Yogurt Banana Popsicle

Yogurt Banana Popsicle

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ large banana

  • 3 oz fat-free yogurt (any flavor)

  • 7 oz paper cup

  • 1 Popsicle stick

  • ½ whole wheat English muffin (0-1 g fat & not over 100 calories)

Instructions:

  1. Place a layer of yogurt into the bottom of paper cup.

  2. Slice a 1" thick piece off the top of the banana.

  3. Insert the stick into the 1" slice of banana & place in the bottom of the cup.

  4. Spoon more yogurt into the cup & sprinkle in some of the banana slices. You may also take a fork and mash the remaining half and then layer it instead of the slices.

  5. Continue the process, ending with a layer of yogurt on the top.

  6. Place in the freezer on a plate or tray for at least an hour or until the yogurt and banana has fully hardened.

  7. To eat, tear off the paper cup and serve along side the toasted English muffin half.

Raspberry Peach Melba Crunch

Raspberry Peach Melba Crunch

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ¼ cup Grape Nuts®

  • ½ cup diced peaches

  • ¼ cup (2oz) fat free frozen yogurt

  • 1 tbsp sugar-free raspberry preserves (warmed in microwave)

Instructions:

  1. Put the frozen yogurt on a plate or bowl

  2. Sprinkle with Grape Nuts

  3. Pile on the peaches

  4. Drizzle preserves over the top

  5. ENJOY!!

Oatmeal Cottage Cheese Pancakes

Oatmeal Cottage Cheese Pancakes

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ cup oatmeal

  • 1/3 c fat free cottage cheese

  • 1 tsp vanilla

  • 4 egg whites*

  • ½ c berries ** or
    ¾ c strawberries

Instructions:

  1. Preheat non-stick pan over LO-MED heat.

  2. In a blender or food processor, combine first 4 ingredients.

  3. Pulse 2 - 3 times or until ingredients are combined.

  4. Pour into non-stick pan. (Hint: The smaller the pancake, the more you get!)

  5. Flip as needed. (When the top is covered with air bubbles)

  6. When both sides are brown and the pancake is cooked through, move to plate.

  7. Top with the berries.

Mexican Egg Sandwich

Mexican Egg Sandwich

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ English muffin

  • 1 egg *

  • 1 slice fat free cheese

  • 2 tbsp salsa

Instructions:

  1. Cook egg as desired in a non-stick pan using 1 squirt of cooking spray or up to 1 tbsp fat-free margarine

  2. Place cheese on English muffin and melt in the microwave or toaster oven

  3. Put egg on English muffin and top with salsa

  4. Serve with ½ cup pineapple on the side, or for a sweet and spicy twist...try mixing the pineapple with the salsa

Limit of two eggs each week.

Fruit and Oatmeal

Fruit and Oatmeal

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ cup cooked unflavored oatmeal (instant is fine)

  • 1 sliced peach or apple

  • 1/8 tsp. cinnamon*

  • Stevia (optional)

Instructions:

  1. Mix together oatmeal, fruit, and cinnamon

  2. Add artificial sweetener if desired

  3. Serve with ½ cup (4 oz.) of nonfat milk!

Current literature states that 1/8 tsp of cinnamon contributes to increasing the metabolism.

French Toast

French Toast

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 2 slices whole wheat diet bread
    (0-1 gram fat, up to 120 calories.)

  • 1 egg*

  • ½ cup skim milk

  • 1 tbsp sugar free preserves or jam (optional)

  • 1/8 tsp cinnamon (optional)**

  • 1/8 tsp vanilla (optional)

Instructions:

  1. Preheat a nonstick skillet on medium heat

  2. Coat with 5 squirts “butter spray” (I Can’t Believe It’s Not Butter® or Parkay®)

  3. Beat together egg, skim milk, cinnamon, and vanilla

  4. Place bread slices in egg mixture, coating both sides

  5. Place bread in skillet and brown, turning once

  6. Top with preserves and dig in!

English Muffin Cheesecake

English Muffin Cheesecake

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ English muffin

  • 1 tbsp fat free cream cheese

  • ½ tbsp sugar free preserves (any flavor)

Instructions:

  1. Toast the English muffin

  2. Spread on the cream cheese

  3. Top with preserves

  4. Serve with 3 oz fat free yogurt and ¼ of a 6 inch cantaloupe or honeydew melon.

Egg Wrap

Egg Wrap

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 1 whole grain tortilla *

  • 1 egg scrambled **

  • 1 slice fat free cheese

  • 1 tbsp Salsa

  • 1 dash of hot sauce (more if you like it HOT!)

