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Tag: breakfast and brunch

  • Savory Crepes

    Savory Crepes

    How to Make Savory Crepes

    These whole wheat crepes make for a delicious savory breakfast or lunch, providing a good balance of whole grains, protein and nonstarchy vegetables.


    20 min prep time


    4servings


    2 crepes

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    Step-By-Step Instructions:

    1. Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
    2. Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
    3. Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.
    4. Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
    5. Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
    6. Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
    7. In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.
    8. Fill and roll each crepe with 1/2 cup egg and vegetable scramble.
    Fiber Focused
    French
    Breakfast and Brunch
    Foodie
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 crepes


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      110mg

      37%

    • Sodium
      445mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      21g

    • Potassium
      640mg
      14%

    Ingredients

    eggs
    2

    milk (non-fat)
    2/3 cup

    water
    1/2 cup

    olive oil
    1 tbsp

    salt (optional)
    1/4 tsp

    whole wheat flour
    1 cup

    nonstick cooking spray
    1

    broccoli florets
    4 cup

    nonstick cooking spray
    1

    small onion (small dice)
    1/2

    deli ham ((1/2 ounce each), diced)
    8 slice

    egg whites
    4

    fat free half-and-half
    1/4 cup

    black pepper
    1/4 tsp

    Parmesan cheese (shredded)
    1/4 cup

  • Savory Asparagus Custards

    Savory Asparagus Custards

    How to Make Savory Asparagus Custards

    This recipe calls for spring asparagus, sun-dried tomatoes, and fresh basil. You can buy fresh herbs at most grocery stores. Fresh herbs will last for a few days to a week in the refrigerator, or in the case of fresh basil, on the counter. 


    10 min prep time


    40 min cook time


    6servings


    1 ramekin (or muffin)

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    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Use either 6 ramekins that are 4 oz. each or a muffin tin. Coat the ramekins or muffin tin with cooking spray and set aside.

    2. Add the olive oil to a medium non-stick sauté pan. Heat over medium heat and sauté the asparagus and sundried tomatoes for 8–10 minutes or until the asparagus begins to soften. If the asparagus is thick, add a few tablespoons of water to the sauté pan and cover for 5 minutes to steam, then continue sautéing until all the liquid is absorbed. Set aside to cool. 

    3. In a medium bowl, whisk together the basil, egg substitute, milk, flour, salt, and pepper until smooth with no lumps. 

    4. Divide the asparagus mixture evenly between the ramekins or muffin tins. Cups should be full.

    5. Carefully pour the egg mixture over the asparagus just to the top—do not overfill.

    6. Bake for 30 minutes or until the custards are puffed and just starting to brown.

    7. Remove from the oven and cool slightly. Turn the custards out of the ramekins or muffin tins and serve. 

    Low Carb
    French
    Vegetarian
    Foodie
    Breakfast and Brunch
    Lunch
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1 ramekin (or muffin)


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      259mg
      6%

    Ingredients

    nonstick cooking spray
    1 whole

    olive oil
    1 tsp

    asparagus (chopped, about 2 cups)
    1 bunch

    sun-dried tomatoes (chopped, not packed in oil)
    2 tbsp

    fresh basil (chopped)
    1 tbsp

    egg substitute
    2 cup

    skim milk
    1/4 cup

    flour
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Sausage and Fresh Basil Fast Frittata

    Sausage and Fresh Basil Fast Frittata

    How to Make Sausage and Fresh Basil Fast Frittata

    Frittatas are great breakfast options that can be cooked in bulk so that you can make several servings and spread them out throughout the week.


    10 min prep time


    5 min cook time


    4servings


    1/4 frittata wedge

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    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium heat. Add the sausage and cook for 3 minutes or until beginning to brown, stirring occasionally.

    2. Pour the egg substitute evenly over the sausage and cook for 1 minute. Do not stir. Then, gently lift to allow the uncooked egg to flow under. Remove from heat. 

    3. Sprinkle the cheese, green onions, tomatoes, and basil evenly over all. 

    Low Carb
    Italian
    One Pot
    Main Dish
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 frittata wedge


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      19g

    • Potassium
      359mg
      8%

    Ingredients

    Extra Virgin Olive Oil
    2 tsp

    sun-dried tomato chicken sausage (diced)
    8 oz

    egg substitute
    1 1/2 cup

    part-skim mozzarella cheese (shredded)
    3/4 oz

    green onion (scallion) (finely chopped)
    1/2 cup

    tomato(es) (diced)
    1 cup

    fresh basil (chopped)
    1/4 cup

  • Roasted Veggie Strata

    Roasted Veggie Strata

    How to Make Roasted Veggie Strata

    This egg-based entrée is great any time of the day and the leftovers can be an easy grab-and-go lunch for the next day.


