by EatingWell.com

Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast.

1 sandwich

Total Time: 15 minutes

INGREDIENTS

• 1/2 teaspoon extra-virgin olive oil
• 1 tablespoon finely chopped red onion
• 2 large egg whites, beaten
• Pinch of salt
• 1/2 teaspoon capers, rinsed and chopped (optional)
• 1 ounce smoked salmon
• 1 slice tomato
• 1 whole-wheat English muffin, split and toasted

PREPARATION

1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

NUTRITION

Per serving: 214 calories; 5 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium

1 serving

INGREDIENTS

• 3/4 cup low-fat cottage cheese, or low-fat plain yogurt
• 1 cup pineapple chunks, papaya chunks or cling peaches
• 2 teaspoons toasted wheat germ

PREPARATION

1. Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

NUTRITION

Per serving (with cottage cheese, pineapple): 248 calories; 2 g fat (1 g sat, 1 g mono); 7 mg cholesterol;35 g carbohydrates; 23 g protein; 3 g fiber; 24 mg sodium; 414 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Selenium (20% dv), Calcium (15% dv).

2 Carbohydrate Serving

Exchanges: 2 fruit, 3 very lean meat

Nutrition Note: Per serving (with yogurt, papaya): 185 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 28 g carbohydrate; 10 g protein; 3 g fiber; 132 mg sodium; 404 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (40% dv), Calcium (35%)

Almond Mocha Protein Shake

by Donna

Ingredients

Vanilla Almond Breeze

Protein powder

Instant coffee

Directions

1 cup Almond Breeze vanilla

4 ice cubes

1 scoop protein powder

1 tsp instant coffee

Blend it all up in a blender/Magic Bullet

Note:  you can add 1/2 a banana too – yummy

1 serving

Active Time: 15 minutes

Total Time: 15 minutes

INGREDIENTS

• 2 corn tortillas
• 1 tablespoon salsa
• 2 tablespoons shredded reduced-fat Cheddar cheese
• 1/2 cup liquid egg substitute, such as Egg Beaters

PREPARATION

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

NUTRITION

Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

This low carb batter can be used for pancakes as well as waffles. I like to double the batch and freeze extras for quick breakfasts thoughout the week.

15 Minutes to Prepare and Cook

Ingredients

1/2 cup Oats
1/8 cup Soy Milk
3 large eggs
3 scoops Whey Protein Isolate

Asparagus Egg White Omelet

By Dana Slatkin

Author of: The Summertime Anytime Cookbook

The trick to making an omelet look like the professionals do is a well-oiled pan and adequately whipped egg whites. Add some diced vegetables from last night’s dinner or your favorite cheese for extra kick. Serve it with fresh fruit, breakfast potatoes or a simple mixed green salad.

Makes 2 omelets

4 tablespoons extra-virgin olive oil
6 asparagus spears, tough ends trimmed, cut into 1/4-inch pieces
Kosher salt and freshly ground black pepper
8 large egg whites
2 tablespoons chopped chives

1. In a small nonstick pan, heat 2 tablespoons of the oil over medium heat. Add the asparagus and cook, tossing gently, until tender but still crunchy. Season with salt and pepper and set aside.

2. In a medium bowl, beat the egg whites with a fork until frothy. Add the chives and season the mixture generously with salt and pepper.

3. Using the same nonstick pan, heat 1 tablespoon of oil over medium-high heat. Pour half the egg-white mixture into the pan and, using a spatula, quickly draw the edges to the center so that the omelet cooks evenly. Reduce the heat and continue cooking until egg-whites are set but still creamy.

4. Spoon half of the asparagus in the center of the cooked egg-whites and leave on the heat for a half minute or so longer. Using a spatula, fold the omelet toward one edge of the pan, giving the pan a light tap to loosen the omelet. Slide the omelet onto a warm serving plate.

5. Repeat the process for the second omelet. Serve immediately.

Thank you Dana for sharing your elegant and yummy recipes!

Dana Slatkin’s cookbook, The Summertime Anytime Cookbook, can be purchased at The Menopause Makeover Store, click here.

Check out Dana’s website: www.DanaSlatkin.com

Start your day off

Ingredients
2½ cups fat-free liquid egg substitute
½ cup fat-free milk
½ cup shredded reduced-fat cheese blend (look for one with Cheddar and Monterey Jack)
½ cup chopped red bell pepper
½ cup chopped onion
½ cup canned black beans, rinsed and drained
½ cup canned sweet corn, drained
¼ cup canned diced green chilies
1 tablespoon minced garlic
1 teaspoon cumin
½ teaspoon dry taco seasoning mix
Optional toppings: salsa, fat-free sour cream, chopped scallions

Directions
Preheat oven to 375 degrees.

Line a deep, round casserole dish (about 9 inches wide) with aluminum foil. Spray lightly with nonstick spray, making sure to coat the sides as well as the bottom.

In a large bowl, combine egg substitute, milk, cumin, and taco seasoning. Whisk mixture for 1 minute, until mixed thoroughly.