Instructions:

  1. Scramble eggs on medium heat in a nonstick pan, using 5 squirts of butter spray.

  2. Take the scrambled egg and place it in the center of a warmed tortilla.

  3. Top with the cheese and hot sauce, if desired, and then roll it.

  4. Top it with the salsa.

Egg Sandwich

Egg Sandwich

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 1 slice whole wheat diet bread (0-1 gram of fat and not over 100 calories per serving)

  • 1 egg*

  • 1 slice fat free cheese

Instructions:

  1. Cook egg as desired in a non-stick pan using 1 squirt cooking spray or up to 1 tbsp fat free margarine

  2. Place egg on toast and top with cheese

  3. Serve with ½ cup orange or grapefruit juice on the side.

Chive and Dill Baked Eggs

Chive and Dill Baked Eggs

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 1 slice whole wheat bread *

  • 1 egg **

  • ½ tsp fat-free milk

  • 1 slice fat free swiss cheese

  • ½ tsp chives, chopped

  • ½ tsp dill, chopped

  • ½ cup raspberries

Instructions:

  1. Preheat the oven to 425 degrees.

  2. Cut a circle the size of a 4-inch ramekin out of a piece of toasted whole wheat bread.

  3. Mist ramekin with nonstick cooking spray and place bread in the bottom.

  4. Beat together 1 egg, a splash (½ tsp) skim milk, ½ tsp chopped chives, and ½ tsp chopped dill.

  5. Cut up toast scraps and place in bottom of ramekin.

  6. Pour egg mixture into ramekin and top with 1 slice fat-fat Swiss cheese.

  7. Bake 10 minutes.

  8. Serve with ½ cup raspberries mixed with lemon juice on the side.

Cheese Toast

Cheese Toast

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 1 slice whole wheat diet bread (0-1 gram of fat and not over 100 calories per serving)

  • 1 thinly sliced apple

  • 1 slice fat free cheese

Instructions:

  1. Toast the bread

  2. Put the cheese and apples on the toast

  3. You may microwave to melt the cheese

Cheese Grits

Cheese Grits

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ cup cooked plain grits (you may use instant)

  • 1 ¼ oz fat free cheese, shredded

  • 1 medium granny smith apple

Instructions:

  1. Take the hot grits and stir in the cheese

  2. Serve with a fresh sliced apple

Blintz

Blintz

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 1 tortilla, warmed (0-1 gram of fat and not over 100 calories per serving)

  • ¼ cup (2 oz) fat free cottage cheese (artificial sweetener may be added, if desired)

  • ½ cup pineapple or other fruit, chopped

  • 1 tbsp fat free sour cream

Instructions:

  1. Put cottage cheese and pineapple on half of tortilla

  2. Fold tortilla over into fourths

  3. Top with sour cream

Banana Pancakes

Banana Pancakes

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ large banana

  • 1 egg *

  • ¼ tsp vanilla

  • 1/8 tsp cinnamon **

  • ½ cup GrapeNuts

  • 3 oz yogurt (0-1 grams fat & not over 50 calories)

Instructions:

  1. Preheat non-stick pan over LO-MED heat.

  2. In a food processor, combine first 4 ingredients.

  3. Pulse 2 - 3 times.

  4. Pour into non-stick pan to make 2 -3 pancakes.

  5. Flip as needed. (When the top is covered with air bubbles)

  6. When both sides are brown and the pancake is cooked through, move to plate. It is delightful on its own, but if you feel you need something sweet, top with 1 tbsp of warmed natural preserves (Polaner All -Fruit) or sugar-free syrup.

  7. Stir together the GrapeNuts and yogurt and serve along side.