Table of Contents
Tips ’n’ Insights
Delicious Peanut n Chocolate Protein Shake
Banana Split with Strawberry n Yogurt
Low Fat Breakfast Jam Muffins
Scrumptious French Toast
Pumpkin & Oatmeal Pancakes
Peanut Butter n Chocolate Oatmeal
Peanut Berry Yogurt
Feta, Mushroom, And Spinach Omelette
Black Bean Scrambled Eggs
Spinach and Tofu Scramble
Crispy Kale n Eggs
Get up and Go Oat Bran Cereal
Go Go - Cinnamon n Raisin Oats
Protein Packed Pineapple Muffins
Delectable Waffles
Amaretto Liqueur French Toast n Strawberries
Vanilla Soy Milk Shake
Pear and Brie on a Muffin
Quick - Energy Boosting Protein Smoothie
Caramelized Onion, Fried Mushroom Omelette
Protein Pancakes with Quinoa
No Bake Easy n Healthy Muesli
Ricotta Pancake Base
Pecan Nut and Zucchini Mini Muffins
Cheesy Egg Pita
Waffled Waffles
Parmesan and Herb Frittata
Yummy Raisin and Oatmeal Cookies
Cottage Cheese Crunch
Apple n Pumpkin Sweet Waffles
Oh Yummy - Peanut Butter Granola
Delish Choc n Peanut Breakfast
Scrumptious Cheesecake Pancakes
Fast Flaxseed Muffin
Egg in the Hole
Tasty Couscous n Raisin Breakfast
Perky Mocha Coffee Smoothie
Fabulous Pecan and Oat Waffles
Belgian Vanilla Waffles
Tasty Spinach n Pepper Frittata
Chocolate n Peanut Balls
Banana n Peanut Butter Breakfast Wrap
Quick Peanut n Banana Smoothie
Lose Weight, Gain Muscle, Boost Energy
High Protein Vegetarian Breakfast Recipes
Lisa Richards
Copyright © 2012
Copyright, Legal Notice and Disclaimer:
This publication is protected under the US Copyright Act of 1976 and all other
applicable international, federal, state and local laws, and all rights are
reserved, including resale rights: you are not allowed to give or sell or
circulate this book in any format to anyone else.
Please note that much of this publication is based on personal experience
and anecdotal evidence. Although the author and publisher have made every
reasonable attempt to achieve complete accuracy of the content in this book,
they assume no responsibility for errors or omissions. Also, you should use
this information as you see fit, and at your own risk. Your particular situation
may not be exactly suited to the examples illustrated here; in fact, it's likely
that they won't be the same, and you should adjust your use of the information
and recommendations accordingly. Photos are examples only.
Any trademarks, service marks, product names or named features are assumed
to be the property of their respective owners, and are used only for reference.
There is no implied endorsement if we use one of these terms.
Finally, use your head. Nothing in this guide is intended to replace common
sense, legal, medical or other professional advice, and is meant to inform and
entertain the reader. So have fun reading it and enjoy!
Copyright © 2012 Lisa Richards
All rights reserved worldwide
Published: 1st January 2012
First Edition
How this Book Was Born…
So I had a challenge …… I had just turned 42 and I had been gaining weight for the
last 4 years, ever since I was diagnosed with hypothyroidism (under active thyroid).
I think that diagnoses, along with having 3 kids, a husband, and being super busy
working all the time was just too much to deal with. In fact it gave me a great excuse
just to give up on my body, weight-wise anyway!
I mean come on, most mums with 3 kids at my age don’t have fantastic bodies….
right?
It was only the TV personalities and famous people that had figures to die for…
wasn't it?
The trouble with all of those reasons, aka excuses, was that I still felt extremely
uncomfortable with my size. I wasn't super-huge, and I didn't have any health issues
other than my thyroid, but because of my excess weight I was losing my confidence
(confidence that had taken me years to develop)
I hated the clothes I felt I had to wear to hide my lumps, bumps, and rolls. You see,
I’m more of a tight jeans and tank top kind of girl, but I was way beyond feeling
comfortable in that type of clothing!
So what was I going to do?
I had always fad-dieted. I had starved myself with soup diets, liquid only diets, etc,
only to find I gained more weight once I went back to my “normal”, every day
eating. And I was totally over doing that to myself ever again!
Call it wisdom, age, logic, or whatever you want, but it finally dawned on me that I
needed something easy I could adapt to my everyday lifestyle …. Something that
would be my new normal. Something simple and easy.
The realization of that lead me to a new passion -- to search for the little things I
could do to change my life and my body … now, 8 months and 36 pounds later, I’d
like to share my journey in the hope that it helps other people out there that are
struggling to have their body the way they want it….
And yes people …. you CAN have your cake and eat it too!!
I’ve taken the recipes and ideas that have helped me to lose 36 pounds and compiled
them together in this first book of a series.
And it all starts with a great breakfast!
My lifestyle required everything to be simple, fast, and easy; I’m a busy working
mum and don't exactly like being stuck in the kitchen!
I also needed the recipes to be family friendly, which isn’t always easy, especially
as 2 of us are vegetarians and 3 of the family members are at the other extreme; they
love their meat!
What I realized on my journey is that it’s easier to cook for the vegetarians and add
meat to the menu, rather than the other way around.
So there you are, that's the journey that has led me to write this first book – if you
enjoy this book and would like to know more about the other books in this series,
please email me at lisarichardsbooks@gmail.com or do a search at Amazon.com
using my name – also, please leave a review, as this will help others achieve their
goals by spreading the word.
THANKS!!
Before we get started on the recipes, please let me share some tips and insights that
I’ve included in my life that have helped with my weight loss, and then we will
move on to the easy recipes that changed the way we cook and eat!
Tips ’n’ Insights
Drink water at the first sign of hunger. I like to squeeze some lemon juice in mine,
and try to get around 8 glasses a day … although it’s not always possible. After you
have a drink, think about what you will make for the next meal.
Breakfast really is the best start to the day. Choosing something higher in protein
really makes a difference. When I pick meals out of my little book of recipes, I’m
never hungry!
I’m a huge fan of protein; before I started this I had very little protein in my diet,
now I get around 60 grams + a day. I have really noticed a difference in my muscle
mass, energy level, and the lack of feeling hungry.
Understand ….. there is NO need to feel hungry if you eat protein at every meal
!!
Clear your cupboards of any unhealthy foods. If you can’t completely clear them
away, pop them out of sight. It’s easier to say no to junk food if you don't see it then
to have to say no every time you open the cupboard!
Relax. Remember to make simple, easy changes that become who you are. This
isn’t a lose-weight diet book, it’s all about easy vegetarian recipes that you can make
in 20 minutes or less. The bonus will be that you will naturally loss weight if you
need to.
