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Simple and, healthful breakfast suggestions. Please.

fruglescot Jan 18, 2008 08:04 AM

HEALTHFUL AND TASTY ALTERNATIVES
My doctor suggests that I cut out some of my bad cholesterol generating foods. I'm starting with breakfast by foregoing several eggs and bacon style breakfasts each week. I would really appreciate some other ideas on what to prepare for myself for this initial, day starting meal. What do the Chowhounds eat?
Thanks

  1. t
    travelchow Apr 3, 2008 01:54 PM

    Fruit smoothie
    1/2 cup fresh orang ejuice
    1/2 green apple
    1/2 green pear
    one banana
    mix in blender.
    Filling and gives you tons of energy for the day

    1. l
      lgss Mar 29, 2008 05:55 PM

      I used to take a couple frozen (gluten-free) waffles to work with me and pop them in the toaster and eat them plain by hand while I checked VM and e-mail messages. When we travel we often eat chips and salsa for breakfast.

      1. f
        french roast Mar 29, 2008 09:30 AM

        I'm a low maintenance breakfast eater--I'm always eating at my desk. I buy those individual portions of cottage cheese, and keep a bag of toasted sunflower seeds at my desk. The cottage cheese with a big handful of sunflower seeds is suprisingly crunchy and good, and it keeps me full for a while!

        1. p
          pigtails Mar 28, 2008 07:11 PM

          lots of good suggestions, the only thing i can think of that isn't here, is sometimes i stick a sweet potato in the oven while i am going for a short run and eat that for breakfast. it's very satisfying (and cheap).

          otherwise, steel cuts oats - it doesn't take me an hour either. i use boiling water (from the kettle from morning coffee making) and i stir them in and leave them at a bare simmer while i take a shower. they are nearly done by the time i'm out - i use 1/3 cups water, 1/3 cups oats.

          1. Vetter Mar 23, 2008 10:42 AM

            I haven't seen this one mentioned yet. Cottage cheese and egg white pancakes. Fold lowfat cottage cheese and a little flour into beaten egg whites. You can add a little splenda or stevia. The proportions are vastly more cottage cheese than flour. Fry (nonstick electric griddle works great) or even bake it. It puffs up beautifully and is protein rich. Serve with fruit or no sugar added jam. I don't rely on precise proportions for this. It always comes out fine.

            1. puppymomma Mar 23, 2008 07:29 AM

              A couple of years ago I complained to my nutritionist that most breakfast foods (cereal, waffles) don't fill me up. Her reply was, "why does your breakfast have to be a breakfast food?" That was a really interesting thought. My answer is, it doesn't.

              Yesterday for breakfast I had a boca burger (13 gr protein) with fat-free cheese (5 gr protein). I put a mixture of kechup and sriracha on top. The calorie count was only 100 calories and I had a whopping 18 grams of protein! And honestly, I thought it tasted good. I could have eaten it on a piece of matza or something, but I didn't.

              More breakfast-like foods I eat are weight-control oatmeal packet with 1/2 a scoop of protein powder (vanilla flavor whey protein) and some sort of dry fruit. Or 2% cottage cheese, a packet or 2 of equal, and dried blueberries and ginger.

              Meryl
              http://mylittleworldoffood.blogspot.com/

              1. Caroline1 Mar 22, 2008 06:50 PM

                My favorite "healthy" breakfast is really thick oatmeal (if you have to hold the bowl down to get the spoon out, that's about right) topped with a layer of Kellog's All Bran, topped with a sprinkling of dark brown sugar (I see Splenda is making brown sugar now, so I might give that a try), and finish with a float of organic 2% milk. Do not stir! Just eat it like pudding. I've loved this since childhood!

                A bowl of hot oatmeal topped with a scoop of vanilla frozen yogurt, and whole buch of frozen blueberries, a sliced ripe banana, and a generous bunch of walnuts. Great when I want dessert but don't want dinner.

                7 Replies
                1. re: Caroline1
                  Sam Fujisaka Mar 22, 2008 07:31 PM

                  "Oh, mama, don’t let your yogurt be store bought
                  Don’t give us no Splenda nor any other'a that nasty ol' All-Bran type of stuff
                  Just make us some granola or buckwheat an’ all that other good kind'a sh*t
                  Not that ugly skimmed milk with other nasty bad bad 'ol sugary kinds'a bits

                  "Oh, mama, don’t make us eat yer thicker than brick funky ol’ oatmeal
                  Coated with oatbran an any other kind'a nuovo yippie hippie type'a stuff
                  Don’t put on no Splenda in my coffee ... or flax in my tea
                  Jes’ make us some strawberries an' any other not Kellogs kind o' stuff"

                  [sung in G adapted from Willie Nelson's "Oh, Mama Don't let Your Babies be Cowboys", hey, hey and now copyrighted by the ex Captain Pissgums and the Gay Cowboys]

                  1. re: Sam Fujisaka
                    Caroline1 Mar 22, 2008 08:32 PM

                    Can I download it on MP3? I'll play it next time I have a healthy breakfast. Don't make me hum, Sam!

