Posts Tagged ‘Breakfast’

PUMPKIN-CRUNCH GRANOLA

When I get to eat a sweet and satisfy a crunch with good-for-me complex carbs – that’s a good day!  This mix is everything you love a granola to be.  Slightly sweet, spicy, nutty, crunchy, nice-sized chunks, and lots of oats.  

Oh, and it makes your house smell like Pumpkin Pie.  There’s never anything awful about that.

Add this to some Greek-style yogurt with a Gold Caramel Sauce swirl – super.   In a bowl with a little almond milk – fabulous.  Sprinkled as a crust on Apple Crisp – so good.  

Don’t leave out the egg yolk – it’s for the “clump factor”.  Without the stickiness that sugar gives the clumps are lost!  Adding some chopped dried cranberries/cherries/raisins or some chocolate chunks would be wonderful, too.

(Thanks to Lynne  for the inspiration!)

Personally, I think this is better as it sits, so I’d make it ahead and store for a day or two!

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1/4 cup pure pumpkin puree

1/4 cup sugar-free maple syrup (OR agave)

1/3 cup  Whey Low Gold (OR Splenda Granular)

2 tablespoons sugar free Caramel Syrup (OR Vanilla, Toffee, Hazelnut…etc) OR add 2 T. more of maple syrup

1 egg yolk

2 teaspoons Pumpkin Pie Spice (OR 1 t. cinnamon, 1/2 t. ginger, 1/4 t. cloves, 1/8 t. nutmeg)

1 teaspoon vanilla extract

1/4 teaspoon salt

3 cups old-fashioned oats

1 cup chopped pecans (OR walnuts, macadamia nuts, coconut, etc)

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In a medium bowl combine the pumpkin, agave, WL Gold, caramel syrup, egg yolk, spice, vanilla, and salt.  Stir in the oats and nuts until every flake is coated.

Preheat oven to 275 degrees.  Coat a 11 inch baking sheet with vegetable cooking spray and spread the oat mixture evenly.  Bake for 45-60 minutes (stirring every 15 minutes) or until deep brown.  Allow to cool completely on the baking sheet.  Store in an airtight container.  Makes approx 15 (1/4-cup) servings.

Per 1/4 cup: Calories 119; Protein 6 g; Fat 8 g; NET Carbs 11 g; (Fiber4 g); Sugar 4 g; Sodium 41 mg

With Agave:  Per 1/4 cup: Calories 135; Protein 6 g; Fat 8 g; NET Carbs 16 g; (Fiber 4 g); Sugar 8 g; Sodium 41 mg


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RICOTTA APPLE PANCAKES

These little wonders are light and fluffy. They actually hold together like pancakes should!

I’ve only used apples, but zucchini would work well, too.   Change up the spices or add some different extracts…

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3 eggs, separated
1 whole egg
1 cup part skin ricotta
1/2 teaspoon Vanilla
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon Apple Pie Spice OR cinnamon
1 tablespoon Splenda
1/4 cup all purpose flour
1 cup grated apple – can leave the skin on

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Beat 3 egg whites until stiff; set aside. Combine remaining ingredients just until blended. Fold in egg whites. Spray skillet with non stick spray and heat over medium-low. Drop batter by tablespoonfuls into hot skillet and cook until golden brown, turning once. Make 8 – three pancakes servings.

Per Serving: Calories 94, Protein 7 g; Fat 5 g; Carbs 4 g; Sugar 2 g; Sodium 119 mg

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NUTTY GRANOLA

The combinations are absolutely endless with this recipe.  Subtract anything you don’t care for or add anything else that you love.

I’ve used it as a topping on fruit crisp, sprinkled it into yogurt or a trifle, made it into trail mix with sugar free candies and dried, unsweetened fruits.

This also gives you a good excuse to check out the bulk bins in the natural foods section of your supermarket. It may seem expensive to purchase all the ingredients, but it is worth it…and when you break it down into 50 servings…it’s nothing compared to the quality!

