Sunday: Breakfast, Lunch and Dinner because its easier on our stomachs live the moment; Be You, Inc.
- Katherine Victoria Vananderland
- Oct 23, 2021
- 10 min read
Nutrition Facts 1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.
This quick and easy breakfast starts with a berry smoothie as the base. Fresh fruit and nonfat milk keep the bowl a low-cholesterol meal. For more flavor, top your bowl with sliced bananas, homemade granola and a little peanut butter for some serious staying power.
Total Time Prep/Total Time: 5 min.
Makes 2 servings
Ingredients
1 cup fat-free milk
1 cup frozen unsweetened strawberries
1/2 cup frozen unsweetened raspberries
3 tablespoons sugar
1 cup ice cubes
Optional: Sliced fresh strawberries, fresh raspberries, chia seeds, fresh pumpkin seeds, unsweetened shredded coconut and sliced almonds
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Directions
Place the milk, berries and sugar in a blender; cover and process until smooth. Add ice cubes; cover and process until smooth. Divide mixture between 2 serving bowls. Add optional toppings as desired.
Nutrition Facts 1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.
Nutrition Facts 3/4 cup: 163 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 31g carbohydrate (13g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit.
Oatmeal is rich in fiber, which helps to lower cholesterol, especially LDL. This bowl gets an extra dose of fiber from the peaches and sliced almonds too. Try adding a fresh smoothie on the side for an even more delicious fruity flavor.
Total Time Prep: 10 min. Cook: 7 hours Makes 6 servings
Ingredients
4 cups water
1 cup steel-cut oats
1 cup vanilla soy milk or vanilla almond milk
3 tablespoons brown sugar
1/4 teaspoon salt
1/4 teaspoon vanilla or almond extract
2 medium peaches, sliced or 3 cups frozen unsweetened sliced peaches, thawed
Optional toppings: Sliced almonds, brown sugar, cinnamon and additional peaches
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Directions
In a well-greased 3-qt. slow cooker, combine the first 6 ingredients. Cook, covered, on low until oats are tender, 7-8 hours. Stir in peaches just before serving.
Pressure cooker option: Decrease water to 3 cups. Add to a 6-qt. electric pressure cooker coated with cooking spray. Stir in oats, soy milk, brown sugar, salt and vanilla. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 4 minutes. Let pressure release naturally. Stir in peaches just before serving. Oatmeal will thicken upon standing. If desired, top with optional toppings.
HEALTH TIPSteel-cut oats are 100 percent whole grain. They are slowly absorbed, giving you energy that will last. Nutrition Facts 3/4 cup: 163 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 31g carbohydrate (13g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit.
Nutrition Facts 3/4 cup: 276 calories, 4g fat (0 saturated fat), 0 cholesterol, 306mg sodium, 57g carbohydrate (35g sugars, 4g fiber), 5g protein.
There’s nothing better than waking up to the smell of breakfast already made. Toss your low-cholesterol ingredients like oatmeal, almond milk and dried cherries into the slow cooker the night before and ease into your day with this creamy bowl. Top with sliced almonds for a serving of healthy fats.
Overnight Cherry-Almond Oatmeal
Total Time Prep: 10 min. Cook: 7 hours Makes 6 servings
Ingredients
4 cups vanilla almond milk
1 cup steel-cut oats
1 cup dried cherries
1/3 cup packed brown sugar
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
Additional almond milk, optional
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Directions
In a 3-qt. slow cooker coated with cooking spray, combine all ingredients. Cook, covered, on low until oats are tender, 7-8 hours.
Stir before serving. If desired, serve with additional milk.
HEALTH TIP:Nutritionally, steel cut oats are about the same as rolled oats, so take your pick. Skip instant oatmeal mixes, which have a lot of added sugar. Nutrition Facts 3/4 cup: 276 calories, 4g fat (0 saturated fat), 0 cholesterol, 306mg sodium, 57g carbohydrate (35g sugars, 4g fiber), 5g protein.
Nutrition Facts 1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.
