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You can have decaf coffee or tea.
With coffee or tea, you can use milk (whole or low fat), regular half and half (not fat free)or canned evaporated milk. You can use a small amount of heavy cream, which has more calories but has zero carbs.
Do not use nondairy creamer because it is mostly partially hydrogenated oil and high fructose corn syrup.
You can add lemon juice to your tea.
You can use sugar substitutes if desired (see note below)* but not sugar.
You can make a warm drink of 6 to 8 oz. water and 1 to 2 tablespoons of lemon juice (fresh is best, frozen is also good, but don't use bottled because enzymes are destroyed in the bottling process). Some experts say that this is cleansing to the liver and bowel.
Be sure to get some fiber at breakfast—as much as possible.
Try to eat either veggies or fruit (berries or grapefruit) for breakfast.
You can have 6 to 8 ounces of tomato juice or V-8 vegetable juice or some sliced tomatoes or salsa, or any other appropriate veggie. Zucchini hash browns are good, as are leftover roasted veggies.
*Note: See sugar.htm for more information on refined sugar, sugar substitutes, and natural sugars.
Crustless Quiche and Egg Casseroles
Veggie Quiche Cups with Fresh Spinach Six servings. MizFrog's version.
6 large eggs 1 cup (4 ounces) shredded cheddar cheese (can use low fat but not nonfat) 1/2 cup diced red bell pepper 1/2 cup diced onions 1 small bag (6 oz) fresh salad spinach 1/2 teaspoon salt (or to taste)
Optional: Add some heat by using hot pepper sauce, black pepper, cayenne pepper, or some other hot sauce (without added sugars).
Optional: Small can (4 oz) mushrooms, chopped.
Preheat oven to 350 or 375 degrees F. Spray a 12-cup muffin tin (or a 6-cup larger capacity tin) with cooking spray.
Steam the spinach about five minutes. Remove from heat and leave it in the steamer insert to drain and cool while preparing rest of recipe.
Beat fresh eggs with wire whisk in large mixing bowl until completely blended. Add the remaining ingredients and mix well with spoon.
Divide mixture as evenly as possible into each cup. Bake for about 30 minutes, or until a sharp knife inserted in the center comes out clean. They will rise during cooking and fall while cooling.
Note: I don’t use frozen spinach because I have found insect parts and even whole insects in it.
Broccoli or Spinach Quiche
1/2 cup well-drained, cooked chopped broccoli or spinach 2 tablespoons finely chopped scallions (green onions) 2 tablespoons imitation bacon bits 6 oz. shredded Swiss cheese, divided evenly* 1/2 cup Egg Beaters (or 4 egg whites, or use 2 whole eggs) 1/2 evaporated skimmed milk Dash of black pepper or cayenne
Preheat oven to 325 degrees. In small bowl, combine broccoli (or spinach), scallion, imitation bacon bits, and 3 ounces of the cheese.
In another small bowl, beat together egg whites (or Egg Beaters), milk, and pepper; pour into pie pan that has been sprayed with oil spray. Sprinkle the remainder of the cheese on top. Bake for 30 minutes (or until knife, inserted in center, comes out clean). Remove from oven and, keeping warm, let stand 10 minutes before serving.
*Note: Can use a low fat mozzarella or low fat cheddar cheese instead of Swiss. This recipe can be doubled easily.
Veggie Quiche Cups with Jalapenos This is like the above recipe but without the mushrooms, and using jalapeno pepper instead of canned green chilies.
6 eggs (or 1 1/2 cups Egg Beaters) 1 cup low fat shredded cheese (2% Cheddar or 2% Colby & Monterey Jack) 1/2 cup diced green pepper 1/2 cup diced red pepper 1/2 cup diced onion 1 jalapeno pepper, diced fine (size depends on how hot you want it)* 8 large black olives, coarsely chopped (about 1/4 cup) 1/2 teaspoon salt 1/4 teaspoon black pepper
Preheat oven to 350 degrees. In large mixing bowl, whisk eggs until well blended. Add remaining ingredients. Spoon as evenly as possible into a 12-cup muffin tin.** Bake about 25 minutes, or until done.