Remember that the carbs and some of the fats come from nuts and whole grains…good for you, in moderation.

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Vegetable Cooking Spray
3 cups old-fashioned oats
1/2 cup almonds (sliced, or slivered)
1/2 cup cashew halves (roasted, salted)
1/2 cup sunflower seeds (raw or roasted)
1/2 cup peanuts (roasted, salted)
1/2 cup pecan halves
1/2 cup unsweetened coconut
1/2 cup wheat germ
1/2 cup sesame seeds or flax seeds
1/2 cup vegetable oil
3 tablespoons butter
1 cup Splenda OR Whey Low Granular and Gold, mixed OR sugar if you aren’t watching those
1/2 cup sugar free or regular honey OR sugar free or regular pancake syrup OR combo
1/2 cup peanut butter
1/4 teaspoon salt
1 teaspoon vanilla extract (try almond or maple)
1 teaspoon cinnamon

Preheat oven to 275 degrees.
(I have a very large stainless bowl that I mix it in and put it right into the oven to bake. Works great!)
In a large bowl, coated with vegetable cooking spray,  combine, oats, almonds, cashews, sun seeds, peanuts, pecans, coconut, wheat germ, and sesame or flax seeds. In a small saucepan, over medium heat, stir together until melted the oil, butter, Splenda, syrup or honey, peanut butter, salt, vanilla, and cinnamon. Pour over the oat mixture and stir very well, until all is coated.

If the bowl you are mixing it in is metal put it directly into the oven. If not, spread mixture into a large roasting pan or a large baking sheet. Place in oven and bake, stirring every 20 minutes, until golden brown and the oats lose their ‘raw’ taste. (Takes 2 hours or longer when I use the bowl. The pan will be more like 1 1/2 hours.) Remove from oven and allow to cool completely, stirring occasionally. Once cooled, store in an airtight container. Makes about fifty 2-tablespoon servings.

Per 2 tablespoons: Calories 106: Protein 3 g; Fat 9 g; Carbs 5 g; Sugar 1 g; Sodium 30 mg

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SPICED RICOTTA PANCAKES WITH GINGER-PEAR BUTTER

These little pancakes are not overly sweet and go great with the Ginger-Pear Butter.   A 1/4 cup Greek-style yogurt on top and you’ve got a filling breakfast that should keep the cravings at bay.

Even if you just make the butter – wow!

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1/2 cup flour
1/4 cup almond flour
Pinch salt
1 teaspoon baking powder
3/4 teaspoon ginger
1/2 teaspoon cinnamon
1/8 teaspoon cloves
2 eggs
1 cup ricotta cheese
1/3 cup skim milk
1 1/2 tablespoons molasses
2 tablespoons Splenda (sugar)
1 teaspoon instant coffee crystals

In a small bowl combine four, almond flour, salt, baking soda, ginger, cinnamon, and cloves. Set aside.
In a large bowl whisk together eggs, ricotta, milk, molasses, Splenda, and coffee crystals. Stir flour mixture into egg mixture just until combined. Heat a large frying pan or griddle over medium heat. Spray with vegetable cooking spray. Drop batter by rounded tablespoons onto hot pan and cook for 2-3 minutes. Flip and cook until set, another 2 minutes or so. Makes 9 servings, 2 pancakes each.

Per Serving: 130 Cal; 6 g Protein; 5 g Tot Fat; 15 g Carb; 2 g Fiber; 6 g Sugar; 116 mg Sodium

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GINGER-PEAR BUTTER

Two 14-ounce cans pears in juice
Zest and juice of one lemon
1/3 – 1/2 cup Splenda (sugar)
1 vanilla bean, split OR 1 1/2 teaspoons vanilla extract
Pinch of salt
1/8 teaspoon cardamom
1/8 teaspoon cloves
1/8 teaspoon ginger

Drain pears and puree in blender or food processor. In a small saucepan place the pear puree, lemon zest and juice, Splenda (sugar), vanilla bean, salt, cardamom, cloves, and ginger. Bring to a boil and reduce heat to medium-low. Continue to cook for 1-1 1/2 hours or until reduced and thickened. Stir occasionally. Allow to cool and store in a covered container in the refrigerator.

