Great Breakfast Idea from the South Beach Diet

Not everything about the South Beach Diet is worth following, but this recipe has proven to have real lating power because it's both healthy and delicious -- and is a great light breakfast to have before or after boot camp. If you give it a try, let us know! (Photo and recipe via The Shrinking Sisters.)

South Beach Quiche Cups

• 1 package (10 ounces) frozen chopped spinach
• 3/4 cup liquid egg substitute
• 3/4  cup shredded reduced-fat cheese
• 1/4 cup diced green bell peppers
• 1/4 cup diced onions
• A pinch of jalapeño flakes or a dash of hot sauce

1. Microwave the spinach for 2 1/2 minutes on high.  Drain the excess liquid.
2. Line a 12-cup muffin pan with foil baking cups.
3. Spray the cups with cooking spray.
4. Combine the egg substitute, cheese, peppers, onions and spinach in a bowl.
5. Mix well.
6. Divide evenly among the muffin cups.
7. Bake at 350 degrees for 20 minutes.

A serving is two quiche and contains 77 calories, 9 g protein, 3 g carbohydrates, 3 g fat, 2 g saturated fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber.

Veggie and Cream Cheese Omelet

From Shape Magazine: This hot breakfast item is ready in less than 20 minutes!

Serves: 1
Prep Time: 10 min.
Cook Time: 7 min.

• Cooking spray


• 1 cup sliced vegetables (pick any combo: broccoli, mushrooms, tomatoes, peppers, spinach) and fresh herbs (like parsley or basil)


• 2 eggs


• 2 tablespoons water


• 1/4 teaspoon each sea salt and black pepper


• 1 tablespoon lowfat cream cheese


• 1/2 grapefruit

1. Lightly coat a nonstick sauté pan with cooking spray. Add vegetables and herbs; sauté for about 4 minutes or until soft, depending on vegetables. Drain excess water; set aside. Whisk eggs, water, salt, and pepper together in a bowl. Return pan with vegetables to the stove top; pour in egg mixture. Cook for about 3 minutes or until omelet is set.


2. Top omelet with cream cheese and fold in half. Garnish with fresh herbs if desired. Section grapefruit half and serve with the omelet.

Nutrition Information
254 calories
13 g fat
5 g saturated fat
18 g carbs
18 g protein
2 g fiber

Fast and healthy breakfast ideas

Getting a healthy and fast breakfast in before heading out for the day can be a challenge. Grandma was right when she said breakfast was the most important meal of the day. A healthy, well balanced breakfast will help fight hunger and help prevent over eating in the later part of the day. Here are Three of my favorite fast and healthy breakfast ideas to start the day off in the right direction:

1. Breakfast in a bag.
Makes 2 servings

1 C whole grain chex cereal
1 C whole grain cheerios cereal
1/4 C raisins
1/4 C dried cranberries (craisins)
1/4 C almonds or walnuts
Put all ingredients in a bowl and toss to mix. Divide mixture in half and place
in two baggies.

This makes a quick and healthy breakfast on the run, especially when you
wash it down with a glass of low-fat milk or 100% fruit juice.

Nutrition information per serving:
320 calories, 10 g fat*, 1 g saturated fat, 54 g carbohydrate, 7 g dietary fiber,
15 g sugar, 280 mg sodium, 7 g protein.
*The fat supplied by the nuts is healthy-monounsaturated and omega-3 fatty acids!

2. Yummy Banana Bread Oatmeal
Makes 1 serving

1 packet of maple flavored oatmeal
2 tbsp walnuts
1 tbsp peanut butter
1/2 banana
1 cup milk
1 tsp Molly McButter
Put 1 cup of water in a coffee pot and set the timer the night before to go off about 15 minutes before breakfast time. Empty contents of oatmeal packet in a bowl along with walnuts and Molly McButter the night before and cover with a napkin next to coffee pot. In the morning, take 1 cup of hot water and carefully pour in the bowl stirring until desired consistency. Next, add peanut butter and mash or slice 1/2 banana. Add milk as desired.
This makes a nice warm, yet fast breakfast that will keep you satisfied.

3. Sunrise Egg Burrito 1 Serving
Makes 1 serving

2 large eggs
1 whole wheat tortilla
1 Tbsp salsa
1 Tbsp shredded Mexican style cheese
Excellent addition: Add 2 Tbsp canned refried beans
for extra fiber, protein and complex carbohydrate.

1. Beat the eggs in a small microwave-safe bowl.
2. In the microwave, cook the eggs on high for one minute, then stir.
If eggs are not yet set, microwave for another 30 seconds. When
finished the eggs should not be runny.
3. Place the tortilla on a plate and heat for 30 seconds in the microwave.
4. Wrap up the eggs and other ingredients in the tortilla and place in foil to keep warm. Enjoy!
5. Complete your healthy breakfast with a glass of low fat milk and a piece
of fruit.

Nutrition Information per burrito:
290 calories
13 g total fat
5 g saturated fat
32 g carbohydrate
3 g dietary fiber
10 g protein
Good source of calcium and iron.