| Delightful Waffles Brunch cheesecake Almond oatmeal pancakes Fresh Fruit syrup Poached eggs Healthy ambrosia salad Veggie platter Light mocha |
MOTHERS DAY BRUNCH
FIT RECIPES OF THE WEEK
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Leading the way, For future fit generations
DELIGHTFUL WAFFLES
Makes 20 small waffles
1 cup skim milk
¾ cup nonfat plain yogurt
2 tablespoons melted veggie butter, low calorie margarine, or canola oil
1 egg yolk
1 cup unbleached white flour
½ cup crushed graham crackers
2 teaspoons baking powder
1 tsp sugar or stevia to taste
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
3 egg whites, beaten to soft peaks
1.) In a large bowl, combine milk, yogurt, melted margarine or oil and egg yolk. In a medium bowl combine
flour, crushed graham crackers, baking powder, sugar, baking soda, salt and cinnamon. Mix dry ingredients. Fold in
beaten egg whites.
2.) Spray waffle iron with vegetable cooking spray, if necessary. Fill heated waffle iron with batter (about ¼ cup
per waffle) cook until waffle is done.
3.) Serve hot waffles with fruit syrup or fresh fruit.
Per Waffle: 56 calories; 2 g protein; 1 gram fat;7 grams carbohydrate
MOTHERS DAY BRUNCH CHEESECAKE
Makes 8 servings
2 cups ½ inch bread cubes
1-9oz can crushed pineapple packed in juice
1 tbsp cornstarch
15oz nonfat ricotta cheese
1tbsp powdered egg substitute or 1 egg white
2 tbsp wheat germ
2 tbsp dry bread crumbs
1 tbsp brown sugar
1.) Layer bread cubes in a lightly oiled 1.2 quart casserole dish. Set aside. Drain pineapple reserving juice.
2.) In a small saucepan, combine pineapple juice with cornstarch. Heat, stirring, until thickened and clear. Set
aside.
3.) Preheat oven to 350 degrees. Mix together ricotta, egg or egg substitute and crushed pineapple until
blended.
4.) Add cornstarch mixture; stir gently and spoon into casserole dish on top of bread cubes.
5.) Combine wheat germ, bread crumbs and brown sugar. Sprinkle on cheesecake. Bake for 35 to 40 minutes.
Serve warm.
Per Serving: 134 calories; 8 g protein;5 g fat;12 g carb.
ALMOND OATMEAL PANCAKES
Makes 14 pancakes
½ cup oat flour
¼ cup all purpose flour
¼ cup finely ground almonds or almond flour
2 tbsp. honey
½ tsp salt
1/8 tsp nutmeg
1/8 tsp cinnamon
1 tsp baking soda
¼ cup low fat buttermilk
1 egg
½ tsp almond extract
Grated zest of 1 orange
Cooking spray
1.) In a medium bowl, combine the first 8 ingredients. In another bowl whisk together buttermilk, egg, almond
extract and zest. Pour the wet mixture into the flour mixture, and gently stir to combine. Do not over mix, the batter
should be lumpy.
2.) Heat skillet on medium low and coat lightly with cooking spray. Drop the batter on the skillet, ¼ cup at a
time. Cook 2-3 minutes until bubbles form on top, then flip, cook 2 minutes more. Serve immediately.
Per Serving (1 pancake) 57 calories; 2 g fat;7 g carbs; 2 g protein
FRESH FRUIT SYRUP
Makes 2 1/4 cups
¼ cup sugar or the equivalent in stevia
1 tbsp cornstarch
¾ cup white grape juice
2 cups fresh or frozen berries of your choice (such as blueberry, raspberry, strawberry, blackberry or mixture)
* You can use any fresh fruit or frozen fruit that you like! And you can switch the white grape to orange juice or
pineapple juice as well.
Combine sugar and cornstarch in a 1 quart saucepan. Slowly stir in the juice. Place over medium heat and bring to a
boil, stirring constantly. Add the fruit to the juice mixture and bring to a second boil. Reduce heat to low and cook,
stirring occasionally, for about 5 minutes or until the fruit begins to break down and the mixture is thickened and
bubbly.
Serve warm over pancakes, waffles or French toast. Store leftovers in fridge up to a week.
• If you are using stevia add to sauce just before serving and omit the sugar.
Serving size ¼ cup. Calories 51; fat 0.1g; protein 0.4g; carbs 12.25g
POACHED EGGS
To make poached eggs easy, simply use an egg poacher. There are ways you can do it using a pot of water, but I
have to admit this is not as easy as it seams.
I use straight egg whites in my egg poacher, but you can use egg beaters as well.
Serve your poached eggs with the veggies from your veggie platter.