Don't be scared to tweak the recipes to suit you and your family’s taste buds,
experiment when you have time. There are many free nutritional counters online that
you can use to tweak the meals, and make sure that you’re not over doing it with fat
content.
When I was eating this way to lose weight, I stuck to around 60 - 130 grams of
protein, 30 – 65 grams of fat, and 163 - 236 of Carbohydrates, which worked well for
me. Now I still cook the same recipes, but I can afford to add in some extras. More
toppings on my waffles, higher calorie drinks, and I no longer fight with my weight!
If you are just cooking meals from this series of cookbooks, then you shouldn't need
to worry about any counting of anything; it’s all done for you and will even out over
the weeks.
Make what you can ahead of time and freeze for a near instant, no brainer meal.
Exercise is good – well let me rephrase that…. Movement is good! Anything is
better than nothing, but again the trick is to find something you enjoy doing,
something that you will do daily as part of your lifestyle. This could be simply
walking your dog every morning - it's a great way to start your day (and your dog’s
day). If you don't have a dog, offer to walk your neighbor’s pooch!
So start your day with some form of movement, even if it’s only 10 minutes to start
with – just put your thinking cap on and find something easy and fun that you enjoy
doing.
Finally, visualization – this has been huge for me!
Simply pick a time suitable for you to have 5 – 10 minutes to yourself (I find either
last thing at night, or first thing in the morning is good) and just start picturing
yourself as you want to be, with all the emotion you can muster!
My Visualization was:
Being healthy and happy, wearing the clothes I love, and really enjoying eating
healthy, easy to prepare meals
I also really love a saying I once read ….
“Always think of what you have to do as easy and it will become so!”
With all that said and out the way …… let’s get started on the meal ideas and
recipes
Coconut And Chocolate Oats
Most delicious way to eat oats! l love the chocolate chips in this recipe combined
with the coconut extract, which is a must have! I always feel like I’m cheating when
I start the day with this totally delectable breakfast!
Time to Prepare: 2 Minutes
Time to Cook: None
Number of Servings:1
Ingredients:
1/3 cup uncooked old-fashioned oats
1/2 cup plain, fat free yogurt
2 Tbsp almond milk, or use your preferred milk
Few drops of coconut extract ( to taste)
Just under a tsp of pure maple syrup
Just under a tbsp mini chocolate chips
Just under a tsp coconut
Just under a tsp chopped almonds
Easy Directions:
Just mix the yogurt, milk, maple syrup, and coconut extract into a bowl. Once
combined, add the dry ingredients and mix well.
Calories: 280.6 | Fat: 8.4g | Protein: 11.7g | Carbs: 39g | Fiber: 3.4g
Delicious Peanut n Chocolate Protein Shake
This Delicious Shake is great for a quick and easy breakfast on the run, or a pick me
up snack for any time of the day.
Time to Prepare: 5 Minutes
Time to Cook: None
Number of Servings:2
Ingredients:
2 heaped Tbsp of chocolate protein powder
1 cup skim milk
1 cup ice cubes
2 tbsp peanut butter – smooth is best!
1 small banana
Easy Directions:
Blend all ingredients in a blender until smooth. Pour into your favourite drinking
glass and enjoy!
Calories: 243.2 | Fat: 18.4g | Protein: 20.4g | Carbs: 23.3g | Fiber: 22.1g
Banana Split with Strawberry n Yogurt
Time to Prepare: 2 Minutes
Time to Cook: None
Number of Servings:1
Ingredients:
1 medium banana
1 cup strawberries, you can either use fresh or frozen (defrosted)
1/2 cup fat free plain or vanilla yogurt
1 Tbsp sliced almonds
Easy Directions:
Peel banana and split lengthwise, place split bananas in your favourite serving dish.
Slice strawberries and place on top of bananas, with dollops of yogurt. Sprinkle
with almonds.
Optional: occasionally I drizzle ½ tsp of runny honey over the top as a really sweet
treat!
Calories: 250.6 | Fat: 4.9g | Protein: 9.3g | Carbs: 46.9g | Fiber: 7g
Low Fat Breakfast Jam Muffins
I use whatever jam we have in the fridge, which in turn changes the taste of these
luscious Jam Breakfast Muffins, as well as the nutritional info. So if your all out
counting every calorie, etc. -- then please adjust accordingly.
Time to Prepare: 5 Minutes
Time to Cook: 15 Minutes
Number of Servings: 11
Ingredients:
2 cups all purpose flour
1/3 cup sugar
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 to 2 tsp cinnamon, according to your taste
1 egg
1 cup skim milk
3/4 cup unsweetened applesauce
1 tsp vanilla extract
10 tsp of your favourite jam - low sugar/ low fat
Easy Directions:
Preheat your oven to 400 °F.
As this recipe doesn't use any butter or oil, you need to either lightly grease a muffin
tin or use a light cooking spray to spray your paper baking cups, then place them into
your muffin tray.
In a large bowl -- combine flour, sugar, baking powder, baking soda, salt, and
cinnamon. In a separate, small bowl -- beat together the egg, milk, applesauce, and
vanilla. Combine the wet mix into the dry and gently fold together – Do NOT over
mix (this is the number one mistake people make when making any muffins). Just
fold the combined ingredients together until all the dry bits have been absorbed –
the muffin batter should still be lumpy.
Fill the muffin tray cups 1/3 full. Drop about 1 tsp of your favourite low sugar/low
fat jam into the centre, and cover with another layer of muffin mix. Bake for 15
minutes or until lightly golden. Makes approx 10, depending on your tray/cup size.
Calories: 142.7 | Fat: 0.9g | Protein: 3.6g | Carbs: 26.9g | Fiber: 1.1g
Scrumptious French Toast
This scrumptious French toast recipe makes a versatile and super-quick, warm
breakfast.
Time to Prepare: 10 Minutes
Time to Cook: 5 Minutes
Number of Servings: 1 (2 pieces of French toast)
Ingredients:
1/4 cup egg beaters
1/8 cup skim milk
1/2 tsp ground cinnamon
1/2 teaspoon vanilla extract
non-stick cooking spray
2 pieces whole wheat bread
Easy Directions:
Heat a skillet sprayed with cooking spray over medium-high heat.
Mix together egg beaters, skim milk, cinnamon, and vanilla extract in a shallow
dish.
Dip the bread slices in the wet mix, allowing it to soak up some of the liquid up.
Don't over soak, so the bread falls apart. Make sure both sides are well covered.
Place onto your warmed skillet, cook it on both sides until lightly browned. Repeat
this process with your next piece of bread.