For a tasty breakfast that will power you through the day, try this loaded smoothie bowl. It’s sweetened with fruit juice and packed with fiber-rich ingredients like spinach, strawberries and blueberries. It also contains ground flaxseed, which you won’t taste, but will boost your HDL level.
Ingredients
1/2 cup orange juice
1/2 cup pomegranate juice
1 container (6 ounces) mixed berry yogurt
1 cup frozen unsweetened strawberries
1 cup fresh baby spinach
1/2 medium Avocado
1/2 cup frozen unsweetened blueberries
2 tablespoons ground flaxseed
Optional: Sliced fresh strawberries, fresh blueberries, flaxseed and granola
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Directions
In a blender, combine the first 8 ingredients; cover and process for 30 seconds or until smooth. Pour into chilled bowls; top as desired. Serve immediately.
Nutrition Facts 1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.
A fun twist on oatmeal, these healthy pancakes pack the fiber with whole wheat flour, oats and chopped nuts. Top with fresh berries, melted nut butter or homemade strawberry syrup if you’re feeling fancy.
Soul-Satisfying Oatmeal Waffles
Total Time Prep/Total Time: 25 min Makes 10 waffles
These waffles freeze well, so toast them all week long. For a fall version, substitute 1/2 cup pumpkin puree for 1/2 cup of milk. —Jeanne Stickell, Tucson, Arizona
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
2 packets instant maple and brown sugar or apple cinnamon oatmeal
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1-1/2 cups 2% milk
2 eggs
1/3 cup butter, melted
1/2 cup chopped pecans or walnuts
Maple syrup
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Directions
In a large bowl, mix the first six ingredients. In another bowl, whisk the milk, eggs and butter. Stir into dry ingredients just until moistened. Fold in pecans.
Bake in a preheated waffle iron according to manufacturer's directions until golden brown. Serve with syrup.
Nutrition Facts 3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
With just the right amount of sweetness, these yogurt and honey fruit cups are a light and refreshing breakfast that will satisfy your morning hunger. Opt for nonfat yogurt to cut down on saturated fat and use your favorite fruit.
Yogurt & Honey Fruit Cups
Total Time Prep/Total Time: 10 min. Makes 6 servings
This tasty combo of fresh fruit and creamy orange-kissed yogurt is guaranteed to disappear fast from your breakfast table. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Ingredients
4-1/2 cups cut-up fresh fruit (pears, apples, bananas, grapes, etc.)
3/4 cup mandarin orange, vanilla or lemon yogurt
1 tablespoon honey
1/2 teaspoon grated orange zest
1/4 teaspoon almond extract
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Directions
Divide fruit among 6 individual serving bowls. Combine the yogurt, honey, orange zest and extract; spoon over the fruit.
Nutrition Facts 3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
When you need a hearty, stick-to-your-ribs breakfast that won’t up your cholesterol level, whip up a pan of chicken and asparagus crepes. The filling is rich and savory with fresh asparagus, onions and mushrooms. Shredded chicken breast is a more cholesterol-friendly option than other breakfast meats.
Chicken and Asparagus Crepes
Total Time Prep: 1 hour + chilling Bake: 20 min. Makes 12 servings
The crepes used in this recipe come from my mom's special recipe, and can be made ahead of time, refrigerated to assemble the next day. Cooked rotisserie chicken is a real time-saver when making this savory brunch specialty. —Mary Sloan, Brighton, Michigan
Ingredients
3 eggs
1-1/2 cups 2% milk
2 tablespoons butter, melted
1 cup all-purpose flour
1/4 teaspoon salt
filling:
1-1/2 cups cut fresh asparagus (1-inch pieces)
1 small onion, chopped
1 teaspoon canola oil
2-1/2 cups sliced fresh mushrooms
3 cups cubed rotisserie chicken
sauce:
1/4 cup butter, cubed
1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
1-1/2 cups 2% milk
6 slices Swiss cheese, halved
2/3 cup shredded part-skim mozzarella cheese
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Directions
In a large bowl, whisk the eggs, milk and butter. Combine flour and salt; add to egg mixture and mix well. Refrigerate for 1 hour.
