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.