Cook Breakfast the Night Before
Aug12
I love crockpot meals. You can set it and forget it and come home to a meal without the hassle of cooking. With a little creativity, you can even wake up to the sweet smell of a warm breakfast.
Crockpot Oatmeal
2 cups skim milk
1/4 cup brown sugar
1 T. butter, melted
1/4 t. salt
½ t. cinnamon and 1/2 t. vanilla extract
1 cup oats
1 cup coarsely chopped apple
½ cup chopped walnuts or almonds
Spray crockpot with PAM. Mix ingredients in bowl and transfer to crockpot. Cook covered on low overnight (8 hours). Stir before serving. Makes 4 cups.
Ok, you could do better, too, but if you have a hankering for something sweet, this offering from Fiber One should do the trick. One of their “toaster pastries” (I call them “pop tarts” ) contains 190 calories, 4 grams of fat (1 saturated), 5 grams of fiber and 4 grams of protein. They come in blueberry, strawberry, brown sugar cinnamon and chocolate fudge flavors. But remember, this nutritional info is for ONE pastry, and they come 2 to a package, so if you don’t watch yourself you could be seduced by the second pastry laying there looking all sexy and lonely.
A Panera Bread Plain Bagel comes in at 290 calories, 1 gram of fat, 3 grams of fiber, and 12 grams of protein, not bad at all until you add the cream cheese. As an alternative, try Thomas Light Multi-Grain English Muffins, which come in at 100 calories, 1.5 grams of unsaturated fat, 8 grams of fiber and 6 grams of protein. Top it with light cream cheese if you like (100 calories), but I like a tablespoon of Smuckers Simply Fruit (40 calories).
My summer beverage of choice is iced tea. And I am really enjoying LIPTON Diet Green Tea with citrus. It is a smooth, delicious, green tea blend with the tang of citrus to give you a great tasting green tea that’s free of calories. Plus, LIPTON Iced Tea provides a healthy dose of protective flavonoid antioxidants. It gets its sweetness and calorie reduction through aspartame so be aware. You can create an Asian version of Long Island Iced Tea with this, I call it Singapore Iced Tea. Just add a shot of your favorite alcohol and you have a low cal, refreshing, and healthy cocktail. Also try the peach papaya and mixed berry flavors.
We are trying to give you a healthy choice breakfast alternative at all of the major fast food chains. It was somewhat difficult to find anything remotely resembling a heatlhy choice at Burger King. But you can 
That’s right. I said it. I uttered the B word, which in most health circles is the worst thing you can say. I will say it again, BACON FOR BREAKFAST. Yes, I know it contains harmful chemicals and saturated fat, but for me, life without bacon is a life not worth living. The question is, can I have bacon for breakfast and still be healthy. I am here to tell you, yes you can. Two slices of cooked bacon contain about 90 calories and 7.2 grams of fat (2.4 saturated). This is well within tolerable fat limits for a meal. Just pair your bacon with egg whites or egg beaters and you can have your breakfast of bacon and eggs. Just don’t do it every day!
When I was a kid, I really loved fried spam sandwiches. As a nutritionally challenged parent I tried to introduce it to my kids, but fortunately they had better sense and found it pretty disgusting. But anyone can cook healthy with healthy ingredients. It takes a real genius to build a healthy recipe around perhaps the most unhealthy substance invented by man. Now I won’t call this recipe healthy, but it won’t kill you either and I find it pretty tasty.
Buy one, get one free 
Many people do the leftover pizza thing for breakfast. But this recipe for english muffin pizza turns the leftover pizza concept on its head and creates a healthy breakfast pizza from a whole wheat english muffin.
Thatsfit.com had a 
I often like a muffin and a cup of coffee for breakfast, but most muffin recipes are too low in protein and fiber. These muffins taste great and are high in protein, fiber and low in fat. The calories shown are if you add blueberries. Adjust if you substitute other flavors.
