Healthy Breakfasts

Egg-White Omelet
serves 1
high protein, low carb

Ingredients

• 2 egg whites 1 full egg (if you need more to get full add more egg whites)
•  vegetables of choice
• lean meat of choice (chicken, ham)
• cooking spray
•  ketchup or salsa (optional)
• dollup of greek yougart on top (optional)

 Directions

1. Warm up a wok, or pan on the stove on medium-high.  Spray with cooking spray.
2. Mix egg whites, and full egg together.
3. Dump mixture into warm pan. Coat the bottom of the pan with mixture. Turn stove to medium if needed.
4. Once the eggs have been slightly cooked add vegetables and meat.
5. Let cook for another 1 or 2 minutes and then fold one side over on top of the other.
6. Let cook for a minute and then flip over to the other side.  Let cook for a minute and then flip.
7. Continue with this process until the eggs inside have been cooked.
8. Serve with salsa, or ketchup and dollup with greek yougart on top. 
 ___________________________________________________________________________

Scrambled Egg's-n-toast

2 egg whites and 1 whole egg
1 piece of Dave's Killer Bread (I buy mine at Costco)

Scramble the egg's. Toast the piece of bread and spread a little bit of brummel and brown yogurt butter on top.  Put the scrambled egg's on top and enjoy.

 ________________________________________
 Easy Slow-Cooker Oatmeal

Slow cookers aren't just for dinner. "Steel cut oats are one of the best hot cereals but often get overlooked for a quicker breakfast," says Beth Bader, co-author of The Clean Plate Club. "Making these in a slow cooker the night before makes this healthy, hot breakfast ready when you are."
Ingredients:
1-cup steel-cut oats
1/3 cup chopped dates
2/3-cup raisins
1/3 cup chopped dried figs
1/2-teaspoon ground cinnamon
1/3 cup chopped almonds or walnuts
4 cups water
1/2-cup non-fat, plain yogurt
Directions: Mix all of the ingredients together in a slow cooker before you head to bed. Set to LOW and cook for 8 to 9 hours. Stir to combine and serve.
__________________________________________________________________________________
Protein Pancakes
Makes 4-5 small pancakes

1/3 c oatmeal
1/3 c cottage cheese
1/3 c egg whites
dash of vanilla (optional)
dash of cinnamin (optional)

Blend ingredients in a blender or bullet. Pour onto hot griddle, just as you would with pancake batter.
Enjoy!
I blend up blueberries and eat them on top.  A client of mine also blends a banana in the mixture then cooks.  Lots of ways to eat these pancakes!
_________________________________________________________________________________
Jill's Green Smoothie Recipe:

1 1/2 or 2 handfuls of spinach
4 or 5 frozen strawberries
1/2 of a banana
1 tsp of Chia Seeds
1 scoop of Vanilla Protein Powder
7 ice cubes
1/4 cup (or as needed) of water

Turn your blender on and get rid of all the chunks!
__________________________________________________________________________________
Jill's Green Smoothie Recipe #2:

2 handfuls of spinach
handful of frozen mixed berries (I buy mine at Costco)
1/2 banana
3/4-1 C of Greek Yogurt
1 packet of stevita (I buy it at Good Earth) or other sugar free sweetener
4 or 5 ice cubes
Little bit of water, if needed

Blend!