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A low-sugar diet provides endless benefits for your heart and your overall health. So, why not start cutting sugar from your diet with the first meal of the day? These breakfast selections range from quick morning fixes for active weekdays to elaborate weekend spreads. B reakfasts Low Sugar ®

Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

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Page 1: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

A low-sugar diet provides endless benefits for your heart and your overall health. So, why not start cutting sugar from your diet with the first meal of the day? These breakfast selections range from quick morning fixes for active weekdays to elaborate weekend spreads.

BreakfastsLow Sugar

®

Page 2: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

Table of Contents

Baked Eggs Florentine

Country Quiche

Homestead Waffles

Blushing Eggs with Olives

Microwave Scrambled Eggs with Yogurt and Pineapple Juice

Bacon, Onion, and Mushroom Focaccia

Waffle Iron Whole Wheat Waffles

Easy Sugarless Strawberry Jam

Basic Oatmeal

Seven Grain Bread

Ham Scrambled Eggs

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Low Sugar Breakfasts ®

Page 3: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS¼ tsp nutmeg, grated8 eggs1 10oz package frozen chopped spinach, thawed½ cup half and half1 cup Swiss cheese, grated4 slices pumpernickel rye bread, toasted (optional)Salt and pepper, to taste

COOKING DIRECTIONSPreheat oven to 325°F. Place spinach in a sieve and press to squeeze out as much water as possible. Spread spinach in bottom of 4 lightly buttered shallow ramekins or individual gratin dishes. Drizzle each with 1 tbsp half and half. Season with nutmeg and salt and pepper to taste.

Carefully break 2 eggs into each dish. Drizzle with remaining milk and sprinkle with cheese. Bake 12-15 minutes, until whites are just set and cheese is melted. Serve with toast if desired.

Baked Eggs Florentine

1

Preparation time: 5 min Cooking time: 15 min Servings: 4

NUTRITION FACTS PER SERVING

Calories 430% Calories from Fat 56.5%

Total Fat 27gSaturated Fats 12gMonounsaturated Fats 9gPolyunsaturated Fats 3.5g

Cholesterol 470mg

Sodium 630mg

Total Carbohydrates 20gDietary Fiber 3.8gSugar 3g

Protein 26g

Low Sugar Breakfasts

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Page 4: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS½ cup onion, chopped1 tsp unsalted butter3 eggs, beaten1 cup skim milk¼ tsp ground nutmeg½ lb fat free Swiss cheese, shredded6 bacon slices, cooked, crumbled2 tbsp all-purpose flour1 frozen 9 inch pie shellSalt and pepper, to taste

COOKING DIRECTIONSPreheat oven to 400°F. Melt butter in a heavy nonstick skillet over medium-high heat. Sauté onion 5 minutes, or until tender. Transfer onion, Swiss cheese, bacon, and all-purpose flour to a bowl. Combine eggs, milk, and nutmeg in another bowl.

Season with salt to taste; stir in onion mixture. Pour into pie shell and bake 25-35 minutes, or until center is set.

Country Quiche

2

Preparation time: 10 min Cooking time: 30 min Servings: 6

NUTRITION FACTS PER SERVING

Calories 310% Calories from Fat 49.4%

Total Fat 17gSaturated Fats 6.1gMonounsaturated Fats 6.9gPolyunsaturated Fats 2g

Cholesterol 130mg

Sodium 520mg

Total Carbohydrates 18gDietary Fiber 0.5gSugar 4.8g

Protein 20g

Low Sugar Breakfasts

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Page 5: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS2 cups all-purpose flour½ tsp salt2 tsp baking powder1 tsp baking soda3 large eggs¼ cup unsalted butter, melted and cooled slightly2 cups buttermilk

COOKING DIRECTIONSPreheat waffle iron. Sift first 4 ingredients together in a large bowl. Combine next 3 ingredients in another bowl, mixing thoroughly. Stir buttermilk mixture into dry ingredients. Whisk vigorously until thoroughly mixed.

When hot, lightly brush waffle iron surface with oil. Pour batter to cover about ¾ of its surface. Close cover and bake about 5 minutes or until iron stops steaming. Open cover and use fork to remove waffle.

Continue with the remaining batter. Serve immediately with desired toppings or keep warm in 200°F oven until ready to serve.

Homestead Waffles

3

Preparation time: 10 min Cooking time: 5 min Servings: 6

NUTRITION FACTS PER SERVING

Calories 320% Calories from Fat 36.6%

Total Fat 13gSaturated Fats 7.1gMonounsaturated Fats 3.9gPolyunsaturated Fats 1.2g

Cholesterol 130mg

Sodium 680mg

Total Carbohydrates 37gDietary Fiber 1.1gSugar 5g

Protein 11g

Low Sugar Breakfasts

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Page 6: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS1 small head iceberg lettuce, shredded8 black olives, sliced8 hard-boiled eggs2½ oz canned tomato purée2¼ oz soft cream cheese1 tbsp salt and pepper1 tbsp mayonnaiseSalt and pepper, to taste

COOKING DIRECTIONSCut eggs in half lengthwise and scoop out yolks; mash. Combine yolks, cheese, tomato purée, and mayonnaise in a bowl. Beat well to give a soft piping consistency, adding more mayonnaise if necessary.

Season with salt and pepper, to taste. Pipe mixture back into egg whites. Serve on a bed of shredded lettuce and top with olive slices.

Blushing Eggs with Olives

4

Preparation time: 15 min Cooking time: 0 min Servings: 16

NUTRITION FACTS PER SERVING

Calories 63% Calories from Fat 65.7%

Total Fat 4.6gSaturated Fats 1.7gMonounsaturated Fats 1.7gPolyunsaturated Fats 0.6g

Cholesterol 110mg

Sodium 72mg

Total Carbohydrates 1.8gDietary Fiber 0.4gSugar 1g

Protein 3.7g

Low Sugar Breakfasts

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Page 7: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS¼ cup butter¼ cup pineapple juice¼ cup plain lowfat yogurt½ tsp salt8 eggs½ tsp black pepper

COOKING DIRECTIONSPlace butter in a microwave-safe bowl. Microwave on high until butter melts. Add remaining ingredients and mix well. Microwave on high until eggs are set but still slightly moist, about 2 minutes.

Remove from microwave and cover until eggs become firm, about 2-3 minutes.

Microwave Scrambled Eggs withYogurt and Pineapple Juice

5

Preparation time: 5 min Cooking time: 5 min Servings: 4

Low Sugar Breakfasts

NUTRITION FACTS PER SERVING

Calories 320% Calories from Fat 75.9%

Total Fat 27gSaturated Fats 12gMonounsaturated Fats 8.9gPolyunsaturated Fats 3.1g

Cholesterol 460mg

Sodium 730mg

Total Carbohydrates 6gDietary Fiber 0.1gSugar 4.8g

Protein 15g

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Page 8: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS1 loaf wheat bread dough, thawed until warm and bubbly2 tbsp olive oil6 slices bacon, cut into 1 inch pieces1 medium onion, thinly sliced¼ tsp Italian seasoning½ lb mushrooms, sliced

COOKING DIRECTIONSRoll dough into a 10x15 inch rectangle. Place on a greased cookie sheet. Let rise 30 minutes. Brush with half the oil. Lightly sprinkle with herbs. Press dough down with fingers to form a dimpled surface.

Preheat oven to 400°F. Sauté bacon 3-4 minutes in a heavy nonstick skillet over medium-high heat, or until browned. Add onions and mushrooms and cook another 4-5 minutes, or until very tender. Discard drippings.

Spread bacon, onion, and mushroom mixture over dough. