by Redrabbit » Tue Jun 22, 2004 2:17 am
Here is an good list of P1 friendly breakfast foods. I have tried most of them and still use many of them on P2
Phase 1 Breakfast
Mock French Toast
Mock Cinnabon
Flaxseed Muffins
Mock Oatmeal
Mock Danish
Belgian Waffles
Flaxseed meal "Pancake"
.
Mock French Toast,
which came out more like crepes. They were really delicious. I doubled the recipe and modified it a bit, and it made 8 crepes.
1 c. part-skim ricotta
1 egg + 1/4 c. Egg Beaters (or use 2 eggs)
2 packets Splenda
2 tsp. vanilla
cinnamon (to taste)
Blend everything in blender. Spray frying pan with cooking spray. Cook each crepe over medium to low heat (it takes awhile to cook--don't touch them until they look sort of dry on top). They are very delicate and are sometimes difficult to flip. The trick is not to be too hesitant -- they bend a bit when you're trying to slip the spatula underneath, but just keep pushing and then flip quickly! Some of mine ripped, and some I was able to flip in one piece. Either way, they were delicious and a great alternative to something like pancakes or french toast (definitely more crepe-like, though).
Mock Cinnabon:
1/2 C. cottage cheese
1 pkt. splenda
tsp cinnamon
few pecans
blend with fork
15 sec. in micro to take off chill
Flaxseed Muffin recipe:
3eggs,
1/4 cup plus 2 tbsp. oil
1/4 cup sugar free syrup, such as Da Vinci
2 tbsp. water
1 tbsp. vanilla
1 cup flaxmeal
1/2 tsp baking soda
1/2 tsp baking powder
2 tbsp. cinnamon 1/8 tsp salt
In a medium, bowl, beat the eggs with a fork. Beat in oil, syrup, water and vanilla. In small bowl combine remaining ingredients, then stir into egg mixture. Let stand 5 minutes. Spoon into well greased muffin cups (without paper) Bake at 350 F 12-15 minutes, Remove from tin at once to cooling rack. Store in fridge!
I somethimes add a couple of chocolate chips......
I used 12 pkts splenda and about a teaspoon of vanilla. Instead of syrup
Mock Oatmeal:
1/2 C. Ricotta
1 pkt splenda
1 egg
1 cap maple flavoring
Mix, cook in micro 3 minutes. This smells wonderful! The cooked egg within the cheese gives the texture somewhat of oatmeal.
Mock Danish
I use two small bowls. In one bowl I whisk two eggs and a Tbl. of splenda. I pour this into a preheated sprayed non stick pan. While this cooks (do not stir it) and sets up I use a fork to stir 1/4 brick of light cream cheese/neufchatel cheese (8 oz size) and 2 Tbl. splenda and 1/2 tsp. vanilla extract, in the other bowl. By this time the eggs are cooked and I spread the cream cheese mixture
Belgian Waffles
Phase 1!
Ingredients:
2 large eggs
1/4 C Lowfat Ricotta Cheese (store brand)
1 T Granular Splenda, more or less to taste
1/2 t. Baking Powder
1/4 t. Cinnamon, more or less to taste
(optional)
Dash Nutmeg, more or less to taste (optional)
Directions:
Preheat waffle iron. If no waffle iron is available, recipe can also be used for fluffy
pancakes, but that is not as much fun! Beat eggs with electric mixer on high for 1
minute to make them light and fluffy. Add all other ingredients. Beat until smooth.
Spray waffle maker with PAM or other cooking spray. Pour all batter, should fill bottom tray. Close and cook as usual for waffles.
Top with Smart Spread or other butter substitute, a sprinkle of splenda, and/or some
sugar free syrup. Serve with V8 for a complete and satisfying breakfast!
For Phase 2, top with berries. You can also nuke blueberries and add some splenda to make your own blueberry syrup. Other P2 variations include adding one of the following: 1 T wheat germ, 1 T ground flax seed, 1/4 C oatmeal. You may also try using cottage cheese instead of some of the ricotta.
Flaxseed meal "Pancake".
I modified my recipe from the one I found (I left out the metamucil- too scared to try it):
For 2 medium size pancakes:
1/2 c. all-white liquid egg substitute
3 Tbsp. ground flaxseed meal
1 tsp. baking powder
approx 1/2 tsp. vanilla
2 pkts. Splenda
cinnamon and nutmeg to taste
I mixed all ingredients in a small measuring cup. (the baking powder blobs up so you have to stir really well until they dissolve.)
Spray a pan with non-stick spray and pour half of the mixture in. It will immediately sort of fluff up like a pancake. Brown on one side and flip. I think the time varies. I cooked about 2 minutes on each side.
The "frosting" for this is optional, but I was having fun experimenting. I imagine you could put this on just about any concotion to make it sweeter.
"Frosting"
2 Tbsp cream cheese
vanilla
1/2 pkt Splenda
Like the original recipe I got (sorry I don't remember who I stole this from) I also used a small amount of yogurt on top.
Even when I can have real pancakes I think I'll opt for these. They are much lighter and fluffier (not to mention healthier) and they kept me very full without feeling like a hard lump in my stomach like traditional pancakes do.
I am doing Phase 1 for a second time after having sort of fallen off the wagon around Easter and then indulging in real cheescake last month for my birthday. I decided that I needed to re-do this "detox" phase to rid myself of sugar cravings and get back on track. Thanks to this recipe (and the others), my breakfasts no longer have to consist of scrambled eggs and omelets. I feel like now that I have more of a variety of breakfast options, staying on Phase 1 will be a breeze. It is also such a pleasant surprise that I can have a "sweet" breakfast without it being sugary cereal or a bagel with jelly etc.
I'm telling you all, the recipe sounds gross, but topped with the new yogurt and "frosting" and you'll have to remind yourself that this flour-less Phase 1 friendly pancake is made from eggs.
Flaxseed Meal Pancake
2 eggs
3 Tbsp. ground flaxseed
1 Tblsp. psyllium husks
1/8 tsp. salt
2 packets splenda
1 tsp. baking powder
dash vanilla
Stir until combined, let sit a couple minutes to thicken, add a couple tsps of water if you think its too thick. Pour into oiled or pammed skillet and brown on both sides. Makes 2 big pancakes. Serve with sugar free maple syrup or fresh fruit in P2.
Flaxseed "pancake" turned mock cinnabon:
After making the "pancake" make this filling:
1 oz ff or lite cream cheese or 1/4 c ricotta, or 1/4 cottage cheese
(cottage cheese works but is thinner when warmed)
vanilla to taste
1-2 packets of Splenda
cinnamon to taste
Micro anywhere between 10-25 second sjust to warm the cheese and stir until consistency is thinner.
Spread half of themixture on the pancake and roll.
Then "frost" the outside with the remaining mixture, sprinkle with a dash more of cinnamon and ground nuts of your choice.
[url=http://www.TickerFactory.com/weight-loss/wZmREts/]
[/url]
