dishin' nutrition Avatar

Posts tagged breakfast

Waffle of Insane Greatness

Sometimes you just shouldn’t compromise - Behold, the Waffle of Insane Greatness!  Makes 8 waffles at 153 calories each!  

3/4 cup all-purpose flour
1/4 cup cornstarch
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1 cup buttermilk
1/3 cup vegetable oil
1 egg
1 1/2 teaspoons sugar
3/4 teaspoon vanilla extract
In a medium bowl, combine the flour, cornstarch, baking powder, baking soda, and salt; mix well. Add the milk, vegetable oil, egg, sugar and vanilla and mix well. Let the batter sit for 30 minutes.

Preheat a waffle iron. Do not use non-stick spray on the waffle iron; the oil in the batter will allow the waffle to release easily. Follow the directions on your waffle iron to cook the waffles. Serve immediately and enjoy!

original recipe

Winter Smoothie

7 oz fruity herbal iced tea
3/4 cup frozen mixed berries 
1 cup purple kale (I keep mine frozen)
1 tbsp chia seeds 
1 scoop vanilla whey powder
1/4 cup oatmeal
1/8 tsp stevia plus

cal: 310,  fat: 7g,  protein: 24.5g,  fiber: 12g

Fill a pitcher with water, pour enough water from pitcher into a sauce pan to fully cover tea bags (approx. 8 depending on pitcher size), heat water, seep tea, and pour concentrate into pitcher, and voila - iced tea for the week!

Perfect Hard-Boiled Eggs

Hard boiled eggs should never be dry, super crumbly, or even worse  GREY.  Make them right and you will have rich, yellow yolks that are a little soft and crazy delicious!  I have one for a mid-morning snack all the time.  It helps me push lunch back so the last half of my day feels shorter.  I ♥ eggs!

Put eggs into a pot of cold water.  Eggs should be completely submerged.  Bring to a boil, cover pot, remove pot from the heat, and wait ten minutes. Rinse under cold water, eat one with pepper and a little salt, refrigerate the rest.

cal: 70,  fat: 4.5g,  protein: 6g

Eggs are a very good source of selenium, iodine, and vitamin B2 and a good source of molybdenum, phosphorus, vitamin B5, vitamin B12, vitamin D, and protein.  EAT THEM UP!!

Fake Chocolate Shake

1 gram of fat or 39 grams of fat?  The choice is so obvious!!

6 ounces skim milk
1 scoop chocolate protein powder (I like)
1 medium banana, frozen (slice before freezing)
1 tsp unsweetened cocoa powder
1/4 tsp vanilla extract 

blend in a blender. 

12 ounce shake - cal: 260,  fat: 1g,  protein: 26g
(compared to - cal: 797,  fat: 39g,  protein: 13g)

Happy 4th of July!

Strawberry toast with bananas, blueberries, and cream cheese :)

Power Pancakes with Fresh Fruit Sauce

These pancakes have some serious staying power!  I topped mine with fresh organic raspberries and peaches.  So satisfying and keeps you full for hours and hours!

1 cup flaxseed meal
1 cup vanilla whey protein powder
3/4 tsp baking soda
1 packet stevia
1/2 tsp salt
1/4 cup spelt flour
1 tsp cinnamon
1 cup plain low fat yogurt
2 eggs 

In a bowl, combine flaxseed meal, protein powder, baking soda, stevia, salt, flour, cinnamon, and stir well.  

Heat a nonstick pan with cooking spray over medium high heat.  Whisk yogurt and eggs into the flaxseed mixture making sure there are no dry pockets.  DO NOT OVER MIX!

Scoop a 1/4 size measure of batter into the pan.  Cook the first side until bubbles start to show and bottom edges begin to dry, about 1 minute.  Then carefully flip the pancakes and cook the other side for 30 seconds to 1 minute until they are cooked through but not too brown.  Serve with fruit compote (or topping of choice).  Serves 5

2 cakes - calories: 263  fat: 10.8g  fiber: 8g  protein: 28.6 (wow!)


