Recipes: Breakfast
Lower Your Cholesterol Smoothie
February 17, 2013
I am always talking about the importance of knowing your cholesterol numbers. I know it’s not easy to get those numbers down, but here’s a super smoothie recipe that is a wonderful way to help lower your cholesterol. This smoothie contains: Plant Sterols that can lower LDL cholesterol by up to 14%, EPA and DHA in fish oil that is anti-inflammatory for the body; strawberries that are high in antioxidants and fiber, calcium and Vitamin D for bone and heart health. This smoothie provides lots of fiber, antioxidants and 16 grams of protein as much as 3 eggs. So bring it on, you’re ready!!
Polenta "Sausage" Cakes
February 12, 2013
Just because it’s Fat Tuesday or let’s say it’s the weekend and you want to cheat a bit on a fattening breakfast - try this heart healthier recipe instead of reaching for the traditional bacon and eggs fare.
Polenta is whole grain and easy to prepare, although it does take a bit of attention and time at the cook top. I recommend making a big batch and then freezing the cakes, which will simplify preparation in the morning. The polenta egg cheese stacker is sure to please any hungry person and with the vegetarian protein boost, the rest of the day’s hunger will be kept at bay.
Quinoa Breakfast Pudding
January 26, 2013
Say good-bye to bland oatmeal! This breakfast dish uses quinoa and is filled with great antioxidant properties. The flavors of coconut, ginger and mango give this breakfast pudding a Caribbean/tropical feeling, but will warm you up in the winter months and provide healthy energy to go about your day. For additional flavors, try adding delicious blueberries or your favorite berry.
Almond Breakfast Pudding
August 31, 2012
This breakfast pudding is loaded with fiber, vitamin C, potassium, calcium and magnesium. In addition, the recipe has oats, fiber and flaxseed, which help lower cholesterol. Make it ahead of time, place in the fridge and let the dish take on the flavors of the fruit and lemon. The pudding gets better as the week continues—almost a dessert treat.
Back To School Breakfast Wedges
August 24, 2012
According to national statistics, approximately 8 to 12 percent of all school-aged kids skip breakfast. By the time kids enter adolescence, as many as 20 to 30 percent have completely given up the morning meal. There are several reasons. Most adolescents would rather sleep 15 minutes longer, instead of taking time for breakfast. Most children are sleep deprived. Younger girls, especially teenage girls, are the biggest offenders. Athletic boys generally try to get a breakfast meal. Studies have shown that performance at school is enhanced by having breakfast.
Low-fat Egg “Sausage” Breakfast Sandwich
August 17, 2012
America is the only place where it takes one calorie to roll down your car window to get a 700-calorie breakfast. A conventional fast-food breakfast sandwich has about 29 grams of fat and twice the number of calories as this low-fat egg sausage sandwich. This recipe is fast to prepare and tastes just like the drive-up window meal without the nitrites, excess salt, cholesterol and fat. All of the ingredients are available nationally in standard grocery stores.
Heart Healthy Béarnaise Sauce
January 20, 2012
Typical Béarnaise sauce has 1,040 calories in 1 cup with 105 grams of fat, mostly saturated. This sauce has 70 calories per serving and only 5 grams of fat, 1 gram saturated. Bearnaise sauce is actually a mayonnaise based emulsion. Consequently, the logical short cut is to use an emulsion already available and fat free mayo will do the job perfectly. This sauce is industrial strength and will hold together. Perfect for a meat dish.
The South Denver Omelet
May 13, 2011
The delicious South Denver Omelet is cholesterol free and lower in fat – especially saturated fat – by nearly 75%, yet it maintains the protein level and the wonderful smoky ranch flavors of a traditional Denver omelet. Note: You can replace the veggie bacon with smoked salmon or lean Canadian bacon.
Udiful (Utterly delightful) Peachy Bagel French Toast
March 25, 2011
This recipe is peachy-delicious, easy to make and a sure dish to fix again and again. The bagels are from Denver-based Udi’s Bakery. Many grocery stores carry Udi’s gluten-free bagels – and it’s the perfect bread for French toast because it’s dense, it soaks up the milk-egg mixture well and it doesn’t get a soggy texture. In addition, the hole in the center means you can stuff wonderful tastes, flavors and goodies into each piece. Use two-day-old bagels for best results.
The French call this dish “pain perdu” (lost bread) because the method revives old bread. The English call it “eggy bread” or “poor knights of Windsor.”
Lower Your Cholesterol Breakfast Pudding
March 18, 2011
This breakfast pudding is loaded with fiber, vitamin C and minerals such as
potassium, calcium and magnesium. In addition, the recipe has oats, fiber
and plant sterols. All of these ingredients will help to lower cholesterol.
Each serving has 900 mg of plant sterols and 385 mg of EPA and DHA (the
essential omega-3 oils). Make it ahead of time, place in the fridge and let the
dish take on the flavors of the fruit and lemon. The pudding gets better as the
week continues, almost a dessert treat.