                    1. re: Caroline1
                      Sam Fujisaka Mar 22, 2008 08:42 PM

                      The guys in the band and the once quick crisp notes of my mandoline are long gone. I still sing like a sick bullfrog with a whipooril stuck in its throat. Better that we all hum along.

                      1. re: Sam Fujisaka
                        Caroline1 Mar 22, 2008 08:54 PM

                        Cop out! :-|

                  2. re: Caroline1
                    c
                    Codasco Mar 28, 2008 07:20 PM

                    How do you get the Oatmeal to be that thick?

                    1. re: Codasco
                      Caroline1 Mar 28, 2008 09:26 PM

                      Cut back on the amount of water you use. Works with both microwave instant and stove top oatmeal.

                      1. re: Caroline1
                        c
                        Codasco Mar 29, 2008 09:09 AM

                        Thanks I'll have to try that. Right now I use the ratio of about 1 C oats=2 C water

                  3. Sam Fujisaka Mar 22, 2008 06:00 PM

                    Make your own yogurt and granola at home; add sliced fruit.

                    1. c
                      chaddick Mar 22, 2008 05:39 PM

                      One of my favorite healthy, virtually fat-free breakfasts is scrambled egg whites with a whole grain muffin. I bake up a bunch of the Southaven Farms muffins -- www.southavenfarm.com -- and I always have a variety in my freezer. It's a great breakfast, good for you, and tastes delicious too. Add a piece of fruit and it's perfect.

                      1. j
                        Judith Mar 22, 2008 10:11 AM

                        I need a really fast breakfast, and one I can get out in the world so I do a half a whole grain or raisin bagel with low-fat cottage cheese, which comes in individual serving sizes. If I'm home I add a little honey or fruit only jam or I use low-fat ricotta. Some days I have a half bagel with p-butter, banana and honey. When I have time on the weekends I have scrambled egg whites cooked with a spray of oil in a non-stick pan and a slice of whole grain toast with fruit-only jam. If egg whites is too big a leap, cut back to one egg and add two egg whites (I give the yolks to the dog, good for both of us :-)

                        1. l
                          lgss Mar 22, 2008 08:34 AM

                          We make gf, vegan bread (zucchini/tahini, banana nut, date/nut, etc) or muffins (apple/peanut butter, blueberry, etc). There are two of us, so a dozen muffins (we eat 2 each) lasts 3 days, a loaf of bread generally lasts a little longer. We eat gluten-free waffles from TJ's. We eat Nature's Path Mesa Sunrise cereal or corn flakes with Pacific brand lowfat vanilla almond mylk. On weekends, we generally make currant scones, (lightly) fried potatoes, or gf pancakes, occasionally we'll have hot rice with almond mylk. We have these with either smoothies or oj.

                          1. poptart Jan 21, 2008 05:02 PM

                            Friendship cottage cheese with salted sunflower and/or pumpkin seeds mixed in.
                            Peanut or almond butter on Scottish oatcakes, which are very tasty and filling.
                            Whole wheat bagel with melted cheese on it.
                            Bran muffin spread with peanut or almond butter.

                            6 Replies
                            1. re: poptart
                              goodhealthgourmet Jan 21, 2008 06:22 PM

                              poptart, i'm right there with you on the friendship - it's my favorite.

                              however, most bran muffins are far from "healthful." although there are a couple of rare exceptions [e.g. zen bakery], they're typically sugar- and fat-laden calorie bombs, and actually quite often don't even contain much dietary fiber.

                              aren't oatcakes relatively high in fat as well?

                              i'm not saying you shouldn't eat them, just don't be fooled into thinking you're doing your waistline [or HDL cholesterol levels] any favors ;)

                              1. re: goodhealthgourmet
                                poptart Jan 21, 2008 06:43 PM

                                So true about most bran muffins!!
                                I make my own bran muffins since I am not a fan of very sweet baked goods, with lower fat (using buttermilk helps...I also don't use butter), whole wheat and soy flour.

                                Not sure how high in fat the oatcakes are because I'm out of them at the moment...but I get Nairn's, very small ingredient list. They are relatively low-glycemic and very oaty! :-)

                                1. re: poptart
                                  goodhealthgourmet Jan 21, 2008 07:12 PM

                                  good for you for making your own, and more importantly, for modifying them to be healthier. those traditional "refrigerator" recipes are ridiculous!

                                  re: the oatcakes, i looked up their web site for you. the fat content isn't terrible, depending on how many you eat in one sitting, of course ;) typical oatcake recipes actually call for a lot of butter or lard, so the ones you eat are healthier than most. you can see for yourself here...

                                  http://www.nairns-oatcakes.com/nairns...

                                  1. re: goodhealthgourmet
                                    poptart Jan 22, 2008 03:47 PM

                                    I found that Mollie Katzen's Sunlight Cafe cookbook (you are probably already familiar with this one :-) ) has some great recipes for breakfast. She gives suggestions for making things with more protein, less sugar, more fiber etc. so the recipes can be very flexible. Also, she includes "portable" breakfast ideas. That's where i got the bran muffin recipe that I use. Definitely better than the "refrigerator" type that you are referring to!

