- Oatmeal cooked in skim or soy milk with different add-ins (applesauce, banana, cinnamon, pumpkin pie spice, apple pie spice)
- Oatmeal (made w/ff or soy milk) w/cinnamon & banana
- Oatmeal (made w/ff or soy milk) w/ cottage cheese, cinnamon, and a fruit such as a banana, frozen peaches, an apple, etc.
- Cream of wheat cooked in skim milk
- Equal parts raw steel-cut oats and FF plain yogurt, mixed and refrigerated overnight; flavor with Splenda, SF coffee syrup, fruit, etc. to taste
- Fiber One, ff milk and a banana
- Smoothie: ff milk, plain yogurt, frozen banana, frozen blueberries.
- FF plain yogurt w/ shredded wheat mixed in and/or a fruit
- ff plain yogurt w/raspberries and blackberries, packet of sweetner, and Fiber One
- Hard boiled eggs (usually with a fruit or milk)
- Omlette with whatever vegetables you have on hand
- Scrambled eggs, Canadian bacon, and broiled polenta, all topped with sauteed peppers, onions, and tomatoes
- Omelette with FF mozzarella, basil and tomatoes
- Boca burger topped with Soy cheese slice, scrambled eggs, salsa and sour cream
- Cornmeal Pancakes (1/2 cup corn meal, 1/4 cup ff milk, dash of vanilla, 1 egg, one Tbsp splenda)
- unsweetened applesauce
- frozen berries
- diet hot cocoa mix
- canned pumpkin
- diced peach
- 1/4 cup cottage cheese and cinnamon
- cook chopped apple in microwave with splenda and cinnamon.
Ambrosia Oatmeal
6 min | 1 min prep
SERVES 2
* 1 cup regular oatmeal (not instant)
* 2 cups water, use less if you like a very thick porridge
* 1 banana, sliced 1/4 inch thick
* 1/2 cup pineapple chunks in juice or pineapple chunks in juice
* 1/2 cup mandarin oranges in juice
* 2 drops lemon extract
* 1/8 teaspoon coconut extract
* 1/4 cup shredded coconut (optional)
1. Place water in a medium saucepan and bring to and bring to a boil.
2. Add oats and reduce to a simmer.
3. Add the extracts. (A caution here; one drop if lemon adds a certain clean quality that works well with the fruit. More than that and the results are likey to be off. If you are concerned about your accuracy, I would omit rather than add too much.).
4. Cook as directed on you pacakage somewhere between 3 to 5 minutes.
5. One minute before the oatmeal is done, stir in the banana slices, pineapple and oranges.
6. Divide into two bowls, garnish with coconut if using.
7. Two tablespoons of shredded coconut is 1 point.
Quinoa and Barley Breakfast Porridge
Add your own spices, sweeteners and dried fruit, to your taste. You can cook in a small crockpot overnight.
45 min | 5 min prep
SERVES 4
* 1/2 cup barley (I prefer hulled to pearled)
* 1/2 cup quinoa
* 1 pinch salt
* 4 cups water
* dried fruits (optional, such as raisins, cranberries or cherry)
* honey (optional) or maple syrup (optional) or sugar (optional)
* spices, such as cinnamon, nutmeg, cardamom (optional)
* milk (optional) or yogurt (optional)
1. For the crockpot method: Mix the first four ingredients (barley, quinoa, salt and water) and cook on low overnight.
2. For the stovetop method: Combine the first four ingredients in a saucepan. Bring to a boil. Then simmer covered for about 40 minutes, until all the water is absorbed.
3. For both methods continue from here: Fluff with a fork and put into serving dishes.
4. Add sweetener, dried fruits and spices, as desired. Basically, as you would like for oatmeal. Similar. Serve with milk or yogurt if desired.
5. For Vegan omit the milk and yogurt or sub non dairy milk such as soy milk
Creamy Spiced Brown Rice Cereal
Servings | 2
Ingredients
1 1/4 cup fat-free skim milk
3/4 cup quick cooking brown rice
1 medium apple(s), Royal Gala, peeled, cored and coarsely chopped
4 1/2 tsp McNeil Specialty Products SPLENDA (R) No Calorie Sweetener
1/8 tsp ground cinnamon
1/8 tsp ground nutmeg
1/4 cup plain fat-free yogurt, preferably Greek
Instructions
- Brink milk to a boil in a medium saucepan. Stir in rice. Reduce heat to low; cover and simmer 5 minutes.
