DIET TIPS
Three whole grain servings a day, like oatmeal, brown rice or whole wheat bread, can lower your risk for type 2 diabetes by 20 percent or more.

If you tend to snack in the evening, try taping the refrigerator shut after dinner as a reminder to stay out.
Recipe Xchange

Breakfasts...

Breakfast Burritoprintable text only version
(Makes 6 Servings)
From Tennessee Fitness Spa - used with permission [visit their site www.tfspa.com]

Ingredients
1/2 cup low-fat shredded cheddar cheese
1 1/2 cups Egg Beaters or other egg substitute
1/2 cup egg white (4 eggs)
6 whole fat-free wheat tortillas
1 cup chopped vegetables - onions, peppers, mushrooms, etc

Directions
Sauté chopped vegetables until tender. Combine egg beaters and egg whites with vegetable mixture. Cook until done. To assemble, place 1/3 cup of the cooked mixture inside each tortilla and top with cheese. Roll up, folding under ends, and bake approximately 15 minutes at 300 degrees.

Counts as 1 breakfast entree. Serving size is 1 burrito and equals 174 calories.

See some photos taken at Tennessee Fitness Spa!
Eggs and Salsa printable text only version
Submitted By: Debra T.

Ingredients (for each)
1 slice canadian bacon
1 Tablespoon salsa
1 egg
2 Tablespoons grated cheddar cheese ( I like the 2% Kraft)
Pam cooking spray

Directions
Preheat oven to 350 degrees. Spray ramekins with pam. Stack ingredients in order given. Bake for 15 minutes for runny eggs, or 20 to 25 minutes for medium to hard.

Use this like a NS breakfast entree, adding a protein and a fruit. Or since you really already have 2 proteins and no carbs, you can add a good carb instead of the extra protein, being careful not to exceed the equivalent of 1 slice regular whole grain bread or 2 slices low carb bread, about 70 calories.
Puff Blintzs with Berries and Cheesecake Sauce printable text only version
(Makes 4 Servings)
Submitted By: Debra T.

Ingredients
1/2 cup Fat Free cream cheese
2 Tablespoons Splenda
1 Tablespoon FF milk
1 teaspoon vanilla
1cup frozen berries, thawed
2/3 cup buttermilk (or FF milk w/ 2 Tablespoons vinegar to curdle)
1/2 cup flour or 1/3 cup soy flour
2 rounded teaspoons Splenda
touch vanilla
1 large egg plus 1 egg white
Pam cooking spray

Directions
Combine cream cheese, the 2 T. Splenda, the 1 T. FF milk, and tsp. vanilla until smooth. Set aside. Preheat oven to 425 degrees. Coat a 9" pie pan with Pam. In mixer, blend buttermilk, flour, rounded tsp's Splenda, vanilla, and eggs until smooth; pour in prepared pan. Bake 18 to 20 minutes or until puffy and golden. When puff sets, cut in 4 wedges and divide between 4 plates. Spoon equal amounts of cheesecake sauce and berries over each. You may have to sweeten the berries.

This makes 4 servings at 138 to 175 calories, depending on the ingredients, so you can use it just like a NS breakfast entree, adding another protein and fruit. Or since it already has fruit, you may want to add the equivalent of that in carbs (ex. either 1 slice regular whole grain or 2 slices, low carb, about 70 calories). Me, I usually go for the lowest I can on calories and just have a double serving! This is delicious!
Cinnamon Rolls printable text only version
Submitted By: Esta [visit her NS profile]

Ingredients
1/3 cup Bisquick Heart Smart
1 Tablespoon Egg Beaters
1 Tablespoon FF Milk
1 Tablespoon raisins (1/2 fruit: OPTIONAL)
Sprinkle of cinnamon
Sprinkle of Splenda

Glaze Ingredients
1 1/2 Tablespoons Splenda
1/2 Tablespoon FF milk (adjust depending on thickness desired)

Directions
Combine roll ingredients. I used a bit of the bisquick to make rolling easier. Roll into a rectangle shape. Sprinkle cinnamon and splenda over surface. If desired, add raisins. Roll and slice. Bake at 350 for 6-8 minutes (I did these in my toaster oven, so time may vary!) Remove from oven and drizzle on the glaze.