                                    Also, thanks for the oatcake link. Yes, you have to keep the number down but luckily they are pretty satisfying so that helps.

                                  2. re: poptart
                                    s
                                    sunkissedbabe43 Mar 22, 2008 02:14 PM

                                    would you mind posting your bran muffin recipe?

                                    1. re: sunkissedbabe43
                                      poptart Mar 28, 2008 03:47 PM

                                      Here is a link to the Mollie Katzen recipe:

                                      http://www.usmillsllc.com/contentmgr/...

                              2. o
                                ozhead Jan 21, 2008 08:52 AM

                                I buy the brioche loaf at Trader Joe's and cut slices about an inch thick, maybe a little more -- you could of course use any bland bread. I soak it overnight in a mixture of skim milk, what my wife calls "fake eggs" (Egg Beaters or the like), a little maple syrup, cinnamon, and a bit of nutmeg. I use a lot of this mixture, because I want the bread to be soaked all the way through. I line a baking tin with foil, spray it with Pam, and bake the slices for half an hour at 325 degrees. Delicious, custardy "French toast," very rich-tasting but pretty dang low in fat.

                                2 Replies
                                1. re: ozhead
                                  m
                                  mlgb Jan 21, 2008 11:35 AM

                                  I don't know the details of TJs brioche, but that bread is normally high in butter and egg content and low in whole grain. It wouldn't be at the top on any dietician's "low cholesterol diet" bread list.

                                  1. re: mlgb
                                    s
                                    spellweaver16 Jan 22, 2008 04:15 PM

                                    I find that a piece of wheat toast with a smear of PB and a drizzle of maple syrup is pretty darned satisfying. I made it all the time when I was too young to cook, it was my alternative to french toast.

                                2. a
                                  alexajord Jan 21, 2008 06:42 AM

                                  I'll do whole-wheat mini bagels or english muffins (or a piece of whole wheat toast) with natural PB (or other nut butter), topped with sliced banana. Easy to grab and go, no hassle.

                                  morningstar farm sausage patty is also a regular for me, also on any of the above breads with a low-fat cheese.

                                  1. val ann c Jan 20, 2008 06:37 PM

                                    I find a BIG high protein breakfast will ensure a better day, all day. I like fish or chicken leftover from the night before. I may open a can of salmon. Or enjoy leftover Chinese takeout.
                                    I like toast made with a high-protein sprouted grain bread. My favorite brand is Alvarado St. There is also Ezikeil Bread, if you can find it unfrozen. Lately I'm topping the toast with tahini.
                                    Homemade soup or chili is a great breakfast. Or rice and beans.
                                    In a pinch, I'll bake a couple frozen chicken spring rolls (Ling Ling brand from Costco).

                                    I remember long ago, I'd start the day with coffee and donuts. I don't know how I survived that.

                                    1. m
                                      mellymel919 Jan 20, 2008 01:34 AM

                                      I would love to eat bacon, egg and cheese sandwiches every day. To be healthy, 1st I change the bread to a light wheat. Next I elimated any meat. Then I slowly moved from eggs to eggs white by mixing them together. In the begining it was 2 eggs and 1 egg white, then moved to 2 egg whites and 1 egg. Now I am ok with eating egg whites. Trying to elimate cheese, but I love cheese so its hard. I need something warm for breakfast so this works for me. What helps is getting the liquid eggs and mixing a combination of egg/egg whites in ice cube trays and freezing them.

                                      1 Reply
                                      1. re: mellymel919
                                        soypower Jan 20, 2008 07:46 AM

                                        you can freeze egg whites? i saw a huge 1/2 gallon container of these at our local cash and carry for some ridiculously low price, but there was a warning to use them within 7 days of opening so i didn't buy them...how is the consistency after defrosting?

                                      2. Emme Jan 19, 2008 09:07 PM

                                        so many great suggestions, so i'm sorry if i double dip (but it's a complement!)...

                                        i just read an interesting article on how barley is the best grain to eat for breakfast because of it's soluble fiber, protein (not too bad for a grain), and satiety and slow breakdown like oatmeal. i love a little cooked barley mixed into FF cottage cheese w/ cinnamon, sweetener, vanilla, then nuked til gooey in the microwave, like rice pudding.

                                        soy grits make a great morning cereal too (bob's red mill), as sweet or savory... 1/3 cup which makes a lot has 130 cal, 19 g protein, 7 g fiber http://www.bobsredmill.com/catalog/in...

                                        or i mix oats, egg whites, cinnamon, vanilla then fry in a non-stick pan, and serve with preserves or sugar free syrup.

                                        more steps to this one... beat egg whites til a little frothy. drizzle a little in a non stick pan and rotate the pan so that the egg white covers the pan and forms a "crepe." flip and cook through. repeat with rest of whites. sweeten a little fat free cottage cheese. put a dollop on a crepe, cover and roll up, securing with toothpick. return each to pan to brown and warm through. serve w/ sugar free preserves (love the one from TJ's - blackberry or blueberry best

                                        )

                                        sometimes i'll take all bran extra fiber or fiber one, then mix with hot water (or milk if you prefer, then nuke), allowing it to soak up the liquid, mixing in a bit of sweetener (stevia, agave, honey, none...) and cinnamon.

