healthy spinach omlet

Source: ER physician Dr. Travis Stork , from his new book, The Doctor's Diet. Start your day off right with this tasty, and healthy, recipe!

Ingredients: 
• Olive oil cooking spray
• 1/4 cup onion, diced
• Handful of baby spinach leaves
• 1 egg, or 3 egg whites
• Dash of nutmeg

Instructions: 
1. Coat a small skillet with the olive oil cooking spray.
2. Sauté onions and spinach until veggies are soft. 
3. Pour egg over the vegetables.
4. Sprinkle in nutmeg and stir slowly while cooking.
5. Flip and cook to desired done-ness.

lower calorie french toast

Source: Nutritionist Keri Glassman 

Ingredients:
Pear and Pecan Topping:

• 1/4 teaspoon pure vanilla extract
• 1/4 cup pear, peeled and chopped
• 1/4 cup oats
• 1 tablespoon almonds, chopped
• 1/8 teaspoon ground cinnamon
• 1 teaspoon honey, divided

French Toast:

• 1 omega-3-enriched egg
• 1 tablespoon low fat milk
• 1/8 teaspoon ground cinnamon
• 1 slice 100 percent whole wheat bread

Directions:

• Place nonstick skillet over medium heat and coat with olive oil cooking spray.
• Combine vanilla, pear, almonds, oats, cinnamon and 1⁄2 teaspoon of honey in small bowl, and stir to coat.
• Add mixture to skillet and cook, stirring 3 to 5 minutes, or until lightly browned. Remove from skillet and set aside.
• Coat skillet once more with cooking spray and return to heat.
• Beat egg, milk, and cinnamon in shallow bowl. With a fork, dip bread into egg mixture. Flip to coat both sides.
• Place bread in skillet and cook, 1 minute per side, or until bread is lightly browned and egg is cooked.
• Top with pear and almond topping and drizzle with remaining honey.

lower calorie cheese and ham quiche

Source: Nutritionist Keri Glassman 

Cook time: 60 minutes
Servings: 2

Ingredients:

• 1 tablespoon and 2 teaspoons wheat germ
• 1 tablespoon ground flaxseed
• 2 omega-3-enriched eggs
• 2 egg whites
• 2 tablespoons low fat milk
• 1/8 teaspoon garlic powder
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon finely chopped fresh tarragon
• 1 teaspoon finely chopped jalapeno
• 2 ounces goat cheese
• 1 cup chopped cooked broccoli
• 2 ounces chopped ham

Directions

• Preheat the oven to 350 degrees. Coat a 6-cup nonstick muffin pan with olive oil cooking spray.
• Combine the wheat germ and flaxseed in a small bowl. Add 1 heaping teaspoon of the mixture to each muffin cup, spreading to coat the bottoms evenly.
• Whisk the eggs, egg whites and milk in a bowl.
• Add the garlic powder, black pepper, tarragon, jalapeno and goat cheese, and whisk until combined.
• Stir in the broccoli and ham. Divide the mixture among the muffin cups, using 1/4 cup measures.
• Bake 30-35 minutes on the middle rack in the oven,  or until the mini quiches are lightly browned on top and a knife inserted in the center comes out clean.
• Let them cool in the pan on a rack for 5 to 10 minutes. Use a knife to loosen the edges from the pan, and remove the mini quiches.