- Stir in apple, Splenda, cinnamon and nutmeg. Cover and simmer 5 minutes or until rice is tender.
- Remove from heat and stir in yogurt. Spoon into small bowls and top with additional yogurt and diced apple, if desired. Yields about 1 cup per serving.
- Flex: 4 Points per serving
Banana Oatmeal
Serves 1
1 medium banana
1/4 cup dry quick cooking oats
1/2 cup water
1 tsp. Splenda (or more to taste)
1/4 tsp. cinnamon
dash salt
- Slice Banana into bowl. Sprinkle oatmeal on top of banana. Sprinkle cinnamon & Splenda & salt on top of that. Add water. Microwave above for 1-2 minutes.
- This was good & filling. You can use an apple instead of banana sometimes. You could probably use skim milk in place of the water to help with your dairy, too.
Slight variation on the apple instead of banana idea:
1/2 cup oatmeal (either quick-cook or not, doesn't matter)
1 cup water
1 apple, cut into bite-size pieces (peeled is better than not ... cooks up better)
- Place apple in water in small pan; bring to a boil. Add oatmeal, cook and stir until thick.
- In microwave: place all into 1 quart bowl. Cook on high for 1 -2 minutes. Watch carefully to avoid boil-overs!
- Sweetens nicely with Splenda.
This is my most favorite breakfast and sometime snack
1/3 cup rolled oats
1 envelope SF cocoa mix
1-2 pkgs of Splenda
Combine and add about 1 cup of water. Zap for about 2 minutes. I believe that the above ingredients are all CORE items so it would be 0 Points.
Arlyn's Formerly Unmentionable Oatmeal
1 serving
1/3 cup uncooked quick (5 minute) oatmeal
1/3 cup nonfat yogurt
1/3 cup nonfat milk or unsweetened soy milk
1/2 cup fresh or frozen blueberries
3 tabl. almonds. (I'd leave these out to be totatly Core)
In a bowl, stir together the oatmeal, yogurt and milk. Mix in the blueberries and the almonds. Eat. What could be simpler.
Apple Cream of Wheat
I normally don't like Cream of Wheat, but this was delicious!
3 tbsp Cream of Wheat (1 minute)
3/4 c skim milk
1/2 apple chopped into bite sized pieces
1-2 tbsp each Splenda and cinnamon (to taste)
Place apples in bottom of bowl, top with Cream of Wheat, milk, Splenda and cinnamon. Microwave on high for 1 minute, stir and microwave for 1-2 more minutes, until creamy.
Steel Cut Oats
2 cups of Steel Cut Oats
1 can of FF evaporated milk+water to make 8 cups
1 tsp. cinnamon
1 tsp. grated nutmeg
Put in slow cooker and cook on low for 4 1/2 hrs.
Turn off and let stand 15 minutes.
I put the leftovers in individual containers and freeze. Take out and put in microwave to heat when needed (every morning for me)
BREAKFAST IN A CUP
Servings 10
(4) 4 ounces extra lean ham
(0) 1/2 cup chopped onion
(0) 1 cup diced sweet peppers
(3) 1 1/2 cup egg substitute
(0) 1 4 oz can mushrooms diced
(2) 1 cup shredded ff cheddar cheese
9 total points
Heat oven to 350 degrees. Coat 12 cup muffin pan with spray. On medium heat cook ham, pepper, onion and mushrooms until veges are soft. Remove from heat and cool slightly. In another bowl stir egg substitute and cheese together with any seasoning you would like. Stir in cooled ham and veges and spoon evenly into prepared muffin pan. Bake 20 minutes, or until eggs are set.
10 muffins about 1 point each. Or they are core!
Waffles
This recipe makes one waffle.
1/3 c.cornmeal
1/8 c. skim milk
1/2 t. baking powder
1 egg
Use a 7 inch round waffle Iron (well sprayed) and it comes out perfect every time.