I love it drizzled with a ½ tsp of runny honey, some fresh fruit, or maple syrup – it's
a great start to the day!
Calories: 151.2 | Fat: 1.7g | Protein: 12.2g | Carbs: 21.7g | Fiber: 4.6g
Pumpkin & Oatmeal Pancakes
Time to Prepare: 5 Minutes
Time to Cook: 5 Minutes
Number of Servings:1
Ingredients:
2 egg whites
1/3 cup of regular oats
1 tbsp nonfat cottage cheese
2 tbsp cooked pumpkin
1 tsp pumpkin pie spice
optional - 2 packets Splenda
Easy Directions:
Mix all ingredients together.
Lightly spray a skillet or nonstick pan with cooking oil, place over a medium heat.
Once pan is heated, cook pancakes -- either one large or 3 smaller pancakes that can
be stacked.
Topping ideas, not included in nutrition count:
Sliced fruit (i.e. bananas, strawberries, or a handful of blueberries).
Chopped almonds, drizzled runny honey, maple. or sugar free syrup.
Natural yogurt or applesauce.
Calories: 158.3 | Fat: 2.2g | Protein: 13.6g | Carbs: 22.00g | Fiber: 3.2g
Peanut Butter n Chocolate Oatmeal
I love a nice hot breakfast on a cold winter morning. This one is a quick easy recipe
that keeps me going till lunchtime.
Time to Prepare: 1 Minute
Time to Cook: 1:30 Minutes
Number of Servings:1
Ingredients:
1/2 cup oatmeal - quick or old fashioned
1 cup water
1 1/2 tbsp crunchy peanut butter
Yummy Oatmeal Topping:
1/3 cup sugar
1 tablespoon cocoa powder
1 teaspoon cinnamon
Place topping ingredients together in a airtight container and shake.
Easy Directions:
Place oatmeal in microwave safe bowl.
Add 1 cup water, or use skim milk for a creamier texture.
Microwave on high power for 1:30 minutes (600 watt microwave).
Remove and stir in the peanut butter.
Add oatmeal topping and stir.
Calories: 355.6 | Fat: 19g | Protein: 12.6g | Carbs: 34.9g | Fiber: 6.7g
Peanut Berry Yogurt
Berries and peanut butter – didn't exactly tickle my taste buds at first, but as it turns
out it’s a tasty combo! I love the antioxidants that I get from the berries, and the
healthy mono fats from the nuts.
Time to Prepare: 5Minutes
Time to Cook: None
Number of Servings:1
Ingredients:
1/4 cup grape nuts cereal
1/2 cup low fat yogurt
1/2 cup mixed berries
1 Tbsp chunky peanut butter
Easy Directions:
Add Grape nut cereal to your breakfast bowl. Then add the yogurt, berries, and
peanut butter. Mix well. I like to leave mine to soften for 10 minutes while I go get
something achieved, but some would prefer to eat it straight away with a crunch!
Calories: 310.5 | Fat: 10.7g | Protein: 13.9g | Carbs: 44.2g | Fiber: 6.3g
Feta, Mushroom, And Spinach Omelette
I love the high protein content of this breakfast. As stated previously, protein is
essential to building muscle and keeping us feeling fuller for longer!
Time to Prepare: 5 Minutes
Time to Cook: 5 Minutes
Number of Servings:1
Ingredients:
1 egg
2 egg whites
3 - 4 chopped mushrooms
1/2 cup packed baby spinach (approx)
1 oz. feta cheese – crumbled
Easy Directions:
Mix eggs until combined.
Lightly spray a pan with cooking oil. Sauté chopped mushrooms until soft. Add the
baby spinach and cook until just wilted, pour over egg mix, and sprinkle with the
crumbled feta cheese.
Flip the omelet once the edges start to pull away from the pan, cook other side until
brown.
Optional: salt and pepper to taste, & cherry tomatoes quartered (yum).
Calories: 195.7 | Fat: 11.3g | Protein: 21.7g | Carbs: 3.8g | Fiber: 0.8g
Black Bean Scrambled Eggs
I make this dish when I’m really hankering for something different. The salsa
topping adds some oomph to the start of my day, and the addition of sour cream
makes the eggs light and fluffy.
Time to Prepare: 5 Minutes
Time to Cook: 5 Minutes
Number of Servings:1
Ingredients:
1/3 cup black beans – I prefer to simply use canned beans which are drained and
rinsed
1/4 cup chopped green bell peppers
2 large eggs
1 Tbsp non fat sour cream
Salsa to taste
Easy Directions:
Sauté the chopped green peppers and black beans together in a nonstick pan with 1
Tbsp of water, for around 2- 3 minutes.
While that's cooking, whisk together the sour cream and eggs until well combined.
Once the water has evaporated, and the bean, green pepper mix is sautéed, add the
egg mixture to the pan.
Cook eggs until scrambled.
Top with Salsa.
Serving size approximately 1.5 cups.
Calories: 276.9 | Fat: 10.6g | Protein: 19.6g | Carbs: 26.3g | Fiber: 6.6g
Spinach and Tofu Scramble
Sometimes I’ve just had enough of eggs. This recipe offers a great alternative, with
excellent protein and low carbohydrates - it's a great way to start a day!
Time to Prepare: 5 Minutes
Time to Cook: 10 Minutes
Number of Servings:1
Ingredients:
1 Tbsp margarine
1/2 cup sliced fresh mushrooms
10 cherry tomatoes, sliced
1 crushed garlic glove
1 cup fresh spinach, rinsed
1/2 block firm tofu, well pressed and crumbled
1 tsp soy sauce
1 tsp lemon juice
salt and pepper to taste
Easy Directions:
Lightly spray a pan with cooking spray.
Over a medium heat, sauté crushed garlic mushrooms and tomatoes for 2 to 3
minutes.
Add crumbled tofu, spinach, soy sauce, and lemon juice. Reduce heat to low and
cover, cook for 5 minutes, stir occasionally.
Sprinkle with salt and pepper to taste once served.
Calories: 329.9 | Fat: 18.6g | Protein: 29.6g | Carbs: 19.2g | Fiber: 6.6g
It’s a Bean Wrap
I love refried beans! I often add the optional salad and have this at any meal. ;-)
Time to Prepare: 5 Minutes
Time to Cook: 1 Minute
Number of Servings:1
Ingredients:
1 whole wheat, low carbohydrate tortilla wrap – I use Cedars
1/3 cup Old El Paso fat-free refried beans
1/4 cup Kraft 2% shredded cheese
Dash of hot sauce (optional)
Easy Directions:
Place wrap on plate and spread refried beans over the middle part of the wrap
(leaving 3 edges free for wrapping).
