Category Archives: Breakfast

Fruit-Filled Puff Pancake


1 Tbsp butter
1/3 c. all-purpose flour
3 Tbsp sugar, divided
1/4 tsp salt
3 eggs, slightly beaten
1/2 c. milk
1-1/2 c. fresh or frozen blueberries
1 medium ripe banana, sliced
1/4 tsp cinnamon

1. Place butter in a 9-in pie or cake pan.  Bake at 400 F for 4-5 minutes or until melted.  Meanwhile, in a medium bowl, combine the flour, 1 Tbsp sugar and salt.  Add eggs and milk; whisk until smooth.

2. Pour into hot pan.  Bake at 400 F for 10-12 minutes or until edges are puffed and golden brown.  Meanwhile, combine blueberries and banana.

3. In a small bowl, combine cinnamon and remaining sugar.  Spoon the fruit mixture onto pancake; sprinkle with the cinnamon-sugar.  Cut into wedges.

***You can use any fruit you’d like (we used blueberries, strawberries, and bananas).  Also I did not use even half of the cinnamon-sugar mixture.  I could not imagine piling on *that* much sugar…but you can if you want.

Here’s the dirt:
4 servings

232 calories
8 g fat (4 g saturated)
171 mg cholesterol
240 mg sodium
34 g carbs
2 g fiber
8 g protein


Pumpkin Pancakes and Orange Smoothies

I must admit fall is my favorite time of year.  The trees are beautiful and vibrant reds, oranges, and yellows.  The air becomes crisp and cool with amazing breezes.  Everything around me seems fresh, yet comfortable.  I know it is not fall just yet, but I am looking forward to it.  Pumpkins, squash, friends, family, birthdays, holidays, and so much more.

Here are a couple recipes that will be perfect for those lazy fall weekend mornings:


  • 1-1/2 cups all-purpose flour
  • 1/2 cup whole wheat flour
  • 2 tablespoons brown sugar
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg
  • 1-1/2 cups fat-free milk
  • 1/2 cup canned pumpkin
  • 1 egg white, lightly beaten
  • 2 tablespoons canola oil
  • In a large bowl, combine the first eight ingredients. In a small bowl, combine the milk, pumpkin, egg white and oil; stir into dry ingredients just until moistened.
  • Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until second side is golden brown.

Here’s the dirt:
6 servings (2 pancakes each)

240 calories
5 g fat (1 g saturated fat)
1 mg cholesterol
375 mg sodium
41 g carbohydrate
3 g fiber
8 g protein



  • 2-1/4 cups orange juice
  • 1 package (12.3 ounces) silken reduced-fat firm tofu
  • 3 cups halved frozen unsweetened strawberries
  • 1-1/2 cups sliced ripe bananas

In a food processor, combine the orange juice, tofu, strawberries and bananas; cover and pulse until blended. Pour into chilled glasses; serve immediately.

Here’s the dirt:
6 servings (1 cup each)

120 calories
1 g fat (trace saturated fat)
0 cholesterol
51 mg sodium
25 g carbs
3 g fiber
5 g protein


Confetti Scrambled Egg Pockets

An interesting take on breakfast.  Considering they are in a pita, this would probably be a great “on the go” breakfast, too.


1 c. fresh or frozen corn
1/4 c. chopped green pepper
2 Tbsp chopped onion
1 jar (2 ounces) diced pimientos, drained
1 Tbsp butter
1-1/4 c. egg substitute
3 eggs
1/4 c. fat-free evaporated milk
1/2 tsp seasoned salt
1 medium tomato, seeded and chopped
1 green onion, sliced
3 whole wheat pita breads (6 inches), halved

1. In a large nonstick skillet, saute the corn, green pepper, onion and pimientos in butter for 5 to 7 minutes or until the vegetables are tender.

2. In a large bowl, combine the egg substitute, eggs, milk, and salt; pour into skillet.  Cook and stir over medium heat until the eggs are completely set.  Stir in the tomato and green onion.  Spoon about 2/3 c. into each pita half.

