Muesli for Breakfast

Since I am spending the holidays in AZ, we celebrated our family's Christmas  a week early.  I threw together some easy, fruity muesli and was in heaven all morning while we dug through stockings and opened up gifts.

This is fast, filling, and delicious.  I will definitely be making it for my siblings this week for Round Two of Christmas.  And probably every week for the rest of my life.  I love this stuff.

Muesli
by www.trainermomma.com

1 apple, chopped
1 banana, sliced
1 pear, chopped
blueberries
strawberries, chopped
Craisins or raisins
pecans, chopped
1 large container of vanilla yogurt, fat-free and low sugar
2+ cups rolled oats
cinnamon

Chop all your fruit and dump it all in a large bowl.  Pour in all of vanilla yogurt, followed by Craisins and chopped pecans to taste.  Pour in rolled oats to taste ( I like a lot of oats!) and mix with a large spoon or hands.  Sprinkle with cinnamon to taste.

For a printable version of this recipe, click here.

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Pumpkin Pancakes

Perfect for the season!  I stole these from my girlfriend, Amy.  She's been raving about these and I had to give them a try -- just substituting in some whole wheat flour.  I love the minimal sugar and oil.  My family downed them like nobody's business.

Pumpkin Pancakes
by www.trainermomma.com
adapted from Delicious Memories of Mine

2 c whole wheat white flour
3 tbsp brown sugar
2 tsp baking powder
1 tsp baking soda
1 tsp ground allspice
1 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp salt
1 1/2 c skim milk
1 c pumpkin puree
1 egg
2 tbsp canola oil
2 tbsp vinegar

Heat up griddle at 350 degrees or pan at medium to medium high heat.

Mix all ingredients well.  Take a 1/4 cup of batter and spoon it onto the griddle*.  Brown on both sides.  Serve with real maple syrup, or yogurt (my favorite!).

* This batter is thicker than I am used to working with.  After spooning it onto my griddle, I took the back of a spoon to spread it out a bit.

Makes 14 pancakes.  107 calories per pancake.

For a printable version of this recipe, click here.

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Pina Colada Protein Shake

OK, I tried this several months ago, and with your suggestions made one that actually had some taste.  The key?  Coconut extract.  Thanks, my friends!

Pina Colada Protein Shake
by www.trainermomma.com

1 cup of skim milk
1 scoop (around 2 1/2 Tb) of protein powder
1/2 cup fresh pineapple chunks
1/4 tsp coconut extract
1 packet of stevia
5 ice cubes

Just throw it all in the blenders and give it a whirl for a good 3-4 minutes.  The longer you let it mix, the fluffier it will be.

201 calories

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Creamy Waffles with Berries and Bananas

Wow -- this was fan-stinkin-tastic.  Not to mention fast.  Just make a double batch of the waffles, and you will be good to go for breakfast, lunch or dinner for a few weeks.

Creamy Waffles with Berries and Bananas
by www.trainermomma.com

1 whole wheat waffle
1/2 cup greek yogurt
1 packet of stevia
5 strawberries, sliced
1 small banana
1 Tb almonds, slivered

Mix the stevia into the greek yogurt, then put it on top of a warm waffle.  Top with berries, banana and almonds.

303 calories.

Find printable version of this recipe here.

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Breakfast Burrito

Why hit a drive thru when you can whip up your own Breakfast Burrito in 5 minutes?  Now THAT'S fast food :)

There are some beans in there.  Somewhere.  Hiding.

Breakfast Burrito
by www.trainermomma.com

1/2 cup egg white substitute
1/4 cup red and orange peppers, chopped
2 Tb refried beans, fat-free
1 100% whole wheat tortilla
2 Tb cheddar cheese, reduced-fat
2 Tb salsa
freshly ground pepper to taste

Chop up the peppers and pan fry them with nonstick cooking spray on the stove at medium high heat.  When they start getting tender, pour egg whites in with the peppers and scramble up egg whites.  Add ground pepper to eggs. When eggs are done, remove from heat.

Spread refried beans on tortilla and top cheese.  Pop it in the microwave for about 25 seconds until warm.  Remove from microwave and add egg and pepper mixure.

"Roll" up the burrito (good luck with that one! ") and top with your favorite salsa.

248 calories

For a printer friendly version of this recipe, click here.

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Apple Chips and Cottage Cheese Dip

This is my version of chips and dip.  Way better, I must say.

Apples Chips and Cottage Cheese Dip
by www.trainermomma.com

1 medium apple
1/2 cup low-fat cottage cheese
1 packet of stevia
dash of cinnamon

Chop up your apples into tons of slices.  The more the better!  I imagine these are the chips I never eat...

Stir the stevia into your cottage cheese and sprinkle with cinnamon.

Now just dip those apple "chips" into your cottage cheese "dip".

I know, I know.  It's awesome.

