Wild Berry Yogurt

Ingredients

½ cup plain Yogurt

½ cup Sugar-free Gelatin (Cherry or Strawberry or Raspberry or a combination)

3 TBLspoon Oat Bran

2 TBLspoon Sugar-free Syrup (preferable a berry flavor)

1 packet Artificial Sweetener

1 cup mixed Fruit – your choice - Berries, Pineapple, Banana…

Directions

Mix all ingredients in large cereal bowl and place in freezer for 10 to 20 minutes.  Ready to enjoy!

Makes 1 serving

Abstinent Measuring

Each serving = 3 TBLspoon Bran, 1 Protein, ½ c Jello

Note

A scant ¼ teaspoon of Crystal Light Raspberry Tea (or other flavor of your choice) can be used in place of Sugar-free Syrup

*contribution from Area II Cookbook 2004

Cottage/Apple Bran Muffin

Ingredients

1 Egg, beaten

2 oz Cottage Ccheese

1 teaspoon Baking Powder

Cinnamon (amount to your preference)

6 TBLspoon Bran

½ cup Unsweetened Applesauce

1 packet Artificial Sweetener

Directions

Preheat oven to 350 degrees. Spray muffin pan with nonstick spray. Mix ingredients in the order listed.  Fill each muffin cup ½ full. Bake for 20 minutes.

Makes 3 muffins

Abstinent Measuring

Each muffin = 1/3 protein, 1/3 fruit, 2 TBLspoon bran

*contribution from Area II Cookbook 2004

Mushroom Quiche with Spinach Crust

Ingredients

Crust:

1 ½ cup Oat Bran (less 3 TBLspoon)

1 ½ TBLspoon Butter

¾ lb Spinach, finely minced

½ teaspoon Salt

dash of Nutmeg

nonstick Spray Oil

Quiche:

1 TBLspoon Butter

1 cup Onion, minced

½ teaspoon Salt

¾ lb Mushrooms, sliced

2 TBLspoon fresh Lemon Juice

3 TBLspoon Oat Bran (reserved from crust)

2 teaspoon dry Mustard

1 teaspoon dried Basil

½ teaspoon dried Thyme

2 Eggs

1 cup plain Yogurt

fresh Black Pepper (amount to your preference)

½ cup grated Swiss Cheese (reserving 1/8 c for top of Quiche)

½ cup minced fresh Parsley

Paprika

Directions

Crust preparation:

Preheat oven to 375 degrees.  Spray a 9 or 10-inch pie pan with Nonstick Spray Oil.  Melt the Butter in a large skillet.  Add the Spinach and Salt, sautéing quickly over fairly high heat until the Spinach is limp. Remove from heat; add remaining crust ingredients and mix well.  Pat into the oiled pie pan.  Use a fork at first and then your fingers to mold the crust.  Prebake for 15 minutes – no need to cool before filling.  Reduce heat to 350 degrees.

Quiche preparation:

Melt the Butter in a large deep skillet.  Add Onion and Salt, and cook until the Onion begins to soften (5 to 8 minutes.)  Add the Mushrooms and Lemon Juice.  Cook, stirring often, over medium heat about 5 to 8 minutes more.  Gradually sprinkle in the Oat Bran, Mustard and Herbs, stirring as you go.  Cook and stir over medium heat another 5 minutes.  Set aside.

Beat together Eggs, Yogurt, Black Pepper, Cheese and Parsley in a medium large bowl.  Beat in the Mushroom sauté.  Pour the filling into the prebaked crust.  Top with reserved Cheese and dust with Paprika.  Bake for 30 minutes.  Allow to cool for at least 10 minutes before cutting.  Serve hot or warm.

Makes 8 servings. 

Abstinent Measuring

Each serving contains ½ protein, 1 teaspoon oil, ¾ grain, ½ vegetable.

*contribution from Area II Cookbook 2004

Mexican Scrambled Tofu

Ingredients

8 oz moist (loose) Tofu, drained and mashed

½ cup Salsa

SPICES:

2 teaspoon Parsley

¼ to ½ teaspoon Onion salt

¼ to ½ teaspoon Garlic salt

dash of Cumin and/or Red Pepper,  according to your preference

1 teaspoon Garlic or Pepper flavored oil

optional grain – 1 oz Corn Tortilla

Directions

Mix Tofu, Salsa, and Spices in a separate bowl.  Coat heated medium sized pan with oil. Add Tofu mixture, cooking over medium-low to medium heat, stirring often. Tofu is done when most of the moisture has been reduced and Tofu starts to brown slightly.

Abstinent Measuring

Makes I protein serving and I fat serving

Serving Suggestions

Grain option - Add 1 oz. corn tortilla for tofu-scramble breakfast burrito.

