Whats for Breakfast ?

Good Morning!!  Today I would like to talk about what to eat for breakfast.  Nutritionists will tell you that eating breakfast is critical to maintain a healthy lifestyle and control your weight.  It gives your metabolism a kick start and sets you up for a healthy day.  The big question is how to eat healthy in the morning and not get bored with the usual fare.  Cereal with milk and fruit, oatmeal, yogurt and a bagel with fat free cream cheese are all great choices but get really boring after a while.  Below are a couple of recipes that will start your day out with a very healthy breakfast and almost make you forget that you are eating healthy food.


½ cup low fat milk

½ half cup whole grain oat flour

1 large egg white lightly beaten

½ tsp baking soda

¼ tsp vanilla extract

¼ tsp salt

½ cup fresh or frozen blueberries

Sugar free low-calorie pancake syrup

Combine milk, egg white, flour, baking soda, vanilla and salt in a bowl.  Whisk until just blended. Stir in blueberries.  Let batter rest for about 10 minutes.

Heat large non-stick skillet over medium heat.  Spray lightly with olive oil spray.

Pour batter in 1/8 cup portions on to skillet to form 3 or 4 pancakes.  Cook until bubbles form on tops of pancakes (about 2 minutes) Flip over and cook for two minutes more.  Repeat with remainder of batter.  Makes about 8 pancakes.

Place four pancakes on plates.  Top with more fresh blueberries if desired and serve with syrup.

Each serving is about 150 calories.

Image is from Prevention Magazine


1 cup grated vegetables ( squash, carrots, onions, mushrooms, bell peppers or spinach) whatever veggies you like.

1 & 1/4 cup of egg whites or egg substitute

black pepper and salt free seasoning (like Mrs. dash)

1/4 cup low fat cheddar cheese

pre-heat oven to 350 degrees.

Lightly saute the vegetables in a frying pan until tender.

Coat a six cup muffin pan with olive oil spray.  place a small amount of vegetables in bottom of each muffin cup.  Then fill cups 3/4 full with egg whites.  Add pepper and salt free seasoning to taste and sprinkle a little cheese on top.

Bake for about ten minutes until eggs are just set.  Cool in pan for about 5 minutes.  Enjoy!

Each muffin cup is about 40 calories.

I hope you like these recipes.  I weigh in tomorrow (Wednesday), so I will talk to you again after that happens.  Have a great day.



Enjoy Lasagna under 250 calories

Do you love lasagna?  So do I.  Unfortunately, the regular old lasagna has so much fat and calories that it can never be considered a healthy food.  Thanks to The Biggest Loser cookbook, I have found a really healthy alternative for less than 250 calories per serving.  It is very simple to make and is very high in nutrients.  Here is what you do.  Prepare your lasagna with the following changes.

Substitute thinly sliced zucchini for the lasagna noodles.  Make sure you use low fat tomatoe sauce and low fat mozarella cheese.  Substitute turkey italian sausage for the normal italian susage and substitute fat free cottage cheese for the ricotta cheese.  NOTE:  you should slice your zucchini the day before and let it drain overnight.  You should also drain your cottage cheese to get rid of the excess liquid.  This will make your lasagna firmer and easier to cut and serve.  I mix italian spices and two egg whites into the cottage cheese just before putting the lasagna together.  You can add any other vegetables ( onions, peppers, celery, etc) but I saute these along with the turkey italian sausage to soften them up a little bit before putting them into the lasagna.  Build your lasagn in layers of the vegetables, cottage cheese, tomato sauce, sausage and cheese using the zucchini instead of noodles.  Bake at 375 degrees for 1 hour.  Enjoy.   About 240 calories in a one cup serving.  I made this two nights ago and served with a spinach salad.  Delicious.   Here are the pictures of the before and after cooking.  Enjoy !!!

P.S.  Weighed in this morning… Down another pound last week.  Makes my total 51 pounds.  Pretty sweet !

It’s Monday

Hello All,  Well, it is Monday and the weekend was great ! I was able to stay within my calorie goal, even going to our friends house for dinner on Saturday.  Chicken and salad for dinner and a great dessert of angel food cake, strawberries, blueberries and a little whipped cream.  Tasted great and only about 300 calories in that dessert.  In my last post, I promised you a couple of recipes.  Here they are:



One pint of grape tomatoes

Olive oil/balsamic Vinegar/ dried oregano/ basil

Place tomatoes on a double layer of aluminum foil.  Pour a little olive oil over tomatoes. Sprinkle with oregano and fresh basil and a dash of balsamic vinegar.  Add a sprinkle of Mrs. Dash salt free seasoning.  Fold aluminum foil up around the tomatoes and fold to close tightly.  Place on hot grill or in the oven for about 15 minutes.  Enjoy !!!!  About 50 calories per 1 cup serving.

  1. Grilled Summer Vegetables

Summer Squash or Zucchini sliced length wise top to bottom in 1/3 inch slices.  Place on hot grill and brush on fat free Italian dressing.  Grill about 3 –  5 minutes until just softened.  Flip over and brush more dressing on the second side.  This is a great side dish with B/B-Q chicken.  One cup of these roasted vegetables has about 40 calories.  Really good.  Hint:  You can also do these on a George Foreman grill if it is too cold to grill outside.

  • Grilled Cheesy Garlic Corn

For those of you like me that cannot live without sweet corn in the summer, this recipe is great.  Husk corn and remove all silk.  Place each ear on aluminum foil.  Spray with substitute butter spray ( like “ I can’t believe it’s not butter” )  Sprinkle each ear with some garlic powder and some low fat parmesan cheese.  Wrap each ear up tightly and grill for about 15 minutes, turning frequently.  Really tasty and a serving of two ears (about 1 cup of corn) is about 190 calories.

I hope you enjoy these recipes as much as I do.  I will send a couple more of them later this week.

Cheers,    Dale