Note: You could add another 1/4 to 1/2 cup of chopped veggies, if desired (more peppers, zucchini, chopped broccoli, cooked spinach, or whatever you’d like).
*You could use canned, diced jalapenos to taste, instead of fresh. **You can also use a larger-capacity 6-cup muffin tin.
Sinatra Style Quiche
In a medium skillet, heat oil until hot. Add zucchini or squash, onion, pepper and garlic and sauté until vegetables are tender. Set aside.
In a large bowl, whisk together eggs, egg whites, milk, and basil. Stir in sautéed vegetables. (Note: You can add some salt if desired).
Next, divide mixture into 4 individual quiche dishes or 4 shallow casserole dishes (4 to 4 ½ inches in diameter).
Bake in 350-degree oven for 15 to 20 minutes, or until center is set. Sprinkle each serving with mozzarella cheese and let stand 5 minutes before serving to cool slightly. Top with chopped tomato and serve.
Mushroom Quiche Cups
6 eggs (or 1 1/2 cups Egg Beaters) 1 cup (4 oz) low fat shredded cheese (2% Cheddar or 2% Colby & Monterey Jack) 1/2 cup diced red pepper 1/2 cup diced onion 8 large black olives, coarsely chopped (about 1/4 cup) 1 small can mushrooms (4 oz, or 1/2 cup) drained and chopped) 1 4-oz can diced green chilies 1/2 teaspoon salt 1/4 teaspoon black pepper
Preheat oven to 350 degrees. In large mixing bowl, whisk eggs (if using fresh eggs) until well blended. Add remaining ingredients. Spoon as evenly as possible into a large-capacity (1 cup each) 6-cup muffin tin (or into 12 1/2 cup muffin tins). Bake about 30 to 35 minutes, or until done.
Broccoli Quiche Loaf Eight servings.
2 cups fresh, chopped broccoli florets (4 to 5 ounces) 1/2 cup chopped red bell pepper 1/2 cup chopped onion 8 whole eggs, beaten, or 1 carton (16 ounces) Egg Beaters 1 cup (4 ounces) shredded low fat cheddar cheese 1/4 teaspoon (or more to taste) hot pepper sauce (or black pepper) Salt to taste (I use 1/2 teaspoon)
Preheat oven to 350 degrees F. Lightly spray a loaf pan with cooking spray (olive oil is good) or use a nonstick loaf pan.
Steam the broccoli until crisp-tender but not mushy (do not overcook). Beat eggs with wire whisk in large mixing bowl until completely blended. Add the remaining ingredients and stir well. Pour mixture into the prepared pan. Bake for about 45 minutes, until sharp knife inserted in center comes out clean. Allow to cool before slicing.
Slice into bars 8 bars. Each bar has the equivalent of 1 egg, about 1/3 cup veggies, and 2 tablespoons cheese.
Quiche with
Asparagus and Veggie Sausages
8 whole eggs (or 1 16-oz carton Egg Beaters 2 frozen Morningstar Farms veggie sausage links, cut into 1/2-inch-thick slices 6 fresh asparagus spears, trimmed, sliced into 1/2-inch pieces 1/2 cup low fat cottage cheese 1/2 cup shredded Swiss cheese 1/4 cup finely chopped onion 1 tablespoons Dijon mustard
Bake at 350° F for 40 to 45 minutes until center is puffy and golden brown. Makes 6 servings.
Substitution: You can substitute 8 beaten eggs for the egg product. Tip: Remove sausage from freezer 5 to 10 minutes before cutting. Or, thaw slightly in microwave before cutting. How to trim fresh asparagus: Asparagus spears snap off naturally where they are tough. Simply bend the spear near the bottom end and it will break off at the right point.
Turkey-Broccoli Quiche Casserole Six servings. Recipe by MizFrog.
