Eggs Benechick

Per serving: 183 calories, 8g fat, 627mg sodium, 16g carb, 3g fiber, 3g sugar, 13g protein

1/2 light English muffin
1 large egg
1 slice extra-lean ham
1 tbsp fat-free mayonnaise
1 tsp dijonnaise
1 tsp light whipped butter, softened
1 tsp lemon yogurt (or plain yogurt with a squirt of lemon juice)

To make sauce, combine mayo, dijonnaise, butter and yogurt. Set aside. Crack egg gently into small cup or dish and set that aside as well.

Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached. Gently pour egg into the pot, and allow it to cook for 3 to 5 minutes (3 minutes for a runnier egg, 5 minutes for a very firm one), or until egg white is mostly opaque. Carefully remove egg by sliding a spatula underneath it and placing it on a plate. Use a paper towel to soak up excess water.

Heat ham and toast muffin. Hat sauce in microwave for about 20 seconda and give it a stir. Top muffin with ham and egg, then cover with sauce.

Makes 1 serving.

Blueberry Apple Pancake Shake-up

Per serving (3 pancakes): 252 calories, 2.5g fat, 517mg sodium, 44g carbs, 4g fiber, 12g sugar, 13g protein

1/3 cup regular oats (not instant)
2 tbsp dry pancake mix
1/3 cup peeled and finely chopped apples
1/4 cup blueberries
1/4 cup fat-free liquid egg substitute
1 tbsp fat-free cottage cheese
1/4 tsp vanilla extract
1 tbsp Splenda
Dash of salt

Place all ingredients except for the blueberries and apples in a medium bowl. Add 3 tbsp of water and stir until thoroughly mixed. Gently fold in apples and blueberries.

Heat a large pan over medium and coat with nonstick spray. Evenly pour batter to form 3 pancakes. Once pancakes begin to look solid (about 3 minutes), gently flip. Cook for an additional three minutes, or until both sides are lightly browned and insides are cooked through. Now plate your pancakes and enjoy!

Makes 1 serving.

Eggamuffin 101

Per serving: 184 calories, 2g fat, 870mg sodium, 26g carbs, 6g fiber, 3g sugar, 20g protein

1 light English muffin
1 slice extra-lean ham
1 slice fat-free American cheese
1/4 cup fat-free liquid egg substitute

Toast English muffin. Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray. Place cheese on the bottom half of the muffin, followed by the egg, ham, and then muffin top.

Makes 1 serving.

Smokin' Salmon Cream Cheese Roll-ups

Per serving: 239 calories, 5.5g fat, 1475mg sodium, 28g carb, 9.5g fiber, 3g sugar, 24g protein

1 medium low-fat flour tortilla (about 110 cals with at least 6g fiber)
2 1/2 ounces smoked salmon
2 tbsp fat-free cream cheese
2 tbsp chopped red onions
2 slices tomato, halved

Heat tortilla in microwave until slightly warm. Spread cream cheese evenly on top of tortilla. Place salmon in the middle. Top with tomatoes and onions. Wrap it up by folding in tortilla sides and then roll up from the bottom.

Makes 1 serving.

So Good Sausage Gravy and Biscuits

Per serving: 235 calories, 5.5g fat, 725mg sodium, 34g carbs, 9g fiber, 1g sugar, 17g protein

1 meatless sausage-style breakfast patty
1 light english muffin
1/2 cup unsweetened Original Almond Breeze
4 tsp whole-wheat flour
dash of salt and pepper
dash of onion and garlic powder

Prepare breakfast patty according to package directions. Once cool enough to handle, cut the patty into small, crumbl-sized pieces and set aside. To make gravy, combine Almond Breeze, flour, and seasoning. Place gravy and sausage crumbles in small pot and heat stovetop over medium-high flame. Bring to a boil, stirring constantly. Once it reaches a boil, reduce heat to medium and continue cooking and stirring for 1-2 minutes, until gravy thickens. Remove from heat. Season gravy generously with additional spices. Separate the english muffin into halves and warm in the microwave. Pour gravy over the top and enjoy!

Makes 1 serving.

Lower-fat Banana Bread

Makes one loaf. Takes 1 hour, 20 minutes.

2 large or 3 small very ripe bananas
1/4 cup applesauce
1/4 cup canola oil
1/2 cup sugar
2 tbsp molasses
2 cups all-purpose flour
3/4 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp salt

Preheat the oven to 350 degrees. Lightly grease a 9 x 5 inch loaf pan.

In a large mixing bowl, mash the bananas really, really well. Add the sugar, applesauce, oil and molasses and whisk briskly to incorporate. Sift in the flour, baking soda, spices, and salt. Use a wooden spoon to mix until the wet and dry ingredients are just combined. Fold in the chocolate chips if using. Transfer the batter to a prepared pan and bake for 45 to 50 minutes. The top should be lightly browned and a knife inserted through the center should come out clean.

Remove from the oven and invert onto a cooling rack, flip the bread right side up and let cool.

Blueberry Corn Pancakes

Makes 8 to 10 pancakes. Takes 25 minutes.

3/4 cup all purpose flour
1/2 cup cornmeal
2 tsp baking powder
1/2 tsp salt
2 tbsp canola oil
1 1/4 cup plain soy milk
1/3 cup water
1 tsp vanilla
2 tbsp pure maple syrup
2 tsp grated lemon zest
1 cup fresh blueberries
Cooking spray for greasing the pan

Preheat a large non-stick pan on medium high heat.

Sift together flour, cornmeal, baking powder and salt. In separate bowl, combine all other ingredient. Add we to dry, mix until just combined, then fold in the blueberries. Do not over mix or pancakes will be tough, a couple of lumps is okay.

Spray pan with cooking spray. Use a 1/4 cup measuring cup to pour batter into pan. Cook pancakes until brown on bottom and bubbles form on top, about 4 minutes. Flip pancakes over with thin spatula and cook until bottoms are brown and pancakes are barely firm to touch. Transfer to plates. Repeat with remaining batter, adding more oil to pan as needed.