Breakfast

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Mushroom Omelet

Start to Finish: 15 minutes Yield: 1 serving

2	eggs
⅛ teaspoon	kosher salt
⅛ teaspoon	freshly ground black pepper
2 teaspoons	canola oil
½ cup	fresh mushrooms, sliced

                                        

1. In a small bowl, beat eggs, kosher salt, and pepper with a whisk until combined; set aside.
2. In a medium nonstick skillet with flared sides, heat 1 teaspoon of the oil over medium heat. Add mushrooms; cook until tender, stirring occasionally. Remove mushrooms from skillet; set aside.
3. Add remaining 1 teaspoon oil to same skillet. Heat over medium heat. Add eggs to skillet. Immediately begin stirring gently but continuously with a wooden or plastic spatula until egg mixture forms small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg mixture is set but shiny.
4. Sprinkle mushrooms across center of the eggs mixture. With a spatula, lift and fold an edge of the omelet about a third of the way toward the center. Fold the opposite edge toward the center; transfer to a warm plate, seam side down. 

Culinary Notes:

Mix the eggs well when preparing omelets so there are no spots of egg white in the omelet. A pinch of salt added to the eggs helps denature the protein so the eggs mix more easily. 

It’s important to use a nonstick Teflon pan when preparing omelets; otherwise the egg may stick to the pan or require the use of more oil to keep the omelet from sticking. 

Nutrition Facts per Serving: 236 calories, 14 g protein, 19 g total fat (4 g saturated fat), 2 g carbohydrate, 0 g fiber, 423 mg cholesterol, 383 mg sodium

 

Variations:

Ranchero Omelet

Prepare as above, except omit mushrooms and 1 teaspoon of the oil. Top cooked egg mixture with:

1 tablespoon	red, green, or yellow bell pepper, chopped
1 tablespoon	tomato, chopped
1 tablespoon	shredded Monterey Jack cheese with jalapeño chile peppers, or cheddar cheese
½ teaspoon	chopped fresh cilantro
¼ teaspoon	seeded fresh jalapeño or serrano chile pepper,* finely chopped.
Then fold as above.

 

Nutrition Facts per Serving: 219 calories, 15 g protein, 17 g total fat (5 g saturated fat), 2 g carbohydrate, 0 g fiber, 429 mg cholesterol, 420 mg sodium

Florentine Omelet

Prepare as above, except omit mushrooms and 1 teaspoon of the oil. Sprinkle cooked egg mixture with 1 teaspoon chopped fresh dill or ¼ teaspoon dried dill. Top with ¼ cup frozen chopped spinach, thawed and well drained, and 1 tablespoon shredded Swiss cheese before folding.

Artichoke and Roasted Pepper Omelet

Prepare as above but omit the mushrooms and 1 teaspoon of the oil. Top cooked egg mixture with ¼ cup sliced artichoke hearts (frozen or leftover), 2 tablespoon bottled roasted red peppers (diced), and 1 teaspoon chopped herbs (chives, parsley, tarragon, or oregano). Season with salt and pepper before folding.

Nutrition Facts per Serving:

215 calories, 15 g protein, 15 g fat (4 g saturated fat), 2 g carbohydrate, 1 g fiber, 420 mg cholesterol, 400 mg sodium

 

Asparagus and Parmesan Omelet

Prepare as above but omit the mushrooms. Sauté ¼ inch sliced asparagus with ½ teaspoon garlic in 1 teaspoon canola oil. Place on top of cooked egg mixture; sprinkle with 1 tablespoon finely grated parmesan cheese. Season with salt and pepper before folding.

Or use broccoli rabe instead of the asparagus.

Nutrition Facts per Serving: 235 calories, 14 g protein, 18 g total fat (4 g saturated fat), 2 g carbohydrate, 1 g fiber, 420 mg cholesterol, 380 mg sodium, 0 glycemic load

* Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

 

Buckwheat Pancakes

Start to Finish: 45 minutes Yield: 4 servings, 2 pancakes each

1 cup	buttermilk
1	egg
1	egg white
4 tablespoons	applesauce
½ teaspoon	vanilla
½ teaspoon	lemon zest
½ cup	unbleached all-purpose flour
½ cup	buckwheat flour
2 teaspoons	sugar
½ teaspoon	salt
1½ teaspoons	baking soda
	Nonstick cooking spray

 

 

1. Preheat pancake griddle over medium heat.
2. Combine the buttermilk, egg, egg white, applesauce, vanilla, and zest in a bowl. Mix well
3. In another bowl, combine flours, sugar, salt, and baking soda. Mix well.
4. Gently incorporate the wet ingredients into the dry ingredients. Mix just enough to combine. Overmixing will make the pancakes tough.
5. Lightly spray the pancake griddle. Pour ¼ cupfuls of pancake batter on griddle, ¼ inch thick. Cook until golden brown and the edges start to set. Flip and cook on the other side.

 

Culinary Note:

The leavening agent is baking soda, so once the wet and dry ingredients are combined, the pancakes should be cooked immediately. This batter does not hold well. 

Variations:

Blueberry Buckwheat Pancakes: Add 1½ cup blueberries to the buttermilk mixture.

Banana Buckwheat Pancakes: Omit lemon zest; add 1 cup chopped bananas and ½ teaspoon cinnamon to the buttermilk mixture.