    20 min prep time


    8servings


    1/8 of strata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
    2. Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
    3. Roast the vegetables for 30 minutes, then set aside to cool slightly.
    4. Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
    5. Coat a 9×13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with 1/2 the roasted vegetables and 1/4 cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
    6. Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
    7. Bake the strata for 30 minutes.
    8. To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.
    Veggie Rich
    Italian
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of strata


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      50mg

      17%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      384mg
      8%

    Ingredients

    nonstick cooking spray
    1

    white (button) mushrooms (8-ounce, sliced)
    1 package

    medium sweet potato (6-ounce, peeled and diced)
    1

    medium onion (diced)
    1

    medium red bell pepper (seeded and diced)
    1

    Spike seasoning (salt-free)
    1/2 tsp

    eggs
    2

    egg whites
    4

    mustard (dried)
    1 tsp

    fresh sage (chopped)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread (1.5 ounce each )
    8 slice

    Parmesan cheese (shredded, divided)
    1/2 cup

  • Pumpkin Quiche with Quinoa Crust

    Pumpkin Quiche with Quinoa Crust

    How to Make Pumpkin Quiche with Quinoa Crust

    This hearty breakfast is a perfect fall treat. The quinoa “crust” is delicious and crunchy, but cuts the carbs substantially. Ensure you are using canned pumpkin and not pumpkin pie filling, which has a lot of added sugars.


    1 hr prep time


    1 hr cook time


    8servings


    1 piece (1/8 of quiche)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.

    2. To prepare the crust, mix together the cooked quinoa, cream cheese, and egg white in a medium bowl until thoroughly combined. Cover and refrigerate for 1 hour.

    3. Press the quinoa crust mixture into the bottom and up the sides of the pie pan. Bake the crust for 10 minutes, remove from oven and set aside. Turn the oven down to 350 degrees F.

    4. In a large bowl, whisk together the remaining ingredients to create the quiche filling. Whisk until well blended and frothy.

    5. Gently pour the pumpkin mixture into the partially-cooked quinoa crust. Bake for 45-50 minutes or until set.

    Heart Healthy
    American
    Vegetarian
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 piece (1/8 of quiche)


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      50mg

      17%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      140mg
      3%

    Ingredients

    nonstick cooking spray
    1

    cooked quinoa
    2 cup

    cream cheese (reduced-fat, softened)
    1 tbsp

    egg whites
    1 whole

    1% milk
    1 cup

    large eggs
    2

    fresh thyme (chopped)
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    canned pumpkin purée
    1 cup

  • Pumpkin Pie Smoothie

    Pumpkin Pie Smoothie

    How to Make Pumpkin Pie Smoothie

    This pumpkin smoothie makes a unique yet tasty treat for the holiday season.


    5 min prep time


    1serving


    1 smoothie

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine pumpkin puree, Greek yogurt, protein powder, 1 Tbsp. ground flax seed, almond milk, pumpkin pie spice and ice in a blender. Blend until smooth.
    2. Pour smoothie into a glass, top with whipped topping and sprinkle with 1/4 Tsp. ground flax seed.
    Fiber Focused
    Snacks
    Quick & Easy
    Breakfast and Brunch
    Dessert
    Holidays & Entertaining
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    Nutrition facts

    1 Serving



    • Serving Size

      1 smoothie


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      55mg

      18%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        18g

    • Protein
      29g

    • Potassium
      535mg
      11%

    Ingredients

    protein powder (scoop, no carb, vanilla flavored )
    1

    ground flax seed
    1 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1/3 cup

    pumpkin puree
    1/2 cup

    vanilla almond milk
    1/2 cup

    pumpkin pie spice
    1/4 tsp

    ice
    1/4 cup

    whipped topping (fat-free)
    2 tbsp

    ground flax seed
    1/4 tsp

  • Pumpkin Apple Bars

    Pumpkin Apple Bars

    How to Make Pumpkin Apple Bars

    Freeze these bars in individual snack-size bags and grab one on your way to the gym to have after a good workout! Be sure to use canned pumpkin, not pumpkin pie filling, which has extra sugar added to it.


    10 min prep time


    25 min cook time


    12servings


    1 bar (2 x 2-inch)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat an 8×8-inch baking pan with cooking spray.

    2. In a medium bowl, whisk together the egg, egg whites, vanilla, brown sugar substitute, pumpkin, applesauce, and grated apple.

