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Tag: breakfast and brunch

  • Eggs Benedict Florentine

    Eggs Benedict Florentine

    How to Make Eggs Benedict Florentine

    Here’s a healthy low carb version of Eggs Benedict where the bacon is replaced by perfectly sautéed garlic spinach and the hollandaise sauce is on the lighter side.

    Step-by-Step Video Instructions

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    The chefs at Homemade have partnered with us for easy-to-follow instructions on how to make this recipe. Watch this recording of our live cooking class to see how to prepare this meal from start to finish. 


    15 min prep time


    5 min cook time


    4servings


    1 topped english muffin half

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    Step-By-Step Instructions:

    1. To poach eggs, bring about 3 inches of water to boil in a large, shallow skillet over high heat. Turn off the heat and add eggs at once by breaking them directly into the water. Immediately cover pan with a tight-fitting lid. Allow eggs to cook undisturbed until done as desired, about 4 minutes. Remove the eggs with a perforated spatula or large slotted spoon and drain on paper towels.

    2. Add the cooking spray and oil to a sauté pan over medium heat. Sauté the spinach until wilted. Stir in the garlic and sauté 1 additional minute.

    3. Prepare a double boiler with a heat-proof bowl. Add the egg yolk, lemon juice, and vegetable broth, whisking constantly until hot but not curdled. Remove from heat and whisk in yogurt, salt (optional), and pepper.

    4. Top each English muffin half with 1/4 of spinach mixture, one poached egg, and 2 Tbsps. sauce.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    French
    Comfort Food
    Vegetarian
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 topped english muffin half


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      230mg

      77%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      11g

    • Potassium
      330mg
      7%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tsp

    baby spinach
    4 cup

    garlic (minced)
    1 clove

    eggs (poached)
    4

    egg yolk
    1 whole

    lemon juice
    1/2 tsp

    low sodium vegetable broth
    2 tbsp

    fat-free plain yogurt
    1/4 cup

    salt
    1/4 tsp

    Dash of ground black pepper
    1

    whole-wheat English muffins (split and lightly toasted)
    2

  • Egg Souffle

    Egg Souffle

    How to Make Egg Souffle

    This is a light and fluffy egg soufflé with added veggies.


    15 min prep time


    4servings


    ¼ of souffle

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Coat a sauté pan with cooking spray over medium heat. Sauté the kale and onions until the onions are just cooked through, about 5-6 minutes. Add the salt (optional), Herbs d’Provence, and turkey sausage. Set aside to cool.
    3. Once the vegetables and meat are cool, stir in the egg substitute and set aside.
    4. In a clean bowl, combine the egg whites and cream of tartar. Using an electric mixer, whip the egg whites to stiff peaks.
    5. Gently fold the egg whites into the egg and vegetable mixture, and pour it into a 2 1/2 quart round baking dish. (You can also use an 8-inch square dish. Be sure not to coat baking dish with cooking spray or the soufflé will not rise.)
    6. Bake for 30 minutes. Cut the soufflé into four equal pieces and serve immediately.
    7. Note: The soufflé will fall a little once removed from the oven, this is normal.
    Low Carb
    Comfort Food
    French
    Dinner
    Lunch
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      ¼ of souffle


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      25mg

      8%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      20g

    • Potassium
      475mg
      10%

    Ingredients

    nonstick cooking spray
    1

    fresh kale (chopped)
    2 cup

    small onion (thinly sliced)
    1/2

    salt (optional)
    1/2 tsp

    herbs d’provence
    1/2 tsp

    cooked turkey sausage crumbles
    1 cup

    egg substitute (NOTE: I used egg beaters)
    1 cup

    egg whites
    4

    cream of tartar
    1/2 tsp

  • Egg and Avocado Toasts

    Egg and Avocado Toasts

    How to Make Egg and Avocado Toasts

    This avocado toast gets a boost of protein by adding a poached egg and a dollop of Greek yogurt. Serve these low-cost egg toasts with a green salad tossed in a light balsamic vinaigrette for a balanced breakfast or lunch filled with protein, veggies, and healthy fats.