                                        protein oatmeal... love bob's red mill oats with isopure apple protein powder and cinnamon and vanilla mixed in.

                                        4 Replies
                                        1. re: Emme
                                          Ruth Lafler Jan 20, 2008 12:02 PM

                                          On the barley theme, this recipe for traditional Armenian Christmas pudding is great: http://www.recipelink.com/mf/31/16179 (note: the unnamed source is my sister).

                                          The recipe makes a lot, though, so I'd cut it in half -- you'd still have plenty to reheat for several breakfasts.

                                          1. re: Emme
                                            j
                                            jrmd Jan 22, 2008 02:41 PM

                                            would you please share exactly how you prepare your soy grits? i bought them and tried to make them according to the package. they came out inedible. i'd love to incorporate these into my diet since they are so healthy.
                                            thanks!

                                            1. re: jrmd
                                              Emme Jan 22, 2008 08:59 PM

                                              i measure a serving or two out, then cover with water and nuke in the micro for 30 seconds or so, but watch they don't boil over... i stir in some cinnamon and vanilla, adding a little more water if necessary, and a couple packets of splenda (you can add to taste at the end if you prefer), then renuke for 45 seconds or so... tis all she wrote. im a simple gal, and like the simple cinnamon vanilla flavor. you could add pumpkin pie spice or use milk... but the micro is easy enough for me, but as i said, watch for overspill :) hope that helps!

                                              1. re: Emme
                                                j
                                                jrmd Jan 23, 2008 11:49 AM

                                                thanks, i look forward to trying it!

                                          2. q
                                            Querencia Jan 19, 2008 07:06 PM

                                            If you find Egg Beaters gross by themselves, don't give up on them until you have tried combining them with something. An omelet or quiche with mushrooms or peppers, or eggy crepes or French toast with fruit make Egg Beaters more palatable.

                                            1. jpmcd Jan 19, 2008 04:53 PM

                                              i love eggs, but don't really like them w/o yolks so recently i've been really enjoying tofu scrambles - i find the tofu has more substance than egg whites and still kinda tastes like eggs

                                              my current favorite includes:
                                              - crumbled firm tofu
                                              - roasted eggplant puree (i make ahead and keep it on hand - roasted eggplant, onions, garlic, poblano, cilantro)
                                              - avocado
                                              - spinach
                                              - sometimes sliced turkey sausage
                                              - salt & pepper
                                              - sautee in non stick pan with a little olive oil until nice and hot

                                              it almost tastes like a big 'bad for you' egg scramble - the avocado and eggplant make it taste richer, since there's no cheese or cream or milk or anything

                                              it's delicious!

                                              1 Reply
                                              1. re: jpmcd
                                                m
                                                mlgb Jan 19, 2008 05:51 PM

                                                I like tofu as a scramble substitute also. Sometimes I'll use an egg white also as a binder and a protein boost.

                                                I'm not the biggest fan of turkey breakfast meats. I'd rather use Canadian Bacon or lean ham.

                                              2. Lori SF Jan 19, 2008 03:57 PM

                                                In the winter I love to take 4 green apples, cored and quartered, 1 tsp cinnamon, 1/2 tsp.allspice, 1/4 nutmeg and 1/2 cup of Sucanat (dehydrated sugar cane juice) the best sweetner beside agave you can use. Combined everything and bake in shallow dish at 375 degrees for 30 min. Then serve in a bowl with a scoop of plain or vanilla non fat yogurt on top, the yogurt melts like cream.. You feel like you are eating dessert and its so comforting and delish.

                                                I do the same exact thing with 5-8 ripe bananas, quarted.

                                                1 Reply
                                                1. re: Lori SF
                                                  j
                                                  jenniegirl Mar 29, 2008 02:28 PM

                                                  I make this fabulous dish with baked apples and baked bananas in apple juice. It's amazing over vanilla yogurt.

                                                2. l
                                                  lexpatti Jan 19, 2008 12:24 PM

                                                  My fellow chowhounders turned me on recently to something I just never would have done, but now I love it on crackers or whole grain toast: low fat cottage cheese mixed with peanut butter!!

                                                  We are also doing yogurt with ground flax seed and honey - fantastic.

                                                  I also love the Southbeach Diet cerial with vanilla soy milk.

                                                  3 Replies
                                                  1. re: lexpatti
                                                    Ruth Lafler Jan 20, 2008 11:53 AM

                                                    You can also mix plain yogurt (nonfat, if you're watching your cholesterol) with peanut butter -- it's surprisingly good.

                                                    1. re: Ruth Lafler
                                                      Emme Jan 20, 2008 05:29 PM

                                                      or plain yogurt w/ a little stevia, and then top w/ unsweetened applesauce w/ cinnamon.