8 eggs 1/4 teaspoon each salt and black pepper (or to taste, or omit) 2 cups raw broccoli florets, chopped small (about 6 oz, can use some stalk if desired) 2 cups low fat, grated cheddar cheese (8 oz package) 1/2 cup chopped green onions (or other onion) 1/2 cup chopped red pepper (optional) 5 to 6 oz cooked, chopped turkey (about 1 cup chopped small)*
Preheat oven to 350 degrees. Spray or oil an 8-inch by 8-inch pan (or 9x9).
Beat eggs with wire whisk in large mixing bowl. Add remaining ingredients. Stir and pour into pan. Bake for 45 to 50 minutes or until knife inserted in center comes out clean. Cool slightly, and cut into 6 pieces.
*We like the Jennie-O Cajun or Sun Dried Tomato.
Veggie Sausage Breakfast CasseroleThis casserole can be refrigerated and reheated for a quick breakfast. Six servings.
1 package (6) frozen Morningstar breakfast sausage patties (thaw slightly and crumble) 12 eggs 1/2 cup chopped onion 1/4 to 1/2 cup chopped green pepper 1/4 teaspoon garlic powder 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 cup shredded cheddar cheese
Preheat oven to 350 degrees. Brown crumbled sausage patties in nonstick skillet sprayed with cooking spray or in a small amount of oil. Set aside. Beat eggs with wire whisk in a large mixing bowl; add chopped onion, green pepper, garlic powder, salt, and pepper. Mix in sausage and cheese. Spoon into a casserole dish or muffin cups. Bake until a knife inserted in the center comes out clean.
Green Chili-Cheese Casserole Four servings. From http://brunch.allrecipes.com: Makes a wonderful brunch or lunch dish, but could also make for a quick supper.
2 (4 ounce) cans chopped or whole green chili peppers, drained 1 1/2 cups low fat shredded cheddar cheese, divided 1/3 cup milk (nonfat or 1%, or use fat free half and half) 4 eggs, lightly beaten Salt and pepper to taste
Preheat oven to 350 degrees F. Grease an 8x12 inch baking dish.
Line the bottom of dish with green chiles. Sprinkle with 1/2 cup shredded cheese. Repeat layers twice more. In a medium bowl, whisk together milk and eggs. Season with salt and pepper. Pour egg mixture over chiles and cheese.
Bake in preheated oven for 25 to 30 minutes, or until filling is set. Let stand 5 to 10 minutes before serving.
Fritatta Recipes
Six servings, more or less. From www.allrecipes.com: A delicious, easy frittata recipe full of good vegetables and topped with cheeses. Prep time: 10 minutes; Cook time: 20 minutes.
1 cup water 3 tablespoons olive oil 1/2 teaspoon salt 1/2 green bell pepper, seeded and chopped 4 small zucchini, cut into 1/2-inch slices (can halve the slices) 1/2 to 1 cup diced onion 2 garlic cloves, peeled and left whole (or 1 teaspoon chopped garlic from jar) 6 fresh mushrooms, chopped (optional)* 1 tablespoon butter or trans fat free margarine 8 eggs, beaten (can use more or less) Salt and pepper to taste (and/or other seasonings)* 1 cup shredded mozzarella cheese (or other cheeses)* 3 tablespoons grated Parmesan cheese (the kind in a green can)
1. Preheat oven to 350 degrees F. 2. In a large ovenproof skillet (iron skillet is good), combine water, olive oil, salt, green pepper, zucchini, and garlic cloves. Simmer until zucchini is tender, about 5 to 7 minutes. 3. Drain off water and discard garlic cloves. Stir in onion, mushrooms (if using), and butter. Cook until onion is transparent. 4. Add beaten eggs, additional salt to taste, pepper, and other seasonings as desired; stir gently. Cook over low heat just until eggs are firm. 5. Sprinkle cheese over eggs. Bake in preheated oven for 10 minutes. Remove from oven and sprinkle with Parmesan cheese. Place under broiler for 5 minutes. Let stand 5 minutes before cutting into wedges and serving.
