Recipes
Breakfast and Brunch
Oatmeal Pancakes
Not only are these pancakes heart-healthy and
delicious, but they don’t weigh you down like regular pancakes tend
to do.
2 cups oatmeal (quick coo king is fine, but don’t
use instant oatmeal)
3 cups low-fat buttermilk
½ cup egg whites or 2 organic, free range eggs
½ cup oat flour (regular flour is ok, but oat flour is healthier
and tastier in this recipe)
1 ½ tsp. baking powder
1 tbsp. Canola oil
1 tbsp. cinnamon
½ tsp. Nutmeg
¼ tsp. Ginger
¼ tsp. Allspice
1) Mix oats and buttermilk together in bowl until
blended. Place in refrigerator overnight.
2) The morning of your breakfast, add all ingredients together with oat
mixture and blend. You may need to add a splash of buttermilk if it is
a little thick.
3) Grease a flat skillet and make the pancakes just like you make regular
pancakes. If you like silver dollar, make those. If you like one great
big pancake, have at it. Generally I used about ½ cup of batter
per pancake.
4) Flip pancake and cook other side. Both sides should be golden brown.
Tastes great served with a fruit sauce. I served them with a blackberry,
blueberry sauce.
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Berry Sauce
This sauce is packed full of antioxidants and
contains very little sugar. It’s very good for you and tastes great!
Try it with oatmeal pancakes or frozen vanilla yogurt.
1 pint of blackberries
½ pint of blueberries
1 tbsp. sugar (optional)(maple syrup is a good sugar substitute here)
1 tbsp. honey
1 tsp. cinnamon
¼ tsp. nutmeg
¼ tsp. ginger
1/2 cup water
1) Wash berries and mix together with sugar in a medium-sized
bowl. Let set about 10-15 minutes so berries macerate.
2) Place berry mix in a medium-sized kettle. Add honey and spices and
1/2 cup of water and bring to a low boil.
3) Boil for about 10 minutes, stirring occasionally.
4) Then reduce heat and simmer about 20 minutes.
5) Berries will burst and you will have a delicious sauce.
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Pumpkin Bread Squares
You can use a regular bread pan for this recipe
if you like. By using the 9” X 12” pan, it takes about 30
minutes less cooking time. Pack a square in your lunch for the mid-morning
munchies.
1 15 oz. can of pumpkin puree
2 organic free range eggs or 6 tbsp. egg whites
½ cup Canola oil
½ cup brown sugar
1/3 cup white sugar
1 ¾ cup flour
½ tsp. baking powder
¼ tsp. ginger
1 tsp. cinnamon
¼ tsp. nutmeg
2/3 cup chopped pecans
½ cup golden raisins (optional)
Preheat oven to 325 degrees.
1) Blend pumpkin, eggs and canola oil together using a beater or whisk.
Add in sugar and beat to well blended.
2) In a separate bowl, mix together flour and spices.
3) Gradually add the flour mixture into the pumpkin mixture and beat well.
4) Stir in the chopped pecans and raisins (if desired).
5) Grease 9” X 12” pan with canola oil to keep the bread from
sticking. Pour batter into greased pan and spread evenly.
6) Bake at 325 degrees for about 30 minutes or until knife inserted in
center comes out clean.
7) Cut into squares and serve.
Makes about 12 squares (depending on how
you cut them).
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Healthy Resolution Oatmeal
Adding this oatmeal to your diet will be an easy
resolution to keep.
1/2 cup quick cooking oatmeal (not instant)
1 cup vanilla soy millk
1/4 cup vanilla yogurt
1 tbsp. honey
1 tbsp. shelled pistachio nuts
5 or 6 strawberries, sliced
1/2 tsp. flax seeds
1) Add oatmeal and soy milk to medium-sized kettle
and bring to quick boil. Then reduce heat to low and stir and cook another
couple of minutes.
2) Add honey and flax seeds and stir.
3) Remove from heat and stir in remaining ingredients.
Makes one serving.
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Ultimate Chocolate Strawberry Smoothie
This smoothie is delicious and so good for you.
If you take it to work, it will be gone before you get out of your car.
1 cup chocolate soy milk
¼ cup strawberry yogurt
½ cup of frozen strawberries (about 8-10)
1 tbsp. cold prepared coffee (optional)
½ tsp. vanilla
1) Put all ingredients in a blender and blend until
smooth.
