Breakfast quick "breads" or bars or...

Chocolate Peanut Butter Banana "Cake"
makes 4 small or 2 large servings:
1 c oats
1/2c egg whites
2 cups water
2 tbsp peanut butter
1 tsp baking soda
1 scoop chocolate pb protein powder (Xtreme Formulations)
1 sliced banana
2 tbsp unsweetened coconut shreds

Beat together everything but banana and coconut. When it is well mixed, add the banana and coconut and stir.
Pour into a 8x8 pan (pre-spray with cooking spray)
Bake at 350 for 30-40 minutes.

Change the flavor by the flavor of protein powder, adding vanilla extract or other extracts and different fruit/nuts, etc. I didn't add any splenda and this was sweet enough, but someone with more of a sweet tooth might like some sweetener added.

 Banana "Bread" and Caramel Apple Upside Down "Cake"

Banana "Bread"
 makes 4 small or 2 large servings:
1 c oats
1/2c egg whites
2 cups water
1 tsp baking soda
1 scoop cinnamon roll flavor protein powder (Xtreme Formulations)
1 tsp cinnamon
1 tsp vanilla
2 packets splenda
2 tbsp walnuts, chopped
1 sliced banana

Beat together everything but banana and walnuts. When it is well mixed, add the banana and walnuts and stir.
Pour into a 8x8 pan (pre-spray with cooking spray)
Bake at 350 for 30-40 minutes.

Caramel Apple Upside Down "Cake"
makes 4 small or 2 large servings:
1 c oats
1/2c egg whites
2 cups water
2 tbsp pecans, chopped
1 tsp baking soda
2 scoops butterscotch protein powder (Xtreme Formulations)
1 sliced apple


Beat together everything but apple and pecans. Place apple slices in a layer on the bottom of the greased 8X8 pan, sprinkle pecans evenly over apples.Pour oat mixture over the apples, evenly distributed. 
Bake at 350 for 30-40 minutes.

 

All of these have gotten rave reviews at home and at work :)

 

Here's the protein I have been using, it really bakes up well:

 

Perfected Oatmeal Puffs

Somewhere between a pancake and a muffin,these are a great portable breakfast or pre-workout snack - complex carbs, fiber, a little protein. For a complete breakfast on the go, add a second protein source (eggs or a shake).

This was originally in Muscle & Fitness when female bodybuilder Laura Creavalle had a recipe every issue. I tweaked it a little.

Ingredients:

• Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 6 serving
• *Dole Pineapple Chunks in 100% Pineapple juice No Sugar Added, 1.5 cup, run in blender to puree.
• Egg, fresh, 2 large
• egg white, fresh, 10 large
• Milk, 1%, 3/4 cup
• Cinnamon, ground, 1/2 tbsp
• Raisins, 1 miniature box (.5 oz)
• *Splenda No Calorie Sweetener, 3 tbsp-4 tbsp

Mix all ingredients together in a large bowl and let stand for 10-15 minutes to soften and meld flavors.

Preheat a large non-stick pan over med-high heat . Her recipe said use cooking spray, I have always found cooking spray burns and gives a nasty flavor when pan cooking like this. I brush my pan with coconut oil (this will add a little calories, but it is good fat).

Pour batter in 1/4 cupful amounts into pan,like pancakes. Cook til golden brown one one side, flip and repeat. if they are still soggy in the middle, turn your heat down a little so they can cook longer but not get burnt.

makes 20 - 1/4c puffs.

Potato and Egg Breakfast 3 ways

My current breakfast includes the following ingredients:

red potatoes

whole eggs

egg whites

onion or mushrooms

salsa

I have come up with a few different variations to keep it interesting.

First you need to prep the potatoes, onions and mushrooms.

I get a 10lb bag from Costco and roast them all in batches on a shallow baking pan in the oven (350 degress for about 20-30 minutes, should be tender but not mushy), then once they have cooled I put them in large ziploc bags in the fridge so they are ready to be weighed and used in the morning :)

Wash and slice all the mushrooms and put them in plasticware in the fridge (again, its convenient to have all your ingredients ready when needed).

Peel and chop one or two onions and put in plasticware in the fridge.

Now you have all the ingredients on hand to assemble breakfast quickly.

If I know I have morning appointments in the week ahead, I pre-make the all-in-one pan breakfast (as many as I will need) and put it in plasticware ,so all I have to do is reheat it in the morning. if I have the luxury of making breakfast and eating it at home, I make whichever recipe sounds appealing that morning.

Recipe #1 - All In One Pan (easiest and most portable)

Place a large nonstick pan over med heat.

Weigh out the amount of mushrooms ( I use 2oz) or onions (I use 1oz) you will use. then put them in the pan , shaking pan occasionally to keep from sticking/burning.