     


    15 min prep time


    4servings


    1 toast

    Print Recipe >

    Step-By-Step Instructions:

    1. To poach each egg, fill a 1-cup microwaveable bowl or teacup with 1/2 cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set and the yolk is starting to set but still soft (not runny).
    2. Toast the bread and spread each piece with 1/4 of the mashed avocado.
    3. Sprinkle avocado with the salt (optional) and pepper. Top each piece with a poached egg. Top the egg with 1 Tbsp. Greek yogurt.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Quick & Easy
    Vegetarian
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 toast


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      12g

    • Potassium
      330mg
      7%

    Ingredients

    eggs
    4

    hearty whole grain bread
    4 slice

    avocado (mashed)
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

  • Double-Duty Banana Pancakes

    Double-Duty Banana Pancakes

    How to Make Double-Duty Banana Pancakes

    Double-Duty Banana Pancakes are a delightful breakfast treat that combines the natural sweetness of ripe bananas with the hearty goodness of buckwheat pancake mix. This quick and easy recipe, perfect for busy mornings, yields fluffy pancakes with a hint of banana flavor in every bite. 

    With just four simple ingredients, you can whip up a batch in no time for a comforting and satisfying meal that’s low in sodium and packed with potassium and fiber. Ideal for pancake lovers looking for a healthier option, these pancakes are sure to become a breakfast favorite!


    7 min prep time


    6 min cook time


    4servings


    2 pancakes

    Print Recipe >

    Step-By-Step Instructions:

    1. Mash one half of the banana slices and place in a medium bowl with the pancake mix and the milk. Stir until just blended.

    2. Place a large nonstick skillet over medium heat until hot. (To test, sprinkle with a few drops of water. If the water drops “dance” or jump in the pan, it’s hot enough.) Coat the skillet with nonstick cooking spray, add two scant 1/4 cup measures of batter, and cook the pancakes until puffed and dry around the edges, about 1 minute.

    3. Flip the pancakes and cook until golden on the bottom. Place on a plate and cover to keep warm.

    4. Recoat the skillet with nonstick cooking spray, add three scant 1/4 cup measures of batter, and cook as directed. Repeat with the remaining batter.

    5. Place 2 pancakes on each of 4 dinner plates, top with equal amounts of banana slices, and drizzle evenly with the syrup. If you like, place the dinner plates in a warm oven and add the pancakes as they are cooked.

    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 pancakes


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      3g

    • Potassium
      200mg
      4%

    Ingredients

    banana(s) (thinly sliced)
    2 med

    buckwheat pancake mix
    1 cup

    skim milk
    2 3/4 cup

    pancake syrup (light)
    4 tbsp

  • Crustless Spinach and Mushroom Quiche

    Crustless Spinach and Mushroom Quiche

    How to Make Crustless Spinach and Mushroom Quiche

    This low-carb breakfast recipe is designed for two. Perfect for a hearty breakfast, but also works for lunch or dinner.


    10 min prep time


    37 min cook time


    2servings


    1 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Lightly spray two 10-ounce ovenproof custard cups or individual pie pans with cooking spray. Place on a shallow baking sheet.

    2. In a large non-stick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the mushrooms and green onions for 2 minutes, stirring occasionally. 

    3. Stir in the port. Reduce the heat to medium low and cook for 3–4 minutes, or until all the liquid is absorbed. Stir in the garlic and cook for 30 seconds to 1 minute, or until fragrant. 

    4. Remove from heat. Add the spinach. Using a spoon, separate it into small pieces.

    5. Put the cornstarch in a medium bowl. Slowly pour in the milk, whisking to dissolve it. Whisk in the remaining ingredients and stir in the mushroom mixture. Divide between the custard cups.

    6. Bake for 30 minutes or until the centers are puffed and set (they don’t jiggle when gently shaken). Let stand for 5 minutes before serving. 

    French
    Vegetarian
    Main Dish
    Foodie
    Cooking for 1 or 2
    Breakfast and Brunch
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    Nutrition facts

    2 Servings



    • Serving Size

      1 quiche


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      973mg
      21%

    Ingredients

    canola oil
    1 tsp

    Portobello mushrooms (stemmed and sliced)
    6 oz

    green onion (scallion) (chopped)
    3 stalks

    port
    2 tbsp

    garlic (minced)
    2 clove

    frozen spinach (thawed and squeezed dry)
    1 cup

    Cornstarch
    1 tsp

    skim milk
    3/4 cup

    egg substitute
    1/2 cup

    part-skim mozzarella (shredded)
    2 tbsp

    Parmesan cheese (grated)
    1 tbsp

    black pepper
    1/8 tbsp

    ground nutmeg
    1 tsp

  • Crustless Asparagus & Pepper Mini Quiche

    Crustless Asparagus & Pepper Mini Quiche

    How to Make Crustless Asparagus & Pepper Mini Quiche

    You can freeze these mini quiches once they have baked and cooled. Reheat in a toaster oven or microwave for a great breakfast or lunch on the go!