HEALTHY AMBROSIA SALAD
I LOVE this salad! But normally it is high in fat and calories. Here I have reduced the fat content and thus lowered
the calories. Depending on what ingredients you choose, the calories and nutrition breakdown will vary. Read
labels, and figure out per serving your nutrition breakdowns.
1 small jar of Maraschino cherries and a little juice reserved to the side.
Can of pineapple chunks in juice
1 or 2 cans of mandarin oranges (I like lots in mine!)
Sliced almonds (around ¼ cup or less)
Shredded coconut (around ¼ to 1/3 cup)
Fat free sour cream or non fat plain yogurt
Put all ingredients in bowl and mix together. Add a little of the maraschino cherry juice to flavor and add a pretty
color. Let chill in fridge two hours or even better over night.
YUM!!!
VEGGIE PLATTER
This is a simple and to the point recipe. You just take your favorite veggies and caramelize them in a cast iron skillet
until done! Serve with poached eggs.
Here is a list of fresh veggies I like to use:
Asparagus
Broccoli
Red and yellow peppers
Zucchini
Spinach or chard
Onions
Mushrooms
Cherry tomatoes
Baby carrots
Baby bok choi
Garlic
Etc….
Heat a cast iron skillet over medium heat. Add a teaspoon of olive oil and a teaspoon of unsalted butter to pan. Heat
until oil is hot and butter had melted then add veggies. Sprinkle veggies with a little salt, pepper and @ ½ tsp or so
of sugar. Cook veggies until tender, stirring occasionally until caramelized and golden.
YUMMY!!
LIGHT MOCHA
Serves 4
Ok…I LOVE my coffee…and mocha’s from Starbucks can really be calorie expensive! So here is a yummy alternative
that satisfies completely!
1/3 cup unsweetened cocoa powder (I use a high quality cocoa powder only)
2 cups of strong coffee (I love Kona)
1 ½ cups skim milk
4 to 5 tbsp sugar or stevia to make it REALLY guilt free!
Add cocoa to saucepan then slowly add your coffee a little at a time, while whisking the entire time. Then whisk in
your milk. Heat to a simmer over medium heat, and then add your sugar or stevia until dissolved. Strain through a
fine mesh strainer before serving.
Per serving when made with sugar; 117 calories; 0.5 g fat
4.4 g protein; 22.4 g protein
• NOTE- if you are making this recipe with stevia the calories are reduced quite a bit. I highly recommend using
the stevia.
Makes 20 small waffles
1 cup skim milk
¾ cup nonfat plain yogurt
2 tablespoons melted veggie butter, low calorie margarine, or canola oil
1 egg yolk
1 cup unbleached white flour
½ cup crushed graham crackers
2 teaspoons baking powder
1 tsp sugar or stevia to taste
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
3 egg whites, beaten to soft peaks
1.) In a large bowl, combine milk, yogurt, melted margarine or oil and egg yolk. In a medium bowl combine
flour, crushed graham crackers, baking powder, sugar, baking soda, salt and cinnamon. Mix dry ingredients. Fold in
beaten egg whites.
2.) Spray waffle iron with vegetable cooking spray, if necessary. Fill heated waffle iron with batter (about ¼ cup
per waffle) cook until waffle is done.
3.) Serve hot waffles with fruit syrup or fresh fruit.
Per Waffle: 56 calories; 2 g protein; 1 gram fat;7 grams carbohydrate
MOTHERS DAY BRUNCH CHEESECAKE
Makes 8 servings
2 cups ½ inch bread cubes
1-9oz can crushed pineapple packed in juice
1 tbsp cornstarch
15oz nonfat ricotta cheese
1tbsp powdered egg substitute or 1 egg white
2 tbsp wheat germ
2 tbsp dry bread crumbs
1 tbsp brown sugar
1.) Layer bread cubes in a lightly oiled 1.2 quart casserole dish. Set aside. Drain pineapple reserving juice.
2.) In a small saucepan, combine pineapple juice with cornstarch. Heat, stirring, until thickened and clear. Set
aside.
3.) Preheat oven to 350 degrees. Mix together ricotta, egg or egg substitute and crushed pineapple until
blended.
4.) Add cornstarch mixture; stir gently and spoon into casserole dish on top of bread cubes.
5.) Combine wheat germ, bread crumbs and brown sugar. Sprinkle on cheesecake. Bake for 35 to 40 minutes.
Serve warm.
Per Serving: 134 calories; 8 g protein;5 g fat;12 g carb.
