Rise & shine breakfast sandwich
Makes 1 servingTry this breakfast sandwich for a quick on-the-go start to your day. It is easier than take out, and so muchbetter for you. Compare this sandwich with the leading egg sandwich from a fast food restaurant at 300calories, 12 g of fat, 5 g of saturated fat and 820 mg of sodium.
1/4 cup (50 mL) liquid egg substitute
2 tbsp (25 mL) light mozzarella cheese, shredded
2 tbsp (25 mL) red pepper, finely diced
1 tbsp (15 mL) sodium reduced deli ham, finely sliced
Pepper to taste
1/8 tsp (1 mL) Italian seasoning (optional)
1 whole-grain English muffin, toasted
Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly withcanola oil spray.2.
In the bowl, mix together egg, cheese, red pepper, ham, pepper and Italian seasoning (if using).Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1minute.3.
Place egg on the toasted English muffin and off you go!
This nutritious granola is packed with good-for-you ingredients. The oats and bran give you the fibre yourbody needs, the honey and vanilla are added for a touch of sweetness, while the walnuts provide addedcrunch and omega-3s.
4 cups (1 L) quick cooking (not instant) rolled oats
2 cups (500 mL) natural wheat bran
1 cup (250 mL) chopped walnuts
1/2 cup (125 mL) liquid honey
2 tsp (10 mL) vanilla
1 1/2 cups (375 mL) raisins (or dried cranberries, chopped dried apples, apricots or other mixeddried fruit)
fresh fruit for garnish as desired
In a large bowl stir together oatmeal, bran and walnuts.2.
In a small microwaveable bowl, combine honey and vanilla; microwave on high for about 20seconds until runny.3.
Stir to mix; pour over dry ingredients and toss to coat well.4.
Spread evenly in large shallow baking pan and bake in 300° F (150° C) oven for about 30 minutes,or until golden, stirring two or three times.5.
Cool completely; it will crisp as it cools.6.
Stir in raisins or dried fruit; store in airtight container.Makes 10 servings
Make-ahead whole-wheat blueberry pancakes
Makes 12 servings