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Breakfast Fit For A Champ-
By Jeanette Jenkins
 Attention men of all ages and professions.
Here’s a word to the wise: Start your day with a well-balanced breakfast
– the most important meal of the day – and you can have the energy and
body of a champion. It can be easier than you think to enjoy tasty,
healthy breakfast recipes that you can even take a step further and
surprise your special someone with breakfast in bed. Remember, real men
cook!
Whole Wheat Breakfast Burrito
Breakfast burritos are a great option for those mornings when you want
to start your day with a little spice. They are also perfect when you
need something “on the go.”
1 serving
3 large egg whites
½ tablespoon olive oil
1 low-fat turkey sausage (about 3 ounces)
¼ cup chopped onions
1 six-inch whole wheat tortilla
8 cherry tomatoes, cut in halves
2 tablespoons prepared salsa
Beat the egg whites in a small bowl. Heat ¼ tablespoon of the olive oil
in a small frying pan and brown the turkey sausage over medium heat
until cooked through, about 8 minutes. Remove from pan and slice into
pieces. In the same pan, heat another ¼ tablespoon of olive oil and
sauté the onions until translucent. Add the egg whites and scramble
until cooked. Remove pan from the heat, add the turkey sausage pieces
and cherry tomatoes, cover and set aside as you prepare the tortilla. In
large skillet sprayed with cooking spray, warm the tortilla on both
sides. Place the tortilla on a flat surface, mound the egg mixture in
the center of the tortilla, top with salsa, and roll into a burrito.
Egg BLT Pita Pocket
A healthier twist to an all-time favorite. 1 serving
1 (6 ½“) whole wheat pocket pita
2 eggs, poached firm (see recipe for Fast-and-Easy Poached Eggs)
2 romaine lettuce leaves
4 tomato slices
2 slices turkey bacon, cooked
Cut pita in half and fill each “pocket” with one poached egg, two slices
of tomato, one leaf of lettuce, and one slice of turkey bacon.
Guilt-Free Breakfast Quesadilla
The wide variety of cheese in the dairy department can become confusing,
so keep in mind that organic cheese and other organic milk products come
from cows that have not been injected with hormones and feed on grass
that has not been treated with chemical pesticides or herbicides. One of
my favorite cheeses for this recipe is an organic reduced-fat Monterey
Jack. Instead of low-fat sour cream for dipping, I have chosen plain
Greek yogurt, which resembles the taste of sour cream but it is lower in
calories, higher in protein, and contains active bacteria cultures. If
you feel you need one more tablespoon, go ahead – it’s guilt free! 1
serving
4 large egg whites
½ tablespoon olive oil
¼ cup chopped onions
1 small jalapeño pepper, diced
¼ cup diced red and yellow peppers
¼ cup shredded organic Monterey Jack reduced-fat cheese
2 teaspoons ground pepper
2 (6“) whole wheat tortillas
2 tablespoons prepared salsa
2 tablespoons Greek yogurt
In a small bowl beat the egg whites until blended and frothy. In a
medium skillet, warm the olive oil over medium heat. Sauté the onions
and peppers for one minute and then add the egg whites and ½ of the
cheese. Continue to cook without stirring until egg mixture is firm,
flip and cook until underside is lightly browned. Remove the eggs to a
heated plate and set aside. Place one tortilla in the pan and top with
the cooked eggs. Sprinkle the remaining cheese and ground pepper over
the eggs and top with the second tortilla. Immediately flip once, heat
for about 15 seconds, and remove from heat. Cut the quesadilla quarters
and serve with the salsa and yogurt on the side for dipping.
Oatmeal Egg White Breakfast Frittata
This is a good, healthy alternative to pancakes, and one of my personal
favorites. Using oatmeal instead of refined flour makes this dish higher
in fiber and more nutritious than a pancake. 1 serving
3 large egg whites
¼ cup rolled oats
½ tablespoon olive oil
½ cup low sodium, low-fat organic cottage cheese
½ cup strawberries, sliced
½ cup banana, sliced
¼ cup applesauce
In a small bowl, mix the egg whites and oatmeal together. Heat the olive
oil in a heavy small frying pan over medium heat. Pour the oatmeal and
egg white mixture into the warm pan and cook without stirring for 3-4
minutes until browned underneath. Turn and brown the flip side for 2-3
minutes. Serve topped with the cottage cheese, fruit and apple sauce.