 

 

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PLUM CLAFOUTIS

Silk pajamas, gauzy curtains, a sweet morning breeze through the window…a sleeping kitty, a captivating book, a cup of coffee laced with cream – and a gorgeous Clafouti studded with ruby jewels…sigh…


I’m not sure if it’s supposed to be a dessert, but I like it for breakfast. With a little warm cream drizzled over – what a way to start the day!

I’ve taken out some of the heavy flour and added satiny sour cream for a lighter, softer, richer version. So, so fabulous!

Any fruit is welcome to star in this recipe. Berries, pears, nectraines – whatever your little heart desires.
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Vegetable cooking spray
2 eggs
1/3 cup Splenda Granular
1 teaspoon pure vanilla extract
1/2 teaspoon almond extract
3 tablespoons flour
1/8 teaspoon salt
2/3 cup sour cream OR Greek-style yogurt
1/3 cup milk
5-6 plums – depending on the size
2 tablespoons butter, melted
2 teaspoons REAL sugar

Preheat oven to 350 degrees. Coat six 4-ounce ramekins, or a pie plate with cooking spray and set aside. (If using ramekins, place on a baking sheet.)

In a large bowl whisk the eggs with the 1/3 cup of Splenda until combined. Whisk in the vanilla and almond extracts, flour, and salt until smooth. Whisk in sour cream OR yogurt and milk. Set aside to rest for at least 10 minutes.

Cut plums in half and remove pits. You may quarter or dice them or leave each half whole. Place enough in each ramekin to cover the bottom. Divide the egg batter amongst the cups and bake for 20-25 (30-40 for pie plate) minutes or until set. (They will be pale.) Remove from the oven and turn on the broiler.

Drizzle the melted butter over clafouti and sprinkle with the 2 teaspoons REAL sugar. Return to the oven, under the broiler, for 1-2 minutes or until golden brown. Serve warm.  Makes 6 servings.
 

With sour cream
Per Serving: 135 Cal; 4 g Protein; 10 g Tot Fat; 8 g Carb; 0 g Fiber; 4 g Sugar; 124 mg Sodium
With Greek-style yogurt
Per Serving: 115 Cal; 5 g Protein; 7 g Tot Fat; 8 g Carb; 0 g Fiber; 5 g Sugar; 122 mg Sodium
With sour cream
Per Serving: 135 Cal; 4 g Protein; 10 g Tot Fat; 8 g Carb; 0 g Fiber; 4 g Sugar; 124 mg Sodium
With Greek-style yogurt
Per Serving: 115 Cal; 5 g Protein; 7 g Tot Fat; 8 g Carb; 0 g Fiber; 5 g Sugar; 122 mg Sodium
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ONION CUSTARDS
There aren’t many things that smell better than sweet onions simmering in butter!  Slowly coaxing them into a golden brown color  makes them so, so good!
I used Montery Jack cheese in these, only because I wanted them NOW, and didn’t have Swiss, which is what I really planned on using.  They were wonderful – but I’d really like the nutty flavor of the Swiss – or even a tangy bite of Bleu.  (In case you missed it, that’s a very thinly vieled excuse to make more!)
3 cups thinly sliced sweet onions (I used one LARGE Walla Walla – it actually looked more like a bomb than an onion!)
2 tablespoons butter
2 eggs
1/2 cup milk
1/4 cup half & half (use all milk if you’d like to reduce the calories even more)
1/2 teaspoon salt
1/4 teaspoon black pepper
Dash freshly grated nutmeg
1 tablespoon fresh parsley
1 cup grated cheese – whatever strikes your fancy)
2 tablespoons Parmesan
Preheat the oven to 350 degrees.  Spray four 8-ounce ramekins (or a pie plate) with vegetable cooking spray and place on a baking sheet.
In a large skillet heat the butter and saute the onions, over medium heat, until just turning golden-brown.  Meanwhile, whisk together the eggs, milk, half & half, salt, pepper, nutmeg, and parsley.
Divide the onions among the ramekins; sprinkle the grated cheese over the onions.  Pour the egg mixture over the cheese – should just cover it.  Bake for 15 minutes.  Sprinkle the Parmesan cheese over and continue baking until done – about 5 minutes more.  Serve warm.  Makes 4 servings.
Per Serving: 220 Calories; 15 g Protein; 11 g Tot Fat; 13 g NET Carb; 8 g Sugar; 670 mg Sodium
SAVORY ONION CUSTARDS
There aren’t many things that smell better than sweet onions simmering in butter!  Slowly coaxing them into a golden brown color  makes them so, so good!