Counts as 1 breakfast entree + 1/2 fruit (optional)
Breakfast Casserole printable text only version
Submitted By: Esta [visit her NS profile]

Ingredients
1/2 cup Southwest style Egg Beaters
1/4 cup low-fat cottage cheese
2 Tablespoons fat-free sour cream
1 Morningstar veggie sausage link
1/4 cup chopped spinach
1/4 cup chopped broccoli
1/4 cup fat-free cheddar cheese

Directions
Blend cottage cheese and sour cream together until cottage cheese is smooth. Combine all ingredients. I used a small souffle cup to bake mine in. Bake at 350 for 30-40 minutes until a toothpick inserted in center comes out clean.

Counts as 1 breakfast entree + 1 protein
Egg McMuffin printable text only version
Submitted By: GiadaDL [visit her blog http://giadal.blogspot.com/]

Ingredients
1 Weight Watchers or lite English muffin
1/2 cup of Egg Beaters
salt
fresh pepper
1 Tablespoon mustard
1 slice honey ham
1 slice FF Kraft cheese
tomato, optional

Directions
Cook Egg Beaters with salt and pepper 1.5 minures in the microwave. Toast English muffin and spread mustard on the bottom half, add the scrambled egg, slice of honey ham, and a slice of cheese. Add the top half of the muffin. Put under the broiler for 2 minutes. Serve with a tomato.

Counts as 1 breakfast entree + 1 protein

Pain Perdu (Stuffed French Toast) printable text only version
Submitted By: Joyce H. [visit her site www.PlusSizeNow.com]

This was recreated to mimic the yummy Pain Perdu from Mimi's Cafe.

Ingredients

1/4 cup Egg Beaters
dash vanilla
dash Splenda
dash salt, optional
2 slices lite bread
2 Tablespoons fat-free cream cheese
1 Tablespoon sugar-free orange marmalade

Directions
In a shallow pie plate, mix the Egg Beaters, vanilla, Splenda and salt. Spread the cream cheese on one slice of bread and then dip the opposite side into the egg mixture. Place into a hot, Pam-sprayed frying pan. Spread the marmalade on the other slice of bread, dip the opposite side of this slice into the egg and then flip and place on top of the slice in frying pan (marmalade side down). Pour any remaining egg mixture over the bread. When first side is browned, turn the french toast and brown other side.

Counts as 1 breakfast entree + 1 protein + 1 free food (about 150-160 calories depending on the bread)

Kate's Cherry Coffee Cake printable text only version
Submitted By: Kate

Ingredients
1/3 C Pioneer Brand Low Fat Baking Mix
1 T Soy Flour***
1/4 C Egg Beaters
1/3 C ff sf Vanilla Yogurt
2 T Splenda
1/8 t Baking Soda
1/2 C Tart Cherries, drained

Topping
1 T Splenda
1/8 t Cinnamon
1 T ff Promise Spread

Directions
Mix all ingredients for the batter and fold in cherries. Pour into a mini loaf pan. For the topping: Mix Splenda and Cinnamon and sprinkle over batter, covering completely. Dollop the ff Promise on top of the topping mixture. Preheat oven or toaster oven to 350 and bake for 30 minutes or until toothpick comes out clean.

***Note: If you omit the soy flour, add 1/2 protein/dairy to complete your breakfast.
Cream Cheese Roll Ups printable text only version
Submitted By: Kathy [visit her NS profile] *Also good as a snack!

Ingredients
1 egg
1 packet Splenda (I like a sweet breakfast every now and then)
1 Tablespoon Fat Free Cream Cheese

Directions
Beat the egg with the splenda and cook like an omelette. When it looks near done, lay the cream cheese in sliced strips in the middle of the omelette and roll-up! Sprinkle some Splenda on top and enjoy!!

Optional - Add fruit such as strawberries or blueberries.

Counts as 1 protein serving, 1 free food (plus a fruit serving if you add fruit)