Here’s the dirt:
6 servings

207 calories
6 g fat (2 g saturated fat)
112 mg cholesterol
538 mg sodium
28 g carbs
4 g fiber
13 g protein


Classic Sticky Buns

Here is another recipe I am dying to try – soon.


1 envelope active dry yeast
2 Tbsp lukewarm (105 – 115 F) water
1/2 c. lukewarm (105 – 115 F) fat-free milk
1 large egg
2 tsp unsalted butter, melted
2 1/4 c. all-purpose flour
3 Tbsp granulated sugar
1-1/2 tsp cinnamon
1/2 tsp salt
1/2 c. dark raisins
2 tsp. fat-free milk
1/4 c. powdered sugar
1/2 tsp vanilla extract
1-1/2 tsp warm water

1. In a small bowl, sprinkle the yeast over the water.  Let stand until foamy, about 10 minutes.

2. In a small bowl, combine the lukewarm milk, egg, and butter.  In a food processor, combine the flour, granulated sugar, cinnamon, and salt.  With the machine running, scrape the yeast mixture and milk mixture through the feed tube until the dough forms a ball.  Knead the dough by pulsing until smooth and no longer sticky, about 30 times.

3. Spray a large bowl with nonstick spray; place the dough in the bowl.  Cover loosely with platic wrap or a damp towel and let the dough rise in a warm, drat-free place until it doubles in volume, 30 to 45 minutes.

4. Spray an 8-inch cake pan with nonstick spray.  Punch down the dough; lightly sprinkle a work surface with flour.

5. Turn out dough; knead in the raisins and divide the dough into 8 pieces.  Roll each piece of dough into an 8-inch rope, then coil the ropes into buns.  Place the buns in the pan; cover loosely with plastic wrap or a damp towel and let them rise until doubled in volume, 35 to 40 minutes.

6. Preheat oven to 375 F.  Brush the tops of the buns with the milk.  Bake on the center rack until lightly browned, 20 to 25 minutes.

7. Meanwhile, in a small bowl, combine the powdered sugar, vanilla, and warm water.  Spread over the buns as soon as you remove them from the oven.  Serve warm.

Here’s the dirt:
8 servings

204 calories
2 g fat (0 g saturated fat, 0 g Trans fat)
27 mg cholesterol
163 mg sodium
42 g carbs
2 g fiber
5 g protein
40 mg calcium


Crispy French Toast

Here is a twist on a classic breakfast (that is typically not a healthy choice).


1/2 c. egg substitute
1/2 c. fat-free milk
1/4 c. orange juice
1 tsp. vanilla
dash nutmeg
12 slices day-old French bread (3/4 inch thick)
1-1/2 c. crushed cornflakes

1. In shallow dish, combine the egg substitute, milk, orange juice, vanilla and nutmeg.  Add bread; soak for 5 minutes, turning once.  Coat both sides of each slice with cornflake crumbs.

2. Place in a 15 X 10 X 1-inch baking pan coated with cooking spray.  Bake at 425 F for 10 minutes; turn.  Bake 5 to 8 minutes longer or until golden brown.

Here’s the dirt on this recipe:
12 slices

Per slice:
147 calories
1 g. fat (trace saturated fat)
trace cholesterol
359 mg. sodium
28 g. carbs
1 g. fiber
5 g. protein


Banana Berry Drink

This “smoothie” tastes *wonderful* and is a great breakfast for someone crunched on time.


3/4 c. orange juice, chilled
1/3 c. pineapple juice, chilled
1 c. frozen blueberries
1/2 c. frozen sweetened sliced strawberries
1/2 c. plain yogurt
1 small ripe banana, sliced

Place half of each ingredient in a blender; cover and process until smooth.  Pour into chilled glasses.  Repeat with remaining ingredients.  Serve immediately.

Here’s the dirt on this recipe:
5 servings

100 calories
1 g. fat (1 g. saturated fat)
3 mg. cholesterol
13 mg. sodium
22 g. carbs
2 g. fiber
2 g. protein