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Now that fall is here and school has
started, it is time to renew your family's
membership in the Breakfast Club. Breakfast,
as the first meal of the day, provides a
ready source of energy and nutrients for the
morning ahead. Studies have shown that
children who eat breakfast perform better in
school. Did you know that breakfast eaters
have fewer weight problems?
Looking for diabetic friendly, low sodium, high fiber or meatless recipes? Check out our Search Recipes above.
- 1 cup unsweetened apple juice
- 1 (8 ounce) carton plain nonfat yogurt
- 2 Tbsp. honey
- 1/8 tsp. apple pie spice
- 4 ice cubes
Combine apple juice, yogurt, honey and
apple pie spice in a blender container.
Blend 1 minute. Gradually add the ice and
blend until smooth. Serve immediately.
Makes 2 servings. Per serving: 170 calories. Fat: 0
grams. Sodium: 85 milligrams. Fiber: .2 grams
For persons with diabetes, omit the honey and add sugar substitute to taste.
- 1 (14 oz.) package banana quick bread
- 1 (8 oz.) carton plain nonfat yogurt
- 1/2 cup apple butter
- 1/4 cup oil
- 1 egg
Preheat oven to 400 degrees. Spray 12
muffin cups with no stick cooking spray. In
a large bowl, combine quick bread mix,
yogurt, apple butter, oil and egg. Stir 50
to 75 strokes by hand or until dry
ingredients are moistened. Divide evenly
among muffin cups.
Bake in preheated oven for 15 to 20
minutes or until a toothpick inserted in the
center comes out clean. Cool 5 minutes;
remove from pan.
Makes 12 muffins. Per muffin: 207 calories. Fat: 6.6
grams. Sodium: 221 milligrams. Fiber: .2 grams.
Bake some muffins on the weekend and keep
them handy for the rest of the week. Freeze
them to keep them fresh.
Tastes great with scrambled egg substitute or with Canadian bacon and toast.
- 3 cups ready to serve chicken broth
- 3/4 cup quick cooking grits
- 1/4 cup chopped green chilies (mild,
- 1 medium tomato, diced
- 1 Tbsp. sliced green onion
- 1 Tbsp. chopped cilantro
- Pepper, to taste
Heat chicken broth to boiling in a large
saucepan. Gradually add grits and cook,
stirring, over medium heat until thickened.
Add remaining ingredients. Stir well and
Makes 4 servings. Per serving: 120 calories. Fat: 1 gram. Fiber: 1.4 grams. Sodium: 634 mg.
Serve with oven fries and crusty bread for a tasty meal.
- 1 Tbsp. light margarine
- 1 (16 ounce) package corn, broccoli and
red pepper combination vegetables
- 1/4 tsp. dried thyme
- 1 cup liquid egg substitute
- 4 egg whites
- Salt and pepper, to taste
- 1/4 tsp. hot pepper sauce
- 2 cup shredded light cheddar
Preheat a large nonstick skillet with a
heat proof handle. Add margarine and melt.
Add vegetables and thyme; cook 6 to 8 minutes
or until tender.
In a medium bowl, combine the egg
substitute, egg whites and seasoning and mix
well. Pour over vegetables in skillet;
cover. Reduce the heat to low. Cook 10
minutes or until eggs are set on the bottom
and the frittata is lightly browned on the
bottom. Sprinkle with cheese; place under a
preheated broiler until cheese melts and eggs
are set on top.
Makes 4 servings.
Per serving: 163 calories. Fat: 5
grams. Sodium: 464 milligrams. Fiber: 2.3 grams.
- 1 cup egg substitute
- 2/3 cup fat free milk
- 3 Tbsp. sugar
- 1/2 tsp. vanilla extract
- 8 slices (1 inch thick) stale Italian
- No stick cooking spray
Preheat oven to 375 degrees. Combine egg
substitute, milk, sugar and vanilla in a
shallow pan and mix well. Place bread in a
single layer in pan. Soak bread in egg
mixture 2 minutes. Turn and soak until
remaining egg mixture is absorbed. Spray a
nonstick baking sheet with no stick cooking
spray. Place bread slices on cookie sheet and
spray top of bread slices with no stick
cooking spray. Bake 15 minutes. Turn and bake
an additional 10 minutes or until golden.
Serve with syrup or fresh fruit.
Makes 8 slices. Per slice: 116 calories. Fat: Trace. Sodium: 263 milligrams. Fiber: .5 grams.
For persons with diabetes, omit sugar and add one individual packet of artificial sweetener. Serve with fresh fruit.
- 1 (6 ounce) can frozen orange juice
- 1 cup low fat milk
- 2 cup water
- 2 tsp. vanilla extract
- 10 ice cubes
Combine the orange juice concentrate,
milk, water and vanilla in the blender.
Blend 2 minutes. Slowly add ice and blend
until smooth. Serve immediately.
Makes 4 servings. Per serving: 115 calories. Fat: 1
gram. Sodium: 31 milligrams. Fiber: .4 grams.
For a richer shake, add 1/4 cup nonfat dry milk powder.
- 2 cups light baking mix
- 1 tsp. pumpkin pie spice
- 1/4 cup golden raisins
- 1 cup solid pack pumpkin
- 1/2 cup brown sugar, packed
- 1 egg
- 2 cup skim milk
- 2 Tbsp. oil
- Cinnamon sugar
Preheat oven to 400 degrees. Spray 9
muffin cups with no stick spray. In a large
bowl, combine baking mix, pumpkin pie spice
and raisins. In a second bowl, combine
pumpkin, brown sugar, egg, milk and oil. Mix
well. Add pumpkin mixture to dry
ingredients. Stir just until moistened.
Divide evenly among muffin cups. Sprinkle
with cinnamon sugar.
Bake in preheated oven 15 to 20 minutes or
until toothpick comes out clean. Cool for 5
minutes and remove from pans.
Makes 9 muffins. Per muffin: 175 calories. Fat: 5.5 grams. Sodium: 308 milligrams. Fiber: 1 grams.
- 1 (10 ounce) package low fat frozen
waffles (8 to a package)
- 4 tsp. Dijon mustard
- 4 thin slices 97 % fat free cooked ham
- 4 thin slices Swiss processed cheese food
- 2 cup liquid egg substitute
- 1/4 cup skim milk
Preheat oven to 400 degrees. Spread 1
teaspoon of mustard on four waffles. Place a
ham slice and a slice of cheese on each
waffle and top with a second waffle. Fold or
trim ham and cheese to fit the waffle.
Combine egg substitute and milk in a shallow
dish. Dip waffle sandwich in egg mixture to
coat generously on both sides. Place on a
nonstick cookie sheet. Place in preheated
oven and bake 10 minutes. Turn and bake 5
minutes longer or until cheese is melted and
waffles are crisp.
Makes 4 sandwiches. Per serving: 296 calories. Fat: 9 grams. Sodium: 893 milligrams. Fiber: 1.3 grams.
Serve with vegetable soup to make a quick and easy dinner.