                                                      or mix apple butter or apricot preserves in... or almond butter or cashew butter... you get the idea!

                                                      1. re: Emme
                                                        j
                                                        jenniegirl Mar 29, 2008 02:27 PM

                                                        My mom used to feed us applesauce and plain yogurt-I think she was feeding it to my younger sister as baby food (i was the oldest of seven, so there was always a baby!) Anyway, it's good. Try it.

                                                  2. k
                                                    KevinB Jan 19, 2008 08:52 AM

                                                    Sorry, but I have a different take on this. I'm diabetic, and I had pretty lousy numbers for HDL, LDL, and triglycerides as well. My doctor prescribed a statin for cholesterol and recommended I cut down on eggs, most meats, etc. I did all that, but my numbers, including my blood sugar were still way out of whack.

                                                    Then I went on the low-carb diet. Now I eat eggs (two) four or five times a week for breakfast. I have one slice of whole-wheat toast with them, and some bacon if I'm feeling ambitious. (I found this nifty egg cooker for the microwave; 55 seconds and they come out like perfectly poached eggs without any oil or butter.)

                                                    The results? All my blood work improved. HDL was up, LDL was down, triglycerides are normal, and my blood sugar came down as well. I stopped taking the statin months ago, and cut my diabetes meds in half, and I still have the improved results. Of course, I had to cut out a lot of things, like most breads, cereals, and pastas, but my doctor thinks the improvements are staggering. I'm just happy I'll be sticking around for a few more years.

                                                    1. Bunnyfood Jan 18, 2008 11:54 AM

                                                      I will not go without breakfast and usually end up eating at work(which means I'm interupted every 2 minutes(oh, am I actually suppose to be DOING work, not just eating and surfing CH? My mistake...) so I pick things that can be eaten at room temp. I don't do cottage cheese or yogurt and oatmeal and cereal get yucky quick.

                                                      I would advise that you look at some whole grain recipes( check out King Arthur's Whole Grain cookbook) and make up a batch ofmuffins at the beginning of the week. Some of KA muffin recipes can be held in the refridge and baked as needed. They also provide nutritional info, so you know what you getting into...

                                                      I also think it's worth cutting up citrus- grapefruit, oranges, etc in advance. Less mess and juice for drinking...

                                                      Also, they are not cheap, but the Morning Star patties are pretty decent...

                                                      1. soypower Jan 18, 2008 11:53 AM

                                                        i like to make breakfast wraps w/ scrambled egg whites, ham, nonfat cheddar cheese, tomatoes, green peppers, onions in a tortilla and then nuked so that the processed cheese becomes all melty. also good w/ salsa and morningstar farms sausage patties (broken up).

                                                        i also use these great low fat, low calorie tortillas which are made from olive oil instead of lard from la tortilla factory which i find at my local QFC (Kroger).

                                                        http://www.latortillafactory.com/jadw...

                                                        1. gatorfoodie Jan 18, 2008 11:42 AM

                                                          If the goal is addressing cholesterol problems, you should definitely go for some good steel cut rolled oats. Add some brown sugar or maple syrup if needed, but I've found that high quality plain oatmeal (and especially toasted as a previous poster noted) has a great nutty, hearty taste. Apple chunks are also good when cooked with the oatmeal.

                                                          My other favorite healthy breakfast is Granola, Fresh Fruit (best with berries), and yogurt. Top it with a little chopped mint to add some perk.

                                                          6 Replies
                                                          1. re: gatorfoodie
                                                            goodhealthgourmet Jan 18, 2008 12:32 PM

                                                            steel-cut oats and rolled oats are two completely different things.

                                                            however, the soluble fiber in both can be beneficial for lowering cholesterol.

                                                            1. re: goodhealthgourmet
                                                              t
                                                              TomDel Jan 20, 2008 07:31 AM

                                                              I read on their website that McCanns is now making a quick (5 min.) version of their steel cut oats. Have you or anyone else tried it? I love the regular version, but it takes me about an hour to make it, i.e., 10 mins. to bring water to boil; 20 mins. till it thickens; and then simmer for 30 mins.

                                                              1. re: TomDel
                                                                goodhealthgourmet Jan 20, 2008 07:48 AM

                                                                haven't tried them, but i'd be curious to hear how they are if anyone else has. i'm gluten-intolerant, so i only specifically buy certified gluten-free oat, and McCanns aren't certified. i use Bob's Red Mill.

                                                                anyway, i imagine the texture might be a bit different - it certainly is with quick rolled oats.

                                                                1. re: TomDel
                                                                  chowser Jan 20, 2008 04:33 PM

                                                                  I like it. It's not the same texture as the regular steel cut oatmeal but it's not mushy either, like other instant oatmeals. I actually prefer it to the long cooking ones which are a little chewy to me. When I was eating more of the long cooking ones, I'd make up a weeks batch and then microwave every morning. Come to think of it, I'd say the quick cooking ones are close to the texture of the reheated long cooking ones.