I love brunch. Most people do it on Sunday, but there is no reason that it can’t be a 7 day a week affair if you have both the motive and opportunity to do the crime. Here are my top ten reasons for loving brunch:
Eggs Five Ways. I love eggs. I have actually had an omelet, scrambled eggs, eggs benedict, egg salad, and egg foo young at the same brunch.
It’s ok to have a veggie burger once in a while, but if I am going to grill out on a weekend there is nothing like a grilled hunk of beef on the barbie. But I really don’t want all the fat you get from a nice, juicy piece of ground beef. We all know that most of the flavor comes from the fat. Can you get all of the flavor and juiciness without the fat? I believe that you can. Follow this recipe and you are going to get one great, flavorful, juicy burger without the fat!
Starbucks has some great “fairly healthy” breakfast choices. Keep in mind that the selection can vary from store to store, but at least some of these should be available at your local Starbucks. In addition, many Starbucks now serve Oatmeal to go with your favorite coffee. If you select something that is NOT on the list below, be sure to check the nutritional info because Starbucks does carry many high calorie and high fat items.
I am not the biggest oatmeal fan but I love this baked oatmeal recipe; it’s hearty, sweet and healthy. Add some fresh fruit for a great breakfast: 1 cup serving, 220 calories, 3 grams of fat (1 saturated), 2 grams fiber, 8 grams of protein.
I admit it. I am something of a blueberry addict. Once I took my family to one of those all inclusive family resorts in Wisconsin. For some reason the buffet had a huge bowl of fresh blueberries every morning (I don’t think Wisconsin is known for blueberries). Anyway, my blueberry gluttony was so obvious that the kids nicknamed me “Mr. Blueberryhead”. So I was somewhat skeptical when I saw “Kellogg’s Special K Blueberry Cereal (self-described as crunchy, blueberry, rice and wheat flakes with oat and blueberry clusters). I have to say that my skepticism was warranted. There is some kind of blueberry coating on the flakes, and only a hint of blueberry flavoring. I guess in our fast food culture Kelloggs believes that they can get by with sprinkling some blueberry flavoring and a little sugar on some flakes and sell it to us. They think we are too lazy to go to the grocery store a couple of times a week and buy some real blueberries to sprinkle on our cereal. Unfortunately, they might be right.
Ok, I know it’s not the sexiest title for a breakfast post. But it is Monday. And I hate Monday mornings and especially making Monday morning breakfast. For me, the best Monday morning breakfast is an easy one. But instead of taking the easiest way out, milk and cereal, it is almost as easy to eat weekend leftovers for breakfast. There is no rule that breakfast has to be eggs, waffles, pancakes, cereal or smoothies. It could be a grilled chicken sandwich, salad, or whatever semi-healthy leftover that is a day away from getting thrown out from your fridge. Just don’t make your Monday morning breakfast the leftover sins of the weekend. So throw out those nachos, fettuccine alfredo,and chocolate cream pie and get a fresh start on the week.
For me, I like a cold beer in a frosted glass while watching sports on tv. Othertimes, especially in summer, I kind of prefer the fruity cocktail concoctions. But these can give you a beer belly faster than a Harley guy with a winning lottery ticket. A Cosmo or a Tequila Sunrise can go north of 200 calories per drink depending on how they are made. I recently discovered that using Crystal Light as the mixer instead of sugar and fruit juice would remove most of the calories (an 8 ounce serving of Crystal Light only has 5 calories) and leave a lot of the fruit flavor. Since Crystal Light comes in a wide variety of flavors, you can come up with a girly cocktail to fit almost any taste. My personal favorite concoction is a Key West Sunset, pictured here, made with pineapple-orange Crystal light and a shot of either vodka or rum depending on my mood. Only 70 calories per drink. So put on some Jimmy Buffett and kick back this weekend with one of these.