Nutrition Facts per Serving:

160 calories, 8 g protein, 2.5 g total fat (1 g saturated fat), 29 g carbohydrate, 3 g fiber, 55 mg cholesterol, 800 mg sodium, 16 glycemic load

Buckwheat Buttermilk Gluten-Free Pancakes

Start to Finish: 20 minutes Yield: 16 silver dollar pancakes

1¼ cup	buttermilk
2 tablespoons	canola oil
2 tablespoons	agave syrup
½ teaspoon	vanilla extract
¾ cup	brown rice flour
¾ cup	buckwheat flour
2 teaspoons	baking powder
½ teaspoons	baking soda
1 pinch	salt
1	egg, beaten

                       

Nonstick cooking spray as needed 

1. Combine buttermilk, oil, agave syrup, and vanilla in a bowl.
2. Combine flours, baking powder, baking soda, and salt in a large bowl.
3. Add egg to the buttermilk mixture; then stir into the rice flour mixture. Stir just to wet the ingredients.
4. Heat the griddle over medium-low heat and spray with nonstick cooking spray.
5. Pour heaping tablespoonfuls of batter on griddle. Spread to shape of a silver dollar, approximately ¼ inch thick. Cook until golden brown; flip and cook on the other side.
6. Serve with fresh fruit or your favorite sugar-free syrup.

 

Culinary Note:

For light and fluffy pancakes, do not overmix the batter. The batter should be barely mixed and will seem lumpy and coarse.

Variations:

Add ½ cup blueberries to the buttermilk mixture. 

Add ½ cup sliced bananas and 2 tablespoon toasted almonds to the buttermilk mixture.

Nutrition Facts per Serving:

83 calories, 2.5 g protein, 2.8 g total fat (.5 g saturated fat), 12 g carbohydrate, 1 g fiber, 18 mg cholesterol, 140 mg sodium, 8 glycemic load

 

Grilled Vegetable Frittata

Start to Finish: 30–40 minutes Yield: 4 servings 

8	large eggs
¾ cup	low-fat milk
1 tablespoon	olive oil
1 cup	onions, sliced thin
1 teaspoon	garlic, minced
3 cups	grilled vegetables cut into ½-inch pieces
1 tablespoon	mint, chopped
	Salt and Pepper to taste
¼ cup	feta cheese, crumbled

1. Preheat oven to 325°F.
2. Beat eggs with milk, salt, and pepper to taste.
3. Heat oil in 10-inch nonstick sauté pan with nonmelting handle. Add onions; sauté 4 minute until slightly caramelized. Add garlic; cook 10 seconds until aromatic. Add vegetables and mint; toss until warm. Season with salt and pepper.
4. Reduce heat to low; add eggs and stir slightly. Crumble cheese on top. Cook 2–3 more minutes.
5. Place pan in oven and bake for 25–30 minutes or until the top is golden brown and the eggs are just set in the center. Remove from oven. Let sit for a few minutes; then slide out of pan onto a cutting board. Cut into wedges and serve warm. 

Culinary Notes:

If the nonstick pan has a plastic handle, wrap the handle in several layers of aluminum foil.

Cook until the center of the frittata, about the size of a dime, is still moist. The frittata will finish cooking after it is removed from the oven.

Variations:

Use leftover grilled vegetables or roasted vegetables.

Replace the feta with parmesan cheese or goat cheese.

Replace the feta with ricotta or mozzarella for a mild frittata. You will need to season with a little more salt and pepper.

Nutrition Facts per Serving:

250 calories, 18 g protein, 16 g fat (5 g saturated fat), 11 g carbohydrate, 2.5 g fiber, 400 mg cholesterol, 250 mg sodium, 0 glycemic load 

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Sonoma Granola

Start to Finish: 1 hour 10 minutes Yield: 5 servings, ½ cup each

1 cup	rolled oats—not instant
¼ cup	oat bran or wheat bran
1 tablespoon	flax seeds, coarsely ground
½ cup	nuts, slivered or whole
1 tablespoon	assorted seeds (such as sunflower and pumpkin), hulled
2 tablespoons	coconut, flaked
½ teaspoon	ground cinnamon
¼ teaspoon	ground ginger
1 pinch	nutmeg
1 pinch	salt
3 tablespoons	agave syrup
3 tablespoons	applesauce
1 tablespoon	brown sugar
1 tablespoon	vanilla extract
½ cup	extra-virgin olive oil
	assorted dried fruit in ¼-inch to ½-inch pieces

1. Preheat oven to 300°F.
2. Combine oats, bran, flax seeds, nuts, seeds, coconut, spices, and salt in a bowl.
3. In another bowl, combine agave syrup, applesauce, brown sugar, vanilla, and olive oil. Add wet ingredients to the dry ingredients; mix well. Scoop onto a sheet pan and spread in a ¼-inch-thick layer. Bake for 45 minutes to 1 hour, stirring every 20 minutes, until golden brown. The granola will seem a little soft when it is finished cooking. It will dry up as it cools. Add the dried fruit once the granola is cool.

Culinary Notes:

For a wheat-free version, replace wheat bran with oat bran.

When selecting nuts for granola, choose ones that are cut approximately the same size.

An easy way to chop nuts is to place a towel on top of them, and crush them with a rolling pin or the bottom of a pot. Be careful not to crush them into a fine powder.

Variations:

Nuts: Use almonds (slivered or coarsely chopped), cashews, peanuts, hazelnuts (peeled and coarsely chopped), walnuts, or pecans (in quarters or halves).

Seeds: Use sesame seeds, hulled sunflower seeds, or hulled pumpkin seeds.

Dried fruits: Use dried cranberries, raisins, golden raisins, cherries, papaya, mango, apple, figs, plums, or peaches. 

Nutrition Facts per Serving:

60 calories, 1.5 g protein, 3 g fat (0 g saturated fat), 8 g carbohydrate, 2 g fiber, 0 mg cholesterol, 20 mg sodium, 6.3 glycemic load