Sprinkle over the cheese and optional hot sauce.
Either wrap the tortilla and cook, or leave open to cook – adding lettuce and chopped
tomatoes after cooking, then wrap.
Cook wrap in microwave for 40 – 60 seconds, depending on your microwave’s
wattage.
Tortilla should be warmed and cheese melted – the addition of the salad makes this a
great anytime meal!
Calories: 231| Fat: 9.7g | Protein: 18g | Carbs: 23.8g | Fiber: 10g
Crispy Kale n Eggs
The low calorie and carbohydrate content of Kale n Eggs means if I’m feeling extra
hungry I can have extra servings, or add a piece of toast. Sometimes I save up my
nutritional requirements if I know I’m having extras for lunch.
I love the crispy texture of the kale and the knowledge that I’m starting my day off
with greens.
Time to Prepare: 3 Minutes
Time to Cook: 4 Minutes
Number of Servings:2
Ingredients:
2 large, fresh eggs
1/2 Tbsp butter – don't panic!
2 cups finely chopped kale leaves (no stems)
Salt and pepper to taste
Dash of milk
Easy Directions:
Mix together the two eggs with a dash of milk.
Slowly melt the butter in a non stick pan. Add chopped kale, mixing to coat the
leaves with butter. When the kale begins to wilt, pour over the eggs, stir, and cover
the pan.
Open to gently stir occasionally.
Once the eggs have reached a nice consistency, serve adding salt and pepper to taste.
Calories: 136.3 | Fat: 8.3g | Protein: 8.6g | Carbs: 7.8g | Fiber: 2.6g
Get up and Go Oat Bran Cereal
One of my favorites, I love how easy this breakfast is to make!
Full of fiber, protein, and omega 3s -- it's a great way to begin your day, and I
NEVER feel hungry after enjoying this breakfast.
Time to Prepare: 3Minutes
Time to Cook: 4 Minutes
Number of Servings:1
Ingredients:
1/4 cup oat bran
1 Tbsp flax seed meal
1 Tbsp brown sugar
20 raisins
1/2 tsp vanilla or almond or coconut extract
1 cup water
Easy Directions:
Simply combine all ingredients into a suitable microwave safe bowl.
Microwave for 4 minutes at 40% power, stirring half way through cooking.
Depending on your microwave’s wattage - as with all microwave cooking - you may
need to vary the water and/or cooking time.
Eat!
Calories: 237.7 | Fat: 5.4g | Protein: 7.7g | Carbs: 46.5g | Fiber: 8.5g
Go Go - Cinnamon n Raisin Oats
This has a few more calories than my usual breakfast, but is a great pick if I know I
have a busy morning ahead – not just because it’s prepared the night before, but
also because it keeps me going all the way till lunchtime - it really is a Go Go
Breakfast!
Time to Prepare: 5 Minutes – the night before J
Time to Cook: None
Number of Servings:1
Ingredients:
1/4 cup steel cut oats, dry
2 Tbsp rolled oats, dry
1 Tbsp milled flaxseed
1 Tbsp glazed pecans, finely chopped
1 Tbsp raisins
1 4-oz container of honey or vanilla flavored Greek yogurt
2 Tbsp fat free milk
Easy Directions:
Mix all ingredients together in your breakfast dish until well mixed. Cover and leave
in the fridge for the night.
Come morning time, simply eat!
Calories: 416.7 | Fat: 8.9g |8 Protein: 21.8g | Carbs: 64.5g | Fiber: 8.8g
Protein Packed Pineapple Muffins
I never used to make muffins with vegetables, but now I enjoy many different
varieties of muffins (not just the sweet ones). They’re yummy, convenient, and
packed full of veggie power – best of all, the kids love them too! I especially like
this recipe as they have an extra protein punch.
Time to Prepare: 5 Minutes
Time to Cook: 15 Minutes
Number of Servings:24
Ingredients:
2 cups of flour
1 cup of brown sugar
1/4 cup Vanilla fat free yogurt
1 cup apple sauce ( no sugar added variety)
3 eggs
2 additional egg whites
1 ½ tsp Baking Powder
1 ½ tsp Baking Soda
4 tbsp ground flax seed meal
2 tbsp of whey protein powder – any kind
2 tsp Cinnamon
1/2 tsp of salt
1/2 cup canned crushed pineapple
1/2 cup raisins
3 cups of grated carrots
Easy Directions:
Pre heat your oven to 350 degrees, spray muffin tins with cooking spray and set
aside
Combine the eggs, yogurt, apple sauce and brown sugar in a large bowl, sift over the
dry ingredients and then add the pineapple, carrots and raisins.
Spoon into the muffin tins and check after 15 minutes. I’ve found in my oven they
are ready, however a friend bakes hers for a few minutes extra. To tell if they are
ready press your finger into the centre of the muffin, if it springs back they are
ready!
Bake for approx 15 minutes.
Number of Servings: 24
Calories: 121.2 | Fat: 1.2g | Protein: 4.2g | Carbs: 24.2g | Fiber: 1.6g
Delectable Waffles
I don't know what it is about waffles but I love them! I think they’re scrumptious
and I always feel like I’m cheating when I eat them……
Time to Prepare: 5 Minutes
Time to Cook: 10 Minutes
Number of Servings:14
Ingredients:
1 egg
2 cups Original Bisquick
1.5 Tbsp vegetable oil
1 1/3 cup skim milk
Easy Directions:
Combine all ingredients together until well mixed (I use a hand mixer).
Lightly spray your waffle iron with cooking spray.
Cook in waffle iron until ready.
I like to use a low fat topping, runny honey, or fruit (such as sliced bananas or
strawberries), and cinnamon to add different flavors.
Calories: 97 | Fat: 4.2g | Protein: 2.6g | Carbs: 12.6g | Fiber: 0.4g
Amaretto Liqueur French Toast n Strawberries
Ok … I know that having liqueur in the morning could be frowned upon – but hey
it’s only a small amount and you don't have to have it, do you?!
Time to Prepare: 5 Minutes
Time to Cook: 10 Minutes
Number of Servings:2
Ingredients:
6 medium slices of Italian bread – any brand will do
1/4 cup nonfat milk
1 fl oz amaretto liqueur
1 Tbsp pure vanilla extract
2 large eggs, beaten
4 extra large strawberries, sliced
Cooking spray as needed
Easy Directions:
Whisk milk, eggs, amaretto, and vanilla until well combined.
Spray a light coating of cooking spray onto a non stick pan and heat over a medium
heat.
In a shallow dish, dip each bread slice into the egg mixture to coat.
Place into pan and cook until egg mixture is dry, then turn over to cook other side.
