown to lower cholesterol in clinical studies. They’re also higher in antioxidants than any other nut, meaning they may help prevent cell damage that leads to heart disease, Alzheimer’s disease, and cancer.

FARINA WITH PUMPKIN SEEDS

  • 1 cup fat-free milk Pinch of salt
  • 3 tablespoons whole grain farina
  • 3 ounces soft tofu, pureed
  • 2 tablespoons golden raisins
  • 1 tablespoon pumpkin seeds
  • 1½ teaspoons agave nectar or honey

Bring the milk, salt, and ¼ cup of water to a boil. Whisk in the farina until smooth. Add the tofu and raisins. Cook according to package directions. Stir in the pumpkin seeds and nectar or honey.

MAKES 1  SERVING

PER SERVING: 386 calories; 8 g total fat; 1 g saturated fat; 61 g carbohydrate; 5 g fiber; 20 g protein; 3 mg cholesterol; 142 mg sodium

nutrition notes

  

alt PUMPKIN SEEDS are high in zinc, which can help protect your bones (low zinc levels have been linked to osteoporosis).

CARDAMOM QUINOA PUDDING

  • ½cup cooked quinoa
  • 1 cup fat-free milk, divided
  •  ¼ cup golden raisins
  • Pinch of ground cardamom
  • Pinch of salt
  • 1 teaspoon pine nuts
  • 3 ounces vegetarian sausage, cooked

1. Combine the quinoa, ½ cup milk, raisins, cardamom, and salt in a microwaveable bowl. Microwave on medium, stirring once, for 2 minutes or until heated through. Stir in the pine nuts.

2. Serve the quinoa with the sausage and ½ cup milk.

MAKES 1 SERVING

PER SERVING: 391 calories; 4 g total fat; 0 g saturated fat; 61 g carbohydrate; 5 g fiber; 28 g protein; 3 mg cholesterol; 577 mg sodium

alt DID YOU KNOW that pine nuts are actually seeds, and that these seeds can help you lose weight? Fatty acids found in pine nuts stimulate the release of appetite-suppressing hormones.

SWISS MUESLI

  • 1 cup fat-free plain Greek-style yogurt
  • 3 ounces soft tofu, pureed
  • ¾ cup whole grain flakes cereal
  • 6 almonds, chopped
  • 1 kiwifruit, chopped

Stir together the yogurt and tofu until well blended in a small bowl. Stir in the cereal, almonds, and kiwi.

MAKES 1  SERVING

PER SERVING: 379 calories; 7 g total fat; 1 g saturated fat; 53 g carbohydrate; 7 g fiber; 30 g protein; 0 mg cholesterol; 201 mg sodium

nutrition notes

    

alt A RECENT STUDY showed that people who ate 3 servings of yogurt per day with a low-calorie diet lost 22 percent more weight and 61 percent more body fat than people who just cut calories.

STUFFED PEACH

  • ½ cup fat-free ricotta cheese
  • 1 teaspoon agave nectar or honey
  • Pinch of cinnamon
  • 1 small peach or pear, cut in half and pitted or cored
  • 1 serving Turkey Breakfast Sausage (page 62), cooked
  •  ½ whole grain English muffin, toasted
  • 2 teaspoons almond butter

1. Stir together the ricotta, nectar or honey, and cinnamon in a small bowl. Place the peach halves on a plate and divide the ricotta mixture onto the halves.

2. Serve with the sausage and the English muffin spread with almond butter.

MAKES 1 SERVING

PER SERVING: 423 calories; 9 g total fat; 1 g saturated fat; 42 g carbohydrate; 4 g fiber; 49 g protein; 55 mg cholesterol; 591 mg sodium

alt WHOLE GRAINS are great sources of B vitamins, vitamin E, magnesium, and iron. They also contain lots of fiber to keep you fuller longer—which can help you lose weight.

WHOLE GRAIN WAFFLE

  • 1 frozen whole grain low-fat waffle
  • 3 ounces vegetarian sausage
  • 2 teaspoons maple syrup
  • 1 cup blueberries
  • 1 cup fat-free milk

1. Prepare the waffle and the sausage according to package directions.

2. Place the waffle on a plate, drizzle with syrup, and sprinkle with the blueberries. Serve with the sausage and milk.

MAKES 1 SERVING

PER SERVING: 397 calories; 4 g total fat; 2 g saturated fat; 68 g carbohydrate; 7 g fiber; 25 g protein; 12 mg cholesterol; 545 mg sodium

nutrition notes

    

alt BLUEBERRIES are among the fruits with the highest antioxidant activity, which means they can help protect against aging and diseases associated with cell damage (like cancer and Alzheimer’s disease).

WHOLE GRAIN CEREAL AND BANANA

  • ¾ cup whole grain flakes cereal
  • 1 small banana, sliced
  • 2 teaspoons chopped walnuts
  • 1 cup fat-free milk
  • 3 ounces cooked Turkey Breakfast Sausage (page 62)

Combine the cereal, banana, walnuts, and milk in a bowl. Serve with the sausage.

MAKES 1 SERVING

PER SERVING: 407 calories; 3 g total fat; 0 g saturated fat; 61 g carbohydrate; 9 g fiber; 42 g protein; 48 mg cholesterol; 566 mg sodium

alt WALNUTS have higher levels of omega-3 fatty acids (the good fats!) than other nuts. In fact, studies have shown that eating walnuts can reduce the risk of heart disease. Walnuts are also great sources of manganese, which is essential for bone health.

CHERRY VANILLA SMOOTHIE

  • 1 multigrain English muffin
  • 2 tablespoons reduced-fat cream cheese
  • 1 cup unsweetened frozen cherries
  • 1 cup fat-free milk
  • 3 ounces firm silken low-fat tofu
  • 2 teaspoons honey
  •  ½ teaspoon vanilla extract

1. Toast the English muffin and spread with cream cheese.

2. Combine the cherries, milk, tofu, honey, and vanilla in a blender and process until smooth. Serve with the English muffin.

MAKES 1 SERVING

PER SERVING: 404 calories; 7 g total fat; 3 g saturated fat; 66 g carbohydrate; 5 g fiber; 22 g protein; 20 mg cholesterol; 377 mg sodium

nutrition notes

    

alt CHERRIES are stone fruits, related to plums, peaches, and nectarines. Studies indicate that eating antioxidant-rich cherries may help reduce the risk of many diseases associated with age, including arthritis, heart disease, diabetes, and certain kinds of cancer.

BANANA SMOOTHIE

  • 1 tablespoon plus 1 teaspoon soy nut butter
  • 1 small whole wheat pita bread (4" diameter)
  • 1 small frozen banana
  • 1 cup fat-free milk
  • 3 ounces soft silken tofu
  • 2 teaspoons honey

1. Spread the soy nut butter on the pita bread.

2. Combine the banana, milk, tofu, and honey in a blender and process until smooth. Serve with the pita.

MAKES 1 SERVING

PER SERVING: 397 calories; 7 g total fat; 1 g saturated fat; 68 g carbohydrate; 5 g fiber; 18 g protein; 3 mg cholesterol; 445 mg sodium

alt BANANAS are high in potassium, which is essential for maintaining normal blood pressure and heart function. 

Notes - CHAPTER 4

1 K. Fujioka et al, “The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome,” Journal of Medicinal Food, 9(2006):49-54.

2 K.J. Acheson et al, “Caffeine and coffee: their influence on metabolic rate and substrate oxidation in normal weight and obese individuals,” American Journal of Clinical Nutrition, 33(1980):989-997.

3 M.S. Westerterp-Plantenga, et al., “Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation,” Obesity Research, 13(2005):1195-1204.