2) Pour into a tall glass.
Makes one serving
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Amanda's Blueberry Peach Coffee Cake
Perfect for Sunday brunch.
Preheat oven to 400 degrees.
1 box plain blueberry muffin mix (must include a can of real blueberries)
Topping:
1/4 cup sugar
1/4 flour
1/2 tsp cinnamon
2 tbsp. butter or Smart Balance
1 14-16 oz can of unsweetened sliced peaches or diced peaches –
drained (if using sliced peaches, dice them)
Tools you will need:
8" square cake pan
strainer
Fork or tool to cut in butter
1) Drain blueberries in strainer and rinse with water and drain juice
from peaches. (A can of blueberries will be included in the mix.)
2) In a small bowl, combine sugar, flour, and cinnamon. Cut in two tablespoons
of Smart Balance until the mix is crumbled. If you don't have a tool to
cut in the butter you can use a fork.
3) Prepare the batter according to package directions except do not fold
in blueberries.
4) Spread prepared batter in the bottom of a greased 8"square pan.
Top the batter with blueberries and chopped or diced peaches
5) Bake at 400 degrees for 25 minutes or until golden brown on top.
Serves 6
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Best Banana Breakfast Shake
This shake tastes like Banana pudding. Deliciously
smooth and rich, but low-fat and healthy. Whip one up and pour it in a
to-go cup when you are in a hurry.
1 frozen banana
1 cup low-fat vanilla soy milk
¼ cup pourable low-fat vanilla yogurt
2 ice cubes
½ tsp. vanilla
½ tsp. cinnamon
¼ tsp. ginger
¼ tsp. nutmeg
1) Cut one banana into chunks and freeze (at
least an hour before preparation).
2) Add all ingredients to blender and blend until
frothy.
3) Pour into large glass.
Makes 1 delicious shake.
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Eggbeaters Garden Omelet
Delicious and healthy way to start the weekend.
3/4 cup eggbeaters (= to 3 eggs)
1 tbsp. skim milk
½ tsp. cayenne pepper
½ tsp. garlic powder
Salt & pepper
2 tbsp. diced purple onion
2 tbsp. diced green pepper
1 tbsp. grated your choice of cheese (optional)
1 tbsp. olive oil
1) Mix together first 5 ingredients with wire whisk.
2) Heat oil in omelette pan or small sauce pan on medium heat. Add onions
and sauté a couple of minutes. Add peppers and sauté a few
more minutes until vegetables are tender.
3) Pour omelet mixture into pan with vegetables. Using spatula, lift
edges of omelet while it’s cooking, allowing uncooked egg mixture
to flow out so that omelet will cook evenly. Continue cooking until egg
is set.
4) Add cheese, if desired. Flip one half of omelet over the other half.
It should be browned nicely on the bottom.
5) Serve with toast, veg sausage, fruit or hash browns.
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Ted's Wednesday Breakfast
If you are looking for something different, healthy,
delicious, and quick to make for breakfast, Ted's Wednesday Breakfast
is it.
1 ½ cups liquid yogurt (My friend Ted makes his own. If you don't
live near Ted or an Amish farm, I recommend Traderspoint
Creamery grass-fed, low-fat vanilla yogurt)
2/3 cup oatmeal (not instant), uncooked
2/3 cup fresh or frozen fruit of your choice, sliced
1) Pour half the yogurt in two bowls.
2) Sprinkle half the uncooked oatmeal and half the fruit into each bowl.
3) Stir and serve.
Serves two.
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Spanish Frittata
This frittata is popular in Spain. They cut it
into small slices and eat it as a tapa, cut it into large pieces and eat
in on bread as a sandwich, or eat it plain as the main course in a meal.
4 organic, free range eggs or 1 cup egg whites or Eggbeaters
¼ cup skim milk
1 small white potato
¼ large onion, sliced thin or chopped
1 tsp. cooking oil (either hot pepper oil or olive oil)
¼ cup your choice of low-fat cheese, grated (optional)
Salt & pepper
Preheat oven to 375 degrees
1) Cook the potato in the microwave for about 3-4 minutes. Peel potato
and cut into large chunks.
2) In medium saucepan, sauté onion in cooking oil on medium-high
heat for about 5-8 minutes or until carmelized. Add potato chunks and
stir.