While the onions cook, measure (I eat 7oz) and slice the potatoes into 1/4" rounds and add to pan. You can add a little creole seasoning or magic salt here if desired (yes, I like salt). Cook and shake occasionally, letting potatoes warm through and get a little browned.

While potatoes cook, mix eggs, egg whites and salsa in a bowl. Pour mixture over potatoes/onions and scramble, until done. if you are prepping ahead, leave them a little undercooked/wet so they dont get rubbery when reheated.

YUM

Recipe #2 Potatoes O'Brien (sort of) and scrambled eggs

Heat 2 medium non stick pans over med heat.

In one pan, place your chopped onion, stirring or shaking occasionally, to start browning.

Measure out and cut potatoes into cubes (sort of, cut in half, then halves into quarters), place in pan with onion. shake and stir occasionally. add magic salt or seasoning of choice.

Mix eggs and egg whites, then pour into second pan, scramble.

Right before eggs are done, add salsa (I use 2 tbsp) to the potatoes and shake or stir to coat and cook a minute.

plate it up and enjoy :)

Recipe #3 Home fries, scrambled eggs with salsa and onion, and eggs sunny side up or over easy (3 pans, my favorite.)

place a small nonstick pan over medium heat, and 2 medium nonstick pans, one over med heat and one over med/high..

In the medium pan over medium heat, place either your mushrooms or onions (I alternate). shake or stir occasionally while prepping egg whites.

Mix egg whites and 2 tbsp salsa in a bowl, then pour over the onion or mushrooms, stirring occasionally to scramble.

Measure and cut potatoes into wedges or slices, place in empty medium pan and add seasoning of choice, creole is yummy. shake occasionally to crisp/brown.

Crack the two whole eggs (or however many you eat) into the small pan. I like them just over easy, yokes very runny, so I can use the potatoes to wipe up the yoke (this is when I miss toast, lol)

Most mornings I make the home fries with salsa for Adam to take with a breakfast style turkey burger I make (I do large batches of these, too), sometime I am running late and I just quarter the potatoes, add seasoning and microwave them with the turkey burger. haven't had any complaints yet.

Boil in a Bag Omelets

An easy way to prep a weeks worth of breakfasts all at once - you can vary your ingredients to fit your caloric needs -

My omelets had :

Spinach, chopped and sauteed
Turkey bacon, cooked and chopped
2 eggs and 3 egg whites
salt and pepper

You put all ingredients in a freezer bag, squeeze the air out and then put it into a large pot of boiling water, cook for 13-15 minutes and then remove bags ( I put them in the dish drainer to drip dry).

Put them in the fridge and you have a quickand easy breakfast ou can just reheat.

Ingredients that would also be good:

chopped thawed broccoli

any vegetables you like

lowfat cheese

lean ham or canadian bacon

any ingredients you like in an omelet, really...

chopped chicken or turkey breast

Vegetable Omelet from Biggest Loser

Lighten up breakfast with this Biggest Loser Club favorite.

Pair this veggie-rich omelet with a strip or two of turkey bacon (cooked between sheets of paper towels in the microwave to save time and soak up excess grease). Or do as the French do, add a salad, and you've got a fast, easy dinner.


Ingredients:


4 tablespoons chopped broccoli
2 tablespoons chopped yellow onion
2 tablespoons finely chopped carrot
4 large egg whites
1 whole large egg
1/2 teaspoon Mrs. Dash seasoning
1 ounce serving Light Laughing Cow cheese
2 tablespoons fat-free refried beans


To Prepare:


Lightly coat a nonstick saute pan with cooking oil spray. Heat pan over medium-high heat and add vegetables. Saute for about two minutes or until just tender, but still bright.


While the veggies are cooking, whip the eggs with a whisk or beater until they are foamy. Add seasoning. Pour eggs over the vegetables, cover and cook for about two minutes or until eggs are almost set.


Crumble cheese over the omelet. Distribute refried beans over cheese. Fold omelet in half and allow to cook two minutes longer over low heat.


Yield: 1 serving


Nutritional Values: Fat: 12 g. Carbohydrates: 13 g. Protein: 24 g. Calories: 266 kcal.

11 ways to scramble your eggs/egg whites/egg beaters

1) Turmeric and cumin scramble: 1/4 tsp ground turmeric, 1/4 tsp ground cumin and 1 tsp ground chipotle or black pepper.

2)Garlic and pepper scramble: 1/4 tsp ground turmeric, 1/4 tsp garlic powder or granules, and 1/8 - 1/4 tsp ground black, red or chipotle pepper.

3)Hickory smoked scramble: 1/4 tsp turmeric, 1/4 tsp liquid hickory smoke seasoning, 1/8 - 1/4 tsp ground red or black pepper. For a sausage-like flavor add 1/4 tsp cumin or sage.

4) Tex mex scramble: 1/4 tsp ground turmeric, 1/4 tsp ground cumin, 1/4 tsp dried oregano.