185 calories.

For a printable version of this recipe, click here.



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Almond and Berry Protein Shake

These shakes give me enough protein, volume and sweet to get me through the afternoon without diving head first into the bag of chocolate chips.  They never let me down.

I have no idea why my son is grating string cheese in this picture.  

Maybe it tasted better that way.

Almond and Berry Protein Shake 

by www.trainermomma.com

1 cup sweetened almond milk

1 scoop chocolate 100% Whey Protein Powder

3/4 cup frozen berries

232 calories

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Peaches and Cream

You know me...  I'm into fast, but delicious.  This fits the ticket perfectly and is great start for breakfast or can be a snack.



Peaches and Cream
by www.trainermomma.com

1 medium peach
1/2 non-fat greek yogurt
dash of cinnamon
1 Tb flax seed
1 packet of stevia

Just throw it all in a bowl and eat!

166 calories.

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Chocolate Oatmeal

OK, I admit, sometimes a little chocolate is the perfect way to start the day.  However, this beats Cocoa Puffs, hands down.



Chocolate Oatmeal
by www.trainermomma.com

1/4 cup rolled oats, uncooked
1/2 cup skim milk
1/2 cup water
1 scoop chocolate 100% Whey Protein Powder
1 Tb peanut butter, all natural
2 packets of stevia

In a large (I'm talking LARGE) bowl, mix the oats, milk, water, and protein powder.  Zap in the microwave for 4 minutes.

Remove from microwave and stir in stevia and peanut butter.

Yummo!

345 calories.

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Fiesta Breakfast

School's back in session and we all need to be diving into a great breakfast each morning.  This one is fast, full of protein, and low calorie.  Perfecto!

Fiesta Breakfast
by www.trainermomma.com

3/4 cup Egg Scramblers
1 corn tortilla
2 Tb salsa
2 Tb Monterey Jack cheese, reduced-fat

Scramble the the Egg Scramblers over the stove.  Mix in salsa, then place on top of a corn tortilla.  Top with Monterey Jack cheese.

185 calories.  So low! Eat this and MORE (fruit, milk, etc.) for a well rounded breakfast.

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Steel Cut Oatmeal

This has been a relatively new discovery for me.  I am a texture eater through and through, so a bowl of chewy, nutty steel cut oats is one of my favs.

Steel Cut Oatmeal
by www.trainermomma.com

1/4 cup steel cut oats 
1 1/2 cups water or skim milk
dash of cinnamon
dash of nutmeg

In a large, microwaveable bowl, mix the oats, water, and spices.  Zap in the microwave for 5 minutes on full power.

Remove from microwave and stir.  Put back in the microwave for 5 minutes and cook for another 5 minutes.

I like to sweeten with stevia, berries, bananas, or other fruits.  I also top it with about 1/4 cup of skim milk to cool it off.

172 calories if made with water and topped with a bit of milk (not including fruit).
285 calories if made with skim milk.

For a printable version of this recipe, click here.


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Night Before Oatmeal

Oatmeal is easily my #1 favorite breakfast.  Some mornings, however, I just don't have time to throw it together and wait the five minutes it takes for it to cook in the microwave.

Thus the birth of the Night Before Oatmeal.  I can scarf it down even when it is cold.  It sticks to the bones and gets me off to a great start.



Night Before Oatmeal
by www.trainermomma.com

1/2 cup rolled oats
1/2 cup skim milk or light soy milk
2 Tb walnuts, chopped
cinnamon
nutmeg

Just mix it all in a bowl and place in the refrigerator the night before your big morning. Wake up and eat it whenever you are ready.  Yep, just eat it like cold cereal!

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Breakfast PB Banana Split

I haven't had a real banana split since I copied Jennifer Anniston's haircut from "Friends" about 15 years ago.  UNITL NOW.  This is a great way to start the morning...



Breakfast PB Banana Split
adapted from I Can't Believe It's Not Fattening


1 medium banana, peeled
1/2 cup vanilla yogurt, nonfat and low sugar (I use Dannon Light & Fit)
1 Tb peanut butter, all natural
1/4 cup Fiber One cereal

Cut the banana horizonally.  Spread the peanut butter on both sides of the banana.  Top with yogurt and and cereal.

YUM!

290 calories.

For a printable version of this recipe, click here.


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Power Oatmeal

It is my quest to find as many different ways to use protein powder.  This has been a staple of mine for quite a while and a perfect way to start the morning.



Power Oatmeal
by www.trainermomma.com

1/2 cup rolled oats
1 scoop EAS Protein powder
2 Tb walnuts, chopped
dash of cinnamon
1/2 tsp vanilla
"enough" water
berries or fruit of your choosing

Mix all ingredients minus the berries in a large, microwavable bowl.  Add enough water to the mixture so the oats are swimming (not drowning!).  Zap in microwave for 3 minutes.