Heat a lightly greased 8-in. nonstick skillet over medium heat; pour 1/4 cup batter into center of skillet. Lift and tilt pan to coat bottom evenly. Cook until top appears dry; turn and cook 15-20 seconds longer. Remove to a wire rack. Repeat with remaining batter, greasing skillet as needed. When cool, stack crepes with waxed paper or paper towels in between.
Saute asparagus and onion in oil until tender. Add mushrooms and cook 2 minutes longer. Remove from the heat and stir in chicken. Set aside.
For sauce, in a small saucepan, melt butter over medium heat. Stir in the flour, salt and pepper until smooth; gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened.
Spread about 1/2 cup filling down the center of each crepe; top with 2 tablespoons sauce and 1 piece of Swiss cheese. Roll up and place seam side down in each of two greased 11x7-in. baking dishes. Sprinkle with mozzarella cheese.
Bake, uncovered, at 350° for 20-25 minutes or until a bubbly.
Nutrition Facts 1 slice: 138 calories, 4g fat (1g saturated fat), 6mg cholesterol, 484mg sodium, 11g carbohydrate (7g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable.
You don’t have to give up eggs when sticking to a low-cholesterol diet. This recipe keeps the cholesterol and saturated fat down by using egg substitute and low-fat cottage cheese to get that creamy texture. Fresh veggies and spices brighten up this dish while adding nutrients. Pair with a fruit smoothie for a well-rounded meal.
Zucchini Tomato Frittata
Total Time Prep: 20 min. Cook: 15 min. Makes 4 servings
“ ‘Frittata’ is Italian for ‘omelet,’ and this dinner entree is packed full of veggies. Egg substitute and low-fat cheese lighten it up, making for a healthy meal. It’s great for a quick late-night bite.” Kim Sosebee - Cleveland, Georgia
Ingredients
1 cup boiling water
1-1/2 cups eggs (4-6 whole eggs)
1/2 cup 2% Vanilla Greek Yogurt with Cranberries
2 green onions, chopped
1/4 cup minced fresh basil or 1 tablespoon dried basil
1 cup sliced zucchini
1 medium sweet red pepper, chopped
2 teaspoons Olive oil
2 tablespoons grated Parmesan cheese
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Directions
Place tomatoes in a small bowl. Cover with boiling water; let stand for 5 minutes. Drain and set aside.
In a large bowl, whisk the egg substitute, cottage cheese, onions, basil, pepper flakes and reserved tomatoes; set aside.
In a 10-in. ovenproof skillet, saute the zucchini, broccoli and red pepper in oil until tender. Reduce heat; top with reserved egg mixture. Cover and cook for 4-6 minutes or until nearly set.
Uncover skillet. Sprinkle with Parmesan cheese. Broil 3-4 in. from the heat for 2-3 minutes or until eggs are completely set. Let stand for 5 minutes. Cut into wedges.
Nutrition Facts 1 slice: 138 calories, 4g fat (1g saturated fat), 6mg cholesterol, 484mg sodium, 11g carbohydrate (7g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable.
Nutrition Facts 1 each: 117 calories, 2g fat (0 saturated fat), 1mg cholesterol, 420mg sodium, 21g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
If you need an easy, delicious weekend breakfast, add apple pancakes to your rotation. They’re quick and easy with a reduced-fat baking mix. Adding grated apple slices gives this dish serious flavor and a hit of fiber as well. Top with nonfat vanilla Greek yogurt for a healthy take on apple pie a la mode.
Apple Pancakes
Total Time Prep/Total Time: 20 min. Makes 10 servings
My husband loves to wake up to a hearty breakfast. I lightened up a traditional pancake recipe I had in my files so we can enjoy the comforting flavor without all the fat and calories. —Fern Motzinger, Omaha, Nebraska
Ingredients
2 cups reduced-fat biscuit/baking mix
Sugar substitute equivalent to 2 teaspoons sugar
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup egg substitute
1 cup fat-free milk
2 teaspoons vanilla extract
1 tart apple, peeled and grated
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Directions
In a large bowl, combine the biscuit mix, sugar substitute, baking powder, cinnamon and salt. In a small bowl, combine the egg substitute, milk and vanilla; stir into dry ingredients. Fold in apple.