                                                                  1. re: TomDel
                                                                    p
                                                                    piccola Jan 21, 2008 05:27 PM

                                                                    I've never tried the regular version, but the quick ones are really good - as quick as Quaker, but infinitely tastier. The texture is creamy and thick, but still rough, unlike the runny/watery instant brands.

                                                                    1. re: TomDel
                                                                      h
                                                                      honcha Jan 23, 2008 12:07 PM

                                                                      I use Bob's too and I soak them overnight and then they just take 10 minutes or so once you bring them to the boil. Since this is how my diabetic husband starts each day (with some sugar free syrup on top) I make enough for four servings, put them in bowls in the fridge, and nuke with a touch more water to save time in the morning.

                                                                2. j
                                                                  JRL Jan 18, 2008 11:38 AM

                                                                  Simple: A microwave egg white scramble: 2-3 egg whites, some protein (couple slices turkey breast in bite size pieces; some already cooked turkey bacon crumbled;
                                                                  , leftover cooked salmon, flaked; bite sized pieces smoked salmon; or whatever you like); a bit of grated parm. Any seasonings you like. Nuke on high for 1 min, stir, nuke again for another minute - when the nuke, stir yields the consistency you like, eat. This also works well with the egg whites, about 1/4 cup low fat cottage cheese, one Laughing Cow light cut up and some Tabasco - stir well, then begin nuking process. Can set the whole thing up in fridge the night before (not sure about the cottage cheese one) and just cook in the am.

                                                                  Also good, but more time consuming - a faux Egg McMuffin: One fried (in Pam) egg white, 1-2 slices cooked turkey bacon, 1 slice low fat Cheddar or Swiss or American cheese or 1 Laughing Cow light sliced lengthwise (yeah, I know neither American cheese nor Laughing cow is exactly chowish, but they work), whole grain English muffin (I like it toasted first). After assembling, I put it into George Foreman Grill until cheese is melted. Can also do it in toaster oven or in a pan.

                                                                  1. goodhealthgourmet Jan 18, 2008 11:15 AM

                                                                    i'll refrain from repeating all of the excellent suggestions already posted, and simply add some thoughts...

                                                                    low-fat cottage cheese or low-fat ricotta are two of my favorite go-to breakfast proteins. try them in any of the following ways:

                                                                    nuke some frozen berries until they release their juices, mix the berries & the juice into the cottage cheese along with ground flaxseed and/or your favorite high-fiber/whole-grain cereal. add a little sweetener if needed, and mix it all up. stick it in the fridge for at least 30 minutes so the cereal absorbs some liquid & it all thickens up.

                                                                    mix with canned pumpkin, some pumkin pie spice [or your own combo of cinnamon, cardamom, nutmeg, ginger, etc.] and a drizzle of maple syrup or a sprinkling of maple sugar. nuke until heated through.

                                                                    combine with almond butter, cinnamon, cardamom, chopped dried figs, ground flax, and a drizzle of agave nectar...or with peanut butter, flax, sliced banana, cinnamon & honey.

                                                                    you can also do any of the above with yogurt, and fold in a little whey powder for added protein.

                                                                    other ideas:

                                                                    homemade muesli with yogurt.

                                                                    egg whites or egg substitute with assorted vegetables and extra-lean turkey bacon or chicken sausage.

                                                                    french toast made with high-fiber whole grain bread soaked in a mixture of egg whites & low-fat buttermilk - sauté in a nonstick skillet, top with a dash of cinnamon, a tablespoon of toasted almonds or walnuts, and a drizzle of pure maple syrup or agave nectar. serve with a side of yogurt or cottage cheese, or extra-lean breakfast meat [bacon or sausage].

                                                                    3 Replies
                                                                    1. re: goodhealthgourmet
                                                                      danhole Jan 18, 2008 11:23 AM

                                                                      "nuke some frozen berries until they release their juices, mix the berries & the juice into the cottage cheese along with ground flaxseed and/or your favorite high-fiber/whole-grain cereal. add a little sweetener if needed, and mix it all up. stick it in the fridge for at least 30 minutes so the cereal absorbs some liquid & it all thickens up."

                                                                      That sounds very good to me. I forgot about Wheat Germ. Sometimes I add that to my cottage cheese. Next time I will put it back in the fridge to let it merge better! I sneak in Wheat Germ into breadings, or wherever I can.

                                                                      1. re: danhole
                                                                        j
                                                                        jenniegirl Mar 22, 2008 01:27 AM

                                                                        I take a GO LEAN waffle with protein and top with yogurt and wheat germ. My mom used to give us waffles, yogurt, and wheat germ for dinner when she didn't feel like cooking. Actually, I don't think my mom ever felt like cooking!

                                                                        1. re: danhole
                                                                          j
                                                                          jenniegirl Mar 29, 2008 02:23 PM

                                                                          When I was a kid and my mom didn't feel like cooking (she never cooked anyway-only Kraft mac and cheese and Dinty Moore stew...) she would feed us frozen waffles with lemon yogurt and wheat germ. To this day that is one of my favorite comfort foods.