Remove from microwave, mix well.  Add more water or a dash of milk if needed.  Top with berries.

341 calories

For a printable version of the recipe click here.

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Apple Walnut Power Oatmeal

Apple Walnut Power Oatmeal

by www.trainermomma.com

1 medium apple

1/2 cup rolled oats prepared with water

1 scoop EAS Protein Powder

2 Tb walnuts, chopped

dash of cinnamon

 dash of nutmeg

dash of vanilla

2 Tb skim milk

Mix the oats, protein powder, walnuts, and spices.  Add enough water so the mixture is "swimming" (not drowning, just think floating oats).  Pop in the microwave for 3 minutes.

Remove from microwave and add milk.  Mix, then add chopped apple on top. 

432 calories

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Vegetable Egg Frittata

I found this recipe in Prevention magazine and it peaked my interest.  I knew I could lighten it up slightly, and it was a fun experiement to make something with the name of "frittata".  I was finding an excuse to say"frittata-ahhhhhh" all morning.  I, as usual, thought it was funnier than the kids did.

Vegetable Egg Frittata
adapted from Prevention magazine

3/4 cup Egg Scramblers
1/2 cup red onion
5 asparagus spears, chopped
3/4 cup zucchini, diced
2 Tb Parmesan cheese, grated
Morton's Seasoning Blend
1/4 c fresh basil leaves or 2 Tb dried basil
pepper

Heat skillet over medium heat.  Spray well with nonstick cooking spray.  Add onion and cook until soft, around 3 minutes.  Add the rest of the vegetables.  Season with the seasoning blend and basil.  Raise heat to medium-high to cook, stirring occasionally around 10 minutes.  Vegetables should be soft and brown without scorching.  Most of the moisture should be nearly dried up.

Turn heat to medium and add the Egg Scramblers and Parmesan cheese.  Sprinkle with pepper.  Distribute evenly in skillet.

Cook, undisturbed, around 10-15 minutes until eggs are barely set.

Run under the broiler for a minute or two to brown very slightly.

Cut into wedges and serve hot, warm, or at room temperature.

Eat it like pizza!  Or with a fork if you have some sense of propriety (of which I have none).

202 calories for the entire thing.

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Cereal Breakfast Blend

Cereal Blend

by www.trainermomma.com

1/4 Grape Nut Cereal (or any other whole grain cereal)

1/4 rolled oats

2 Tb walnuts

2/3 cup vanilla light soy milk (or skim milk)

1 banana

Pour in the cereal and milk, then WALK AWAY.  After the kids have brushed their teeth, you've unloaded the dishwasher, and changed a diaper or two, it is ready to eat!  

I ate this same breakfast for 10 years solid.  Every morning.  I love it that much.

447 calories

To save calories, just put 1/2 banana or berries.  I also top it with flax seed occasionally.  But watch out, the calories add up fast on this one!

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Opened Faced Egg Sandwich with Asparagus

After perusing my favorite food blog, For the Love of Cooking, I was inspired and come up with a Trainer Momma version of Lisa's recipe.

Open Faced Egg Sandwich with Asparagus

by www.trainermomma.com

adapted from For the Love of Cooking

1 whole wheat English muffin

1 egg, 2 egg whites scrambled

10 asparagus spears

freshly cracked salt and pepper

1 tsp olive oil

2 Tb Swiss cheese

Broil the muffins and asparagus (tossed in the olive oil, salt and pepper ) at the same time.  Broiled it for 3 minutes, turned the muffins over, then for an additional 2 minutes.

While that is cooking, scramble up the eggs.  Assemble the sandwich and top with Swiss cheese.

For a printable version of this recipe, click here.

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Power Yogurt

Power Yogurt
by www.trainermomma.com
adapted from The Abs Diet 6-Minute Meals for 6-Pack Abs

1 cup vanilla low fat yogurt
1 scoop vanilla protein powder
1/4 cup Fiber One cereal
1/2 cup fresh blackberries
2 Tb slivered almonds

Just mix the yogurt and protein powder together in a bowl, then add all the fixin's! Wowee. This is yum!

For a printable version of this recipe, click here.

Fast Food: Oatmeal

Time it takes for me to make oatmeal for my kids' breakfast:

4 minutes.

That beats waiting in the drive-thru anyday.

Super-De-Duper Fast Oatmeal

by www.trainermomma.com

2 cups of rolled oats

skim milk

cinnamon

vanilla

Put the oats in a microwavable bowl, then pour enough skim milk on it to have the oats slightly floating (or swimming as my kids observed).  Sprinkle on some cinnamon, a teaspoon or so of vanilla.  Zap in the microwave for 4 minutes.  Take out of the microwave and add more milk if needed until it is the desired consistency.

Serves 3-4 hungry kids.

Done!

For a printable version of this recipe click here.