Make-it-A-Meal

Great for breakfast with fresh fruit serving.

*contribution from Area II Cookbook 2004

Breakfast (Vegan)

Ingredients

8 oz unsweetened Soymilk

1 cup frozen Fruit (any combination of Strawberries, Blueberries, Blackberries, Raspberries, or Peaches)

5-10 Stevia drops or 1-2 Stevia packets (artificial sweetener)

1 teaspoon sugar-free, alcohol free Vanilla (optional)

¼ teaspoon Cinnamon

dash of Nutmeg (optional)

Directions

Defrost Fruit by taking portion out of freezer the night before and placing in refrigerator, or defrost in microwave if desired. Chop defrosted Fruit into pieces. Add 8 oz Soymilk, Stevia, and optional items to Fruit and stir.

Abstinent Measuring

Each Serving = 1/2 protein and 1 fruit

Serving Suggestions

·         Grain variation - Add 1 oz. Whole Grain Dry Cereal to Fruit and Soymilk.

·         Smoothie variation - Combine frozen Fruit, 16 ounces of Soymilk, Stevia, optional Vanilla & Spices, and ½ to 1 cup of ice (optional) in a blender and blend until smooth. Also good using frozen Banana. This option makes 1 protein and 1 fruit.

·         Oat bran variation - Combine defrosted Fruit, Soymilk, Stevia, and 3 TBLspoon Dry Oat Bran and heat until fully cooked. Optional fat - add 1 teaspoon dairy-free non-hydrogenated margarine spread (Earth Balance) to Oat bran after cooking.

*contribution from Area II Cookbook 2004

Sautéed Breakfast Apple

Ingredients

1 Apple, peeled and sliced thin

1 teaspoon Butter

Spices (Cinnamon, Ginger, Nutmeg, Allspice, ground Cumin) or use “Apple Pie Spice”

1 package Artificial Sweetener

Directions

In skillet, place Butter on medium flame.  When Butter is melted, add the slices of Apple, sprinkling Spices and Artificial Sweetener on top.   Stir mixture to cover Apple slices with Spices.  Cover skillet with lid and lower flame to low setting.  Allow to cook for 15 to 20 minutes until Apples are soft.  Add a little water for more moisture if necessary.  Serve warm.

Makes 1 serving

Abstinent Measuring

1 recipe = 1 fruit

*contribution from Area II Cookbook 2004

Liz Pancake with Apple Topping

Ingredients

1 Apple, cored, pared and cut into chunks

3 TBLspoon Oat Bran

¼ teaspoon Cinnamon

1 teaspoon Artificial Sweetener (Splenda recommended)

¼ cup Egg Substitute

2 oz Ricotta Cheese

¼ teaspoon Baking Powder

Directions

Preheat small shallow pan for Pancake.   Place chopped Apple in microwavable bowl with ½ cup Water, Cinnamon and 1 packet Artificial Sweetener.  Cook in microwave for three minutes and let stand until Pancake is done.  Combine Egg Substitute, Ricotta, Bran and Baking Powder in small bowl and mix well with fork.  Spray pan with nonstick spray and add Egg mixture.  Cover pan to allow Pancake to steam.  Cook over med heat.  Turn Pancake when browned on bottom and remove from heat when cooked to medium brown on both sides.  Serve hot with Apple topping and enjoy!

Makes 1 serving

Abstinent Measuring

One serving = 3 TBLspoon bran, 1 protein and 1 fruit

Notes

Other varieties

·         If you do not want to top with Fruit, try 2 TBLspoon Sugar-free Syrup on top.

·         Try using ½ fruit in pancake by adding ½ c blueberries to the batter – or heating the Blueberries with artificial sweetener and water to make a topping.

*contribution from Area II Cookbook 2004

Zesty Orange Breakfast Omelets

Ingredients

4 Eggs, separated

2 pkgs Artificial sweetener

¼ teaspoon Cinnamon,

¼ teaspoon Orange rind

½ teaspoon Vanilla extract

1 Orange, segmented

4 oz Mandarin Oranges in water (or their own juice – no sugar added)

dash of Ginger

2 teaspoon Butter

Directions

With a fork blend together in a small bowl Egg Yolks, Orange rind, Cinnamon, Vanilla and Ginger.  Whip Egg whites with artificial sweetener to a stiff peak.  Fold Egg Whites carefully into Egg Yolk mixture.  Cut Mandarin Oranges into large pieces and add to mix. Add Butter to hot omelet pan.  Add Egg mixture and cover.  Cook on low setting until brown on bottom and top is firm.  Gently turn (once only).  Cut in half and serve with Orange slices on the side.