3) In a medium bowl, beat eggs. Beat in milk and salt and pepper.
4) Arrange onion and potato evenly in pan. Pour egg mixture into pan.
Cook on medium heat about 5 minutes. Add grated cheese, if desired.
5) Place pan into pre-heated oven and bake for 15 minutes or until set
and golden brown on top.
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French Toast
Who doesn’t love French Toast for breakfast?
6 slice of French bread or other similar bread, sliced about 1 inch thick
2 organic eggs, beaten or 6 tbsp. egg whites
½ cup skim milk
1 tsp. cinnamon
¼ tsp. allspice
½ tsp. nutmeg
1) Grease a large flat skillet and preheat on medium heat.
2) Whisk all ingredients together (except bread).
3) Dip each side of the bread in the egg mixture. Place each slice of
bread in the preheated skillet. Cook for about 6 or 7 minutes on one side
or until golden brown. Flip and cook the other side.
Delicious with syrup and/or berries.
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Miniature Quiche
These little quiche are sure to be the hit of your
Summer brunch or shower. Much better than the pre-made frozen ones at
the grocery store!
Pastry
1 cup butter or Smart Balance, softened
1 8 oz. package of low-fat cream cheese, softened
2 cups white whole wheat flour
½ tsp. salt
Filling
1 medium, onion, chopped fine
2 tbsp. olive oil
2 ½ cups grated, low-fat Swiss cheese
3 eggs or 3/4 cup egg whites
1 ½ cups skim milk
Salt & pepper
Dash of nutmeg
Preheat oven to 350 degrees.
1) Combine butter, cream cheese, flour and salt in mixing bowl until
well blended.
2) Break of small pieces of dough with your fingers and press into miniature
muffin cups. Bake at 350 degrees for 3 to 5 minutes.
3) Saute chopped onion in olive oil until transparent.
4) Add 1 tsp of shredded Swiss cheese into each partially cooked crust.
5) Beat eggs, milk and seasonings together. Combine with onions.
6) Pour into shell over cheese until about 2/3 full.
7) Bake at 350 degrees for 20 to 25 minutes or until golden on top.
Makes 60 tarts. May be frozen.
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Individual Breakfast Casseroles
Yummy casserole is perfect for Sunday morning.
Preheat oven to 375 degrees
1 cup shredded potatoes
½ onion, chopped
1 tbsp. olive oil
About 3 cups of fresh baby spinach, washed
4 organic free range eggs
¼ cup parmesan Romano cheese, shredded
Salt and Pepper, as desired
1) Sauté onion on medium heat in olive oil until translucent (about
2 minutes).
2) Add shredded potatoes. Let cook about 2-3 minutes. Flip with spatula
and cook other side 2-3 minutes as well.
3) Add potato onion mixture to bottom of two mini-casserole dishes, and
top with half the shredded cheese.
4) Put baby spinach in hot skillet (that potatoes were in) and cook until
it starts to wilt.
5) Add spinach to casserole dishes.
6) Add eggs to the hot skillet and cook just until the white starts to
set. Put two eggs in each of the mini casserole dishes. Top with remaining
cheese.
7) Bake for 15 minutes.
Serves Two.
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Snow Day Brunch Casserole
This casserole will fuel your family well before
a day playing in the snow! Loaded with veggies and protein.
Do not preheat oven.
12-16 slices of bread, with crusts removed
2 1/2 cups low-fat cheddar cheese
2 medium-size heads of broccoli, cut into florets
1 onion, diced
1 pepper (your color choice), diced
10 mushrooms, sliced
6 organic, free range eggs or 1 1/2 cups egg whites
3 cups skim milk
1 tsp. Dijon mustard
Salt and pepper, to taste
Non-stick cooking spray
1) Spray 9 X 12 casserole dish with non-stick cooking spray.
2) Steam cook broccoli, onion, pepper and mushrooms (vegetable steamer
works well) for about 5 minutes or until tender, but still slightly crisp
(you don’t want soggy veggies!)
3) In large bowl, beat eggs with milk, Dijon mustard, salt and pepper.
4) Cut bread into diagonal slices. Layer half of the bread slices in the
bottom of the pan. Then add a layer of ½ of the vegetables, and
½ of the cheese.
5) Add another layer with the remaining bread slices and then the remaining
vegetables.
6) Pour the egg mixture over the bread and veggies.