Serve with sliced strawberries, a small amount of runny honey, or sugar free syrup.
Enjoy!
Calories: 338.7 | Fat: 7.5g | Protein: 12.8g | Carbs: 45.3g | Fiber: 2.8g
Vanilla Soy Milk Shake
There’s nothing like chucking a few healthy things together in a blender and
whipping up a yummy breakfast that you can take with you. It’s fast, easy, and you
suffer NO guilt!
Time to Prepare: 2Minutes
Time to Cook: 2 Minutes
Number of Servings:2
Ingredients:
1 cup frozen strawberries (or other berries of choice)
1 banana, fresh and peeled
2 Tbsp flax seed, ground
2 cups low fat vanilla soy milk
Easy Directions:
Simply place the soy milk, banana, then berries, and flax seed into a blender, blend
until all of the frozen fruit has blended well (about the time it takes me to unload the
dishwasher J).
Pour into your best two glasses or travel mugs.
In a flash, you have breakfast in a cup!
Calories: 211.3 | Fat: 6.2g | Protein: 8.3g | Carbs: 32.7g | Fiber: 4.9g
Pear and Brie on a Muffin
I really enjoy this combination, especially on the rare occasion that I can sit down,
relax, and relish the taste
Time to Prepare: 2Minutes
Time to Cook: 2 Minutes
Number of Servings:2
Ingredients:
1 whole wheat English muffin
2 slices of pear
2 oz camembert cheese, sliced thinly
Easy Directions:
Cut the English muffin in two.
Place one slice of pear on each muffin side, then half the cheese layered on top of
the pear.
Place the muffin halves under a broiler and toast for a couple of minutes. until the
cheese is just melting.
I also enjoy substituting a thinly sliced apple (granny is best) and brie – yum!
Calories: 316.3 | Fat: 16.2g | Protein: 17.2g | Carbs: 29.7g | Fiber: 4.8g
Quick - Energy Boosting Protein Smoothie
Another quick breakfast for those hectic mornings. Taste can be changed just by
adding a different flavoured protein powder and yogurt.
Time to Prepare: 5 Minutes
Time to Cook: None
Number of Servings:1
Ingredients:
1/2 cup low fat vanilla or plain yogurt
1/2 cup Silk soymilk
1 scoop vanilla protein powder – can use chocolate
1/2 cup frozen fruit
Easy Directions:
When making smoothies with protein powder, I always like to add the milk first,
then protein powder, and give that a quick whizz before adding the rest of the
ingredients – just stops any lumpy bits!
Add the fruit and yogurt and blend until all ingredients are thoroughly mixed.
Calories: 342.1 | Fat: 5.4g | Protein: 28.7g | Carbs: 44.9g | Fiber: 2.1
Caramelized Onion, Fried Mushroom Omelette
Don't panic! I know it’s got butter in it, just allow for less fat at another meal and
all will be ok!
Time to Prepare: 7 Minutes
Time to Cook: 10 Minutes
Number of Servings:2
Ingredients:
4 large fresh eggs
8 grams butter
2 cups sliced mushrooms
1 medium onion, sliced
2 fl oz low fat buttermilk
3 small scallions
5 oz freshly grated parmesan cheese
Easy Directions:
Sauté the mushrooms in one half of the butter, then caramelize the onions in the
remaining butter.
Whisk eggs and add the sliced scallions and buttermilk.
Lightly spray a pan and heat over a medium heat.
Pour the egg mixture then add the caramelized onions and mushrooms. Once the
bottom of the omelet is cooked, flip to lightly cook other side – lovely with a side
helping of baby spinach!
Calories: 297.8 | Fat: 16.6g | Protein: 20.4g | Carbs: 18.6g | Fiber: 3.7g
Protein Pancakes with Quinoa
I love quinoa – it’s so good for you, so these pancakes make a perfect breakfast – If
there are any left you can put them into zip locks and have them the next morning, or
as a quick snack; they will keep in the fridge for a few days!
Time to Prepare: 7 Minutes
Time to Cook: 10 Minutes
Number of Servings:8 x 4-5 inch
Ingredients:
1/4 cup dry quinoa, cooked
6 Tbsp whey protein powder – for variation use vanilla or chocolate
1 cup whole wheat flour
2 egg whites
1 tsp soybean oil
1/2 tsp baking powder
1/2 cup soy milk
Easy Directions:
In a bowl, blend all ingredients together thoroughly.
Lightly spray a non stick pan with some cooking spray and heat over a medium heat.
Spoon 1/8 of the mixture and cook until there are bubbles in the middle of your
pancake.
Flip over to lightly cook the other side.
I like to serve with either fruit slices, grated apple, banana and chopped walnuts, or
runny honey.
Calories: 106 | Fat: 1.5g | Protein: 8.6g | Carbs: 14.4g | Fiber: 2g
No Bake Easy n Healthy Muesli
With no baking, this muesli is a delicious morning start. Add the milk of your
choice, almond or soy milk will make it sweeter, as will soaking it overnight!
Time to Prepare: 10 Minutes
Time to Cook: None
Number of Servings: 3 x 1 cup each
Ingredients:
3/4 cup oats
1/2 cup wheat flakes
1/4 cup rye flakes
1/3 cup dates, chopped
3/8 cup raisins
1/4 cup almonds, sliced
1/4 cup cashews or walnuts
3 Tbsp sunflower seeds
Easy Directions:
This is a really simple muesli – Just mix all the ingredients together and you’re
done!
I love getting the kids to help me; they can mix it themselves, adding the different
dried fruits and nuts that they enjoy – they seem to always enjoy the food that they
make more!
Get them to use their imaginations and add other ingredients, to concoct their own
favourite muesli recipes!
Makes about 3 cups
Calories: 406.4 | Fat: 7.1g | Protein: 8.5g | Carbs: 96.5g | Fiber: 10.5g
Ricotta Pancake Base
Time to Prepare: 10Minutes
Time to Cook: 5 Minutes
Number of Servings:3
Use this as the basic recipe for ricotta cheese pancakes, then add fruit and spices to
suit your taste buds.
Ingredients:
1/2 cup ricotta cheese – we used the part-skim version
2 Tbsp whole wheat flour or if you prefer whole grain pancake mix
1 egg
1 tsp vanilla extract
spices, fruit or spreads to taste
Easy Directions:
Mix all ingredients together and cook 1/3 of the mix on a hot, lightly sprayed pan
Add fruit and spices to suit your tastes.
Here are some of my family’s favourites:
Sliced strawberries and a small amount of runny honey.
Sliced bananas and a tsp of peanut or almond butter.
Dollop of low fat jam.