I used Montery Jack cheese in these, only because I wanted them NOW, and didn’t have Swiss, which is what I really planned on using.  They were wonderful – but I’d really like the nutty flavor of the Swiss – or even a tangy bite of Bleu.  (In case you missed it, that was a very thinly veiled excuse to make more!)

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3 cups thinly sliced sweet onions (I used one LARGE Walla Walla – it actually looked more like a bomb than an onion!)
1 tablespoon butter
2 eggs
1/2 cup milk
1/4 cup half & half (use all milk if you’d like to reduce the calories even more)
1/2 teaspoon salt
1/4 teaspoon black pepper
Dash freshly grated nutmeg
1 tablespoon fresh parsley
1 cup grated cheese – (whatever strikes your fancy)
2 tablespoons Parmesan
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Preheat the oven to 350 degrees.  Spray four 8-ounce ramekins (or a pie plate) with vegetable cooking spray and place on a baking sheet.
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In a large skillet heat the butter and saute the onions, over medium heat, until just turning golden-brown.  Meanwhile, whisk together the eggs, milk, half & half, salt, pepper, nutmeg, and parsley.
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Divide the onions among the ramekins; sprinkle the grated cheese over the onions.  Pour the egg mixture over the cheese – should just cover it.  Bake for 15 minutes.  Sprinkle the Parmesan cheese over and continue baking until done – about 12 minutes more.  Serve warm.  Makes 4 servings.
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Per Serving: 220 Calories; 15 g Protein; 11 g Tot Fat; 13 g NET Carb; 8 g Sugar; 670 mg Sodium
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GARDEN VEGETABLE QUICHE

Full of protein and whichever vegetables you would like…this is perfect for any meal. Serve with sausages and some whole wheat toast for your family.

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Vegetable cooking spray
1/4 cup minced onion
1/4 cup diced red bell pepper
1 medium zucchini, shredded (about 1 1/2 cups), squeezed dry
1/2 pkg frozen spinach, thawed, squeezed dry
1 tablespoon olive oil
3 eggs
3/4 cup milk
1/2 cup ricotta cheese
1/4 cup sour cream
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried basil
Dash freshly grated nutmeg
1/2 cup shredded cheddar cheese
2 tablespoons grated Parmesan cheese

Preheat oven to 350 degrees. Coat a deep dish pie plate with vegetable cooking spray and set aside.
In a skillet, over medium heat, saute the onion, red pepper, zucchini, and spinach in the olive oil for 7-10 minutes, or until most of the moisture has been released and evaporated from the vegetables. Spread evenly on the bottom of the prepared pie plate.

In a large bowl whisk together the eggs, milk, ricotta, sour cream, salt, black pepper, basil, and nutmeg. Sprinkle the cheddar cheese over the cooked vegetables and carefully pour the egg mixture over the cheese. Sprinkle with the Parmesan and bake for 30-45 minutes or until puffed and set. Makes 8 servings.

Per Serving: 109 Cal; 8 g Protein; 7 g Tot Fat; 4 g Carb; 0 g Fiber; 2 g Sugar; 219 mg Sodium

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