Chef Dave’s Corner

AHHHH, breakfast the first meal of the day, but the most difficult to figure out. As a chef I don’t find breakfast any more difficult than any other meal. Perhaps it’s because I don’t look at breakfast as a pancake and eggs “meal” fest. I’m sure you have heard this before, but let me mention it again. Before motorized farming equipment and machines man had to do most of the work with good old man power. The largest meal of the day was breakfast, which consisted of lots of protein and of course carbs. Eggs, bacon, pork chops, and even steak were a typical breakfast item. Followed by grits or oatmeal, and yes even cold pasta.

For the past 30 or so years we have been tweaked by large companies to eat their so-called breakfast items. Hot and Cold cereals, Pastries (which to me are dessert items), breads such as bagels and toast, eggs, sausage, ham, and bacon for protein (bacon is considered a fat not protein). No wonder many have a hard time with breakfast.

Lunch and dinner never gives us they same problem, why you ask? It is because the choices are much broader. This is where I give you permission to have the same choices for breakfast as you do for dinner.

Below are a few item to help you on your search to the perfect early morning meal , yes some are no brainers to most of us, but I’m sure a few may catch you off guard. The main objective is to make sure you getting in at least 4 to 5 ounces of protein and at least 1- 2 servings of fruits and vegetables at every meal.

• Half a bagel with peanut butter and raisins, and bring along a serving of non-fat milk.

• Warm up leftover pizza; serve with ½ cup berries

• ½ soft pretzel, string cheese, and fresh fruit

• Pair up a container of light non fruited yogurt, whole wheat Triscuits , and carrot sticks.

• Microwave a frozen pancake, spread with peanut butter, top with sliced bananas, and roll it up.

• Layer one or two slices of turkey breast, and one slice of cheese on a whole wheat tortilla, and serve with a piece of fruit.

• Make a breakfast parfait with layers of light fruit flavored yogurt, sliced fresh fruit, and crunchy no-sugar added cereal.

• Swirl unsweetened applesauce and dried cranberries into a packet of hot oatmeal. Serve with a cup of non-fat milk.

• Cottage cheese with fresh fruit and teaspoon of nuts

• Cottage cheese with apple butter on whole grain toast

• Vanilla yogurt with fresh berries

• Vanilla yogurt with mandarin oranges or pineapple

• Fruit yogurt with ½ cup of granola

• Whole grain toast (warm) spread with peanut butter, topped with thin apple slices

• Banana with peanut butter and raisins

• English muffin, toasted with a small pat of butter – topped with a cooked egg and tomato slice

• Whole grain toast topped with scrambled egg with ketchup or Tabasco sauce on the side

• Scrambled eggs with toast

• Turkey sausages with toast and one scrambled egg

• Easy scrambled flavored eggs: sprinkle eggs with oregano, basil and garlic salt when cooking

• Easy scrambled protein: toss in grated cheese, ham cut in cubes or diced roastbeef during last minute of cooking

I could go on forever, but the key is “Think Outside the typical breakfast Barriers”.

Cook Smart…

Chef Dave

I’m always approached by people wanting more breakfast ideas that are healthy. After several attempts in my kitchen the “Crust Less Vegetable Quiche” was a winner. I did not want a crust because I wanted to keep this breakfast dish light and full of veggies and the crust would turn soggy within 30 minutes. I like to top this dish with fat free sour cream and mild salsa.

Cook Smart…

Chef Dave

Vegetable Crust Less Quiche

Servings: 6

1 Tablespoon olive oil

1 Medium carrot, cut length

1 cup asparagus tips

3 medium green onions, minced

½ cup frozen peas, thawed

2 Tablespoon fresh parsley, minced

4 large Eggs, beaten

2 Tablespoon Low fat milk

2 ounces low fat feta cheese, crumbled

¼ teaspoon dried thyme

Dash black pepper

½ cup fresh bread crumbs

Directions

1. Preheat oven 375F.

2. Heat oil in large skillet.

3. Add the carrots and asparagus tops and sauté, over medium heat for 3 minutes.

4. Stir in the green onions and sauté for 1minute.

5. Stir in peas and parsley and remove from heat.

6. In a small mixing bowl, combine beaten eggs with the milk, feta and thyme.

7. Stir in the skillet mixture and add a little pepper.

8. Using pan spray coat a 10 inch round pan until all sides are coated.

9. Next line the bottom with half the crumbs and pour the vegetable mixture in.

10. Top with the remaining crumbs.

11. Bake for 20 to 25 minutes, or until set and top is golden brown.

12. Let stand for 10 min before cutting to give the pie a chance to set and hold together when sliced.

Nutrition: 150 calories, total fat 7g, saturated fat 2g, sodium 260mg, carbohydrates 13g, fiber 2g, sugars 4g, protein 9g.