GBS Benefits, Inc. Wellness Services
High Protein Breakfast
Tacos:
Ingredients:
• 2 large eggs
• 2 large egg whites
• 2 tablespoons shredded
cheddar cheese
• ½ cup canned black
beans, rinsed
• 2 6-inch corn tortillas,
heated
• 4 tsps prepared salsa
Preparation:
Whisk eggs and egg whites
together in a small bowl;
place near the stove.
Coat a medium nonstick
skillet with cooking spray
over medium heat. Add the
eggs and cook; stirring, until
almost set, about 4 minutes.
Fold in cheese and beans.
Divide among tortillas and
top with salsa.
Breakfast Blueberry Oat
Cakes
Ingredients:
•
2 ½ cups old-fashioned rolled
oats
•
1 ½ cups low-fat milk
•
1 large egg, lightly beaten
•
1/3 c pure maple syrup
•
2 T melted coconut oil
•
1 t vanilla extract
•
1 t ground cinnamon
•
1 t baking powder
•
¼ t salt
•
¾ c blueberries, fresh or frozen
Preparation:
Combine oats and milk in a large
bowl. Cover and let soak in the
refrigerator until much of the liquid
is absorbed, at least 8 hours and up
to 12 hours. Preheat oven to 375°F.
Coat a 12-cup nonstick muffin tin
with cooking spray. Stir egg, maple
syrup, oil, vanilla, cinnamon, baking
powder and salt into the soaked
oats until well combined. Divide the
mixture among the muffin cups
(about ¼ c each). Top each with 1 T
blueberries. Bake oatmeal cakes
until they spring back when
touched, 25 to 30 minutes. Let cool
in the pan for 10 minutes. Loosen
and remove with a paring knife.
Serve warm.
Zucchini Pancakes
Ingredients:
•
2 cups shredded zucchini
•
1 ¼ cups white whole-wheat
flour or almond meal
•
2 tsps baking powder
•
1 t pumpkin pie spice blend
•
¼ t salt
•
2 large eggs
•
1 cup plus 2 Tbs milk
•
2 Tbs melted butter
•
2 Tbs coconut sugar
•
1 t vanilla extract
•
½ cup toasted pecans
Preparation:
Put shredded zucchini in a clean
kitchen towel and squeeze to remove
as much moisture as possible. Whisk
flour, baking powder, pumpkin pie
spice and salt in a large bowl. Whisk
eggs, milk, butter, sugar and vanilla in
a medium bowl. Make a well in the
center of they dry ingredients, add
wet ingredients and whisk until
combined. Fold in the zucchini and
nuts. Coat a large nonstick skillet (or
griddle) with cooking spray; heat over
medium heat. Cook pancakes in
batches, using a scant 1/3 cup batter
for each and spreading it to make
them about 4 in. wide. Cook until
bubbles dot the surface, 1-3 minutes.
Flip and brown on other side, 1-2
minutes more. Reduce the heat if the
pancakes are browning too quickly.
Serve hot.
Strawberry Yogurt
Parfait:
Ingredients:
• 1 cup sliced fresh
strawberries
• ½ cup nonfat plain Greek
yogurt
• ¼ cup granola (less than
5 grams sugar)
Preparation:
To assemble parfait, layer
yogurt and the strawberries
with their juice in a 2 cup
container.
Top with granola.
*All recipes adapted from
Eating Well