    15 min prep time


    30 min cook time


    12servings


    1 mini quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Spray a muffin pan with cooking spray.
    3. Add olive oil and a generous amount of cooking spray to a medium sauté pan. Sauté asparagus, onion and bell pepper for 7-9 minutes or until cooked through. Season with salt (optional) and pepper and set aside to cool slightly.
    4. In a medium bowl, whisk together eggs, egg whites and milk.
    5. Evenly distribute the sautéed vegetables among the 12 muffin cups. Cups should be 1/2 to 3/4 full. Gently pour egg mixture over the vegetables in each muffin cup, distributing evenly. Cups should full but not overflowing.
    6. Take one half of a Lite Laughing Cow Cheese Wedge and gently press it down in the middle of each quiche. Repeat for remaining 11 quiches.
    7. Bake for 20 minutes. Serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    French
    Breakfast and Brunch
    Lunch
    Foodie
    Holidays & Entertaining
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1 mini quiche


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      5g

    • Potassium
      160mg
      3%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    asparagus (trimmed and diced)
    1 bunch

    small onion (diced)
    1

    red or yellow bell pepper (seeded and diced)
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    eggs
    2

    egg whites
    6

    skim milk
    1/3 cup

    Laughing Cow Light Original Cheese Wedges (halved)
    6 wedges

  • Cranberry Almond Muffins

    Cranberry Almond Muffins

    How to Make Cranberry Almond Muffins

    Try these Cranberry Almond Muffins this V-Day. They can be made ahead of time and frozen once they are completely cooled. Save them for a day when you are on-the-run!


    20 min prep time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Line a muffin pan with 12 paper liners and spray lightly with cooking spray.
    2. In a large bowl combine oats, oat flour, whole wheat flour, Splenda brown sugar, baking powder, baking soda and salt. Mix well.
    3. Gently fold in dried cranberries and 1/4 cup sliced almonds.
    4. In a medium bowl whisk together buttermilk, sour cream, oil, egg, vanilla and almond extracts.
    5. Make a well in the center of the dry ingredients and add the wet ingredients to the well, gently stirring until moist. Do not over mix.
    6. Fill each muffin cup about 2/3 full with muffin batter. Sprinkle 1/2 Tsp. ground flax seed over each muffin then sprinkle the remaining 1/4 cup sliced almonds evenly over the muffins. Press the flax seed and almonds gently into the muffin batter.
    7. Bake muffins for 25-30 minutes or until toothpick inserted in center comes out clean. Cool on wire rack.
    Kid Friendly
    Breakfast and Brunch
    Foodie
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      20mg

      7%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%

    • Protein
      6g

    Ingredients

    nonstick cooking spray
    1

    old-fashioned rolled oats (old fashioned)
    1 1/2 cup

    oat flour
    1 cup

    whole wheat flour
    1/2 cup

    low-calorie brown sugar substitute
    1/4 cup

    baking powder
    1 tsp

    baking soda
    1 tsp

    salt
    1/2 tsp

    cranberries (dried)
    1/2 cup

    almonds (sliced, (divided))
    1/2 cup

    low-fat buttermilk (low-fat)
    1 1/3 cup

    sour cream (fat-free)
    1/2 cup

    canola oil
    1/4 cup

    large egg
    1

    vanilla extract
    1 tsp

    almond extract
    1/4 tsp

    ground flax seed
    2 tbsp

  • Chia Seed Falooda

    Chia Seed Falooda

    How to Make Chia Seed Falooda

    Falooda is a sweet milk-based dessert common in the northern part of India. It is thought to have originated from a Persian dessert known as faloodeh. Traditional Indian falooda contains vermicelli made from wheat, but in this recipe I use buckwheat noodles.