Core Steel Cut (Irish) Oats
A night-before recipe:
Mix 1/4 cup oatmeal in a bowl with 1/2 cup or so of ff plain yogurt, some almond extract, and a little Splenda. The grains soften overnight and have a nice chewy texture. Add sliced banana if desired.
Sometimes these get even softer if you eat the 2nd day...so this is a plan-ahead recipe as are so many with Core...I mash the banana right into it and the next morning...instant breakfast.
Crockpot Breakfast
1 (28 oz.) Bag Ore-Ida Frozen Potatoes O'Brien, thawed slightly
1/2 Cup Diced Onion
1 Pound Lean Ham, diced
2 Cups Fat Free Shredded Cheddar Cheese
1 Cup Skim Milk
3 Cups Egg Substitute (or 1 dozen eggs)
1/2 teaspoon Salt
1 teaspoon Pepper
Spray crockpot with non-stick cooking spray. You will make three layers. Place 1/3 of the potatoes into the bottom of the crockpot, followed by 1/3 of the onions, 1/3 of the ham and 1/3 of the cheese. Repeat this step two more times ending with the layer of cheese. Beat together the egg substitute, milk, salt and pepper; pour it over the layers in the crockpot. Cover and cook on low for 9-10 hours overnight. (mine only took about 4 hours on low). Cut into 8 wedges when ready to serve.
Serves: 8
Per Serving: 250 Calories; 3g Fat (10.9% calories from fat); 31g Protein; 22g Carbohydrate; 3g Dietary Fiber; 30mg Cholesterol; 1414mg Sodium. Exchanges: 0 Grain (Starch); 8 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0
Core Breakfast Casserole
This can be frozen individual portions.
1 lb lean ham, diced
12 eggs or equivalent egg beaters
5 oz evaporated skim milk
8 oz mushrooms, chopped
1 red bell pepper, chopped
1 onion, diced
1 c frozen chopped broccoli, thawed
8 oz ff shredded cheddar cheese
Saute mushrooms, onions, bell peppers in a skillet sprayed with Pam. Place ham into a 9 x 13 inch baking pan. Top with vegetables & cheese. Put eggs & milk into a blender and blend until mixed well. Pour over the vegetables/cheese/ham. Bake at 350 for about an hour until it "tests" done.
Cottage Cheese Pancakes
2-3 beaten eggs
1 c cottage cheese
splenda, to taste
1 c uncooked oatmeal
banana
1/2 tsp cinnamon
1/2 tsp vanilla
Blend ingredients in the order they appear. Cook over a med heat in a pam-sprayed pan, as you would pancakes. Top with fruit or use sf maple syrup (points).
Ziploc Omelet
Crack 2 eggs into the bag (not more than 2) & shake to combine them. Add a variety of ingredients such as: ff cheeses, ham, onion, green pepper, tomato, shredded potato, salsa, etc. Make sure to get the air out of the bag and zip it up. Shake to mix. Place the bags into rolling, boiling water for exactly 13 minutes. You can usually cook 6-8 omelets in a large pot. Open the bags and the omelet will roll out easily.
Pineapple Upside-Down Cake Oatmeal
crushed pineapple
cooked oatmeal
sf caramel syrup
vanilla
splenda
Saute the pineapple, vanilla, splenda and SF caramel syrup in a pan sprayed with butter flavored pam. Let the pineapple caramelize and then pour in the oatmeal (already prepared) to mix and heat.
Pina Colada Yogurt
1 very ripe banana, mashed
1/3-1/2 large can of crushed pineapple
1 c plain nonfat yogurt
a dash of vanilla extract
a dash of coconut extract
splenda to taste
Blend all ingredients. Serve immediately or refrigerate for later.
Peaches and Cream Breakfast Casserole
1 1/2 c rolled oats
1 1/2 c thinly sliced peaches, peeled
1/4 c Splenda
3 c skim milk
2 egg whites
2 tsp vanilla extract
1/4 tsp almond extract
Spray an 8-inch square baking pan with nonstick cooking spray. In a large bowl, combine oats, peaches, and Splenda. In another bowl, combine remaining ingredients. Beat with fork or wire whisk until blended. Add to oat mixture, mixing well. Place mixture in prepared pan. Bake uncovered, 50 minutes, at 350 degrees.
