Breakfast Recipes & Ideas

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Haven't we all been told all our lives to EAT BREAKFAST?  Well, it is important.  Even more so for the gastric bypass patient.  Not only does it kick start the metabolism, but it helps keep us from being hungry so soon.  Even if you have to grab a protein shake out the door, then do it.  I worries me to see so many zip into Starbuck's for a 'lite' frap and call it breakfast.  No protein, and it does have hidden sugar and it flows right out of an empty pouch. 

So plan for breakfast.  Make something up the night before, and try to make it a dense protein if possible.  I will sometimes just make a deli roast beef and swiss cheese roll up when I'm in a hurry.  I always have breakfast, I may wait an hour or so after I get up, but I always eat something so get me going, and KEEP me going.

Recipes

Big Apple Pancake

Cottage Cheese Pancakes

Crustless Mini Quiches

Erica's Mom's Easter Egg Casserole

Stuffed French Toast

Cottage Cheese Pancakes

1 egg

1/4 cup low fat small curd cottage cheese

2 T flour (white or whole wheat)

1 pkg Splenda

1/4 teaspoon baking powder

dash of baking soda (not much)

1/2 teaspoon lemon juice

dash of cinnamon

blueberries (optional)

Whisk all ingredients except blueberries in a bowl, just until mixed.  Too much will make them tough.  Divide into 2 pancakes and pour onto a hot griddle coated with cooking spray.  Turn only once.  I spray lightly with I Can't Believe Its Not Butter spray, add a dollop of SF cool whip and use SF maple syrup. 

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Erica's Mom's Easter Egg Casserole

10 Eggs, beaten

1/4 C. flour

1/2 tsp. Baking Powder

2 1/2 C. Jack cheese, shredded

4 oz. Green Chilies, diced

1/2 C. Margarine, melted

1/2 tsp. Salt

1 pt. Cottage Cheese, low fat, small curd

2 1/2 C. Low Fat Cheddar Cheese, shredded

Optional Diced Ham

Beat eggs with a fork until light, add baking powder, salt, cheese, butter and flour. Stir in chilies and ham, if desired. Pour into a greased 9"x13" pan. Bake at 350 degrees for 35 minutes until top is brown and firm. Serve sliced.

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Crustless Mini Quiches

Ingredients:

7 large eggs

1/2 cup skim milk

1 cup low fat monteray jack cheese

4 oz diced lean ham steak

1/2 cup chopped onion

1 cup chopped broccoli (minus the stems)

garlic powder, salt and ground pepper to taste

Directions:

Whiz up your eggs, milk and seasonings in your bullet or food processor to get it real fluffy.  In a separate bowl add your broccoli and onion with some water and microwave this for 1.5 minutes (to start the cooking process so they aren't all hard and crunchy in your quiche).  Add this to your mixture.  I poured my egg mixture into a bowl by the way then added the veggies.  Then add your cheese and dice ham.  Spray a 12 cup muffin pan with pam or whatever you use.  Then by dipping a 1/4 cup measuring cup into the mixture get good scoop of the chunky stuff and the egg solution and pour into each cup.  I almost went to the top, maybe a 1/2 inch or so down from the top.  Make sure they are all even then bake at 350 degrees for 30 mins.  They are so cute and if you have just one then add some fresh fruit with it.  It's like I'm in a little tea room having brunch how fun!

Here is the breakdown for the nutritional part.  I figured it out using fitday! I did both with cheese and without.  The cheese helps with the protein (i recommend it with cheese) but you could also make it without to save on fat cals.. I broke it down both ways.

With Cheese for each muffin:

92.6 cals, 5.4 fats, 1.9 carbs, 8.8 proteins.

Without Cheese for each muffin:

63.1 cals, 2.6 fats, carbs don't change hardly at all, 6.2 proteins

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BIG APPLE PANCAKE

3 T Smart Balance butter substitute

1 large sweet apple peeled cored and      sliced into 1/4 inch wedges

1/2 cup Lactaid milk (fat free is thicker than skim and works like whole milk)

1/2 cup all purpose flour

4 large eggs

3 T Splenda Granular

1/2 teaspoon vanilla

1/4 teaspoon salt

conf sugar for dusting (optional)

Place oven rack in middle of oven and preheat to 450 degrees.

Melt butter substitute in iron or oven proof skillet.  Transfer 2 Tablespoons to a blender or magic bullet.

Add Apple wedges to skillet and cook, turning once until beginning to soften, 3-5 minutes.

While apple is cooking, add milk, flour, eggs, Splenda, vanilla and salt to butter in blender and blend until smooth.

Pour batter over apples and transfer skillet to oven.  Bake until pancake is puffed and golden, about 15 minutes.  Dust with conf sugar and serve immediately.  Makes 2 servings.

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STUFFED FRENCH TOAST

20 Slices french bread cut 1 inch thick

1 (8oz) pkg low fat cream cheese

3 cups egg substitute (or 6 eggs)

2 cups fat free milk

1/3 cup plus 1 3/4 cups SF maple flavored syrup divided

1/4 teaspoon cinnamon

1 1/2 cup sliced fresh strawberries

THE NIGHT BEFORE.................................

Arrange 10 slices of bread in a 9X13 baking dish sprayed with non stick spray.  Spread each slice with cream cheese.  Top with remaining bread.  In a large bowl, whisk the egg sub or eggs (I use real eggs, its richer), milk, 1/3 cup syrup, vanilla and cinnamon.  Pour over bread.  Cover and refrigerate overnight.

Remove from fridge 39 minutes before baking.  Bake uncovered 350 degrees for 45-50 minutes or until top is lightly browned.  Serve with strawberries and remaining syrup.

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Recipie Notes:

This recipe comes from fellow OH member Erica.  She says her family always makes this for Brunches and holidays.  I'm going to give it a whirl and try to make half the recipe for us.  All the ingredients look very WLS friendly and it seems loaded with protein.  I'll have to figure it up.....should be mahvelous....

Thanks Erica.................

Recipe Notes:

This one comes from my OH friend Melissa who is just beginning her journey.  As I type this, she is recovering from her WLS today.  Good Luck Melissa.......and thanks.  These pancakes are quite good, and they really 'quell' my pancake craving.

Pancakes were a real treat at home when I was growing up.  It was the only thing my father made.  We had them on Sunday mornings.  One of my last memories of him, was in the hospital, tubes and IVs everywhere....on his last day of life, he asked me for a plate of pancakes.  It broke my heart that I couldn't get them for him.  I think of him every time I have pancakes......

Love these..............

Recipe Notes:

Another recipe from Melissa from OH.  Can't wait to try this....I'll post about it when I do.

I am also thinking.....either add a bit of red bell pepper or a small jar of well drained pimentos to add color....and sprinkle the tops with just a bit of Hungarian Paprika for added color....

I'm always changing things up.....I just can't help myself..............

Recipe Notes:

This is one of my all time favorites.  I sometimes halve the recipe if making just for me.  Its a big fluffy pancake, almost custard like.  I never use syrup with it either. 

If you don't have an oven proof frying pan, then saute' the apple slices and place in a deep dish pie plate or tart pan....I use a cast iron frying pan and it works great. 

Another 'converted' recipe.

Recipe Notes:

This is what I make for company breakfast.  The cream cheese filled French toast is surrounded by an egg custard and with the strawberries.....the taste is incredible.  Next time I make this, I'm thinking I will also add a thin layer of SF strawberry jam over the cream cheese.  I also half the recipe for just us.....works just fine......hope you give this one a try.