Reggeli ötletek

1. Flax and Apple Raisin Oatmeal1 cup 100% apple juice or low-fat milk
Slice of cantaloupe
2. Individual Egg & Spinach Bowls
1 cup 100% low-sodium tomato juice or low-fat milk
1 vegetarian sausage patty
3. Quinoa Breakfast Cereal1 cup low-fat milk
1 medium banana
4. Sweet Potato Pancakes1 cup 100% orange juice or low-fat milk
4 medium-sized strawberries
5. Clean Eating Apple Banana Bread1 cup 100% apple juice or low-fat milk
¼ cup raisins or golden raisins
6. Gluten-Free Blueberry Pancakes1 cup 100% orange juice or low-fat milk
2 slices turkey bacon

Read more at http://skinnyms.com/6-quick-and-easy-gluten-free-breakfast-menus/#sQym2v1zgxcgxiHs.99

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1. Flax and Apple Raisin Oatmeal

Flax seeds and apples just seem to go together.  They are warm and comforting first thing in the morning, and with the added health benefits of oats, you can’t go wrong.  Oats are low in sodium, saturated fat, and cholesterol.  They are an excellent way to get manganese, phosphorus, and vitamin A as well.
Read more at http://skinnyms.com/flax-and-apple-raisin-oatmeal/#1xVVUJlTFKju81at.99

Flax seeds and apples just seem to go together.  They are warm and comforting first thing in the morning, and with the added health benefits of oats, you can’t go wrong.  Oats are low in sodium, saturated fat, and cholesterol.  They are an excellent way to get manganese, phosphorus, and vitamin A as well.

Yield: 6 servings | Serving Size: 1 cup | Calories: 292 | Total Fat: 5g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 3mg | Sodium: 76mg | Carbohydrates: 54g | Dietary Fiber: 6g | Sugars: 28g | Protein: 11g

Ingredients

• 1 small apple, grated
• 2 cups old-fashioned rolled oats (not quick-cooking)
• 4 cups fat-free milk (nondairy works well, too)
• 1/2 teaspoon ground cinnamon
• 1/4 cup flax seeds or flax meal
• 1 cup golden raisins
• 2 teaspoons honey or pure maple syrup, optional

Directions

Combine all ingredients in a lightly greased 2-quart baking dish. Bake at 350° for 1 hour.

1 cup 100% apple juice or low-fat milk
Slice of cantaloupe

 

2. Individual Egg & Spinach Bowls

Yields: 4 servings | Serving Size: 1 bowl | Calories: 84 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Previous Points: 1 | Points Plus: 2 | Cholesterol: 57 | Carbohydrates: 6 g | Sodium: 335 mg | Dietary Fiber: 1 g | Sugars: 2 g | Protein:11 g |

Ingredients

• 8 large egg whites, (recommend free-range)
• 1 whole egg
• 1 cup baby spinach, torn or chopped into small pieces
• 1/2 cup diced tomatoes
• 1/4 cup feta cheese, fat-free
• 1/2 teaspoon black pepper
• Kosher or sea salt to taste

Directions

Preheat oven to 350 degrees.

Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.

Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the center. Serve hot.

1 cup 100% low-sodium tomato juice or low-fat milk
1 vegetarian sausage patty

 

3. Quinoa Breakfast Cereal

Yields: 4 servings | Serving Size: 1/4 of recipe | Calories: 185 | Total Fat: 3 g | Saturated Fat: 0 g | Trans Fat: 0 g | Previous Points: 3 | Points Plus: 5 | Cholesterol: 1 | Carbohydrates: 33 g | Sodium: 37 mg | Dietary Fiber: 3 g | Sugars: 6 g | Protein: 7 g |

Ingredients

• 1 cup dry, white quinoa, pre-rinsed
• 2 cups water
• Kosher or sea salt to taste
• 1 tablespoon honey, optional maple syrup, coconut palm sugar or sucanat
• 1/2 cup low-fat milk (warmed), optional almond or soy milk

Directions

In a large saucepan, add dry quinoa, water, salt and sweetener, stir to combine. Bring to a boil, reduce heat to a low-boil and continue cooking until water has been absorbed, approximately 15 minutes.

Transfer to serving bowls, divide warm milk evenly over cereal and add any toppings desired.