Custard Oatmeal
1/2 oatmeal
1/2 c water
1/2 c skim
1 egg, beaten
1 tsp sf vanilla
splenda, to taste
Add water & skim to a nonstick saucepan & bring to a boil. Pour a little of the hot liquid into a beaten egg to temper, then add to the pot. Add oats, stirring constantly. Continuous stirring prevents the egg from scrambling/curdling. Lower heat & continue stirring for 1 1/2 - to min until it thickens. Remove from heat & add vanilla & splenda.
This makes a good-sized serving. If too much, reduce to 1/3 c oatmeal, skim & water.
*Variations: Serve with fruit on top and/or add 1/2 chopped banana while cooking.
Cornmeal Crepes
1 c cornmeal
2 tsp splenda
1/4 tsp salt
1 c ff milk
1/2 c water
2 tsp ff sour cream
2 eggs
Combine cornmeal, splenda & salt in a bowl. Beat together eggs & ff sour cream. Add to water & milk & then pour into cornmeal. Stir well. Heat an 8-in nonstick skillet over medium heat. Spray with Pam. Pour 1/4 c of mixture into pan & gently tilt in all directions so batter thinly covers bottom & very slightly up the sides of the pan. Once the edges start to brown (about 1 minute), lift carefully to see if it's ready to flip. Turn crepe over and cook for roughly 30 seconds until done.
Repeat procedure with the remaining batter, stirring batter each time. Stack them between layers of wax paper or paper towel to prevent sticking. *I rinsed, wiped down & resprayed the pan with Pam between EACH one.
This makes between 11-13 crepes. They can also be made ahead of time & freeze or refrigerate for later use.
Crepes are great alone, or stuffed with just about anything. Try the Chicken, Spinach & Mushroom Crepes! They'd also make great breakfast burritos!
Creamy Banana Couscous
1/2 c fat free evaporated milk
1/4 c whole wheat couscous
1/4 tsp cinnamon
splenda, to taste
1 banana
sf vanilla davinci, to taste
Slice banana, add cinnamon, splenda & vanilla and microwave for about a minute. Mix the rest of the ingredients and microwave loosely covered on high for 2 minutes. Stir and microwave for 30 seconds longer.
Carrot Cake Oatmeal
2 cups old fashioned oats
2 cups water
2 cups skim milk
2 peeled carrots (or 2 snack-size bags of baby carrots)
1 large peeled & cored apple (your favorite type)
1/2 tsp ground cinnamon
1/2 tsp apple pie spice
splenda to taste
dash of salt
Bring water and salt to a boil. Grate apple & carrots in food processor & add to pot, along with spices. Cook on high for several minutes, adding more water as needed to end up with almost your full 2 cups. Add milk, let come to an easy boil & then stir in oats and reduce heat to medium. Cook down oatmeal to desired consistency. Don't forget it that it will thicken more as it stands. Makes multiple servings.
Granola
*Core plus 1/2 point for WHOLE recipe
3 c oats
3 eggs
1/4 c Cary's sugar free maple syrup (1/2 point)
2 tsp sf vanilla syrup
1/4 c splenda
Mix all the ingredients and put them on a cookie sheet(sprayed with pam).
Bake at 350 for about an hour stirring and breaking the pieces every 15 min."
Oatmeal Pancakes
2 1/2 cups oatmeal (regular uncooked)
1 1/2 cups water
2 egg whites
2 tsp oil (olive)
3 tsp of cinnamon
Pumpkin Pancakes
1/3 cup regular oats (not quick or instant)
1/2 cup egg whites
1 tbsp ff cottage cheese
2 tbsp canned pure pumpkin
1 tsp. pumpkin pie spice
2 packets of Splenda
Blend all ingredients together with a hand mixer or blender. Spray your pan with nonstick spray and cook on medium/high heat until bubbly. Then flip your giant pancake and finish it off until golden brown. Top with sugar-free syrup if desired (points).
Mix ingredients and pour batter into hot pan sprayed lightly with cooking spray. Cook like you would any pancakes-turning once. Makes about 8 - 4 inch pancakes about 1/2 thick
Topping
Smash 6 large fresh strawberries & add splenda to taste. Pour on pancakes. Also works well with frozen strawberries.
