wake-up call
Even though eating breakfast has long been linked to good health and a nutritious diet, skipping the morning meal may seem like an easy way to cut calories when trying to lose weight.
Yet breakfast eaters tend to weigh less than breakfast skippers and some studies have even found that skippers can end up eating more calories through the course of the day compared to those who have an a.m. meal. If you’re missing out on breakfast, stop: you’re more likely to be famished by lunch and end up eating too much.
Eating breakfast is one of the key strategies for maintaining lost pounds. It can also help to reduce hunger later in the day, as well as provide key nutrients that may enhance physical activity, another key strategy for maintaining weight loss.
The bottom line: Making breakfast part of your daily routine can help you achieve long-term, sustainable weight loss. An ideal breakfast is a combination of protein (which slows digestion) and carbohydrates (which deliver a quick shot of energy). Here are some good choices:
• low-fat cheese and tomato slices on a whole-wheat English muffin
• high-fiber cereal with fat-free or low-fat milk and dried or fresh fruit
• peanut butter and jelly on multigrain or whole wheat bread
• hard-boiled or scrambled eggs (or egg whites) with a slice of whole-wheat toast
• low-fat yogurt and a grain-rich cereal bar
• a banana and a small handful of peanuts or almonds
five easy breakfasts that follow Simple Start
1 cup plain fat-free Greek yogurt topped with ½ cup sliced fresh strawberries and 1 slice reduced-calorie rye toast
PointsPlus value: 5
2 slices reduced-calorie whole-wheat toast topped with ½ cup fat-free ricotta cheese and ½ cup fresh raspberries
PointsPlus value: 5
1 cup unsweetened oatmeal (cooked in water) and topped with ½ cup fresh blueberries
PointsPlus value: 5
½ cup Fiber One Original Bran with ¾ cup fat-free milk and ½ of a sliced banana
PointsPlus value: 5
2 poached eggs with 1 slice reduced-calorie whole-wheat toast and ½ cup cherry tomatoes
PointsPlus value: 5
savory swiss chard and feta tart
Serves 12 • Vegetarian
1 cup whole wheat pastry flour
1 cup all-purpose flour
½ teaspoon salt
¼ cup olive oil
4–5 tablespoons cold water
1½ pounds Swiss chard, stems and leaves separated and each coarsely chopped
3 garlic cloves, minced
½ cup reduced-sodium vegetable broth
1 cup part-skim ricotta cheese
1 large egg
2 large egg whites
¼ cup crumbled reduced-fat feta cheese
8 oil-cured black olives, pitted and chopped
1 teaspoon chopped fresh thyme
1 tablespoon toasted pine nuts
1 Preheat oven to 400°F.
2 To make crust, put whole wheat flour, all-purpose flour, and salt in food processor; pulse until blended. Pour oil through feed tube and pulse until mixture resembles coarse crumbs. Pour water, 1 tablespoon at a time, through feed tube and pulse until dough forms. Turn dough onto lightly floured surface; roll out to 13-inch circle and ease it into 11-inch tart pan with removable bottom, pressing dough evenly onto bottom and up sides of pan. Prick dough all over with fork. Roll rolling pin over rim of pan to cut off overhanging dough.
3 Line tart shell with foil; fill with pie weights or dried beans. Bake until dough looks dried around edges, about 20 minutes; remove foil and weights. Return tart shell to oven and continue to bake just until crust is golden, 10–12 minutes longer. Cool crust in pan on rack 10 minutes.
4 Meanwhile, to make filling, spray large nonstick skillet with nonstick spray and set over medium heat. Add Swiss chard stems and cook, stirring occasionally, until tender, about 10 minutes. Add garlic and cook 2 minutes. Add Swiss chard leaves and broth; bring to boil. Reduce heat and simmer, covered, stirring occasionally, until stems and leaves are very tender, 10–12 minutes. Pour mixture into large sieve set over bowl; let drain 10 minutes.
5 Whisk together ricotta, egg, and egg whites in large bowl. Stir in feta, olives, and thyme. Stir in chard mixture. Spoon filling into cooled crust and sprinkle with pine nuts. Bake until top is browned and puffed, about 30 minutes. Let cool at least 10 minutes. Remove tart ring and cut tart into 12 slices. Serve warm or at room temperature.
PER SERVING (1 slice): 170 Cal, 8 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 25 mg Chol, 321 mg Sod, 18 g Carb, 2 g Fib,7 g Prot, 109 mg Calc.
PointsPlus value: 4.
coconut-almond french toast with tropical fruit
Serves 8 • Vegetarian
1¼ cups almond milk
1 cup fat-free egg substitute
4 tablespoons packed light brown sugar
¼ teaspoon almond extract
8 slices whole wheat sandwich bread
⅓ cup flaked sweetened coconut
2 large bananas, halved lengthwise and sliced
1 mango, peeled, pitted, and diced
½ pineapple, peeled, cored, and diced
½ (1-pound) container strawberries, hulled and diced
1 tablespoon lime juice
1 tablespoon confectioners’ sugar
1 Whisk together almond milk, egg substitute, 2 tablespoons brown sugar, and almond extract in large shallow bowl or pie plate. Dip bread into egg mixture, one slice at a time, until evenly soaked. Sprinkle evenly with coconut.
2 Spray large nonstick skillet with nonstick spray; set over medium heat. Add soaked bread to skillet in batches; cook until browned, 2 minutes on each side.
3 Meanwhile, stir together remaining 2 tablespoons brown sugar, bananas, mango, pineapple, strawberries, and lime juice. Divide French toast among 8 plates; top evenly with fruit. Sprinkle with confectioners’ sugar.