Optional Toppings: dried apricots, raisins, sliced banana, diced almonds or walnuts

1 cup low-fat milk
1 medium banana

 

4. Sweet Potato Pancakes

Yields: 2 servings | Serving Size: 2 pancakes |Calories: 151 | Previous Points: 3 | Points Plus: 4 | Total Fat: 6.1 g | Saturated Fat: 1.6 g | Trans Fat: 0 g | Cholesterol: 164 mg | Sodium: 307 mg | Carbohydrates: 16.2 g | Dietary Fiber: 2.9 g | Sugars: 6.5 g | Protein: 9.1 g

Ingredients

• 1/2 cup cooked and mashed sweet potato
• 1/3 cup egg beaters or 2 eggs
• 1/4 cup peanut flour (you can use any kind of flour you want)
• 1/8 tsp baking soda and baking powder (I always use both)
• 1 tsp honey or coconut palm sugar
• dash salt and even bigger dash of cinnamon
• opt. if the batter is too thick add some milk of your choice

 

Mix well, make sure all the sweet potato is mashed. The batter is pretty  thick so I spread it out when I scoop them on the hot skillet. Cook as you would normal pancakes. They don’t “bubble” like normal pancakes, so watch that they are cook thoroughly, but not burned.

1 cup 100% orange juice or low-fat milk
4 medium-sized strawberries

 

5. Clean Eating Apple Banana Bread

Yields: 1 loaf | Serving Size: 2 slices |Calories: 236 | Previous Points: 5 | Points Plus: 7 | Total Fat: 16.1 g | Saturated Fat: 3.1 g | Trans Fat: 0 g | Cholesterol: 27 mg | Sodium: 89 mg | Carbohydrates: 21.1 g | Dietary Fiber: 3.5 g | Sugars: 8.8 g | Protein: 5.0 g |

Ingredients

• Apples
• 2 Granny Smiths apples - peeled, cored and diced
• 1 tbsp stevia
• 1/2 tsp ground cinnamon
• Banana Bread
• 1 cup almond meal
• 1 cup oat bran
• 1 tsp baking powder
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 8 tbsp extra light olive oil
• 2 tbsp stevia
• 2 eggs
• 1/4 cup almond milk
• 1/2 tsp vanilla extract
• 3 very ripe bananas-mashed

Directions

Preheat the oven to 180 degrees Celcius (350 degrees Fahrenheit). Lightly coat your loaf tin with 1/2 tsp olive oil.

Apples

1. Put diced apples in a small pot on medium heat.

2. Add stevia, cinnamon & vanilla & saute until golden brown - about 5 mins and set aside.

Banana Bread

1. In a medium bowl whisk the almond meal, oat bran, baking powder, cinnamon, stevia and nutmeg.

2. In another bowl whisk the olive oil, eggs, almond milk and vanilla.

3. Slowly add the liquid mixture to the almond meal mixture, in about 4 batches.

4. Once combined, stir in the mashed bananas and fold in the apples.

5. Pour the batter into the loaf tin and bake for approx. 50 mins, or when wooden skewer comes out clean.

6. Once ready, let cool inside the tin & then remove & serve!

Note: This bread freezes very well, so its great to make a big batch & portion for snacks!

1 cup 100% apple juice or low-fat milk
¼ cup raisins or golden raisins

 

6. Gluten-Free Blueberry Pancakes

Yields: 6 servings | Serving size: 2 pancakes | Calories: 274 | Previous Points: 6 | Points Plus: 7 | Total Fat: 12 gm| Saturated Fats: 2 gm| Trans Fats: 0 gm| Cholesterol: 0 mg| Sodium:38 mg| Carbohydrates: 34 gm| Dietary fiber: 4 gm| Sugars: 8 gm | Protein: 9 gm

Ingredients

• 2 cups Quinoa flour
• 2-1/4 teaspoons baking powder (Clabber Girl brand is gluten free)
• 1/2 teaspoon baking soda

• 1/4 teaspoon sea or extra fine kosher salt

• 1/2 cup diced walnuts, optional
• 2 eggs, slightly beaten
• 1/4 cup unrefined coconut oil, or canola oil
• 2 tablespoon honey

• 2 cups fat free kefir, plain (or low fat buttermilk)
• 1 cup fresh blueberries
• *NOTE: For a dairy free version substitute 1 1/2 cups soy or almond milk in place of kefir.

Directions

In a large mixing bowl whisk together dry ingredients. In another mixing bowl combine the remaining ingredients, except blueberries. Pour wet mixture into dry and stir just until combined and most lumps disappear, fold in blueberries.

Heat a nonstick griddle to 350 degrees, or medium-low heat in a large nonstick skillet, or until a drop of water sizzles when dropped on. Pour in 1/3 cup pancake mix.

Turn pancakes over when they begin to dry around the edges and are golden on the bottom. If desired, top pancakes with additional blueberries and drizzle with 100% pure maple syrup.

1 cup 100% orange juice or low-fat milk
2 slices turkey bacon

 

(forrás)

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