Egg, Bacon & Cheese Breakfast Sandwich

(makes 1 servings)

Ingredients:

• 3 large egg whites


• 1 multigrain English muffin


• 1 oz Canadian bacon, cooked


• 1 slice (1 oz) low-fat sharp Cheddar cheese


• 1 cup fresh blueberries

Preparation:

• Scramble egg whites and place on half of toasted English muffin. Add Canadian bacon and cheese and top with muffin half. Serve with blueberries and 1 cup green tea or coffee.

Make 1 Servings:

Weight loss recipes Amount Per Serving : 380 Calories, 29 g Protein, 55 g Carbohydrates, 8 g Dietary Fiber, 7 g Fat, 3 g Saturated Fat, 871 mg Sodium

Breakfast in a Muffin

(makes 12 servings)

Ingredients:

• 1¼ cups finely crushed whole grain wheat or bran cereal
  
  


• ¾ cup all-purpose flour
  
  


• ½ cup stone-ground whole wheat flour
  
  


• 2 teaspoons baking powder
  
  


• ½ teaspoon baking soda
  
  


• 1 teaspoon ground cinnamon
  
  


• ½ teaspoon ground ginger
  
  


• ¼ teaspoon ground nutmeg
  
  


• 1 teaspoon grated orange zest
  
  


• ½ teaspoon salt
  
  


• 2 egg whites or ¼ cup Egg Beaters
  
  


• 3 Tablespoons extra virgin olive oil
  
  


• 1 teaspoon vanilla extract
  
  


• ½ cup packed brown sugar
  
  


• ½ cup fat-free plain yogurt
  
  


• ½ cup orange juice
  
  


• ⅓ cup raisins
  
  


• 1¼ cups fresh or frozen blueberries
  
  


• 1½ Tablespoon coarsely chopped almonds
  
  


• 1 Tablespoon turbinado sugar
  
  

Preparation:

• Preheat oven to 400 degrees F. Line 12-cup muffin pan with paper liners.
  
  


• In a large-size bowl, whisk together with cereal, flours, baking powder, baking soda, cinnamon, ginger, nutmeg, orange zest and salt.
  
  


• Combine egg whites, oil and vanilla in bowl. Whisk in brown sugar, yogurt and orange juice. Stir into dry ingredients until just blended. Fold in raisins and blueberries. Spoon into muffin cups.
  
  


• In small-size bowl, stir almonds and turbinado sugar. Sprinkle by rounded ½ teaspoons over each muffin.
  
  


• Bake until top of muffin springs back when lightly touched (about 20-25 minutes). Cool on rack in pan about 2 minutes. Transfer to rack and cool completely.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving : 168 Calories, 3 g Protein, 30 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 0.5 g Saturated Fat, 245 mg Sodium

Watermelon Blueberry Banana Split

(makes 3 cups)

Ingredients:

• 2 large bananas
  
  


• 8 scoops watermelon
  
  


• 1 cup fresh blueberries or raspberries or strawberries
  
  


• ½ cup vanilla low-fat yogurt
  
  


• ¼ cup granola
  
  

Preparation:

• Peel bananas and cut in half crosswise. Then cut each piece in half lengthwise. Lay 2 banana slices against the sides of a shallow dish.
  
  


• Place a watermelon "scoop" at each end of the dish. (To make watermelon "scoops" use an ice cream scoop to create balls of watermelon. Remove seeds)
  
  


• Fill in with berries.
  
  


• Stir yogurt until smooth, spoon over watermelon "scoops". Sprinkle with granola.
  
  

Make 4 splits:

Weight loss recipes Amount Per Serving(1 split (166 g)): 151 Calories, 3 g Protein, 31 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 1 g saturated fat, 2 mg cholesterol, 24 mg sodium

Mediterranean Fruit Parfait

(makes 6 servings)

Ingredients:

• ¾ cup 1% milk
  
  


• ½ cup non-fat sour cream
  
  


• ½ cup plain or lemon low-fat yogurt
  
  


• ⅓ cup couscous (preferably whole wheat)
  
  


• 1 tbsp honey
  
  


• 1 tsp lemon zest
  
  


• ½ cup strawberries, hulled and sliced
  
  


• ½ cup fresh raspberries
  
  


• ¼ cup dates, chopped
  
  


• ½ cup fresh blueberries
  
  


• ½ cup sliced nectarines
  
  

Preparation:

• Bring milk to a boiling then stir in couscous in a medium-sized saucepan. Simmer, covered for 1 minute then remove from heat and let stand for 5 minutes. Fluff with a fork and let stand 1 minute.
  