    3. In another medium bowl, mix together the oats, almond flour, protein powder, cinnamon, and baking powder.

    4. Add the wet ingredients to the dry ingredients and mix until blended.

    5. Pour into a prepared baking dish and bake for 25 minutes.

    6. Let cool before cutting and serving. 

    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Foodie
    Breakfast and Brunch
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 bar (2 x 2-inch)


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      65mg
      1%

    Ingredients

    nonstick cooking spray
    1 whole

    eggs
    1 whole

    egg whites
    2 whole

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    3 tbsp

    canned pumpkin
    1/3 cup

    unsweetened applesauce
    1/4 cup

    apple (peeled and grated)
    1 whole

    old-fashioned rolled oats
    1/2 cup

    almond flour
    1/4 cup

    reduced-carb vanilla protein powder
    1 scoop

    ground cinnamon
    1 tsp

    baking powder
    1/2 tsp

  • Peanut Butter Banana Oat Bites

    Peanut Butter Banana Oat Bites

    How to Make Peanut Butter Banana Oat Bites

    These satisfying high-fiber bites make a great snack or quick breakfast. You can freeze a couple bites in a snack-size plastic bag for a grab and go breakfast too!


    15 min prep time


    24servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

    2. In a medium bowl whisk together peanut butter, banana, egg, vanilla and Splenda Brown Sugar blend.

    3. In a small bowl mix together oats, baking soda and salt. Add milled flaxseed.

    4. Add oat mixture to peanut butter mixture and mix well.

    5. Scoop batter into 1 Tbsp. balls and place on baking sheet. Bake for 10-12 minutes. Cool on wire rack.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      85mg
      2%

    Ingredients

    eggs
    1 whole

    banana(s) (mashed)
    1 med

    peanut butter (heated in microwave for 30 seconds)
    1/2 cup

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    2 tbsp

    old-fashioned rolled oats (gluten-free if needed)
    2 cup

    baking soda
    1 tsp

    salt
    1/2 tsp

    ground flax seed
    1/4 cup

  • OK Oatmeal with Strawberries and Almonds

    OK Oatmeal with Strawberries and Almonds

    How to Make OK Oatmeal with Strawberries and Almonds

    Put a new twist on oatmeal by mixing in a bit of fruit preserves, fresh strawberries and almonds.


    4servings


    ½ cup oatmeal + 1 Tbsp. fruit spread + ½ cup berries + 1 Tbsp. almonds

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine water, oats, and salt in a medium-size pan. Bring to a boil, reduce heat, and simmer 10 minutes uncovered. Remove from heat and let stand 2 minutes.
    2. Place the fruit spread in a small microwave-safe bowl and cook on high setting for 15 seconds or until slightly melted. Remove from heat and stir in the extract.
    3. Spoon equal amounts of the oatmeal in 4 bowls. Top with 1 Tbsp. fruit spread, 1/2 cup berries, and 1 Tbsp. almonds.
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Gluten-Free
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup oatmeal + 1 Tbsp. fruit spread + ½ cup berries + 1 Tbsp. almonds


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      5g

    • Potassium
      265mg
      6%

    Ingredients

    old-fashioned rolled oats (gluten-free)
    1 cup

    water
    2 cup

    salt
    1/4 tsp

    raspberry fruit spread (slightly melted)
    1/4 cup

    almond extract
    1/2 tsp

    strawberries (quartered)
    2 cup

    slivered almonds (toasted)
    1 oz

  • Onion, Shallot and Herb Frittata

    Onion, Shallot and Herb Frittata

    How to Make Onion, Shallot and Herb Frittata

    Looking for a light and simple breakfast to enjoy with the family during the holidays? This frittata will do the trick. Serve it with some greens, whole wheat toast and some fruit on the side if your meal plan allows for it.


    7 min prep time


    25 min cook time


    6servings


    1/6 of pan

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Heat 1 Tsp. of the olive oil in a large nonstick ovenproof skillet over medium heat. Add the onion and shallot and sauté for about 7 to 8 minutes. Remove the onion mixture from the skillet and set aside.

    2. Beat the eggs, egg whites, basil, and salt and pepper. Fold in the onion mixture.

    3. In the remaining 1 Tsp. of oil, heat the egg mixture on medium low in the skillet. Cook without stirring for about 8 minutes.

    4. Transfer the skillet to the oven, sprinkle with the cheese, and bake for about 10 minutes until top is no longer runny. Cook an additional 5 minutes if necessary. Cut into wedges to serve.

    5. *Note: The nutrition facts above do not include any added salt.

    Low Sodium
    Low Carb
    Italian
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of pan


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      115mg
      2%

    Ingredients

    olive oil (divided)
    2 tsp

    onion(s) (chopped)
    1 cup

    shallots (minced)
    2 tbsp

    eggs
    2 whole

    egg whites
    4 whole

    fresh basil (minced)
    1/4 cup

    salt and pepper to taste
    1

    Parmesan or Romano cheese (freshly grated)
    2 tbsp