Healthy eating

Hot, Warm, Cold, Cool, Crunchy, Smooth, Sweet & Savory – Breakfast is Served!
Written and photographed by Nancy Monaghan

For our healthy breakfast recipes we asked Virginia cookbook author and nutritionist Annette Reeder, whose latest book “Healthy Treasures” was published in December, to contribute, and she did not disappoint. Virginia Beach resident Carole Tolive sent in a superb idea for an easy omelet for a crowd, and two of our favorite recipe sources – Canolainfo.org and TasteofHome.com – had some inspired breakfast dishes we hope you’ll enjoy. For more healthy breakfast ideas, see their websites. To learn more about Annette Reeder and her cookbooks, see www.designedhealthyliving.com/resources

Oven Omelet
2 cups egg substitute, such as Egg Beaters
2 tbsp reduced-fat 2% milk
1/8 tsp dry mustard (cayenne) pepper
¼ tsp salt
¼ tsp fresh ground pepper
¼ cup shredded Monterey Jack-Colby mix cheese
Reduced-fat extra sharp Cheddar cheese such as Cracker Barrel

Lightly spray a glass pie dish with fat free cooking spray. In a bowl whisk together egg substitute, milk, and seasonings. Add shredded Jack-Colby, stir and pour into prepared pie plate. With a cheese knife, thinly slice eight to ten squares of cheddar, and cut them in half. Arrange slices on top of egg mixture, and bake at 350 for 20-25 minutes until set. Let cool about five minutes before serving. Serves 6.

Cool And Toasty Trifles
1-1/2 cups wheat germ
2 cartons fat-free raspberry yogurt
1 6-oz carton fresh raspberries
2 bananas

Preheat oven to 400 degrees. Spread the wheat germ in a thin layer on a cookie sheet. Bake about six minutes until toasty brown, stirring halfway through cooking time. Slice bananas. Layer ingredients in four small glass serving dishes. (Note: You can use any type of fruit or yogurt you prefer, and you can layer ingredients depending on whether you want more cereal, more yogurt or more fruit.) Serves 4.

Omelet in a Bag
This is a great recipe for a crowd – put out bowls of the ingredients and each person can make a personalized omelet. Ingredients for one omelet:

2 eggs or egg substitute and you can add any or all of the items below
2 slices chopped ham
1/8 cup of cheese
1 tbsp chopped onion
1 tbsp chopped green pepper
1 tbsp chunky salsa
2 fresh sliced mushrooms

Crack the eggs into a large resealable freezer bag. Press out most of the air and seal the bag. Shake to beat the eggs. Open the bag and add the other ingredients. Press out most of the air and seal the bag.

Bring a large pot of water to a boil. Place bag in boiling water, and if making omelets for a crowd you can put a total of 10 bags at a time in one large pot of boiling water. Cook for exactly 13 minutes. Open the bags and let the omelets slide onto individual plates. No mess. Easy cleanup!
---Recipe courtesy of Carol Tolive, Virginia Beach

Canola Granola
Canola oil cooking spray
2 cups rolled oats
1/3 cup wheat germ
½ cup sliced almonds
2 tsp ground cinnamon
¼ tsp salt
¼ cup canola oil
¼ cup maple syrup
1 tbsp fat-free milk
2 tsp vanilla extract
1/8 tsp salt
1 cup dried cherries
1 tbsp orange zest
Preheat oven to 300 degrees. Coat a baking sheet with canola oil cooking spray.

Combine oats, wheat germ, almonds, cinnamon, and ¼ teaspoon salt in a large bowl. Add canola oil, syrup, milk and vanilla, stirring constantly. Spread mixture on a baking sheet in a layer about ¼ inch thick. Bake 25 to 30 minutes until browned, stirring two or three times during cooking while breaking up large pieces. Remove from the oven, sprinkle evenly with 1/8 teaspoon salt, cherries and zest.

Cool completely. Store in an airtight container in the refrigerator for up to two weeks.

Serve over non-fat vanilla yogurt sweetened with sugar substitute and top with quartered strawberies

--Recipe courtesy “The Heart-Smart Diabetes
Kitchen: Fresh, Fast and Flavorful Recipes Made with CanolaOil” from the American Diabetes Association and Canolainfo

Creamy peaches
1 15-oz can sliced peaches in extra-light syrup, drained
1-1/2 cups fat-free cottage cheese
4 oz fat-free cream cheese, cubed
Sugar substitute equivalent to one tablespoon
sugar

Thinly slice four of the peach slices and set aside for garnish. Place remaining peaches in a food processor, add cottage cheese, cover and process until blended. Add cream cheese and sugar substitute, cover and process until blended.

Spoon mixture into four serving dishes, top with reserved peaches and refrigerate until serving.
---Recipe and photo courtesy “Taste of Home”

Bird's Nest breakfast cups
12 strips turkey bacon
1-1/2 cups egg substitute
6 tbsp shredded reduced-fat Mexican cheese blend
1 tbsp minced fresh parsley

In a large skillet, cook bacon over medium heat for two minutes on each side or until partially set but not crisp. Coat six muffin cups with cooking spray, wrap two bacon strips around the inside of each cup. Fill each with ¼ cup egg substitute and top with one tablespoon cheese.

Bake at 350 degrees for 18 to 20 minutes or until set. Cool for five minutes before removing from pan. Sprinkle with parsley.
---Recipe and photo courtesy “Taste of Home”

Spanish eggs
2 tbsp canola oil
6 eggs
2 green onions, chopped
1 fresh, ripe tomato, chopped
¼ cup salsa or picante sauce
Salt and ground pepper to taste
1 tbsp fresh parsley or cilantro

In a skillet, heat oil over medium heat. Add onions and tomato, sauté until onions are soft, one to two minutes. Reduce heat to low. In a bowl, combine eggs, salsa, salt and pepper and beat until frothy. Add to skillet and cook over low heat, stirring occasionally until almost set. Add cilantro or parsley and stir until set. Makes three servings.

---Recipe courtesy of Annette Reeder, Glen Allen, VA, Nutrition Consultant and author of “Healthy Treasures” cookbook

French Toast With Blueberries And Creamy Apricot Sauce
2 tbsp canola oil, divided
1-1/4 cups egg substitute
¼ cup fat-free milk
1 tsp orange zest
1 tsp vanilla extract
½ of a 16-oz loaf whole wheat Italian bread, cut diagonally into 8 slices

For the sauce:
1 6-oz container fat-free or low-fat vanilla yogurt
3 tbsp apricot fruit spread
1 tsp orange zest
1 cup fresh blueberries (if using frozen berries, thaw first)

Place a large nonstick skillet over medium heat. Coat skillet with canola oil cooking spray, add one tablespoon canola oil, and tilt skillet to lightly coat bottom. Pour egg substitute, zest and vanilla into a 13 x 9-inch baking pan. Add four bread slices and turn several times to coat evenly. Place these bread slices in the skillet, cook three minutes on each side or until golden. Set aside on a separate plate and cover to keep warm. Add remaining one tablespoon of the canola oil to the skillet, repeat process with the four remaining bread slices.

Combine yogurt, fruit spread and orange zest in a blender. Secure lid and puree until well blended.

To serve, place two slices of French toast on each of four dinner plates, spoon equal amounts of yogurt mixture on each slice and top with berries.
---Recipe and photo courtesy “The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil” from the American Diabetes Association and CanolaInfo.