Gingerbread Syrup
2 cups water
1 1/2 cups splenda
2 1/2 tsp ground ginger
1/2 tsp ground cinnamon
1/2 tsp vanilla extract
Combine all ingredients and bring to a boil. Store in an airtight container. Use in coffee, oatmeal & anything else that could use a little sweetness!
Apple Cinnamon Pancakes
This is a variation of one i found on here. It goes like this.......
dry:
1/4c cornmeal
1/4c oatmeal
1/2 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
4 packets splenda
wet:
1/4 c ff yogurt
1/4 c applesauce
1 egg
splash vanila (optional)
splash ff milk
sauce:
1/2 c applesauce
1 packet splenda
cinnamon to taste
Mix dry ingredients and add wet ingredients and mix thoroughly. Add a little bit of milk if it seems too thick. let it sit for a few minutes for grains to absorb some liquid. cook on medium heat. you need to let them sit there for a while before flipping or you will make a big mess (if you do this on high heat you will burn them). For me it makes about four 4" pancakes which are VERY filling.
On the side I mix about 1/2 c applesauce, 1 splenda pack and cinnamon to taste. I use this on top instead of syrup. YUMMY!
Apple Cinnamon Pancakes
This is a variation of one i found on here. It goes like this.......
dry:
1/4c cornmeal
1/4c oatmeal
1/2 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
4 packets splenda
wet:
1/4 c ff yogurt
1/4 c applesauce
1 egg
splash vanila (optional)
splash ff milk
sauce:
1/2 c applesauce
1 packet splenda
cinnamon to taste
Mix dry ingredients and add wet ingredients and mix thoroughly. Add a little bit of milk if it seems too thick. let it sit for a few minutes for grains to absorb some liquid. cook on medium heat. you need to let them sit there for a while before flipping or you will make a big mess (if you do this on high heat you will burn them). For me it makes about four 4" pancakes which are VERY filling.
On the side I mix about 1/2 c applesauce, 1 splenda pack and cinnamon to taste. I use this on top instead of syrup. YUMMY!
Core Baked Oatmeal
Servings: 4
Mix together:
1 cup oat bran
1 cup oatmeal, quick or instant
1 1/2 tsp. baking powder
1 tsp. baking soda
Pinch of salt
Blend together:
1 egg [used 2 eggs]
1 cup FF evaporated milk (you can use skim milk, although I think FF evaporated is The Secret Ingredient! )
1/2 cup FF plain yogurt
1/2 cup applesauce, unsweetened (I use the pre-portioned containers)
1 1/2 tsp. vanilla extract
1 tsp. cinammon
1 tsp. Pumpkin Pie spice (rounded)
1/2 tsp. nutmeg,
3 Splenda packets
Preheat oven to 350 degrees.
Line 8X8" pan with aluminum foil.
Combine first set of dry ingredients.
Blend second set of wet ingredients.
Add wet ingredients to dry, stir, and scrape into pan quickly and put into preheated oven immediately.
Cook for 25 minutes or longer, until top is golden brown and sides begin to pull away from the edge of the pan.
Cool for a few minutes before turning out onto a cooling rack. Divide into 4 servings. Serve hot or cold (or "toasted").
Optional: You can add nuts and dried fruits (i.e. raisins or craisins), and count the additional points.
Summer Muesli
1 quart nonfat plain yogurt
pinch cinnamon
1/4 tsp. fresh grated nutmeg
2 tsp. vanilla extract
1 tsp. almond extract
1/2 cup old fashioned oats
2 mashed very ripe bananas
1 1/2 cups sliced peaches
1 cup blueberries
1 cup cherries
Mix yogurt with flavorings; add oatmeal and let sit while you prepare fruit. Mash bananas and stir in. Slice peaches, stir in blueberries and pitted cherries.
Of course you could vary the fruit to your heart's content, and add a little sweetener if you like your yogurt sweetened (the bananas sweeten it enough for me). This is a good, balanced snack or light breakfast, lunch, etc. And it keeps well for days.
Core Oatmeal Pancakes
1/4 cup oatmeal
1/4 cup cornmeal
1/2 tsp. baking powder
1/4 tsp. baking soda
4 packets splenda
1/2 cup ff plain yogurt
1 egg white
Makes 2 big pancakes. Flip quickly because they cook fast.