Makes 2 servings

Abstinent Measuring

Each serving = 1 protein, 1 fruit, 1 teaspoon oil

*contribution from Area II Cookbook 2004

Laura’s Wheat Germ Cookie

Ingredients

1 oz. Wheat Germ

1/2-1 pkg Splenda or other  non-sugar sweetener

1 teaspoon Butter-(real butter works best)

2 scant teaspoon. Water

2-3 drops Vanilla extract

2-3 drops Almond extract

Directions

Melt butter in bottom of coffee cup, swirl around to coat sides, add all other ingredients and stir with a fork to get well mixed, and then tap down smooth with a spoon.  Microwave 1 minute and 10 seconds.  Let cool, go around edges with a knife and it should come out easily.

Abstinent Measuring

1 serving = 1 vegetable and one fat

*contribution from Janann Y

Egg Mug Mexicali

Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1  oz frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
1 oz. shredded fat-free cheddar cheese
1 tbsp. salsa
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with salsa, and enjoy!
Abstinent Measuring
1 serving = 1 protein
I would like to give a special thanks to my sponsor who helped me edit this recipe.

Egg Mug Lorraine

Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1/4 oz shredded swiss cheese
1 oz. precooked real crumbled bacon (sugar free) (like the kind by Oscar Mayer)
1 tsp. dried minced onion
½  tsp. Dijon mustard
½ t mayonnaise
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
Abstinent Measuring
1 serving = 1 protein & 1 tsp fat
I would like to give a special thanks to my sponsor who helped me edit this recipe.

Egg McMuggin' (allowed after first 30 days)

Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1/4 oz shredded swiss cheese
1 oz. extra-lean ham, chopped
One-half slice of Ezekiel bread toasted
¼  oz shredded  cheddar cheese
Directions
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, swiss cheese pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy
Abstinent Measuring
1 serving = 1 protein & 1/2 serving grain
Serving Suggestions: Can be topped with 2 tbsp of salsa for a little extra kick.
I would like to give a special thanks to my sponsor who helped me edit this recipe.

Egg Mug Burger-rama

Here is another great quick breakfast that you mix and microwave all in the same mug.

Ingredients

¼ cup (or 1 Egg) fat-free liquid Egg substitute (like Egg Beaters Original)

½ oz shredded Cheddar Cheese

1 oz of crumbled Meat or Meat substitute (like Boca Patty)

1 tbsp. Salsa

Directions

Microwave Boca patty for 1 minute, and then chop into pieces. Spray a large microwave-safe mug lightly with nonstick spray. Add Egg substitute, chopped Boca patty, and Cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with Salsa, and enjoy!

Abstinent Measuring

1 serving = 1 protein

I would like to give a special thanks to my sponsor who helped me edit this recipe.

The Egg Mug Florentine

Here is another great quick breakfast that mix and microwave all in the same mug.

Ingredients

¼ cup (or 1 Egg) fat-free liquid Egg substitute (like Egg Beaters)

1 oz shredded Swiss Cheese

1/2 cup chopped fresh Spinach
½ tsp Mayonnaise

½ tsp. Dijon Mustard
1 tsp. plain fat-free Yogurt
Squirt of Lemon Juice
Palt and Pepper to taste

Directions

To make your sauce, stir to combine Dijon Mustard, Mayonnaise, Yogurt, and Lemon Juice in a small dish. Set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add just the Spinach and microwave for 30 

seconds. Blot excess liquid from Spinach. Add Egg substitute and Cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce, and enjoy!

Abstinent Measuring

1 protein, ½ c vegetable

Notes

This is a very yummy.

I would like to give a special thanks to my sponsor who helped me edit this recipe. 

The Egg Mug Classic

Here is a great quick breakfast that mix and microwave all in the same mug.

Ingredients

¼ c (or 1 Egg) fat-free liquid egg substitute (like Egg Beaters)

1 oz shredded Cheddar Cheese

Salt and Pepper to taste

Directions

Spray a large microwave-safe mug lightly with nonstick spray. Add Egg substitute and Cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

Abstinent Measuring

1 protein

Notes

This is a very yummy.

Serving Suggestions:: You could add 2 tbsp salsa to give this a little bit of flavor.

I would like to give a special thanks to my sponsor who helped me edit this recipe.

Martha’s Favorite Breakfast

Ingredients

2 Eggs

1 big delicious, crisp Apple, sliced however you want

4 oz Brown Rice ( I make rice in very large batches and freeze it )

1 teaspoon Oil

1 cup Cinnamon Water, 1/2 at a time (see separate recipe)

Salt and Pepper. 

Optional

Powered Cinnamon it you want that extra bit of cinnamon flavor. 