    8 hr or overnight prep time


    8servings


    1/3 cup + 3-4 Raspberries + 1/2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine chia seeds and milk. Soak chia seeds for 8 hours or overnight in the refrigerator.
    2. After chia seeds have soaked, add vanilla extract. Mix well and set aside.
    3. In a medium bowl, combine the raspberries, maple syrup, rose water, and lemon. Stir gently to combine and set aside.
    4. In a short glass, add a layer of chia seed mixture, a thin layer of raspberry mixture, and a thin layer of soba noodles. Repeat for each serving and garnish each serving with pomegranate seeds.
    Indian
    Vegetarian
    Dessert
    Breakfast and Brunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup + 3-4 Raspberries + 1/2 tbsp


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      5g

    • Potassium
      210mg
      4%

    Ingredients

    chia seeds
    1/2 cup

    low fat milk
    2 1/2 cup

    vanilla extract
    1 tsp

    raspberries
    1/2 cup

    maple syrup
    1 tbsp

    rose water
    2 tsp

    lemon juice
    1 1/2 tsp

    cooked soba noodles (rinsed in cold water)
    1/4 cup

    pomegranate seeds
    1/2 cup

  • Budget-Friendly Summer Vegetable Frittata

    Budget-Friendly Summer Vegetable Frittata

    How to Make Budget-Friendly Summer Vegetable Frittata

    This frittata is a great way to get more veggies into your day and can be enjoyed for brunch or dinner. By using a combination of egg whites and whole eggs, you cut back on some of the saturated fat and cholesterol.


    20 min prep time


    4servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. Add olive oil to an oven safe, non-stick, sauté pan over medium high heat.
    3. Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated.
    4. Add bell pepper, onion and spinach and sauté until vegetables are softened and liquid is evaporated.
    5. Whisk eggs, egg whites, milk, salt (optional), pepper, cayenne pepper and basil in a medium bowl. Pour over vegetables and stir until eggs start to set.
    6. Smooth the top of the frittata with a spatula, and put in oven to bake for 20 minutes or until eggs are set.
    7. Slide the frittata out of the pan onto a plate and slice into 8 pie slices.
    Veggie Rich
    Low Carb
    Low Sodium
    Italian
    Comfort Food
    Lunch
    Vegetarian
    Dinner
    Gluten-Free
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    olive oil
    1 tbsp

    white (button) mushrooms (diced)
    8 oz

    medium red bell pepper (seeded and diced)
    1

    small onion (diced)
    1

    spinach
    3 cup

    eggs
    2

    egg whites
    5

    skim milk
    1/4 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    cayenne pepper
    1/4 tsp

    fresh basil (chopped)
    1 tbsp

  • Budget-Friendly Egg, Ham and Spinach Sandwich

    Budget-Friendly Egg, Ham and Spinach Sandwich

    How to Make Budget-Friendly Egg, Ham and Spinach Sandwich

    Need a quick, delicious and inexpensive meal for breakfast or dinner? Here is your answer. Eggs are a cheap, high-quality protein source and are fine to eat in moderation.


    15 min prep time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a nonstick oven-proof skillet with cooking spray and heat over medium heat. Add ham slices and cook for 1 minute per side. Remove from pan and set aside.
    2. Add olive oil to pan and add spinach to pan, sprinkle with garlic powder and pepper. Sauté until spinach is wilted; remove from pan and set aside.
    3. Crack the eggs into pan; break yolk with spatula to make it run. Cook until egg starts to firm about 30-60 seconds and flip egg. Sprinkle each egg with 1 Tsp. Parmesan cheese. Cook until done and top each egg with 1 ham slice and spoonful of cooked spinach. Place each egg (topped with ham and spinach) on whole-wheat sandwich thin and top with other slice of sandwich thin.
    Fiber Focused
    Sandwiches
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      234

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      195mg

      65%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      16g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1

    deli-style smoked ham ((2 ounces total))
    4 slice

    olive oil
    1 tbsp

    baby spinach
    4 cup

    garlic powder
    1/4 tsp

    fresh ground black pepper
    1/4 tsp

    eggs
    4

    Parmesan cheese (freshly grated)
    4 tsp

    whole wheat sandwich thins (1-1/2 oz each, toasted)
    4