2 cups mixed berries or soft fruit like peaches
2 to 3 tbsp apple juice (oj, cherry, or pomegranate works too)
1 to 2 tbsp agave nectar (or honey)
1/2 tsp sweet spices (cinnamon, ginger, cardamon, nutmeg)
2 tsp cold water
1/2 tsp pure vanilla extract

In a medium saucepan, combine the fruit, juice, agave, and spices.  Heat on medium-high until it simmers.  Reduce the heat to low and cover, watching carefully so it doesn’t boil over.  Cook the fruit down for 8 to 12 minutes, adding more fruit juice if necessary.   Remove the saucepan from the heat, add the vanilla, and stir it in.  Serve over hot pancakes.  Serves 5.

per serving - calories: 36  fat: 0.5g  fiber: 3.4g  protein: 0.6  

Happy Father’s Day

Crab Cake Eggs Benedict with fresh fruit for my favorite Dad!

This started out with the intention of being healthy.  I found a recipe that substituted plain yogurt for butter in the Hollandaise sauce… it so didn’t work. It was sour in a bad way (I like mine lemony) and I was not about the ruin all that amazing crab.  Thank god for the grocery store right across the street!  The pre-made sauce wasn’t nearly as unhealthy as I thought it would be.

Happy Father’s Day to all the Father’s and Father figures!! Thank you for nourishing our hearts and our minds ♥

Masala Toast

French Toast made with garam masala is the bomb!

1/4 cup egg whites
1/3 cup skim milk
1/2 tsp of really good vanilla
1/8 tsp garam masala
4 slices of Dave’s Killer Bread (delish + only 65 cal each) 
**This recipe is only 80 calories a slice!!**

- Combine all ingredients (not the bread silly) in a medium bowl.  
- Beat mixture with a fork until frothy.  
- Heat skillet on medium and spray with cooking spray.
- Dip bread into mix and cook until golden brown on both sides.  
- Drizzle w/ a little honey or agave and top with blueberries.  
- Enjoy immediately! 

TIPS: Yolks are so good for you (no really, they are) and I can’t bear to waste them, so I buy this instead.  For the perfect tiny amount of honey on your masala toast, use a chopstick for drizzling.

Breakfast Salad

Yeah, that’s right - salad for breakfast.  So good you’ll want it for dinner too!

Serves 1:

1 big handful of fresh spinach
1 small Roma tomato, diced
1 green onion, diced
2 pieces nitrate-free turkey bacon, cooked - I like
1 egg, poached

Toss the first 4 ingredients together, soft poach an egg and place atop the salad.  Break the yolk for instant salad dressing, add salt & pepper and enjoy!  

Turn it into dinner with the addition of polenta!  

 TIPS: Cook the whole package of turkey bacon all at once so you can easily add to eggs, salads, and sandwiches.  Bake in the oven it if you like it crispy.

Herbal Smoothie

I drink one of these almost every morning.  I love getting my day off to a super healthy start with fruit and kale!  Use strawberries and it’s just under 200 calories!  

1 cup frozen mixed berries (strawberries have less sugar)
1 handful of chopped organic kale
1 tbsp chia seeds - benefits of chia seeds
1 scoop vanilla whey powder - I like 
7 - 8 oz fruity herbal ice tea                                                                       *if you don’t want to make tea in advance use diluted 100% cranberry juice: 1 part cran + 7 parts water

Other healthy additions:
1 tbsp flax seed oil - so good for you!
1/2 small banana - for extra yum
try a dash of Stevia Plus if you like it sweeter

']); _gaq.push(['_trackPageview']); (function() { var ga = document.createElement('script'); ga.type = 'text/javascript'; ga.async = true; ga.src = ('https:' == document.location.protocol ? 'https://ssl' : 'http://www') + ''; (document.getElementsByTagName('head')[0] || document.getElementsByTagName('body')[0]).appendChild(ga); })(); // ]]>