Pancakes seem like a guilty pleasure—almost like eating cake for breakfast.
What about pancakes made with wholesome oats and low-fat cottage cheese, and flavored with vanilla and a hint of sweet honey? You can even top them with fresh fruit and a drizzle of maple syrup and still start your day off right.
Cinnamon adds a lovely spicy taste and is known to have blood sugar–lowering properties, including reducing insulin resistance.
This warm spice and the addition of oats can help stabilize your blood sugar all day.
4 large egg whites 1 large egg 1 cup low-fat cottage cheese 2 tablespoons honey 1 teaspoon vanilla extract ½ teaspoon ground cinnamon 1 cup gluten-free rolled oats Coconut oil, for cooking 1.
In a large bowl, whisk together the egg whites, egg, cottage cheese, honey, vanilla, and cinnamon until well blended and most of the lumps are gone. Whisk in the rolled oats until blended.
2. Place a large skillet over medium heat and lightly coat it with coconut oil.
3. Pour about ¼ cup of batter onto the skillet for each pancake, being sure not to overcrowd.
Cook until the tops of the pancakes start to bubble, about 3 minutes, then flip the pancakes. Cook until the other side is golden brown, about 2 more minutes. Repeat with the rest of the batter.
Serve warm or cold.
COOKING TIP: Cold pancakes are a perfect snack with a little nut butter or wrapped around fresh fruit.
Double the batch, cool the extras, and store in the refrigerator wrapped in plastic for up to 3 days.
PER SERVING: Calories: 164; Total fat: 3g; Saturated fat: 1g; Carbohydrates: 19g; Sugar: 9g; Fiber: 1g; Protein: 15g
Kalamata Olive and Sweet Pepper Frittata
SERVES 4
• GLUTEN-FREE
• MEAL IN ONE
• VEGETARIAN
• 30 MINUTES OR LESS PREP TIME:
The word “frittata” conjures mornings lounging on sunny Italian patios enjoying a delicious breakfast and stunning vistas.
Much more romantic than a plain omelet, this beauty is bursting with gorgeous roasted peppers, olives, and creamy goat cheese. Oregano is an herb people often associate with Italian cuisine, and the most common type used in Italy is Sicilian oregano, which is rich in disease-fighting and inflammation-reducing antioxidants.
1 tablespoon olive oil 1 sweet onion, chopped 1 red bell pepper, chopped 1 teaspoon minced garlic 8 large eggs ½ cup low-fat milk ½ cup pitted, sliced Kalamata olives ¼ cup chopped fresh oregano ½ cup crumbled goat cheese Sea salt Freshly ground black pepper 1. Preheat the oven to broil.
2. In a large ovenproof skillet, heat the olive oil over medium heat. Sauté the onion, bell pepper, and garlic until softened, about 4 minutes.
3. In a small bowl, whisk together the eggs, milk, olives, and oregano until well blended.
Pour the egg mixture into the skillet and as the mixture starts to set, lift the edges with a spatula, and let the egg flow under the cooked portions.
4. Continue cooking and lifting until the egg mixture is almost set, 5 to 7 minutes.
5. Sprinkle the top of the frittata with goat cheese and place the entire skillet in the oven.
6. Broil until the eggs are set and the top is golden brown, about 2 minutes. Season with salt and pepper and serve. COOKING TIP: For a different preparation, divide the sautéed vegetables and egg mixture evenly between 8 muffin cups and bake until almost set in a 375°F oven, about 20 minutes.
Increase the heat to broil, top the muffins with the goat cheese, and broil for about 2 minutes. PER SERVING: Calories: 287; Total fat: 19g; Saturated fat: 7g; Carbohydrates: 12g; Sugar: 5g; Fiber: 4g; Protein: 18g.
Much more romantic than a plain omelet, this beauty is bursting with gorgeous roasted peppers, olives, and creamy goat cheese. Oregano is an herb people often associate with Italian cuisine, and the most common type used in Italy is Sicilian oregano, which is rich in disease-fighting and inflammation-reducing antioxidants.
1 tablespoon olive oil 1 sweet onion, chopped 1 red bell pepper, chopped 1 teaspoon minced garlic 8 large eggs ½ cup low-fat milk ½ cup pitted, sliced Kalamata olives ¼ cup chopped fresh oregano ½ cup crumbled goat cheese Sea salt Freshly ground black pepper 1. Preheat the oven to broil.
2. In a large ovenproof skillet, heat the olive oil over medium heat. Sauté the onion, bell pepper, and garlic until softened, about 4 minutes.
3. In a small bowl, whisk together the eggs, milk, olives, and oregano until well blended.
Pour the egg mixture into the skillet and as the mixture starts to set, lift the edges with a spatula, and let the egg flow under the cooked portions.
4. Continue cooking and lifting until the egg mixture is almost set, 5 to 7 minutes.
5. Sprinkle the top of the frittata with goat cheese and place the entire skillet in the oven.
6. Broil until the eggs are set and the top is golden brown, about 2 minutes. Season with salt and pepper and serve. COOKING TIP: For a different preparation, divide the sautéed vegetables and egg mixture evenly between 8 muffin cups and bake until almost set in a 375°F oven, about 20 minutes.
Increase the heat to broil, top the muffins with the goat cheese, and broil for about 2 minutes. PER SERVING: Calories: 287; Total fat: 19g; Saturated fat: 7g; Carbohydrates: 12g; Sugar: 5g; Fiber: 4g; Protein: 18g.