Veggie Egg White Frittata
This savory frittata (an Italian-style omelet that’s browned on both
sides) is packed with flavor and nutrition. 1 serving
4 large egg whites
½ tablespoon olive oil
¼ cup chopped onions
¼ cup mushrooms
1 teaspoon finely chopped garlic
4 cherry tomatoes, quartered
2 cups of fresh raw chopped spinach
¼ cup water
Beat the egg whites in a small bowl just until white and frothy. In a
medium skillet, heat the olive oil over medium heat and sauté the
onions, mushrooms and garlic until they begin to wilt. Stir in the
tomatoes, spinach and ¼ cup of water, covering the skillet so the steam
from the water cooks the spinach. Once the spinach has wilted and all of
the water has been absorbed, pour the egg whites evenly over the
vegetables and cook until slightly firm and bottom side is browned. Flip
carefully and continue to cook until underside is browned. You can also
finish this frittata under a pre-heated broiler in about 5-6 minutes
instead of trying to flip it if you are using an oven-proof skillet.
Place the pan on the top shelf and watch it carefully so it doesn’t
burn.
Egg White Turkey Scramble
This is a favorite breakfast meal among fitness competitors, athletes
and body builders, packed full of protein to help you rebuild muscle
fibers and burn fat. 1 serving
4 ounces lean ground turkey
1 fresh basil leaf, chopped or 1 teaspoon of dried basil
1 fresh sage leaf, chopped or 1 teaspoon of dried sage
1pinch of sea salt or Himalayan salt
2 teaspoons fresh black pepper
¼ cup chopped onions
1 clove garlic, minced
½ tablespoon olive oil
4 large egg whites, beaten
8 cherry tomatoes, quartered
Using clean hands, combine the ground turkey, basil, sage, sea salt and
pepper in a small bowl. In medium skillet over medium heat, sauté the
onions and garlic with half of the olive oil for 1-2 minutes. Add the
seasoned turkey to the skillet and continue to cook, stirring constantly
until the turkey is thoroughly done through. Add the cherry tomatoes to
the turkey mixture and cook for 1 minute. Remove the turkey mixture from
the skillet with a slotted spoon and discard any excess fat, wiping the
pan with paper towel. Lightly coat the skillet with the remaining olive
oil and heat again over medium. Return turkey mixture to the pan, add
the egg whites, sauté for 2 minutes or until egg whites are completely
cooked.
Jeanette’s California Sunshine Protein Smoothie
A smoothie is an excellent choice if you have to have breakfast on the
go. If you pick up a smoothie at the gym or local smoothie shop, be sure
to ask about all of the ingredients so you don’t get one filled with
sugar and a few extra hundred calories. Some of my favorite meal
replacement shakes and supplements that are packed full of nutrients are
available from Isagenix Isalean Shake (www.isagenix.com), Living Fuel Rx
SuperGreens (www.livingfuel.com), and Udo Erasmus’s Wholesome Fast Food
(www.udoerasmus.com). But it only takes a few quick minutes to make a
shake at home. Not only will you know exactly what’s going into your
shake, it’s also bursting with flavor that you won’t find in any
powdered mix. 1 serving
About 1 cup ice
1½ cups water
1 ounce vanilla whey protein (The goal is to get 25-30 g rams of
protein, so you may need more than 1 ounce depending on the brand.)
½ banana, sliced
½ cup orange juice
1 cup mixed berries
Put the ice and water in the blender first and top with the vanilla whey
protein, banana, orange juice and mixed berries. Blend on high speed for
1-3 minutes, or until smooth.
Jeanette Jenkins is president of The Hollywood Trainer, “Nike Elite
Athletes,” host of Lifetime’s “My Workout: Powered by Podfitness.com”
and author of “The Hollywood Trainer Weight-Loss Plan.” For more
information visit:
www.thehollywoodtrainer.com
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