PER SERVING (1 slice French toast with ½ cup fruit): 231 Cal, 3 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 235 mg Sod, 46 g Carb, 5 g Fib, 8 g Prot, 136 mg Calc.
PointsPlus value: 6.
cook’s note
You can use any fruit to make the fruit topping for the French toast, depending on what you have on hand. Try blueberries, raspberries, grapes, or orange segments.
Coconut-Almond French Toast with Tropical Fruit
corn and gruyère spoonbread
Serves 6 • Vegetarian
2 cups fat-free milk
1 tablespoon olive oil
½ teaspoon salt
½ cup cornmeal
1 (10-ounce) package frozen corn kernels, thawed
4 scallions, thinly sliced
½ cup shredded Gruyère cheese
½ red bell pepper, minced
1 jalapeño pepper, seeded and minced
2 large egg yolks
4 large egg whites
¼ teaspoon cream of tartar
1 Bring milk, oil, and salt to boil in large saucepan over medium-high heat. Very slowly whisk in cornmeal. Reduce heat, switch to wooden spoon, and cook, stirring, until mixture is thickened and smooth, about 5 minutes. Remove pan from heat and stir in corn, scallions, cheese, bell pepper, and jalapeño. Stir egg yolks in one at a time, stirring until blended. Transfer mixture to large bowl and let cool slightly.
2 Preheat oven to 375°F. Spray 8-inch-square baking dish with nonstick spray.
3 With electric mixer on high speed, beat egg whites until foamy; add cream of tartar and beat until soft peaks form. Stir one fourth of egg whites into cornmeal mixture. Fold in remaining egg whites with rubber spatula. Scrape mixture into baking dish; level top. Bake until puffed and cooked through, about 30 minutes.
PER SERVING (generous ¾ cup): 207 Cal, 7 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 72 mg Chol, 304 mg Sod, 25 g Carb, 2 g Fib, 11 g Prot, 209 mg Calc.
PointsPlus value: 5.
cook’s note
Spoonbread is almost like a soufflé, achieving its light texture and puffy appearance from beaten egg whites. It’s an ideal dish for brunch, or you can serve it as many Southerners do, as a dinnertime side dish.
baked skillet pancake with peach-blueberry compote
Serves 4 • Vegetarian
3 large eggs
1 large egg white
¾ cup fat-free milk
1 teaspoon vanilla extract
½ cup white whole wheat flour
2 tablespoons plus ¼ cup sugar
¼ teaspoon ground cinnamon
¼ teaspoon salt
2 teaspoons unsalted butter
3 tablespoons water
1 tablespoon lemon juice
3 peaches or nectarines, peeled and thinly sliced
1½ cups blueberries
1 Preheat oven to 425°F. Place 10-inch ovenproof skillet in oven to heat for 5 minutes.
2 Whisk together eggs, egg white, milk, vanilla extract, flour, 2 tablespoons sugar, cinnamon, and salt in large bowl until smooth.
3 Remove skillet from oven, add butter, and swirl so that butter covers skillet. Pour in batter. Bake until puffed and browned at edges, about 20 minutes.
4 Meanwhile, to make compote, stir together remaining ¼ cup sugar, water, and lemon juice in a medium saucepan. Set over medium-high heat and bring to boil, stirring until the sugar is dissolved. Reduce heat and simmer 1 minute. Add peaches and blueberries and simmer, stirring occasionally, until fruit is warm, about 4 minutes.
5 Cut pancake into 4 wedges and serve at once with compote.
PER SERVING (¼ of pancake with 1 cup compote): 298 Cal, 7 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 146 mg Chol, 245 mg Sod, 52 g Carb, 5 g Fib, 11 g Prot, 94 mg Calc.
PointsPlus value: 8.
cook’s note
A cast-iron skillet works best for baking the pancake, but any heavy ovenproof skillet will do. Serve the pancake immediately when it comes out of the oven, since it rapidly deflates as it cools.
apple-cinnamon dutch baby
Serves 6 • Vegetarian
1 teaspoon canola oil
2 Golden Delicious apples, peeled, cored, and cut into thin wedges
3 tablespoons apple juice or cider
½ teaspoon ground cinnamon
Pinch grated nutmeg
2 tablespoons granulated sugar
¾ cup fat-free milk
1 large egg
1 large egg white
2 teaspoons unsalted butter, melted
¼ teaspoon salt
½ cup all-purpose flour
1 tablespoon confectioners’ sugar
1 Heat oil in medium ovenproof skillet over medium heat. Add apples, apple juice, cinnamon, nutmeg, and 1 tablespoon granulated sugar. Cook, uncovered, stirring occasionally, until apples are tender and most liquid has evaporated, about 10 minutes.
2 Meanwhile, preheat oven to 400°F. Whisk together milk, egg, egg white, melted butter, salt, and remaining 1 tablespoon granulated sugar in medium bowl. Gradually whisk in flour, whisking until smooth. Pour batter over hot apple mixture. Transfer to oven and bake 20 minutes.
3 Reduce oven temperature to 350°F and continue to bake until pancake is puffed and golden, 15–20 minutes longer. Cool pancake in skillet on rack 10 minutes. Sprinkle top lightly with confectioners’ sugar and cut into 6 wedges. Serve warm or at room temperature.
PER SERVING (1 wedge): 135 Cal, 3 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 39 mg Chol, 133 mg Sod, 23 g Carb, 1 g Fib, 4 g Prot, 49 mg Calc.
PointsPlus value: 4.
cook’s note
This big pancake makes an easy, simple dessert, too. To dress it up a bit, you can serve each slice topped with light vanilla ice cream (a ¼-cup scoop of light vanilla ice cream will increase the per-serving PointsPlus value by 1).
Lemon–Poppy Seed Flax Muffins and Apple-Cinnamon Dutch Baby