Alternate preparation method: Heat olive oil in large ovenproof skillet. Add all the veggies (bell pepper, zucchini, onion, chopped garlic, and mushrooms if using) and do not add the water; sprinkle with the 1/2 teaspoon salt (or to taste), and sauté/stir-fry just a few minutes until crisp-tender (don’t overcook). Add the butter (for flavor, can omit if desired), stir until melted, and go to Steps 4 and 5.
Note: I make half the recipe, use about 10 ounces of zucchini, sliced then quartered, and I omit the mushrooms. This fills up a 10-inch shallow iron skillet.
*Ingredient variations: Use other cheeses such as Monterey Jack, Cheddar, Colby, etc. You can combine cheeses if desired. You can use canned mushrooms instead of fresh, or omit the mushrooms. Experiment with seasonings such as Italian, oregano, basil, parsley (fresh or dried), Jane’s Mixed Up Salt, Emeril’s Original Essence, any brand of seasoned salt, etc. Some of the Mrs. Dash seasonings would be good. When experimenting with seasonings, be sure to adjust the amounts of salt and pepper in Step 4 accordingly.
Frittata with Asparagus, Tomato, and Fontina Six small or four average servings. It’s okay to use the cream, as the amount per serving is small and it has zero carbs. From the FoodTV network.
6 large eggs 2 tablespoons whipping cream 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 tablespoon olive oil 1 tablespoon butter 12 ounces asparagus, trimmed, cut into 1/4-inch to 1/2-inch pieces 1 medium tomato, seeded and diced Additional pinch of salt 3 ounces Fontina cheese, diced
Preheat the broiler. Whisk the eggs, cream, the 1/2 teaspoon salt, and pepper in a medium bowl to blend. Set aside. Heat the oil and butter in a 9 1/2-inch-diameter nonstick ovenproof skillet over medium heat. Add the asparagus and sauté until crisp-tender, about 2 minutes. Raise the heat to medium-high. Add the tomato and the pinch of salt, and sauté 2 minutes longer.
Pour the egg mixture over the asparagus mixture, lower heat, and cook for a few minutes until the eggs start to set. Sprinkle with cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 5 minutes. Remove from broiler and let stand about two minutes. Using a rubber spatula, loosen the frittata from skillet, and slide the frittata onto a plate.
My modified version for two servings:
3 large eggs 1 tablespoon cream 1/4 teaspoon salt 1/8 teaspoon pepper 1/2 tablespoon olive oil 1/2 tablespoon butter 6 ounces asparagus, cut into 1/4-inch to 1/2-inch pieces 1 small tomato (5 ounces) seeded and diced Pinch of salt 2 ounces Kraft 2 percent shredded Colby and Monterey Jack cheese
Follow above cooking directions. I use an 8-inch iron skillet.
Cheesy Spanish Frittata Six servings.
2 teaspoons olive or canola oil, divided 1/4 cup chopped onion 1/4 cup chopped green pepper 1/4 cup sliced celery 1 can (14.5 oz.) diced tomatoes, drained 1 1/2 cups cholesterol-free egg product (such as Egg Beaters) or 6 whole eggs, beaten 1/4 cup 100% grated parmesan cheese
Heat 1 teaspoon of the oil in large nonstick skillet on medium-high heat. Add onion, peppers, and celery; cook 5 minutes or until vegetables are crisp-tender, stirring occasionally. Stir in tomatoes. Cook until heated through, stirring occasionally. Remove from skillet; cover to keep warm.
Heat remaining 1 teaspoon oil in same skillet on low heat. Add egg product (or beaten eggs). Cover and cook 12 to 15 minutes or until center is set. Slide onto serving plate.
Top with the tomato mixture; sprinkle with Parmesan cheese.
