Breakfast options

Here's for my sweet Canadian girlfriend!  (eggs are a GREAT source of protein!)

 EGG DISH CASSEROLE (thanks Lori A for this recipe)

Cooking spray - I used olive oil

1 Cup EGG WHITES
1/2 tsp BLK PEPPER
16 oz FRESH SPINACH (I used frozen, thawed and it worked fine)
1/2 cup DICED ONION (I used red)
1 1/2 cups DICED CAULIFLOWER
1/2 cup DICED WHITE MUSHROOMS
1 tsp OLIVE OIL
PINCH OF EACH SEA SALT AQND BLK PEPPER
8 OZ NONFAT COTTAGE CHEESE
8 OZ GREEK YOGURT
1/2 cup GRATED, REDUCED FAT SHARP CHEDDAR

1. PREHEAT OVEN TO 350
2. Coat 8X8 inch glass or ceramic dish with cooking spray
pour in with egg whites and pepper. In a microwave safe bowl, microwave spinach for 4 min. saute onions, mushrooms and cauliflower in a nonstick pan with oil. Season with salt and pepper. Add cottage cheese and yogurt and cheese until well combined.

3. Bake in oven 45 minutes or until top is slightly bubbling. let cool for 10 minutes before serving

Muffin in a Minute (Basic MIM)
Lightly spray the inside of a large coffee mug or bowl.  Stir egg & butter into dry ingredients right in the mug.

1/4 cup flax meal (I buy the golden ground at Costco & use right out of the freezer)
1/2 tsp baking powder
1 large egg
1 Tbsp melted butter

Experiment with various flavors.  To make a sweet muffin you add:
1 to 2 packets of stevia or splenda (splenda has carbs) 1 tsp + cinnamon
can add:  pumpkin pie spice, or nutmeg or raisins, or craisins, or any dried or fresh fruit, can addd a dollop of cream cheese or pudding to the middle, etc

To make a savory muffin you can add:
grated cheese, garlic salt, crumbled bacon, onion, seasoned spices to flavor....you can use a bowl instead of a coffee mug and then it will be more like a foccacia bread.

You can slice and toast and use for a breakfast sandwich with an egg, turkey bacon and cheese.

I have quadrupled and spread on a cookie cheese (not to the edges) and then baked at 425 degree oven for 10 minutes and then lower to set middle.  Cut in  bread size pieces, slice in the middle, toast and use for sandwiches (yummy!)

Flax meal has great fiber, is great for you, has protein and the entire muffin only has 1.5 carbs (unless you add a lot of stuff to it).
Definitely high protein - low carb....the BEST sub for bread!!!

Mock Danish (like a cheese cake kind of flavor & has 14 grams of protein)

1.  lightly spray microwavable cereal bowl with pam
2.  chunk up 2 oz cream cheese (1/4 of bar)
3.  microwave 15 seconds to soften
4.  cream with fork and add: 
1/2 tsp vanilla
1 Tbsp of lemon
3 or 4 stevia or Splenda packets (splenda has carbs)
Stir with fork.
5.  Add 1 egg and whip together
6.  cover with saran and microwave for 2 minutes (let set)

Can sprinkle with cinnamon or 1 tsp all fruit jam or fresh fruit!!!  This is yummo!!!

Enjoy your breakfast
 

oh, YUMMY!!!!