  


• Combine sour cream, yogurt, lemon zest and honey in a small-sized bowl. Add couscous and mix well.
  
  


• Combine fruit in a separate bowl.
  
  


• Using 6 clear glasses, layer the bottom of each with fruit followed by a layer of the couscous mixture, then another layer of fruit.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (139 g)): 133 Calories, 5 g Protein, 27 g carbohydrates, 3 g Dietary Fiber, 1 g fat, 1 g saturated fat, 4 mg cholesterol, 47 mg sodium

Blueberry Coffee Cake

(makes 8 servings)

Ingredients:

• 1½ cups fresh or frozen blueberries
  
  


• 1 cup lemon low-fat yogurt
  
  


• 2 medium egg whites
  
  


• 3 tbsp vegetable oil
  
  


• ½ cup sugar
  
  


• 2 tsp baking powder
  
  


• ½ tsp baking soda
  
  


• 1½ cup flour
  
  


• 1 tbsp grated lemon peel
  
  


• ¼ tsp salt
  
  


• Non-fat cooking spray
  
  

Preparation:

• Heat oven to 375 degrees F (190 degrees C). Spray a 9x9x2" square pan with non-fat cooking spray.
  
  


• In a large-sized bowl, beat egg whites, vegetable oil, yogurt and sugar. Stir in remaining ingredients except blueberries.
  
  


• Carefully stir in blueberries.
  
  


• Spread all ingredients in pan.
  
  


• Bake for 45 minutes or until cake springs back when touched lightly in center. Let cool.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving (⅛ of recipe (110 g)): 184 Calories, 8 g Protein, 33 g carbohydrates, 1 g Dietary Fiber, 2 g fat, 1 g saturated fat, 57 mg cholesterol, 108 mg sodium

Blueberry Muffins

Makes 6

Prep times: 12

Total time: 50 minutes

Ingredient for the muffins

• 3/4 cup whole wheat pastry flour
  
  


• 1/4 cup plus 1 tsp sugar, divided
  
  


• 1/4 cup quick-cooking oats (not instant)
  
  


• 1 tsp baking powder
  
  


• 1/4 tsp baking soda
  
  


• 1/4 tsp salt
  
  


• 2/3 cup lowfat buttermilk, plus
  
  


• 1 tbsp lowfat buttermilk
  
  


• 1 medium egg
  
  


• 1 tbsp canola oil
  
  


• 1/2 tsp vanilla extract
  
  


• 3/4 cup fresh blueberries, washed and dried
  
  


• Lowfat cooking spray
  
  

Ingredient for the topping

• 1/8 cup blueberry all-fruit spread
  
  


• 12 fresh blueberries, washed and dried
  
  

Preparing

• Preheat oven to 375 degrees F.
  
  


• In a large-size bowl, combine flour, 1/4 cup of sugar, oats, baking powder, baking soda, and salt
  
  


• Whisk together buttermilk, egg, canola oil, and vanilla in a separate bowl
  
  


• Toss blueberries with flour mixture. Pour wet ingredients into flour mixture and stir gently.
  
  


• Spray a non-stick pan with cooking spray, line a 6-count muffin pan. Divide batter evenly; sprinkle with remaining sugar.
  
  


• Bake until tops are just set (about 12 to 15 minutes). Remove pan from oven and top each muffin with 1/2 tsp fruit spread and 1 blueberry.
  
  


• Bake until golden (about 3 to 5 minutes). Cool in pan for about 10 minutes and serve.
  
