Sophia Kamveris, MS, RD, LDN

22 Mill Street-Suite 105

Arlington, MA 02474

Tel: 617-515-8984
 Fax: 781-274-0269 
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© 2019 by Sophia Kamveris. All Rights Reserved.

 

I’m a huge breakfast fan. The second my feet touch the floor, they are heading towards the kitchen! Now that eggs are no longer the villains in heart disease, I encourage all of my patients to include them in a healthy menu plan and not to rely on protein bars for breakfast! But, I can appreciate that not everyone has the time to cook a hot breakfast but these are some gems I couldn’t wait to share with you. I’m not a stickler for measuring ingredients unless I am baking. Suffice it to say, you can’t mess these up.
Breakfast Burrito 

1/2 cup diced tomato
2T chopped onion
2T diced green, red, or yellow pepper
1/2 cup egg substitute or 2 whole eggs
1 whole wheat 6” tortilla 

2Tbl (bottled) salsa
2Tbl low fat shredded cheese or 1 slice Sargento Ultra Thin cheese (flavor of choice)
Avocado; optional (but my fave!)

  1.  Saute first 3 ingredients for 2-3 minutes.

  2.  Add in eggs and cook 2-3 minutes.

  3.  Spread out in tortilla. Add in eggs. Top with the cheese and salsa (and sliced avocado). Roll, wrap in foil, and run!

Texas Muffin Tin Egg Souffles

1/4 teaspoon baking soda
1/4 cup milk
1/2 teaspoon oil (not olive oil)
4 whole eggs and 1/2 cup egg whites
Low fat shredded cheese; whatever flavor you like!
Veggies of choice, bacon, sausage scrambles, etc (cooked ahead of time)

I like the Texas tins because they are bigger; six slots versus 12

  1. Coat the insides of the tin with a cooking spray.

  2. Mix the first four ingredients in a bowl (egg mixture) and put aside.

  3. Add your veggies to the bottom of the tins.

  4. Add a dollop of cheese on top of the veggies.

  5. Pour egg mixture into each tin; filling up 3/4 way to the top.

  6. Bake for 20-25 minutes at 375 degrees.

  7. Let them cool and then remove from pan. Freeze and reheat as needed!

 

Whole Wheat Buttermilk Blueberry Pancakes

Yield: 6-8 pancakes

 

1 large egg
8 oz *buttermilk
2T canola oil
1⁄2 cup wild blueberries (optional)

1T sugar
1 tsp baking powder
1⁄2 tsp salt
3⁄4 c white flour
1⁄4 c whole-wheat flour
1 tsp ground flax seed (optional)

*To make buttermilk, add 1T white vinegar to 8 oz low fat milk; cover and refrigerate overnight

  1. Combine all of the dry ingredients in a large bowl. Combine egg, milk, and oil in a small bowl and mix well.

  2. Add liquid mixture into flour mixture and stir until dry ingredients are just moistened. (Note: over mixing bursts the tiny bubbles that are full of carbon dioxide that make puffy pancakes! It also develops gluten, which can lend a rubbery texture to your pancakes)

  3. Fold in the blueberries, being careful not to over stir.