Baked Oatmeal
Servings: 4
Ingredients
2 cups quick oats
1 1/2 tsp baking powder
1/2 tsp salt
1 cup skim/ff milk
1/2 cup Egg Beaters
1 mashed banana
4 Tbsp Brown Sugar Twin
1 tsp vanilla
1 tsp cinnamon
Instructions
Preheat oven to 325. Combine dry ingredients and add wet ingredients. Mix it
all up. Pour into a square glass baking dish that has been well sprayed on
sides and bottom with Pam. Bake for about 25 Min. Let cool, cut into servings
and store in the refrigerator or freezer.
Breakfast Cookie (Core)
1 cup oatmeal
½ cup fat free plain yogurt
½ teaspoon pumpkin pie spice
1 teaspoon cinnamon
1 teaspoon vanilla
½ cup splenda
1 teaspoon healthy oil (I used safflower)
Preheat oven to 350°
In a bowl add all ingredients and mix well.
Drop by soup spoons on to a well Pam Sprayed pan.
Bake for 20 minutes or longer if you want them more crisp.
I baked for 20 minutes and let set in the oven until cool.
Yield: 12 cookies
2 serving of 6 cookies each
CORE Fried Breakfast Cookies
Here is the basic recipe:
1/2 cup uncooked oatmeal
1/2 cup eggbeaters
1/2 cup fat free cottage cheese
2 Tbs baking powder
1-2 tsp cinnamon (I put in more)
1/2 capful vanilla (I put in more)
2-3 packets Equal (or equivalent of Splenda) to taste (I put in more)
Mix all dry ingredients together. Then add remainder of ingredients to bowl and mix together. It will be like a thick cake batter consistency.
Drop by spoonfuls onto hot skillet that has been sprayed with Butter flavor Pam by dividing into 7-8 cookies. Cook as you would a pancake: when bottom turns golden ,gently flip over to cook the other side.
*other variations: add chopped apples to the mix or place a few blueberries onto each cookie while cooking (before you flip over).
These are great warm, but also good cold. *You can add more eggbeaters to make pancakes, if you wish.
* Omit the cinnamon and vanilla and add some natural coccoa powder.
Core Pancake
Ingredients:
1/2 cup old fashioned oats
1/4 cup ff cottage cheese
1 egg
cinnamon and/or vanilla to taste
splenda to taste
Instructions:
Combine all ingredients. Spray small saute pan with olive oil, add combined ingredients, and grill.
Pancake Topping
Ingredients:
1/2 to 1 cup fresh or frozen fruit (ie blueberries, strawberries, etc)
splenda to taste
Instructions:
* Place fruit and splenda in small sauce pan. Heat until fruitis soft.
* Serve over pancake
Pumpkin Pancakes
1/3 cup regular oats (not quick or instant)
1/2 cup egg whites
1 tbsp. fat-free cottage cheese
2 tbsp. canned pure pumpkin
1 tsp. pumpkin pie spice
2 packets of Splenda
Ingredients:
Large potato shredded with skin on
1/2 a finely chopped onion
2 eggs
salt and pepper...
1/4 cup ff cheddar cheese
Serving Size: 1 (5 pancakes)
serve with ff sour cream and sugar free applesauce.
Cook them on an electric frying pan with 350 degrees heat and non stick spray on it for 2 - 3 minutes per side.
Guacamole Omelet
2 eggs
1 tablespoon water
Salt and pepper
1/2 avocado, peeled
1/2 teaspoon lemon juice
Dash of seasoned salt
4 drops hot pepper sauce
1 small tomato, chopped
In a small bowl mash avocado until chunky. Add lemon juice, seasoned salt,
hot pepper sauce and tomato. Mix well. Set aside.
Mix eggs, water and a dash of salt and pepper. Beat briskly. Pour into a hot
nonstick skillet or omelet pan. Stir with a circular motion while shaking
the pan vigorously over heat. Stir until eggs begin to set. Let stand 2 to 3
seconds and shake pan. Omelet should move freely.
Spoon guacamole mixture over half of omelet. Slip a broad spatula under the
omelet and fold in half carefully.
Makes 1 servings.
No comments:
Post a Comment