Scrambled Eggs
Basic Scrambled Eggs One serving. From the Ohio Poultry Association: “From two to ninety two, scrambled eggs are virtually everyone's favorite. Quick to fix, easy to digest, and infinitely adaptable, they can be made to suit just about everyone.”
1 to 2 teaspoons trans-fat-free margarine (or butter or olive oil, or use cooking spray) 2 eggs, the freshest you can buy, lightly beaten Salt and pepper to taste (optional)
Melt the margarine in small pan until it begins to sizzle, or heat the oil until hot. Pour in the lightly beaten eggs. Do not leave the eggs. They should take no more than a minute or two to cook to the soft/firm stage. This should be the last item you do for breakfast.
Serve immediately, although they do set well.
Scrambled Eggs (using milk)
2 teaspoons trans-fat-free margarine (or butter or olive, or use cooking spray) 2 eggs Salt and pepper to taste (optional) 2 tablespoons skim or low-fat milk (or use cream for zero carbs)
In small bowl, beat together eggs and milk with salt and pepper (if using) until blended.
In 7- to 8-inch omelet pan or skillet over medium heat, heat oil or butter until it begins to sizzle (if using oil, heat skillet first over medium-high heat, and when pan is hot, add oil).
Pour in egg mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains, but they are still moist. Do not stir constantly.
Creamed Scrambled Eggs with Scallions Six servings.
12 eggs 1/2 cup low fat or fat free sour cream 1 tablespoon fresh dill (or 1/2 teaspoon dried) 1 bunch scallions, chopped Peanut oil
Heat enough peanut oil in a clean, well-seasoned wok to coat the sides of the pan.
Meanwhile, mix eggs, sour cream, and dill. When oil is hot, toss in half the scallions and cook until tender. Pour egg mixture and with a gentle scooping motion lift eggs from the middle until they are completely cooked. Garnish with the remaining scallions.
Not Just Any Scrambled Eggs This is a great mixture for Sunday brunch for two.
4 eggs Salt and pepper to taste 1 1/2 tablespoons olive oil 1/2 of a large onion, finely chopped (about 1/2 cup) 1/2 of a large green pepper, chopped (about 1/2 cup) 1 clove garlic, minced (or 1/2 teaspoon from jar) 1 large tomato, chopped (about 6 ounces) 1 small jar (2 oz) pimentos, drained and chopped 1/2 teaspoon dried marjoram leaves Parsley, chopped (optional for garnish)
In a mixing bowl, beat the eggs lightly with the salt and pepper.
In a large frying pan, heat the oil. When ready, add the onion, green pepper, and garlic. Cook until the onion is soft. Add the tomatoes, pimentos, and marjoram. Cook, stirring often, for about 5 minutes. Add the eggs and lower the heat. Stir gently until cooked to your liking. Garnish with the parsley.
Extreme Vege Scrambled Eggs From http://brunch.allrecipes.com: A variety of veggies combined with eggs make a great start to the day. Prep Time: approx. 10 Minutes. Cook Time: approx. 15 Minutes. Ready in: approx. 25 Minutes. Makes 6 servings.
1/4 cup olive oil 1/4 cup sliced fresh mushrooms (optional) 1/4 cup chopped onions 1/4 cup chopped green bell peppers 6 eggs 1/4 cup milk 1/4 cup chopped fresh tomato 1/4 cup shredded Cheddar cheese
Heat olive oil in a skillet or frying pan over medium-high heat. Add mushrooms (if using), onions, and peppers; sauté until onions are transparent. Lower heat while beating eggs.
In a mixing bowl, beat together eggs and milk. Add egg mixture to vegetables; stir in tomatoes. Turn heat up, and cook until eggs are set. When eggs are almost done, mix in cheese. Serve immediately.
Microwaved Scrambled Eggs & Veggie Sausage Makes one serving.