7) Top with remaining cheese.
8) Place into cold oven. Then turn oven on to 350 degrees. Leave in oven
for about an hour and 10 minutes. When knife stuck in casserole comes
out clean and top is bubbly and brown, it’s done.
Feeds 6 - 8 people.
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Easy Donuts
This is a fun recipe to make with kids.
1 can of plain refrigerator biscuits (7 – 10 biscuits)
½ cup of vegetable oil
½ cup sugar
2 tbsp. cinnamon
1) In large, deep saucepan, heat oil on medium high heat.
2) Using a small, round cookie cutter, cut a small hole in the center
of each biscuit.
3) Fry the donuts and the holes in the hot oil a few minutes on each side
until light, golden brown.
4) Place on paper towel to drain and cool.
5) Stir together cinnamon and sugar and put into large Ziploc bag. Add
slightly cooled donuts and shake. Serve.
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Spinach Benedict
Great way to start a weekend morning. This recipe
has less saturated fat than traditional Benedict, but it still has egg
yolks in it, so skip it if watching cholesterol :(
2 whole wheat English muffins, split and toasted
4 organic, free range eggs
2 generous cups of fresh baby spinach leaves
2 cloves garlic, minced
1 tbsp. olive oil
Hollandaise sauce:
3 organic, free range egg yolks, beaten
1 tbsp. lemon juice
1 tbsp. water
1/3 cup butter or New Balance, in small pieces
Salt and pepper
1) In small saucepan, add three egg yolks, water and lemon juice. Cook
over very low heat, stirring continuously.
2) Slowly add the pieces of butter and continue stirring until all butter
is melted into sauce.
3) Toast English muffins and poach four eggs.
4) In medium saucepan, heat olive oil on medium heat. Add garlic and sauté
a minute. Add spinach and sauté another minute, until just wilted.
5) Place each split English muffin on a plate and top each half with ¼
the spinach mixture. Add one poached egg to each half and then ¼
of the sauce.
6) Serve with fresh fruit or hash browns.
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Berry Banana Smoothie, 2 ways
If you like a tart smoothie, try the first way.
If you like a creamy smoothie, try the second way. Either way, it’s
healthy and delicious. If you have kids around, give them the ingredients
and let them make their own.
8-10 fresh or frozen strawberries
½ cup frozen blueberries
1 tbsp. honey
1 banana, frozen and broken into chunks
4 or 5 cubes of ice
 For
1st way, use:
1 cup juice made from dark fruit (I used pomegranate/cranberry juice blend—I
think it is blended with apple juice to take away the bitterness of the
pomegranate)
For 2nd way, use:
1 cup berry or banana or vanilla yogurt and 1/2 cup milk
1) Put all ingredients into a blender and pulse until well blended.
2) Pour into 2 glasses and add straws.
Makes 2 smoothies
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Broccoli and Mushroom Frittata
Treat your mom to a frittata this Mother’s
Day or any day. This recipe calls for broccoli and mushrooms but it is
easy to make with whatever veggies you have in your fridge.
3 organic, free range eggs or 3/4 cup of egg whites or Eggbeaters
¼ cup skim milk
½ cup of broccoli florets, cut into small pieces
¼ large onion, sliced thin or chopped
½ cup of mushrooms, sliced thin
¼ cup low-fat cheddar or swiss cheese or other cheese that you
like, grated (optional)
1 tbsp. olive oil
Salt & Pepper
Preheat oven to 375 degrees.
1) Beat eggs with wire wisk in medium sized bowl. Add milk and salt and
pepper.
2) In medium-sized skillet on medium-high heat, add olive oil and onion.
Saute about 5 minutes until onion is caramelized. Add broccoli and sauté
about 5 minutes more until broccoli is tender. Add mushrooms and sauté
another minute.
3) Spread veggies out relatively evenly in skillet. Pour egg mixture over
veggies and leave it for 3 or 4 minutes. Gently lift the edges as it cooks
to allow liquid center to go out to the edges, as the edges cook first.
4) Add cheese to top of frittata and place entire skillet into preheated
oven. Bake for 15-20 minutes at 375 degrees until puffy and top begins
to turn golden brown.
5) Remove from oven and serve. Be careful and don’t forget that
the handle to the skillet will be very hot for a while.
Serve with muffins or toast and fresh fruit. Breakfast
for two.
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