Notes:
Yummy Pancakes

Servings: 1

Ingredients:
1 cup fat free milk (or water)
3/4 cup oatmeal
3/4 cup oat flour (to make oat flour - blend regular oats in blender until it turns into flour)
1/4 tsp salt (optional)
4 large egg whites
1 tsp ground cinnamon

Directions:
Heat milk (or water) until hot, stir in oats and set aside. Beat egg whites into a stiff foam with hand mixer or blender and reserve. Mix remaining dry ingredients together and stir in oatmeal/mix mixture.

Fold in egg whites until mixture is well blended. Spray pan with nonstick spray and cook pancakes until browned on both sides

Submitted by:
Cristina

Notes:
Very good and quick recipe for the french toast lovers who, however, is dedicated to eating the low carb lifestyle!

Servings: 1

Ingredients:
1 egg
2 T. ricotta or cream cheese
1 tsp. vanilla extract
1 pkt. of splenda
dash of cinnamon
dash of nutmeg

Directions:
Mix all ingredients in a bowl. Whisk ingredients until well blended. Pour into a heated, greased skillet and cook. Flip and cook other side. Serve with butter.

Per Serving: Calories 171; Carbs:3 grams

Submitted by:
Mecka

Notes:
An Abs Diet Smoothie  - GREAT for breakfast - makes 2 servings - share with a friend or save one for a snack later

1 8oz serving (1/2 recipe) 171 cal, 8 g protein, 33 g carbs, 2 g fat, 1 g saturated fat, 94 g sodium, 2 g fiber

Servings: 2

Ingredients:
1 banana
1/2 cup low-fat vanilla yogurt
1/8 cup (or 2 tbsp) frozen orange juice concentrate
1/2 cup 1% milk
2 teaspoons whey powder - I use vanilla
6 ice cubes

Directions:
Blend all ingredients in a blender until smooth

Submitted by:
Kelly

Notes:
This is a super healthy smoothie that can vary according to what you have around the kitchen.  The three consistent ingredients are starred (*).  The others are left up to your imagination.  Spirulina is a bit of an investment but I think when it is broken down into cost per serving, it makes sense.  If you are interested in the benefits of spirulina, just check it out on the web.  This smoothie makes me super duper happy!

Servings: depends

Ingredients:
*Spirulina (You can make the smoothie without it for the alternative Super Duper Smoothie)
*Yogurt (I use low-fat Baverian…no sugar)
*Fruit (I have used mango, banana, frozen strawberries and dried cranberries)
A nut like pecans, walnuts, cashews (you choose)
5-10 drops of Stevia (a natural sweetner…you can use your own…if you have never tried Stevia, it is worth the adventure. It has no chemicals, it comes from a really sweet herb.)
Ice
Water or juice

Directions:
The amout of ingredients depends on your needs and how man folks you want to share it with. Just blend and enjoy!

Submitted by:
Rae

Notes:
This tasty omelet is wonderful served for breakfast and only takes a few minutes to prepare. It also makes a great lunch or dinner served with a tossed green salad.

Servings: 1

Ingredients:
1 cup eggbeaters
1/3 cup thawed frozen chopped spinach (with all the water firmly squeezed out)
6 quartered grape or cherry tomatoes
1 1/2 ounces crumbled feta cheese
Freshly ground black pepper

Directions:
Spray PAM in a large heavy skillet over medium-high heat. Pour the eggs into the pan and cook for 1 minute. Move the eggs around so that the uncooked portion reaches the bottom of the pan, lifting the cooked portion if needed. Reduce the heat to medium. Sprinkle the spinach, tomatoes, and feta cheese over the eggs. Season to taste with the black pepper. Cook until the omelet is golden brown on the bottom, the eggs are set, and the cheese melts, placing a lid over the pan to melt the cheese if necessary. Fold the omelet in half and slide onto a plate. Serve hot and enjoy!

Submitted by:
Cristina

Notes:
I found this from a different site and changed a little bit. Very Yummy!

Servings: 2-4

Ingredients:
1 Cup Skim Milk
1/2 Teaspoon Nutmeg
1 Teaspoon Cinnamon
1/2 Teaspoon Vanilla Extract
1/2 Teaspoon Almond Extract
1 Packet Splenda
1 Cup Ice
1 Small Banana

Directions:
Blend all together and enjoy

Submitted by:
Cristina

Notes:
Very yummy! I have one every morning for breakfast.

Servings: 2-4

Ingredients:
1 6oz fat free strawberry yogurt
1/2 cup Soy milk
1 md banana
5-6 strawberries
4-5 ice cubes

Directions:
Blend all together until smooth

Submitted by:
Cristina

Notes:
I wanted to use yogurt, so I sweetned some low fat sour cream instead. Very tasty!

I figure about  5 points

Servings: 1

Ingredients:
2 whole grain waffles

2T red. fat sour cream

1/2T podered sugar

dash of vanilla

5-6 strawberries cut up.

Directions:
Mix the sour cream, powdered sugar and vanilla. Cut up the strawberries and layer them on the waffles so they look pretty.

Submitted by:
Lisa

Notes:
I was recommended to try this years ago when I was on a low carb plan as it adds much needed fibre to your diet and got a taste for it. It adds a great nutty texture and taste to the usual scrambled eggs.

Servings: 1

Ingredients:
2-3 Eggs
1-2 tablespoons of Wheat/Oat Bran
Splash of milk
Salt
Pepper
Knob of butter/margarine/low fat spread (optional)

Directions:
I'll put a quick description of how I make my eggs but just add the bran to the mix before you cook your eggs as usual.

Break the eggs into a bowl
Add the rest of the ingredients
Beat until combined
Place in a pan over medium heat until just cooked or nuke in the microwave for a couple of minutes

Submitted by:
Sue

Notes:
This is so good for breakfast or a snack. One serving is about 73 cals, and has a lot of protein.

Servings: 8

Ingredients:
1/4 cup soymilk (unsweetened)
1/4 cup applesauce (unsweetened)
1 can pumpkin (not! pie mix, just good 'ole pumpkin
2 scoops vanilla whey protein powder
2 egg whites
1/2 tsp cinnamon
1/4 cup raisins

I put a packet of stevia in it, but it was unnecessary.

Directions:
mix it all up, put it in a pammed pie dish, and through it in the oven at 400 degrees for about a half hour-hour (keep an eye on it, when a fork comes out not slimy, it's ready.

Submitted by:
Ashley