Reality Checked Diet: Breakfast Recipes

Toast with Walnut-Pear Spread

• 2 tsp. honey
• ½ cup low-fat cottage cheese
• 1 Tbsp. chopped walnuts
• ½ finely chopped medium pear
• 1 slice whole-grain toast

Mix low-fat cottage cheese, walnuts, pear and honey (for smoother texture, puree in a blender or with a hand mixer). Spread on toast.

 

Blueberry and Toasted-Almond Muesli

• ½ cup rolled oats
• ½ cup skim milk or plain soy milk
• ½ cup blueberries
• 2 Tbsp. sliced almonds, toasted

Mix oats and milk. Let sit for 15 minutes, or cover and refrigerate overnight. Top with blueberries and almonds, toasted.

 

Santa Fe Egg Scramble

• 1 egg
• 2 egg whites
• 2 Tbsp. diced canned green chilies
• 2 Tbsp. shredded Cheddar cheese
• 6-inch whole-grain tortilla
• ½ grapefruit

Mist pan with cooking spray. Over medium heat, scramble together egg plus egg whites, green chilies and Cheddar cheese. Fill one tortilla with egg mixture. Serve with grapefruit on the side.

 

Waffle with Fresh Raspberries and Lemon-Maple Syrup

• 3/4 cup raspberries
• 2 tsp. maple syrup
• ½ lemon
• 8 oz. skim or soy milk

Mash raspberries with fork and mix with maple syrup and juice of ½ lemon. Serve berry mixture over waffle and serve with skim or soy milk on the side.

 

Cottage Cheese with Melon and Mint

• 1 Tbsp. honey
• 1 cup low-fat cottage cheese
• ½ cup chopped cantaloupe
• ½ cup chopped honeydew melon
• 2 Tbsp. chopped fresh mint

Combine honey and low-fat cottage cheese. Top with cantaloupe, honeydew melon and fresh mint.

 

Banana-Honey Smoothie

• 1 ½ cup skim milk
• 1 small banana
• 1 Tbsp. honey
• Ice

Puree skim milk, banana and honey until smooth. Add ice to thicken as desired.

 

Bacon and Egg Sandwich

• 1 egg
• 1 whole-grain English muffin
• 2 slices warmed precooked turkey bacon
• ½ cup no-sugar-added fruit cocktail

Mist pan with cooking spray. Fry 1 egg and toast 1 whole-grain English muffin, halved. Place egg and turkey bacon between muffin halves. Serve with no-sugar-added fruit cocktail on the side.