I dont’ know about you, but on the weekend my pizza cravings come out. Or sometimes when I get home from work on a weekday and don’t feel like cooking……………ok, actually ANY TIME I can be in danger of a pizza craving. The problem is that pizza is usually one of the highest calorie and highest fat foods that you can find. If you want to satisfy that pizza craving and still stay in the healthy mode, try Pizza Hut’s Thin and Crispy, Veggie Lovers or Ham and Pineapple. Each have only 180 calories per slice, with 6 grams of fat, and 8 grams of protein. So you can have a couple of slices of this and have a meal that is not going to kill your eating plan for the week. Just make sure you have someone to help you finish it so that you don’t end up eating the whole pie yourself (whole pie 1440 calories, 48 grams of fat)………..
When I was a “fattie” I used to be a regular at Dunkin Donuts. Since then, I have tried very hard to avoid it. But now, Dunkin Donuts has added a “healthy option” to their breakfast menu, “Egg White Veggie Flatbread Sandwich”, and it’s not half bad. Made with egg whites, cheese, and veggies (peppers, onions, mushrooms) on toasted flatbread, it is pretty tasty. Nutritionally its 290 calories, 9 grams of fat (4 saturated) and 11 grams of protein. Now I know the problem with this from first hand experience. If you are in the drive thru at Dunkin you may not be able to resist their more sinful offerings, so if you think that a good alternative might be the “Low-Fat Blueberry Muffin”, DON’T DO IT! This “healthy” offering has a whopping 450 calories and 10 grams of fat. If you are going to cheat, then just go with Bostom Creme donut. Its only 280 calories (but contains 12 grams of fat). At least it will be more satisfying and won’t kill your diet for the rest of the day.
This is a great sweet treat breakfast parfait that still manages to have a significant amount of protein and fiber. 230 calories, 2 grams fat, 8 grams fiber, 5 grams protein.
When I first tried this cereal, I thought I might have found the Holy Grail of breakfast cereals. I know I kind of bashed Kashi last week, but Kashi GoLean Crunch actually tastes pretty good, especially when you top it with fresh blueberries or strawberries. And with 9g of protein, 3g of fat, and 8g of fiber (add another 8g of protein with a cup of skim milk), you would be hard pressed to find a breakfast cereal that contains this level of nutrients. BUT there is a hidden ingredient on the label that you should consider.
Americans ingest hundreds of millions of tons of soy annually in their diet. If you are NOT a soy eater, think again. Read the labels on all the processed foods in your pantry. I guarantee that you will find soy added to many if not most of these products. The agricultural industry along with the multi-national companies that supply the consumer products food industry have conspired to slip soy into almost all of our processed foods. We have been sold on this “healthy” protein supplement, but the facts about soy are very disturbing and have not been publicized. 
This breakfast is quick, nutritious and tasty with enough protein to carry you until lunch. Toast one slice of Nature’s Pride All Natural Double Fiber Whole Wheat bread, top it with a tablespoon of Jif Reduced Fat Peanut Butter and one half of a sliced banana. There you have a great breakfast with 245 calories, 7 grams of fat (2.5 saturated), 8.6 grams of protein, and 7.5 grams of fiber.
This may be the most signifcant guiltless invention for ice cream lovers since the sugar free popsicle. Klondike has a line of 100 calorie ice cream novelties that are pretty terrific. The fudge bars, ice cream sandwiches and ice cream bars in chocolate and vanilla, are tasty small portions that you can enjoy when you get the ‘ice cream jag” that won’t go away. They all contain only 100 calories and between 1.5 and 6 grams of fat. They are in the freezer section of the grocery story next to their higher calorie brother and sister treats. So indulge yourself this weekend with something that won’t make you sorry Monday morning.
I really like my sandwiches, tuna salad, turkey breast, low fat ham………….BUT I do crave the mayo on them. And unfortunately, real mayo has about 100 calories and 10 grams of fat per serving. The healthiest alternative is to use mustard instead. A serving of yellow or dijon mustard has fewer than 10 calories and virtually no fat. But for me, there are some sandwiches, like tuna salad, that just have to have the mayo. 