Pour batter by 1/4 cupfuls onto a hot skillet coated with cooking spray; turn when bubbles form on top. Cook until second side is golden brown.
Nutrition Facts 1 each: 117 calories, 2g fat (0 saturated fat), 1mg cholesterol, 420mg sodium, 21g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
Nutrition Facts 1 parfait: 277 calories, 4g fat (1g saturated fat), 3mg cholesterol, 52mg sodium, 60g carbohydrate (48g sugars, 6g fiber), 5g protein.
These breakfast parfaits up the ante with fresh ingredients that go way beyond berries and cereal. Juicy pineapple adds tons of sweetness naturally. Raisins and almonds add fiber, and the nuts provide healthy fats to boost HDL. Serve with a soy latte for a leisurely meal or breakfast on the go.
Ingredients
2 cups pineapple chunks
1 cup vanilla yogurt
1 cup fresh or frozen raspberries
1/2 cup chopped dates or raisins
1 cup sliced ripe banana
1/4 cup sliced almonds
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Directions
In 4 parfait glasses or serving dishes, layer the pineapple, yogurt, raspberries, dates and banana. Sprinkle with almonds. Serve immediately.
Nutrition Facts 1 parfait: 277 calories, 4g fat (1g saturated fat), 3mg cholesterol, 52mg sodium, 60g carbohydrate (48g sugars, 6g fiber), 5g protein.
Nutrition Facts 1 serving: 337 calories, 6g fat (1g saturated fat), 6mg cholesterol, 96mg sodium, 66g carbohydrate (42g sugars, 8g fiber), 12g protein.
Need a simple, impressive dish to bring to brunch? Breakfast banana splits fit the bill. They’re naturally sweetened with blueberries, grapes, kiwi and strawberries. Granola and nuts add fiber to cut the cholesterol. Top with maraschino cherries for a fun touch.
Breakfast Banana Splits
Total Time Prep/Total Time: 10 min. Makes 2 servings
I can’t brag enough about this recipe. It’s elegant enough for a formal brunch, yet simple and nutritious. With different fruits and cereals, there are endless potential variations. Renee Lloyd, Pearl, Mississippi
Ingredients
1 medium banana
1/3 cup each fresh blueberries, halved seedless grapes, sliced peeled kiwifruit and halved fresh strawberries
1 cup vanilla yogurt
1/2 cup granola with fruit and nuts
2 maraschino cherries with stems
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Directions
Cut banana crosswise in half. For each serving, split each banana in half lengthwise and place in a serving dish; top with 1/2 of each remaining ingredient.
Nutrition Facts 1 serving: 337 calories, 6g fat (1g saturated fat), 6mg cholesterol, 96mg sodium, 66g carbohydrate (42g sugars, 8g fiber), 12g protein.
Cherry-granola french toast sticks are soft on the inside and crunchy on the outside. Start with store-bought french toast sticks to keep things easy, then sliced bananas, granola and homemade syrup. Serve with turkey bacon for a salty bite of lean protein that keeps cholesterol down.
Cherry-Granola French Toast Sticks
Total Time Prep/Total Time: 20 min. Makes 4 servings
The warm aroma of cinnamon and brown sugar helps Terri McKitrick wake her family in Delafield, Wisconsin. Convenient toast sticks topped with granola, banana and whipped cream carry them through busy autumn days.
Ingredients
1/4 cup heavy whipping cream
3 tablespoons brown sugar
2 tablespoons butter
1 tablespoon dried cherries
1/4 teaspoon ground cinnamon
1/4 teaspoon vanilla extract
1 package (12.7 ounces) frozen French toast sticks
1 medium banana, sliced
1/4 cup granola without raisins
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Directions
For syrup, in a small saucepan, combine the cream, brown sugar, butter, cherries and cinnamon. Bring to a boil over medium heat, stirring constantly. Cook and stir for 2 minutes. Remove from the heat; stir in vanilla.
Prepare French toast sticks according to package directions. Serve with banana, granola and syrup.
EDITOR’S NOTE:This recipe was tested with Eggo French Toaster Sticks.
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