1 frozen Morningstar Farms Veggie Breakfast Sausage Link, cut into four pieces 1/4 cup cholesterol-free egg product (such as Egg Beaters) 1 tablespoon low fat or nonfat cottage cheese 1/8 teaspoon Italian seasoning
Spray microwavable measuring cup with no stick cooking spray. Add link pieces. Microwave on high 10 seconds or until thawed.
Add egg product, cottage cheese and Italian seasoning; stir. Cover with vented microwave-safe plastic wrap. Microwave on HIGH 1 minute to 1 minute 15 seconds or until egg product is almost set, stirring after 30 seconds. Let stand 1 minute.
In Phase 2, you can serve with whole wheat toast if desired.
Fluffy Scrambled Eggs with Fresh Herbs Two servings.
6 large eggs 1/4 cup fat free half & half 1/4 teaspoon salt 1/8 teaspoon ground white pepper 2 tablespoons trans-fat-free margarine (I use Brummel & Brown Spread) 1/3 cup finely chopped onion or shallots 1 teaspoon finely chopped fresh herbs (choose from tarragon, parsley, chive, basil, marjoram, or oregano leaves
In medium bowl, with wire whisk, blend eggs, milk, salt and pepper.
In 12-inch nonstick skillet, melt margarine spread over medium-high heat; add onion and sauté, stirring occasionally, 3 minutes or until onion is tender. Reduce heat to medium and stir in egg mixture until eggs and onions are combined. Stir in herbs and cook, stirring frequently, until eggs are set.
Baby Spinach Scramble One serving. Recipe from Dr. Weil's e-mail. This is a quick version of scrambled eggs with a serving of healthy greens built in. Start to finish: 5 minutes.
1 cup baby spinach leaves (organic if possible) 2 eggs 1/4 cup tomato, diced 1 tablespoon Parmesan cheese 1 tablespoon salsa
Wash spinach, dry, and tear up the leaves.* Beat the eggs, fold in the spinach, cheese, and salsa, and cook on a nonstick frying pan coated with cooking spray. As soon as the eggs are set, the dish is ready to serve.
*Note: Organic baby spinach leaves can be folded directly into the dish; for other spinach, steam in 1/4 cup of boiling water for 4 to 5 minutes before adding to the egg mixture.
Salsa Veggie Scramble Four servings. A Kraft Foods recipe, modified.
8 large eggs (or 1 16-oz carton Egg Beaters) 1 cup low fat or nonfat cottage cheese 1 cup chopped green pepper 1/2 cup chopped onion 1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mild Cheddar Cheese 1/2 cup no-sugar-added salsa*
Beat egg product and cottage cheese in small bowl with wire whisk until well blended.
Spray medium nonstick skillet with cooking spray. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.
Add egg product mixture and cheddar cheese. Reduce heat to medium. Cook 8 to 10 minutes or until set, stirring frequently. Serve topped with salsa.
*The best salsa is fresh salsa that sold in refrigerated section, not the kind on a shelf.
Scrambled Eggs with Smoked Salmon & Cream Cheese Three servings.
6 large fresh eggs Salt and pepper to taste 1 tablespoon olive oil 4 oz. low fat cream cheese, cubed 1 cup crumbled smoked salmon 1/2 teaspoon dried dill (or to taste)
Heat oil in large (8- to 10-inch) skillet over medium heat. Whisk eggs in a bowl with salt and pepper. Pour in eggs, and very gently push toward center as they begin to set.
When almost done, top with the cream cheese cubes, sprinkle with the dillweed, then top with the crumbled salmon.
Cover and continue cooking until eggs are set, cream cheese is melted, and salmon is hot.
Veggie Scramble Using Coconut Oil One serving.
1 tablespoon virgin coconut oil 2 tablespoons zucchini, finely chopped 1 tablespoon onion, minced 2 cherry tomatoes, quartered 1 or 2 eggs 1 tablespoon milk, cream, or plain almond milk Salt and black pepper to taste
1. In a small pan, melt the coconut oil. Add the zucchini and onions and sauté until tender. 2. Next, add the cherry tomatoes, stir and sauté for 2 minutes. |