ALMOND OATMEAL PANCAKES
Makes 14 pancakes
½ cup oat flour
¼ cup all purpose flour
¼ cup finely ground almonds or almond flour
2 tbsp. honey
½ tsp salt
1/8 tsp nutmeg
1/8 tsp cinnamon
1 tsp baking soda
¼ cup low fat buttermilk
1 egg
½ tsp almond extract
Grated zest of 1 orange
Cooking spray
1.) In a medium bowl, combine the first 8 ingredients. In another bowl whisk together buttermilk, egg, almond
extract and zest. Pour the wet mixture into the flour mixture, and gently stir to combine. Do not over mix, the batter
should be lumpy.
2.) Heat skillet on medium low and coat lightly with cooking spray. Drop the batter on the skillet, ¼ cup at a
time. Cook 2-3 minutes until bubbles form on top, then flip, cook 2 minutes more. Serve immediately.
Per Serving (1 pancake) 57 calories; 2 g fat;7 g carbs; 2 g protein
FRESH FRUIT SYRUP
Makes 2 1/4 cups
¼ cup sugar or the equivalent in stevia
1 tbsp cornstarch
¾ cup white grape juice
2 cups fresh or frozen berries of your choice (such as blueberry, raspberry, strawberry, blackberry or mixture)
* You can use any fresh fruit or frozen fruit that you like! And you can switch the white grape to orange juice or
pineapple juice as well.
Combine sugar and cornstarch in a 1 quart saucepan. Slowly stir in the juice. Place over medium heat and bring to a
boil, stirring constantly. Add the fruit to the juice mixture and bring to a second boil. Reduce heat to low and cook,
stirring occasionally, for about 5 minutes or until the fruit begins to break down and the mixture is thickened and
bubbly.
Serve warm over pancakes, waffles or French toast. Store leftovers in fridge up to a week.
• If you are using stevia add to sauce just before serving and omit the sugar.
Serving size ¼ cup. Calories 51; fat 0.1g; protein 0.4g; carbs 12.25g
POACHED EGGS
To make poached eggs easy, simply use an egg poacher. There are ways you can do it using a pot of water, but I
have to admit this is not as easy as it seams.
I use straight egg whites in my egg poacher, but you can use egg beaters as well.
Serve your poached eggs with the veggies from your veggie platter.
HEALTHY AMBROSIA SALAD
I LOVE this salad! But normally it is high in fat and calories. Here I have reduced the fat content and thus lowered
the calories. Depending on what ingredients you choose, the calories and nutrition breakdown will vary. Read
labels, and figure out per serving your nutrition breakdowns.
1 small jar of Maraschino cherries and a little juice reserved to the side.
Can of pineapple chunks in juice
1 or 2 cans of mandarin oranges (I like lots in mine!)
Sliced almonds (around ¼ cup or less)
Shredded coconut (around ¼ to 1/3 cup)
Fat free sour cream or non fat plain yogurt
Put all ingredients in bowl and mix together. Add a little of the maraschino cherry juice to flavor and add a pretty
color. Let chill in fridge two hours or even better over night.
YUM!!!
VEGGIE PLATTER
This is a simple and to the point recipe. You just take your favorite veggies and caramelize them in a cast iron skillet
until done! Serve with poached eggs.
Here is a list of fresh veggies I like to use:
Asparagus
Broccoli
Red and yellow peppers
Zucchini
Spinach or chard
Onions
Mushrooms
Cherry tomatoes
Baby carrots
Baby bok choi
Garlic
Etc….
Heat a cast iron skillet over medium heat. Add a teaspoon of olive oil and a teaspoon of unsalted butter to pan. Heat
until oil is hot and butter had melted then add veggies. Sprinkle veggies with a little salt, pepper and @ ½ tsp or so
of sugar. Cook veggies until tender, stirring occasionally until caramelized and golden.
YUMMY!!
LIGHT MOCHA
Serves 4
Ok…I LOVE my coffee…and mocha’s from Starbucks can really be calorie expensive! So here is a yummy alternative
that satisfies completely!
1/3 cup unsweetened cocoa powder (I use a high quality cocoa powder only)
2 cups of strong coffee (I love Kona)
1 ½ cups skim milk
4 to 5 tbsp sugar or stevia to make it REALLY guilt free!
Add cocoa to saucepan then slowly add your coffee a little at a time, while whisking the entire time. Then whisk in
your milk. Heat to a simmer over medium heat, and then add your sugar or stevia until dissolved. Strain through a
fine mesh strainer before serving.
Per serving when made with sugar; 117 calories; 0.5 g fat
4.4 g protein; 22.4 g protein
• NOTE- if you are making this recipe with stevia the calories are reduced quite a bit. I highly recommend using
the stevia.
There is something for everyone on this menu. Pick and choose according to
taste and what your mom loves to eat! Serve with hot coffee or tea from your
best china, and decorate with fresh flowers and beautiful table linens.
taste and what your mom loves to eat! Serve with hot coffee or tea from your
best china, and decorate with fresh flowers and beautiful table linens.