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Breakfast

COTTAGE CHEESE-PANCAKES
If you want protein with your breakfast, you must try this one!  It is a light and fluffy version of the classic pancake.  Spray nonfat butter and sugar free syrup before eating.

1 cup cottage cheese
2 eggs (can use egg beaters)
1/2 stick butter, melted (or try 1/4 stick and 1/4 cup plain yogurt or purred baby prunes)
3/4 cup whole wheat flour (or for individuals whom have celiac Sprue disease, use gluten free wheat free flour found in your nearest specialty store)
1 Tbsp baking powder
1 tsp salt
1/2 tsp, nutmeg (optional)
1 Tbsp. sugar  (can use Splenda)

In a bowl, stir the cottage cheese, eggs, butter and milk together. Add the flour, baking powder, sugar, salt, and nutmeg, and blend until mixed. Spray a griddle with cooking spray and place over medium heat. Spoon out the batter and spread evenly. Flip the pancake when you see small air bubble form; about 3-4 minutes. Cook another minute or 2.

Makes about 12 4" pancakes
Per pancake (made the regular way and not the optional way  I have also given you).
97 calories
5 g protein
5 g fat
8 g carbohydrate(1 g fiber, 2 g starch)

3 MINUTE OATMEAL OR STEEL CUT OATMEAL
(Steel cut oatmeal has a higher glycemic value with the others following:
3 minute, 1 minute, and the individual packages coming in last place. This means the higher glycemic value of a food it has, the longer it takes for the food to be metabolized. You stay fuller longer, which also means less insulin spikes in the body that contributes to fat deposition.

• Add 1-2 tsp of raw almonds, pecans, or walnuts on top of cereal with splenda, or stevia (sugars that are allowed). A little nonfat milk or nonfat coffee-mate and whoa-lah!!!! 
• Oh yes, one more thing, add a few strawberries, peaches or blueberries which makes for a nice meal.

• One-two teaspoons of nuts.

• Beat four egg whites or one-cup eggbeaters with one whole egg. 
  Spray pan with Pam.
• Use vegetables such as peppers, onions, green chile and mushrooms and cook.
  Serve with dry wheat toast use nonfat butter.

• Use nonfat milk or water and add crushed ice 
  Add ½ banana, 
• ¼ cup strawberries. Blueberries, or pineapple for a change of taste. Mmmmmmmmhhhhhhh good!!!!!!!!!!!!!

• Add 65% lean bacon to your eggs with any vegetable and nonfat cheese. Use wheat tortillas or low fat tortillas and grill or bake them. 
• Add salsa if you want a spicy breakfast!!!!!!!!

• Read the box!!!!! 
• Add and egg beater and small juice to the meal.

• Make sure the sugar is low and the fat with a protein content of 12-20 grams.