BREAKFAST IDEAS Eggcellent Breakfasts
“Break” the “fast” with the most important meal of the day. Breakfast fires up your metabolism and gives you energy to get your day started. Listed below are some recipe ideas for quick and healthy meals to spice up your morning routine – eggs are considered one of nature’s perfect foods!
Easy Scrambled Eggs – 5 Recipes Ideas Prep Time: 2 min • Cook Time: 3 min • Makes: 1 serving In a mixing bowl, combine 2 egg whites, 1 tsp (5 ml) Seasoning for Cheese, Chives & Bacon Dip, and 1 tsp (5 ml) milk. Add to frying pan over medium heat and scramble for approximately 2–3 minutes. Serve. Per serving: Calories 45, Fat 0 g (Saturated 0 g, Trans 0 g), Cholesterol 0 mg, Sodium 130 mg, Carbohydrate 2 g (Fibre 0 g, Sugars 1 g), Protein 8 g
Serving Suggestion: Serve with 2 slices whole-grain toast with 1 tsp (5 ml) margarine, and ½ cup (125 ml) cherry tomatoes (180 calories). Create Something New: Swap Seasoning for Cheese, Chives & Bacon Dip for Lemon Dilly Dip Mix, 3 Onion Dip Mix, or Salsa Mix, or top with prepared Salsa.
3-Minute Egg Muffin or Wrap – 16 Recipe Ideas Prep TIME: 1 min Cook Time: 2 min Makes: 1 serving Toast 1 whole-grain English muffin. In a microwavesafe bowl, crack egg, stir in 1 tsp (5 ml) 3 Onion Dip Mix, and cook on high for 1 minute. Place cooked egg on bottom of English muffin, top with other half, slice, and serve. Per Serving: Calories 230, Fat 7 g (Saturated 2 g, Trans 0 g), Cholesterol 245 mg, Sodium 390 mg, Carbohydrate 29 g (Fibre 5 g, Sugars 6 g), Protein 13 g.
Serving Suggestion: Serve with 1 small yogurt cup (70 calories). Create Something New: Swap 3 Onion Dip Mix for Lemon Dilly Dip Mix, Seasoning for Cheese, Chives & Bacon Dip, or Salsa Mix. Or top with prepared dips or salsa. Wrap'n’ Roll: Instead of an English muffin, try a warmed whole-grain wrap. Add egg mixture, wrap and roll. Great for breakfast on the go!
Summer Berry Oatmeal – 9 Recipes Ideas Prep TIME: 1 min Cook TIME: 2 min Makes: 1 serving Place 30 g (1.06 oz) – about 1/3 cup (80 ml) – natural oatmeal in bowl. Add boiling water, ½ tsp (2.5 ml) Summer Berry Fruit Dip Mix and let sit. Stir in ½ cup (125 ml) blueberries. Serve. Per Serving: Calories 170, Fat 3 g (Saturated 0.5 g, Trans 0 g), Cholesterol 0 mg, Sodium 90 mg, Carbohydrate 33 g (Fibre 6 g, Sugars 9 g), Protein 5 g.
Serving Suggestion: Serve with 1 cup (250 ml) skim milk (80 calories) or ½ cup (125 ml) 100% orange juice (60 calories). Create Something New: Power-up with added protein! Simply cook in microwave with egg whites and water. Or add raisins, sliced apples, cinnamon, and top with sliced almonds, All-Bran Buds®, flax meal, or a dollop of low-fat Greek yogurt. Not a fan of oatmeal? Try Red Mill® Cereal, Cream of Wheat®, or quinoa instead.
Smooth Operator Smoothies Are your short on time in the morning? Try smoothies! You can make them in just a few minutes and take them to-go in a travel mug. There are a number of flavour combinations you can try. Here are some suggestions to handle breakfast smoothly. – 3 Recipe Ideas
Berry Parfait – 3 Recipe Ideas
Berry Blast
Prep Time: 5 min • Makes: 1 serving
Prep TIME: 2 min Makes: 1 serving
In a small mixing bowl, combine ¾ cup (180 ml) low-fat Greek yogurt with 1 tsp (5 ml) Summer Berry Fruit Dip Mix. Layer ¼ cup (60 ml) yogurt in a bowl, top with ¼ cup (60 ml) berries, then ¼ cup (60 ml) yogurt, ¼ cup (60 ml) berries, ¼ cup (60 ml) yogurt. Serve.
In a blender, combine ½ cup (125 ml) low-fat plain yogurt, ½ cup (125 ml) frozen berries, ½ tsp (2.5 ml) Summer Berry Fruit Dip Mix, ½ cup (125 ml) orange juice. Serve. Per Serving: Calories 180, Fat 2 g (Saturated 1.5 g, Trans 0 g), Cholesterol 10 mg, Sodium 85 mg, Carbohydrate 33 g (Fibre 3 g, Sugars 27 g), Protein 7 g
Chocolate, Peanut Butter & jam Shake Prep TIME: 2 min Makes: 1 serving In a blender, combine ½ cup (125 ml) 2% chocolate milk, 1 small banana, 1 Tbsp (15 ml) peanut butter and ¼ tsp (1.25 ml) Summer Berry Fruit Dip Mix. Serve. Per Serving: Calories 290, Fat 11 g (Saturated 3.5 g, Trans 0 g), Cholesterol 15 mg, Sodium 200 mg, Carbohydrate 44 g (Fibre 4 g, Sugars 31 g), Protein 10 g
Orange Berry Blast Prep TIME: 2 min Makes: 1 serving In a blender, combine ¼ cup (60 ml) frozen orange juice concentrate, 1 cup (250 ml) skim milk, ½ tsp (2.5 ml) Summer Berry Fruit Dip Mix, ½ tsp (2.5 ml) vanilla. Serve. Per Serving: Calories 210, Fat 0 g (Saturated 0 g, Trans 0 g), Cholesterol 5 mg, Sodium 105 mg, Carbohydrate 41 g (Fibre 1 g, Sugars 14 g), Protein 10 g
Serving Suggestion: Serve with ½ English muffin and 1 tsp (5 ml) margarine (100 calories). Create Something New: Swap orange juice concentrate for any frozen 100% fruit juice concentrate or ½ cup (125 ml) frozen berries or 1 small frozen banana. Or swap milk for chocolate milk. For extra protein, try adding ¼ cup (60 ml) silken tofu. Getting the right thickness: If your smoothie is too thick, thin it out with water. If it’s too thin, blend in ice cubes.
Per serving: Calories 170, Fat 4 g (Saturated 2.5 g, Trans 0 g), Cholesterol 10 mg, Sodium 55 mg, Carbohydrate 20 g (Fibre 3 g, Sugars 17 g), Protein 15 g
Serving Suggestion: Top with ¼ cup (60 ml) almonds (160 calories), All-Bran Buds® (80 calories), low-fat granola (130 calories). Prep Tip: Layer all ingredients in a mason jar – it looks beautiful and is easy to grab and go on busy days. Create Something New: Swap berries for any cut-up fruit, and yogurt for low-fat cottage cheese.