Cinnamon mixed with ¼ tsp sugar.
Calories: 79.3 | Fat: 3.8g | Protein: 5.4g | Carbs: 4.8g | Fiber: 0.5
Pecan Nut and Zucchini Mini Muffins
I had never really cooked with pecan nuts before, but they add a lovely flavor to
these zucchini muffins. Experiment with other nuts for a varied taste.
Time to Prepare: 10 Minutes
Time to Cook:8 Minutes
Number of Servings:36
Ingredients:
2 cups shredded zucchini
1 cup whole wheat flour
1 cup white flour
1/2 cup sugar
1/2 cup brown sugar
1 Tbsp vital wheat gluten
2 tsp baking powder
1 tsp baking soda
1 tsp salt
2 eggs
1/2 cup oil
1 cup chopped pecans (optional)
Easy Directions:
Preheat oven to 350 °F.
Lightly spray mini muffin tray with cooking oil.
Combine all dry ingredients together in a bowl. In a separate bowl, mix wet
ingredients, including zucchini.
Add wet ingredients to dry, lastly add chopped pecan nuts and mix until just
combined.
Spoon muffin mix into pans and bake for 6-8 minutes – keep a close eye on them as
they burn fast – don't ask me how I know.
Calories: 94 | Fat: 5.3g | Protein: 2.2g | Carbs: 10.9g | Fiber: 1.1g
Cheesy Egg Pita
This is one of those breakfasts that at some stage you just have to have – don't worry
you won’t feel guilty with this one either - yummy with a good punch of protein!
Time to Prepare: 5 Minutes
Time to Cook: 5 Minutes
Number of Servings:1
Ingredients:
1 whole wheat pita pocket
1 wedge Laughing Cow Light Original Swiss Spreadable Cheese, or similar
2 large eggs
Salt to taste
Easy Directions:
Cook eggs sunny side up with soft egg yolks. As they are cooking, wrap one pita in
a paper towel and microwave for 20- 30 seconds.
Remove hot pita from microwave and, while hot, spread the cheese over the top.
Place your eggs on top, over the cheese spread.
Eat while hot!
Calories: 395.2 | Fat: 17.8g | Protein: 21.3g | Carbs: 38g | Fiber: 4.7
Waffled Waffles
Ok, so I love my waffles, as you know. This recipe is great, as it has no added sugar
and uses whole wheat flour.
Just make sure you don't overdo it with the toppings!
Time to Prepare: 10 Minutes
Time to Cook: 3 Minutes
Number of Servings:8 x 7 inch waffles
Ingredients:
1-3/4 cup whole wheat flour
2 tsp baking powder
1 tsp cinnamon
2 eggs
1-3/4 cup skim milk (add 2 extra tablespoons if you want to make pancakes)
1/2 cup unsweetened applesauce or mashed bananas
1 tsp vanilla extract
Easy Directions:
Mix together flour, baking powder, and cinnamon in a large bowl. In another bowl,
whisk the eggs, add the milk, vanilla, and applesauce or mashed bananas.
Add this wet mix to the dry flour mixture and combine.
Spray your waffle iron with a non fat cooking spray and then pour 1/8 of the batter in
per waffle. Cook for around 3- 5 minutes, depending on your waffle iron.
Quick tip: these can be frozen for a quick breakfast or snack and reheated easily in a
toaster.
Top with sliced fruit, berries, or peaches with a dollop of Greek yogurt or maple
syrup.
Variation - throw in a handful of chopped pecans just before pouring into waffle
iron.
Calories: 133.8 | Fat: 1.7g | Protein: 6.9g | Carbs: 23.3g | Fiber: 3g
Parmesan and Herb Frittata
Time to Prepare: 5 Minutes
Time to Cook: 15 Minutes
Number of Servings:4
Ingredients:
6 large eggs, lightly beaten
1/2 cup parmesan cheese, grated
1/4 tsp salt
1/2 tsp pepper
1 Tbsp olive oil
1/2 onion, chopped fine
2 Tbsp minced fresh parsley, dill, tarragon, and/or mint
Easy Directions:
Preheat oven to 350 °F
In a medium bowl, whisk the eggs, grated parmesan cheese, herbs, and seasoning
together
Heat the olive oil in a non stick, oven proof pan, and lightly sauté the onion for
around 4 minutes until soft and clear.
Add the egg mixture to the onions and lightly mix. Once the eggs on the bottom are
firm, start gently pulling the cooked eggs back from one side while tilting the pan -this will allow any uncooked egg mixture to fall into that side of the pan and cook.
Continue with this until all the egg mixture is mostly set -- around 2 minutes.
Transfer the pan to the middle rack of the oven.
Bake until the egg on top is set and dry to the touch -- approx 3 minutes.
Calories: 183.7 | Fat: 13.1g | Protein: 12.5g | Carbs: 2.8g | Fiber: 0.4g
Yummy Raisin and Oatmeal Cookies
Your kids will love this one and so will you – what a treat, cookies for breakfast!
Best of all, this is a great breakfast treat to have in the freezer and bring out for a
fast, low fat breakfast on the go!
Time to Prepare: 8 Minutes
Time to Cook: 12 Minutes
Number of Servings: 5 giant cookies
Ingredients:
1/3 cup whole wheat flour
1 cup oatmeal
1/3 cup unsweetened applesauce
1/4 cup sugar
1/2 tsp baking soda
2 tsp cinnamon
1/4 cup raisins
1 egg white
1/2 tsp vanilla extract
Easy Directions:
Preheat oven to 365°F
In one bowl, mix together the dry ingredients excluding the raisins.
In another bowl, whisk together applesauce, vanilla, sugar, and egg.
Add the dry ingredients into the wet, then add the raisins, mix until well combined.
Shape into 5 cookies, about 1/4" thickness, and place on a cookie baking sheet.
Bake cookies on middle rack at 365 °F for 10 minutes. Remove from oven and let
cool for 5 minutes, then turn the cookies upside down and bake for another 2
minutes.
Quick tip: for a less gooey cookie, chill dough for 15-30 minutes.
Variation : use other fruits and nuts instead of the raisins.
Calories: 157.4 | Fat: 1.2g | Protein: 4.7g | Carbs: 33.6g | Fiber: 3.2g
Cottage Cheese Crunch
This high protein, low fat breakfast is great when you only have 5 minutes and feel
like a cold breakfast – doesn't get any easier then this!
Time to Prepare: 5 Minutes
Time to Cook: None
Number of Servings:1
Ingredients:
1/2 cup peaches in light syrup, drained
1/2 cup 1% non fat cottage cheese
1/2 cup Raisin Bran cereal
Easy Directions:
In a large cup, layer peaches, cottage cheese, and cereal.