  

Nutrition score per serving (1 muffin): 173 calories, 4 g fat, < 1 g saturated fat, 31 g carbs, 4 g protein, 3 g fiber, 46 mg calcium, 1 mg iron, 215 mg sodium

Pancakes With Blueberry-Peach Sauce

Look for light agave nectar in health food stores. It has a more neutral flavor than dark types and tastes more like sugar in baked goods.

Serves 4

Prep time: 5 minutes

Total time: 20 minutes

Ingredients for the sauce

• 1½ cups frozen blueberries
  
  


• 1 cup frozen peach slices Pinch of nutmeg
  
  


• 1 Tbsp arrowroot powder
  
  


• ¼ cup water
  
  

Ingredients for the pancakes

• 2 large eggs
  
  


• ¼ cup light agave nectar
  
  


• 1 Tbsp vanilla extract
  
  


• ¼ cup water
  
  


• 1½ blanched almond flour
  
  


• ¼ tsp sea salt
  
  


• ½ tsp baking soda
  
  


• 1 Tbsp arrowroot powder
  
  


• 2 Tbsp grape seed or canola oil
  
  

Preparing

• In a small covered saucepan, cook blueberries, peaches, and nutmeg over medium heat for 10 to 20 minutes or until fruit is soft. Mix arrowroot powder into water. Raise heat and whisk the arrowroot liquid into the fruit for about 1 minute or until the mixture is thick and glossy. Set aside to cool as you make the pancakes.
  
  


• Blend eggs, agave nectar, vanilla, and water in a blender for 1 minute or until smooth. Add almond flour, salt, baking soda, and arrowroot powder. Process until thoroughly combined.
  
  


• Heat oil in a large skillet over medium. Ladle 1 heaping Tbsp. batter per pancake onto skillet. Cook for 2 to 5 minutes or until small bubbles form on top. Flip pancakes and cook on the other side for 1 to 2 minutes.
  
  


• Transfer pancakes to a plate (or use an ovenproof dish and place in a 250 degrees F oven to keep warm until all pancakes are done, if you like). Repeat with remaining batter, then serve topped with warm fruit sauce.
  
  

Nutrition score per serving (3 pancakes, ½ cup sauce):

462 calories, 31 g fat, 3 g saturated fat, 38 g carbs, 13 g protein, 7 g fiber, 111 mg calcium, 2 mg iron, 409 mg sodium.

Related Articles

Almond flour the new superfood ?

Weight Loss Recipes : Chicken And Dumpling Soup With Red Peppers And Spinach

Weight Loss Recipes : Asparagus and Goat Cheese Pizza

Weight Loss Recipes : Pancakes With Blueberry-Peach Sauce

Blueberry Pancakes

Tip: This better will keep in your refrigerator for up to 3 days

Ingredients:

• ½ cup reduced-fat buttermilk


• ½ cup whole grain oat flour


• 1 large egg white, lightly beaten


• ½ tsp baking soda


• ½ tsp vanilla extract


• ½ tsp salt


• ½ cup fresh or frozen (not thawed) blueberries

Preparation:

• Preheat oven to 200 F


• Combine buttermilk, flour, egg white, baking soda, vanilla extract, and salt in bowl. Whisk just until blended. Stir in blueberries. Let stand 10 minutes.


• Heat large nonstick over medium heat until it is hot enough for a spritz of water to sizzle. Wearing oven mitt, briefly remove pan from heat to mist lightly with olive oil cooking spray. Return pan to heat.


• Pour batter in 1/8-cup dollops onto skillet to from 3 or 4 pancakes. Cook about 2 minutes, or until bubbles appear on tops and bottoms are golden brown. Flip. Cook 2 minutes more, or until browned on bottom.


• Transfer to ovenproof plate. Cover with aluminum foil. Place in oven to keep warm. Repeat with cooking spray and remaining batter to make 8 pancakes total.


• Place 4 pancakes on each of 2 serving plates. Serve immediately with syrup, if desired

Weight Loss Recipes Amount Per Serving(4 pancakes): 140 Calories, 8 g Protein, 20 g carbohydrates, 3 g Dietary Fiber, 3 g fat, < 1 g saturated fat, 5 mg cholesterol, 687 mg sodium