You CAN eat a healthy meal at a fast food restaurant. You just have to know how to do it. McDonald’s Egg McMuffin can be a great nutritious breakfast. Just order it WITHOUT the cheese and you get a sandwich with 250 calories, 9 grams of fat (2.5 saturated), and 15 grams of protein. If you really have to have the cheese it adds 50 calories and 3 grams of saturated fat, along with some addtional protein. BUT you have to promise to skip the hashbrowns!
Princeton University studies have shown that mice fed a high sugar diet undergo a physiological and psychological addiction similar to cocaine addiction. Americans consume on average 150 pounds of sugar a year, fueled by the hidden sugars in most processed foods that we eat, in the form of high fructose corn syrup. It’s not just the obvious sweets like pastries and those in the picture that cause the problem. The majority of processed foods that we purchase containe high fructose corn syrup. This addiction has led to our nationwide epidemic of obesity, heart disease and diabetes. I am a recovering “sugar addict”. 
full of protein, low in fat, high in fiber and really tasty. This is the ultimate breakfast smoothie. If you like it a little sweeter, just add a teaspoon of honey. With 250 calories, 1.75 grams of unsaturated fat, 7.4 grams of protein and 8.9 grams of fiber, I much prefer this natural tasting smoothie than the ones containing protein supplements.
Metamucil is not just for grandpa anymore! Many of us have become wise to the health benefits of fiber in our diet but it’s difficult to eat enough raw fruits and vegetables to get our daily quota. Metamucil, the laxative of choice of our grandparents, has come up with a product that is great for our hectic lifestyle. If you’re looking for an easy way to add fiber to your diet, without changing the taste of many of your favorite beverages and foods, try Metamucil Clear & Natural.
When I first saw Nature”s Pride, All Natural, 100% Whole Wheat Bread with Double Fiber in the grocery store, I had no idea that it was from the same people who addicted us to high fructose corn syrup and white flour with the infamous and iconic “Wonder Bread”. I am always suspicious when I see a high fiber product because I am not a fan of the bowl full of twigs that Kashi puts together and calls breakfast cereals. However, this is a great, hearty, multi-grain bread. 
Ok. I am not a big fan of oatmeal. I AM a big fan of the health benefits of oatmeal. So I was quite happy when I found out that Quaker makes a cold cereal called Quaker Oatmeal Squares. It comes in three flavors: Brown Sugar, Golden Maple and Cinnamon (I prefer the brown sugar). It has a really great crunch and not too sweet taste, is very hearty, and I much prefer it to oatmeal. A one cup serving with one-half cup of skim milk comes in at 250 calories, with 2.5 grams of fat (only .5 grams saturated), 5 grams of fiber, 6 grams of protein, and NO HIGH FRUCTOSE CORN SYRUP (the sweetness comes from brown sugar and molasses). Add 1/2 cup of strawberries or blueberries, and you have one great, hearty, healthy breakfast, a quick and easy alternative to oatmeal.
The French paradox is the observation over the centuries that even though the French consume a diet high in saturated fats, are crazy smokers, and Parisians are not known for their physical activity outside of the bedroom, they have a much lower incidence of coronary artery disease than Americans. The most recent explanation for this phenomenon is their consumption of red wine (although I don’t think we should discount the relationship of their bedroom activities to longevity ). Recently Dr. Oz, Oprah’s health guru, endorsed the dietary supplement resveratrol, the ingredient in red wine that is believed to be the source of these health benefits. High doses of resveratrol have been linked to longevity and cancer prevention in species other than humans. 
I admit it. I am kind of a McDonald’s addict. And when McDonald’s introduced their Sausage Breakfast Burrito, I found it irresistable. But with almost half of its 300 calories from fat (16 grams of fat), it is not my idea of a healthy breakfast. With a little experimenting, I found that I could make a “Healthy Breakfast Burrito” with all of the taste and only 235 calories and 9 grams of fat. I had one for breakfast this morning, and so should you. By the way, it only takes about 5 minutes to make. 