Enjoy immediately, or cover and keep in fridge until you’re ready to eat.
Variation: Use berries in place of peaches, or blend non fat berry yogurt with the
cottage cheese, for a tasty alternative.
Calories: 227.7 | Fat: 1.8g | Protein: 16.7g | Carbs: 39.8g | Fiber: 5.1
Apple n Pumpkin Sweet Waffles
As I mentioned when I started out on this journey, I would never have thought about
adding veggies to my baking. But now I’ve learnt how to make sure my family gets
the extra vitamins and fiber benefits that these veggies provide.
Time to Prepare: 6 Minutes
Time to Cook: 4 Minutes
Number of Servings:3 (makes 6 waffles, 2x each serving)
Ingredients:
1 cup whole wheat pastry flour
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1 1/2 tsp baking powder
2 Tbsp brown sugar
2 organic eggs
1 medium apple, finely chopped
1/2 cup pumpkin puree (fresh or canned)
Easy Directions:
Preheat and spray your waffle iron with non fat cooking spray.
Mix all the dry ingredients together in a small bowl.
In a separate bowl, blend together the eggs and sugar -- add this to the dry
ingredients, then fold in half the chopped apple and the pureed pumpkin. Stir until
well combined – this will be a moist and thick waffle batter.
Cook waffle batter in your waffle iron – use around 1/4 cup of batter per waffle,
cook until light brown.
Garnish the waffles with the remaining apple, and either real maple syrup or runny
honey.
Calories: 256.3 | Fat: 4.3g | Protein: 9.7g | Carbs: 49.3g | Fiber: 7.7g
Oh Yummy - Peanut Butter Granola
Wow! When I discovered this recipe, I couldn't believe my luck – it’s one of those
dishes that I cook up a double batch once a week, which only takes 20 minutes, and
then I store the rest in the pantry for a quick and easy breakfast that all the family
loves!
Time to Prepare: 5 Minutes
Time to Cook: 15 Minutes
Number of Servings:6
Ingredients:
2 1/4 cup oats
1/2 cup flour
1/2 tsp baking soda
1 tsp pure vanilla
3 to 5 Tbsp vegetable oil
1/3 cup peanut butter
1/4 cup brown sugar
Optional add ins – not included in nutritional info:
1/2 cup chocolate chips, or 1 cup mixed peanut butter with chocolate chips
Easy Directions:
Preheat oven to 350 degrees.
In a large bowl, mix together the oats, flour, and baking soda. Add the vanilla
extract then add the peanut butter and vegetable oil -- mix well.
Combine with the brown sugar – if you’re adding the optional ingredients, fold them
in now. This mix will be quite chunky and dry.
Spoon the granola into a square 8 inch cake pan.
Bake until lightly brown (around 15 minutes).
Let it cool completely before storing in an air tight container – this mix will keep for
at least a week, although ours never lasts that long!
Calories: 360.3 | Fat: 17.3g | Protein: 10.1g | Carbs: 44g | Fiber: 3.9
Delish Choc n Peanut Breakfast
If you’re like me and love a chocolate treat, then you will love this recipe and enjoy
a delicious breakfast treat!
Time to Prepare: 5 Minutes
Time to Cook: 4 Minutes
Number of Servings:1
Ingredients:
1 packet Swiss Miss diet cocoa
1 tbsp low fat peanut butter
1/2 rolled oats
pinch of salt
Easy Directions:
In a medium sized, microwave safe bowl, whisk together oats, peanut butter, and
cocoa, with a pinch of salt until well blended.
Microwave on high power for 2:30 to 3 minutes.
Carefully stir, serve while hot.
Calories: 256 | Fat: 3.9g | Protein: 9.1g | Carbs: 37.6g | Fiber: 4.8g
Scrumptious Cheesecake Pancakes
Time to Prepare: 10 Minutes
Time to Cook: 6 Minutes
Number of Servings:2
Ingredients:
2 large eggs
4 oz cream cheese
Splenda - to taste
1/2 tsp ground cinnamon
1 Tbsp flaxseed meal (ground flaxseed)
Easy Directions:
Separate the eggs, and beat egg whites in a clean, dry bowl with an electric mixer
until stiff peaks form.
In a separate large bowl, beat the cream cheese until smooth, add the egg yolks,
sweetener, cinnamon, and flaxseed meal -- then beat again.
Fold in egg whites.
Lightly grease a large, heavy fry pan with butter and heat over a medium to low heat.
Spoon approx ¼ cup of batter for each pancake, and cook until top side bubbles -then flip the pancake and cook second side.
Quick tip: cook over a low heat so that the butter doesn't burn.
Serve by themselves or with sliced fruit, low calorie jam, or runny honey.
Calories: 293.5 | Fat: 26.4g | Protein: 11.1g | Carbs: 2.1g | Fiber: 1.3
Fast Flaxseed Muffin
This is a really fast, easy muffin recipe with a good protein content to start your day.
Time to Prepare: 3 Minutes
Time to Cook:1 Minute
Number of Servings:1
Ingredients:
1 tsp butter
1 egg, slightly beaten
1/4 cup ground flax meal
1/2 - 1 tsp ground cinnamon
1/2 tsp baking powder
2 tsp Splenda
Easy Directions:
Spray a microwave safe mug with non fat cooking spray, add butter, and microwave
for just a few seconds to melt it.
Add all ingredients to the mug, stir, and microwave for 45 – 60 seconds.
You really need to experiment with this recipe and your microwave, as microwaves
are so variable with their cooking times.
Once cooked, turn out onto serving dish
Optional: adding chopped walnuts or pecan nuts makes a nice addition.
Calories: 238.7 | Fat: 18.2g | Protein: 12.3g | Carbs: 12.4g | Fiber: 9.2
Egg in the Hole
Nice and easy, with a good combo of carbohydrate and protein.
Time to Prepare: 10 Minutes
Time to Cook: 4 Minutes
Number of Servings:1
Ingredients:
1 slice whole wheat bread
1 large egg
non fat cooking oil spray
small cookie cutter or glass
Easy Directions:
Spray non fat cooking oil over a non stick fry pan and heat over a medium heat.
Use the cookie cutter, or a glass, to cut out a hole in the centre of the bread.
Once pan is heated, place bread into pan and crack the egg into the centre, cook for a
few minutes and then flip to cook other side.