                                                                      2. danhole Jan 18, 2008 10:52 AM

                                                                        Frozen whole grain waffles spread with reduced fat peanut butter
                                                                        Cottage cheese with fresh fruit mixed in it. I add a dash of dill weed to perk it up.
                                                                        Fruit and some wheat thins, triscuits, or other whole grain cracker
                                                                        grits

                                                                        1. l
                                                                          Lucia Jan 18, 2008 10:35 AM

                                                                          Oatmeal (well, Scottish porridge oats), cooked w/a spoonful of peanut butter, fruit on the side.

                                                                          9 Replies
                                                                          1. re: Lucia
                                                                            fruglescot Jan 19, 2008 08:09 AM

                                                                            Lucia....
                                                                            I tried the spoonful of peanut butter in my oatmeal porridge. It added a subtle new flavour dimension to the morning meal which allowed me to cut way back on brown sugar........Thanks
                                                                            Ps;
                                                                            Maybe i'll add some raisans to the mix next time.

                                                                            1. re: fruglescot
                                                                              goodhealthgourmet Jan 19, 2008 09:52 AM

                                                                              try dried currants instead. better flavor, and higher in antioxidants.

                                                                              i also love the flavor combination of apricots and pb.

                                                                              1. re: fruglescot
                                                                                j
                                                                                justagthing Jan 19, 2008 11:16 AM

                                                                                You should try craisins too!

                                                                                1. re: justagthing
                                                                                  goodhealthgourmet Jan 19, 2008 02:36 PM

                                                                                  in keeping with his request for "healthful" ideas i opted not to suggest those little sugar-bombs. UNsweetened dried cherries, cranberries, or blueberries would be good, though.

                                                                                  1. re: goodhealthgourmet
                                                                                    j
                                                                                    justagthing Jan 19, 2008 04:40 PM

                                                                                    craisins are unsweetened dried cranberries

                                                                                    1. re: justagthing
                                                                                      goodhealthgourmet Jan 19, 2008 05:07 PM

                                                                                      sorry, but you're wrong. most commercial dried cranberries are loaded with sugar, and craisins are no exception. in fact, it says so right on the package. the product is labeled as "Ocean Spray® Craisins sweetened dried cranberries," and if you look at the ingredients you'll see two things listed: cranberries and sugar.

                                                                                      here are the nutritionals:

                                                                                      Amount Per Serving [1.5 oz or 1/3 cup]
                                                                                      Calories: 138
                                                                                      Calories from Fat: 4
                                                                                      Total Fat: 0.5g
                                                                                      Saturated Fat: 0.2g
                                                                                      Sodium: 1mg
                                                                                      Total Carbohydrates: 36.8g
                                                                                      Dietary Fiber: 3.7g
                                                                                      Sugars: 29.4g
                                                                                      Protein: 0.1g

                                                                                      for comparison, here's the information for 3 CUPS of whole, fresh cranberries:
                                                                                      Calories: 132
                                                                                      Calories from Fat: 3.24
                                                                                      Total Fat: 0.36 g
                                                                                      Saturated Fat: 0.03 g
                                                                                      Sodium: 6 mg
                                                                                      Total Carbohydrates: 34.77 g
                                                                                      Dietary Fiber: 13.2 g
                                                                                      Sugars: 11.52 g
                                                                                      Protein: 0.1.11 g

                                                                                      1. re: goodhealthgourmet
                                                                                        j
                                                                                        justagthing Jan 19, 2008 05:48 PM

                                                                                        ok, now i gotta run and check my bag out. i call all dried cranberries craisins, kinda like kleenex instead of facial tissue. lol

                                                                                2. re: fruglescot
                                                                                  Pat Hammond Jan 19, 2008 11:41 AM

                                                                                  While fresh cranberries are still in the markets, make the reciope for cranberry sauce on the package (I use a bit less sugar). Spoon some of this over your oatmeal. It's my favoarite topping. It's also very nice over plain yogurt.

                                                                                  1. re: fruglescot
                                                                                    chowser Jan 19, 2008 12:13 PM

                                                                                    Pumpkin butter is a great addition, too, with or w/out Trader Joe's pumpkin spice granola.

                                                                                3. BarmyFotheringayPhipps Jan 18, 2008 08:48 AM

                                                                                  My breakfast, just about every morning: homemade yogurt, fruit (this time of year, usually a frozen berry blend from Trader Joe's, often doctored with fresh fruits) and granola or muesli (again usually from Trader Joe's), toped off with a drizzle of honey or maybe Lyle's Golden Syrup.

                                                                                  1. v
                                                                                    Val Jan 18, 2008 08:40 AM

                                                                                    My line-up includes:
                                                                                    --Oatmeal (organic regular oats) with walnuts, raisins and cinnamon cooked in...sometimes I TOAST the oats before making the oatmeal, gives it a nicer flavor;
                                                                                    --0% Fage Yogurt with fresh banana and strawberries and a little honey, just delish!;
                                                                                    --Natural Peanut Butter and lower-sugar strawberry preserves on Arnold's Fiber & Flax bread;
                                                                                    --once in a while I'll have boiled egg, toast and grapefruit.