Directions

Heat Oil in the skillet on med-high to high heat.  Arrange the Apple slices in nice pattern, I like to go in a circle. Sauté the slices until they get nice and brown and start to caramelize on both sides. This takes about 10-15 minutes on my electric stove. If I am in a hurry I go with a higher heat but have to be careful it doesn't burn. Add 1/2 the Cinnamon water and listen to the sizzle and smell that sweetness as the Apples and Cinnamon become one. A wonderful liquid starts to magically appear as the Cinnamon Water evaporates, oh it is soooo beautiful.

Add the Brown Rice and let it help absorb the remaining liquid. Depending on my time or how hungry I am I could let the Rice cook to the texture of a pilaf by adding more Cinnamon Water, letting it reduce and absorb. Make a nest in the Rice. Add a little more Cinnamon Water.  Add the Eggs, cover the pan and steam the Eggs until the tops of the Eggs are not slimy but Yoke is not hard and a little runny. About 3 minutes. I find this the trickiest part of the recipe --getting the Eggs just so the yoke will run into the rice for a lovely creaminess.  Salt and Pepper the Eggs.

There we have Eggs in a Rice nest surrounded by a ring of caramelized Cinnamon dusted Apples (I don't put the powdered cinnamon on the eggs, you can if you want to) caressed by this amazing sauce.

Abstinent Measuring

1 serving = 1 protein, 1 fruit, 1 starch, 1 teaspoon Oil

Note

Apple: The thinner the slice the quicker it cooks and can get mushy quickly which is no so bad. I usually make my slices as uniform as I can get with a sharp knife cause they cook more even that way. I slice them horizontally so the seed "star" shows then slice in half again so I have nice half moons 

Use a good Skillet, preferably a Teflon one. Skillets are an important. The success of many a dish depends on the tools you use. I love the T-Fal 12" Teflon Professional. I have had it for 6 months and use it nearly every day. The teflon coating is holding up well but they all will wear out within time. Some sooner than others.

*contribution from Martha W

Oat Bran Pancake

Ingredients

1/3 c Oat Bran

1/4 (heaping) teaspoon Baking Powder

Dash of Salt

1 Egg

¾ cap Vanilla

1 teaspoon artificial Sweetener

Water to desired batter thickness

Optional

1 Banana

Directions

Preheat pan and spray with nonstick spray.  Mix all ingredients except fruit in small bowl and pour into hot pan.  If using fruit, slice onto pancake.  Turn pancake when brown on bottom.  Serve hot and enjoy.

Makes 1 serving

Abstinent Measuring

1 serving = ½ protein, 1 grain, 1 fruit (if included)

*contribution from Area II Cookbook 2004

Onion Kugel

Ingredients

3 cup Onion, finely chopped

6 Eggs, separated

1 cup plus 2 TBLspoon  Oat Bran

2 TBLspoon Olive Oil

2 teaspoon Garlic Powder

1 teaspoon Salt

1 teaspoon Black Pepper

1 teaspoon Oregano

Directions

Preheat oven to 350 degrees.  Spray an 8 x 11” glass baking dish with Olive Oil flavored nonstick spray.  Separate Eggs.  Beat Egg Yolks in quart mixing bowl.  Add Onion and Spices and mix well.  Whip Egg Whites to stiff peaks (electric beater works best) and carefully fold into Onion mixture.  Place mix in baking dish.  Spray top with nonstick spray and cook for 45 minutes to 1 hour (until light brown.) Cook in middle of oven.

Makes 6 servings

Abstinent Measuring

1 serving = ½ vegetable, ½ protein, 3 tbsp bran, 1 tsp oil. 

*contribution from Area II Cookbook 2004

Breakfast Travel 1

Q: I do a LOT of traveling and I hate spending so much money on breakfast, or even going out to breakfast.  What do you suggest?

A: When I travel I like to get a refrigerator and coffee maker in the hotel room and stock it with fresh fruit, yogurt and milk for coffee.  I bring my measuring cup and tablespoon, oat bran and a cinnamon and artificial sweetener mix to make my own breakfast.

Also, you can heat the water in the coffee maker and add it to oatmeal to make a breakfast cereal.  I like to bring pre-measured baggies – no muss no fuss.

*contribution from Area II Cookbook 2004

Breakfast Variety 1

Q: “What do you do when you get bored with the usual breakfast things – eggs, bacon, even a sugar-flour-free pancake or muffins?”

A: Have you tried turkey sausage?  The health food stores and specialty markets have some VERY interesting varieties.

How about cinnamon and artificial sweetener in a ½ c of ricotta cheese spread on a slice of Ezekiel toast for a cinnamon Danish?  Try different flavorings in the ricotta for variety.

*contribution from Area II Cookbook 2004