Season with salt and pepper
Calories: 234.7 | Fat: 12.8g | Protein: 11.1g | Carbs: 18.7g | Fiber: 2.1
Tasty Couscous n Raisin Breakfast
Time to Prepare: 5 Minutes
Time to Cook: 15 Minutes
Number of Servings:8
Ingredients:
3 cups soy milk
1/4 cup raisins
1/4 cup sugar
2 tsp margarine
1 cup couscous
1 tsp vanilla
cinnamon for sprinkling on top
Easy Directions:
In a saucepan, bring the milk, sugar, raisins, and margarine to a boil -- then remove
from heat.
Stir in vanilla and couscous, cover and let stand for 5 minutes.
Sprinkle with cinnamon and serve warm or cold.
Calories: 156.4 | Fat: 3.2g | Protein: 7.1g | Carbs: 31.3g | Fiber: 2.2g
Perky Mocha Coffee Smoothie
So this one isn’t for the kids, but it's a great, quick pick-me-up for a sluggish
morning.
Time to Prepare: 5 Minutes
Time to Cook: None
Number of Servings:1
Ingredients:
1 small banana
1 3/4 cup non-fat milk
1/2 serving hot cocoa Miss Swiss diet
2 grams instant coffee powder
5 ground almonds
Easy Directions:
Place all ingredients into a blender and blend until smooth.
Pour into your favourite glass, relax and enjoy!
Calories: 211.1 | Fat: 3.9g | Protein: 10.2g | Carbs: 36.7g | Fiber: 3.7g
Fabulous Pecan and Oat Waffles
Time to Prepare: 10 Minutes
Time to Cook: 5 Minutes
Number of Servings:4
Ingredients:
1/2 cup chopped pecans or walnuts
2 cups old-fashioned oatmeal
2 Tbsp canola oil
1/2 tsp salt
2 1/4 cups water
2 Tbsp brown sugar
Easy Directions:
Simply place all ingredients into a blender and blend until thoroughly mixed – let sit
while the waffle iron warms up - the batter will thicken slightly.
Spray the waffle iron with non fat cooking spray and spoon ¼ of mixture into each
waffle, bake until cooked -- around 5 minutes, but time will vary depending on your
waffle iron.
Optional: top with a low fat topping or sliced strawberries and a dollop of Greek
yogurt.
Calories: 344 | Fat: 20.6g | Protein: 6.5g | Carbs: 35.7g | Fiber: 5.4g
Belgian Vanilla Waffles
This waffle recipe is a favourite with the kids and a great, fun way to get them
helping out in the kitchen.
Time to Prepare: 10 Minutes
Time to Cook: 5 Minutes
Number of Servings:8
Ingredients:
2 cups flour
2 Tbsp sugar
2 tsp baking powder
3 eggs
1 Tbsp oil – vegetable
2 tsp vanilla
2 cups milk
1 pinch salt
Easy Directions:
Separate eggs whites from egg yolks, put into separate cups or bowls.
Mix all the dry ingredients with the oil, milk, and egg yolks in a large bowl.
In a separate bowl, beat egg whites and salt until they form stiff peaks, fold in
vanilla, and then gently fold egg whites into the batter mix.
Heat waffle maker and spray with non stick cooking spray.
Divide mixture and cook 8 waffles for 2 – 5 minutes.
Calories: 199.4 | Fat: 4.5g | Protein: 8.2g | Carbs: 29.7g | Fiber: 0.8g
Tasty Spinach n Pepper Frittata
I love frittatas, and this recipe is super tasty, plus it’s full of protein and flavour!
Time to Prepare: 10 Minutes
Time to Cook: 9 Minutes
Number of Servings:4
Ingredients:
6 eggs
3 cups spinach
1 cup onion, chopped
1/4 cup red bell pepper, chopped
1/4 cup yellow bell pepper, chopped
2 Tbsp garlic powder (or to taste)
1/4 cup feta cheese
2 Tbsp olive oil
2 Tbsp water
Easy Directions:
Preheat oven to broil – high heat.
Beat the eggs with 2 Tbsp of water, combine the feta to mix.
Sauté the onion and peppers until soft in a non stick. oven proof pan, with 2 Tbsp of
olive oil. Add spinach to onions, and cook until moisture from the spinach is gone.
Once moisture from spinach has evaporated, combine with egg mixture and then
pour back into the pan -- cook for 3 minutes over a medium heat.
If pan is not non stick, then lightly spray with cooking spray before re-pouring egg
mixture.
Place under broiler for 3-4 minutes, to set the top of the frittata.
Cut into 4 pieces and serve warm or cold.
Calories: 238.1 | Fat: 16.6g | Protein: 12.8g | Carbs: 10.1g | Fiber: 2g
Chocolate n Peanut Balls
This is another favourite in our family and the kids love to make them!
Time to Prepare: 15 Minutes
Time to Cook: 5 Minutes
Number of Servings:15
Ingredients:
1/4 cup chocolate chips
1/4 cup honey
1/4 cup peanut butter
1/2 cup rolled oats
1/4 cup sliced almonds
1/8 cup flaxseed
1/8 cup sesame seeds
Easy Directions:
Combine honey and peanut butter in a small saucepan -- heat until melted. Take off
heat and mix in all remaining ingredients.
Stir consistently until chocolate is melted.
Roll into 15 even balls and refrigerate until required.
Quick tip: these chocolate peanut balls can be kept in the freezer and pulled out
when required.
Calories: 89.8 | Fat: 5.2g | Protein: 2.6g | Carbs: 11.8g | Fiber: 1.7g
Banana n Peanut Butter Breakfast Wrap
This is another great combo of protein and carbohydrates to start the day with, it's a
fast and easy start to the day that's surprisingly very satisfying. It’s also another easy
breakfast for even young kids to make on their own.
Time to Prepare: 2 Minutes
Time to Cook: None
Number of Servings:1
Ingredients:
1 low carbohydrate tortilla wrap
1 small fresh banana
1 Tbsp low fat, smooth peanut butter
Easy Directions:
Simply spread the low fat peanut butter over the whole wheat wrap.
Peel the banana and roll it in the wrap.
Enjoy!
Calories: 265.8 | Fat: 10.6g | Protein: 10.0g | Carbs: 37.8g | Fiber: 11.4g
Quick Peanut n Banana Smoothie
I was really surprised at how filling this smoothie is; it’s great for those mornings
when you wake up hungry – it keeps me going on my busiest of days!
Time to Prepare: 2 Minutes
Time to Cook: None
Number of Servings:1
Ingredients:
1 medium banana
2 Tbsp low fat, smooth Peanut Butter
1 cup nonfat milk
ice - optional
Easy Directions:
Blend all ingredients together in blender until smooth.
Serve in a large glass.
Calories: 376.3 | Fat: 12.1g | Protein: 17.5g | Carbs: 53.6g | Fiber: 4.7g
Wishing you Much Success ………
Lisa Richards
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