Anyone sugest any low fat vegetarian recipes as part of a meal plan to lose weight? Looking for breakfast?!
Answers: recipes in particular?Thanks
This is a realy low fat breakfast/brunch its tasty and low fat you coul use 1 egg and two whites.
spinache and cheese strata
10 ounces day-old Italian or French bread, cut into cubes
2 whole eggs
4 egg whites
2 cups skim milk
1 cup reduced fat sharp cheddar cheese, shredded
2 tsp Dijon mustard
1 10-ounce package of frozen chopped spinach, thawed and squeezed dry
Freshly ground pepper, to taste
PREPARATION:
Preheat oven to 350 degrees.
Coat an 11 X 7-inch baking dish with nonstick cooking spray.
PREPARATION:
Preheat oven to 350 degrees.
Coat an 11 X 7-inch baking dish with nonstick cooking spray.
In a large bowl, whisk eggs and egg whites together. Add milk, half the cheese, mustard and spinach . Stir well. Add bread cubes and toss well. Pour egg and bread mixture into baking dish. Top with remaining cheese and freshly ground black pepper.
Bake uncovered for 40 minutes.
Serves 8.
How about oatmeal and whole wheat toast with honey?
Strawberry Shake
Here is a great quick, easy and nutritious breakfast or snack.
1 package soft tofu
1 1/2 cups frozen strawberries, thawed
1 ripe banana
3/4 cup water or soy milk
Place all ingredients in blender and mix until smooth. Any berries you have on hand can be used in place of strawberries.
Save Tip Comments Tip Rating
Blueberry Corn Muffins
2 cups whole wheat pastry flour
1-1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 cup cornmeal
1-1/2 cups soy or dairy milk
1/3 cup canola oil
1/3 cup maple syrup, honey, or corn syrup
1 tbsp ground flaxseed or 1 egg
1-1/2 cups blueberries, fresh or thawed frozen
Mix flour, baking powder, baking soda, and salt in a bowl. In a large bowl, combine cornmeal, milk, oil, maple syrup, and flaxseed and let sit for 3 minutes. Add flour mixture and mix just until blended. Fold in blueberries and spoon into lightly oiled muffin tins. Bake in a 400 F oven for about 20 mins. or until golden brown.
Save Tip Comments Tip Rating
Pumpkin Muffins
A healthy snack to have anytime, but especially first thing in the morning!
2 cups whole wheat pastry flour
1/4 cup wheat germ
1 teaspoon ground ginger
l teaspoon cinnamon
2 teaspoons baking powder
1/2 teaspoon baking soda
1 1/2 cups fresh pumpkin or butternut squash puree
(or substitute 1 cup canned pumpkin puree—
more convenient but not as good!)
1/2 cup applesauce
1/2 cup firmly packed brown sugar
3 tablespoons vegetable oil
2/3 cup raisins or currants
1/3 cup chopped walnuts, optional
Preheat the oven to 350 degrees.
Combine the first 6 (dry) ingredients in a mixing bowl. In another bowl, combine the pumpkin or squash puree, applesauce, brown sugar, and oil and stir together until smooth. Make a well in the center of the flour mixture and pour in the wet ingredients. Stir together vigorously until thoroughly combined. Stir in the raisins or currants and the optional
walnuts.
Divide the mixture among 12 oiled or foil-lined muffin tins. Bake for 20 to 25 minutes, or until a toothpick inserted in the center of a muffin tests clean. Cool on a rack, then remove muffins from the tin and store
in an airtight container.
Save Tip Comments Tip Rating
Scrambled Tofu
An excellent replacement for scrambled eggs, and a great no-cholesterol source of protein.
1 lb medium-firm tofu
1/2 cup sliced mushrooms
2 tbsps chopped green onions
1/2 small clove garlic, minced
2 tbsps vegetable stock or 1-1/2 tsp canola oil
1 tsp chopped fresh cilantro
1/4 tsp ground cumin and salt
pinch tumeric
1 tbsp nutritional yeast
1 tbsp salsa (optional)
Drain tofu and mash with a fork. Saute mushrooms, green onions and garlic in vegetable stock or oil for 3-5 minutes. Stir in tofu and spices, saute for 5 more minutes. Stir in yeast and salsa. Excellent with toast.
Save Tip Comments Tip Rating
Homemade Granola
A healthy and delicious start to your day.
1/2 cup apple juice concentrate
1/2 cup almond butter or tahini
1/2 cup maple syrup
1 tsp vanilla or almond extract
8 cups rolled oats
1 cup chopped almonds or sunflower seeds
1 cup raisins, currants or chopped dates.
Combine apple juice, almond butter, maple syrup and vanilla in bowl or blender, and mix well. Combine oats and almonds in large roasting pan and coat with liquid mixture. Bake in 350 F oven until golden brown (30 mins.) stirring every 10 minutes. Cool, stir in fruit and store in air tight containers.
Save Tip Comments Tip Rating
Apple Muesli
Here′s a great recipe that should leave you looking forward to breakfast.
1-1/4 cups apple juice
1 cup rolled oats
2 tbsp. raisins or currants, chopped dates, or nuts
1/8 tsp. cinnamon
pinch of any 2 of nutmeg, coriander, allspice or cloves
Combine all ingredients, cover and refrigerate overnight. For variations, add grated apple or mashed ripe banana just before serving.
Save Tip Comments Tip Rating
Oatmeal Porridge
A healthy comfort food.
2 cups water
1 cup rolled oats
2 tbsp raisins or chopped dates
1/4 tsp ground cinnamon
1/4 cup soy or rice milk
2-3 tsp maple syrup
1 tsp flaxseed oil (optional)
Bring water to boil in covered saucepan over high heat. Stir in rolled oats, raisins and cinnamon. Reduce heat, cover and simmer for 15 minutes, stirring occasionally. Serve garnished with milk, maple syrup and flaxseed oil.
Save Tip Comments Tip Rating
Orange Shake
Combine all the following ingredients in a blender or food processor until smooth.
1 pkg. soft tofu
1 cup frozen orange juice concentrate
1 ripe banana
1 1/2 cups water
Makes a great pick-me-up first thing in the morning!
Save Tip Comments Tip Rating
Breakfast Grains
Try cooking whole grains, such as millet and amaranth, and mixing them with cinnamon and maple syrup for a great breakfast or dessert.
Save Tip Comments Tip Rating
Soy Milk Cappuccino
A healthy, delicious alternative to the popular drink.
1 cup soymilk, unflavored
2 tsp maple syrup, brown sugar or honey
2 tsp grain beverage powder or unsweetened cocoa powder
1/4 tsp vanilla extract
pinch ground cinnamon
chocolate shavings (optional)
Heat soymilk in saucepan or microwave until just below boiling. Remove from heat and stir in remaining ingredients. Beat with egg beater until frothy, garnish with chocolate shavings if using.
Can't go past porridge (oatmeal). It's filling. It's also (I find) somewhat of a diuretic - so you might lose a little of the weight associated with fluid retention (don't know if it works that way, but it's always worth a try).
Try to use rolled oats, not "quick" oats. They provide a better texture and more fibre and nutrients.
I eat a big bowl of oatmeal mixed with millet flakes for breakfast with applejuice, milk and soymilk and some fruit to go along with it.
For more low fat vegetarian recipe ideas, check out this website:
http://www.fatfree.com/