Add all of the other ingredients and mix well. Carefully transfer egg mixture to the casserole dish.

Bake in the oven for 60 to 70 minutes, until the top has puffed and the center is firm. Allow to cool slightly before cutting.

Cut into four slices. If you like, finish off with the optional toppings – we highly recommend ‘em!

Nutritional information per serving (1/4 of recipe)
188 calories
22g protein
2.5g fiber
17g carbs
3g fat

Recipe provided by:  Hungry Girl: 200 under 200: 200 Recipes under 200 Calories.

More from Hungry Girl

The Menopause Makeover

The level of protein and fiber will keep you feeling full for hours. This meal honors The Menopause Makeover Food Pyramid–it is perfectly balanced, low in calories and the perfect way to start the day.

6-8 servings
Prep time: 30 minutes

Ingredients
1 tablespoon olive oil
1-1/2 cups potatoes cut in 1/2-inch cubes
1-1/2 cups chopped cooked LEAN ham (8 oz.)
3/4-cup (3 oz.) low-fat shredded cheddar cheese
8 eggs slightly beaten (or two 8-oz. cartons of egg product)
1/3 cup low-fat milk
Chili peppers
2 teaspoons fresh oregano
1/4 teaspoon salt
4-oz. can diced green onions
2 teaspoons of psyllium husks (you can buy this powdered fiber – it has no taste – at a health food store or grocery store like Whole Foods)
1/2 of a 7-oz. jar of roasted red sweet peppers cut into thin strips
1-1/2 cups salsa
1/4 cup fresh cilantro
3 sprigs of parsley

Directions
Preheat oven: 350 degrees.

In a 10-inch oven-safe skillet, cook the potatoes in hot olive oil, uncovered over medium heat for 5 minutes. Stir occasionally. Then cover and cook for another 5 minutes until tender.

Remove from heat and mix in the ham and 1/2 cup of cheddar cheese.

In a mixing bowl, stir together the eggs, milk, chili peppers, oregano, salt, onions and psyllium husks.
Then pour into the skillet and mix together.
Lay the pepper strips on top of the frittata.
Bake uncovered for 25-30 minutes.
Sprinkle the top with 1/4 cup of cheddar cheese. In a separate pan, stir salsa and cilantro together and heat.

Cut the frittata into wedges, place the parsley as decoration next to the wedge and serve with the salsa mixture.

Serve on a smaller dish with a lovely wine glass filled with chilled water and a twist of lemon.

Calories 196
Protein 17 grams
Carbs 11 grams
Fat 8 grams
Fiber 2 grams

1 — 42 ounce container of rolled oats
1 cups of wheat bran
1 cups of wheat germ
1 cup of oat bran
2 cups of a mix of nuts: almonds, walnuts, filberts, pecans, cashews
1 cup of peanuts
1 cup of Sesame seeds
1 cup of Sunflower seeds
1/2 cup of dried, ground orange peel
1 cup of safflower oil
1 cup honey
1 tbsp orange extract (or flavoring or your choice)

Mix the grains and seeds in a large bowl.
Heat the oil, honey, and flavoring in the microwave until it is at a rolling boil (timing varies with size and power of your microwave).
Pour the oil & honey over the dry ingredients and mix well, making sure all is coated.
Bake in a large flat roasting pan at 225 degrees (F) for thirty minutes.
Stir and bake another 20 minutes, continue to stir and bake every twenty minutes until it starts to brown.
It should no longer be sticky.
Turn off the oven and let cool.
Store in an airtight cool place.

Add additional protein powder to recipe OR enjoy with your favorite morning protein serving.

(Scumble is an art term where the artist fills in darks and lights by scribbling the pencil in lose or tight circles and squiggles.)

Serves 2

2 tsps butter
1/2 cup Egg Beaters Southwest Style
1 oz. reduced fat 2% Cheddar cheese grated
2 oz. deli Misquite smoked turked chopped or Turkey Lil Smokey links sliced
1 whole wheat pita or whole wheat tortilla/wrap

Melt butter in non stick pan on med-high.
Pour in egg, sprinkle turkey and cheese on top.
Lower heat to med.

Cut pita in half and drop in toaster to warm.
Careful opening the pita, hot steam will escape. Or warm tortilla in toaster oven (I drop it in the toaster, just be careful it doesn’t get caught on the elements)

As eggs start to set, scumble together with spatula in a stirring/chopping/incorporating motion and shape in an even circle a little smaller than the pita.

Let brown slightly. You want the cheese to brown but not the egg. Turn over to brown other side. Cut in half and place one half in each half of warm pita or wrap.

Options: if using plain egg beaters or eggs you can add your favorite seasoning when adding the cheese.

1 serving with pita: 174 cal, 9g carbs, 17g protein, 1g fiber, 7.5g fat, 4.5g sat fat.
1 serving with wrap: 159 cal, 5.5g carbs, 18g protein, 3.5g fiber, 8.5g fat, 4.5g sat fat.

Menopause Makeover approved: a perfect recipe to start the day! Serve with salsa – yummy.