5) Scrambled eggs with chili powder: 1/2 - 1/4 tsp chili powder blend.

6) Italian scramble: 1/4 tsp ground turmeric and 1/4 tsp dried basil, with 1/4 tsp dried oregano. optional: 1/2 tsp minced garlic or 1/4 tsp garlic powder. optional: 1 pinch ground black pepper and/or 2-3 minced sundried tomato halves.

7)French scramble: 1/4 tsp ground turmeric, 1/4 tsp dried tarragon, 1 tsp dried chives ( or 1 tbsp fresh, chopped chives)optional 1/8 tsp ground black pepper.

8) Hungarian scramble: 1/4 tsp paprika with 1/4 tsp dried dill weed, or 1/4 tsp paprika with 1/8 tsp black pepper. optional: add a dash of minced sweet red and/or green bell peppers or onions to the egg mixture before cooking.

9) Chicken and egg scramble: combine one egg and two egg whites and 1-2 oz cooked chicken breast (chopped), with any of the seasoning combos above.

10) Salmon and egg scramble: 1 egg, 2 whites, 1-2 oz cooked flaked salmon, 1/4 tsp turmeric, 1/8 tsp ground red or black pepper, 1/4 tsp dry mustard or dill weed. for a smoky taste add 1/2 tsp liquid hickory smoke seasoning.

11) Turkey and egg scramble: 1 egg, 4 whites, seasoning of your choice, 1-2 strips cooked turkey bacon, minced or cut with shears (you could also use pre-cooked ground turkey breast).

Originally from Muscle and Fitness I think...

Spicy Tomatillo Scramble

At one point I was working my way through the South Beach Diet Quick and Easy Cookbook. I like South Beach because the phase one recipes usually fit into pre-comp type diets and there is usually a lot of interesting flavor. I also like that the nutritional info is included.

Here is a great breakfast recipe:

Spicy Tomatillo Scramble

2 1/2 tsp canola oil, divided ( I actually used 1 tsp for cooking the veggies and then just sprayed the pan for the eggs)

1 med tomatillo, papery skin removed, diced 1/4 inch

1/2 small onion, diced

3 large eggs, slightly beaten

2 TBSP salsa of choice ( I used medium cilantro salsa, mmm)

S&P to taste

Heat 1 tsp oil in med skillet over med0high heat. Add tomatillo and onion. Reduce haet to medium and cook, stirring frequently, until veggies are softened and lightly browned, about 4 minutes. Remove from skillet.

Spray skillet with non-stick spray (or heat remaining oil): add eggs, reduce heat to low and allow eggs to set, 2 minutes. Sprinkle veggies over eggs , season with S&P, and scramble until just cooked, about 1 minute more. Serve with salsa. (I actually mix the salsa in with the eggs when I beat them, it makes them moister and tastier, IMO).

Makes 2 servings (I eat the whole recipe )

190 calories

13g fat, 3 sat

10g protein

5g carbohydrate

0 fiber

350mg sodium

Ranchero Eggs

From Muscle media magazine (defunct now):

Ranchero eggs

2c egg substitute, liquid, southwestern style or plain

1/2 medium yellow onion, chopped

1/2 medium red pepper, seeded and chopped

1 tsp olive or enova oil

1 package taco seasoning mix

1/4c water

3/4 pound extra lean ground turkey

In a large non-stick pan, over medium high heat, cook the onion and peppers in the oil for 2 minutes until the onion starts to brown. Add the ground turkey and break it up with a spatula as it cooks. When the turkey is pretty much cooked, add the seasoning mix and water.Simmer 2-3 minutes until mixture thickens, stirring occasionally. Stir in egg substitute and scramble until eggs are firm. Optional - serve with warm tortillas and top with salsa. (I ate it all by itself and it was really good!

4 servings,

Per serving:

203 calories

6g fat

32g protein

4g carbs

Quiche Cups to Go (South Beach Diet)

1 package (10 ounces) frozen chopped spinach

3/4 cup liquid egg substitute

3/4 cup shredded reduced-fat cheese

1/4 cup diced green bell peppers

1/4 cup diced onions

3 drops hot sauce

microwave spinach for 2 1/2 minutes on high. Drain the excess liquid.

Line a 12 cup muffin pan with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of vegetables and reduced-fat cheeses may be used.

6 servings (two muffins a serving)

Per serving: 77 calories,9g protein, 3g CHO, 3g fat, 2g sat fat, 160mg sodium, 10 mg cholesterol, 2g fiber.

That is from the South beach Diet.

I found that it made a very scant 12 little quiches, so I made a second batch and filled the cups up more. That still doesn't make it too many calories or protein per muffin.

I also made some with southwestern style egg beaters - that was tasty. And a batch made with frozen broccoli instead of spinach was good also.

My husband liked these too, they were easy to eat while driving.