                                                                                    I always, always, always include fresh fruit and try to include walnuts, almonds or peanuts/peanut butter to help me make it to lunchtime.

                                                                                    1. Miss Needle Jan 18, 2008 08:33 AM

                                                                                      My healthier breakfasts range from:

                                                                                      Plain old fruit
                                                                                      Toast and olive oil
                                                                                      Banana rice milk flax seed smoothie
                                                                                      Congee
                                                                                      Steamed squash
                                                                                      Miso soup, rice and roasted laver
                                                                                      Daen jhang jigae and rice
                                                                                      Quinoa hot cereal

                                                                                      Of course, I also indulge in waffles and omelets as well at times. But the majority of my breakfasts are on the healthy side.

                                                                                      1. l
                                                                                        link_930 Jan 18, 2008 08:25 AM

                                                                                        My standard breakfasts (not all at once):

                                                                                        1. Steel cut oats, honey, blueberries, almonds
                                                                                        2. Kefir with mixed berries or roasted grapefruit
                                                                                        3. Fage 0% yogurt with honey, berries
                                                                                        4. Egg white scramble with whatever chopped vegetables I can cram in there
                                                                                        5. All natural peanut butter on a slice of whole wheat bread
                                                                                        6. Tuna and mustard, slice of lowfat cheese, and chopped greens on slice of ww bread
                                                                                        7. Salmon
                                                                                        8. Whole wheat pumpkin biscotti (homemade) with coffee. A lot of coffee.

                                                                                        I'm a little more conscious about what I eat and the extent to which they are processed. (And I'm on a fitness program.) Otherwise I'd revert to my Negra Modelo and leftover pizza days (should've appreciated it more, since now I'm paying for it).

                                                                                        2 Replies
                                                                                        1. re: link_930
                                                                                          chowser Jan 18, 2008 12:35 PM

                                                                                          We have very similar breakfasts. I'd also add flax seed waffles w/ pb and pumpkin or apple butter.

                                                                                          Would you mind sharing your ww pumpkin biscotti recipe on the Home Cooking board? Thanks!

                                                                                          1. re: chowser
                                                                                            l
                                                                                            link_930 Jan 22, 2008 02:20 PM

                                                                                            Hey chowser, it's up: http://www.chowhound.com/topics/482020

                                                                                            Let me know how it turns out for you!

                                                                                        2. t
                                                                                          Tay Jan 18, 2008 08:18 AM

                                                                                          A fruit smoothie always works for me. A banana, some strawberries/blueberries, fat free milk, some vanilla extract, (or vanilla syrup if you need the additional sweetness.)
                                                                                          If you have some frozen yogurt, toss it in.. It's a filling, satisfying and tasty way to start the day.

                                                                                          2 Replies
                                                                                          1. re: Tay
                                                                                            l
                                                                                            lgss Mar 22, 2008 08:23 AM

                                                                                            For smoothies we peel, break into chunks, and freeze bananas. We use some of these, frozen fruit (blueberries, cherries, blackberries, strawberries, raspberries, mango, etc) and some oj. No dairy. We use our Vitamix, I used to use my Champion juicer with unfrozen bananas.

                                                                                            1. re: lgss
                                                                                              Jen76 Apr 3, 2008 11:58 PM

                                                                                              This is exactly what I do. Freeze my own bananas, use other frozen/fresh fruit, and OJ (preferrably fresh squeezed when oranges are in season here in Phoenix. Yum. I also add a heaping teaspoon of flax seed meal for the fiber and omega-3's. My favorite fruit combo right now is:
                                                                                              Banana
                                                                                              Strawberry (frozen organic)
                                                                                              Kiwi
                                                                                              Mango

                                                                                              They are quite filling, and very healthy.

                                                                                              Frozen yogurt or soy ice cream is good too. Adds a bit more sweetness. Sometimes I do Banana, Mixed Berries, Pomagranate juice and a hefty scoop of vanilla soy ice cream or vanilla soy milk. Again, flax meal for fiber and such.

                                                                                          2. Honey Bee Jan 18, 2008 08:16 AM

                                                                                            A few of my faves:

                                                                                            Kashi Go Lean Simply Vanilla Hot Cereal
                                                                                            Morning Star Farms Sausage Patty on a whole wheat English Muffin with a dab of low-sugar grape jelly
                                                                                            Soyrizo mixed with scrambled egg whites and salsa
                                                                                            PB and jelly on whole wheat toast
                                                                                            smoothies (yogurt, banana, OJ, and strawberries)
                                                                                            Amy's Tofu Scrambles with salsa

                                                                                            Hope you find something tasty!

                                                                                            1 Reply
                                                                                            1. re: Honey Bee
                                                                                              m
                                                                                              mlgb Jan 19, 2008 12:02 PM

                                                                                              Instead of going overboard with the carbs and dairy all the time, sometimes I'll do smoked salmon on rye krisps with a smear of light cream cheese, or of avocado if I have it. Add some tomatoes or an orange on the side.

                                                                                              Gets you those omega 3's and you feel full longer.

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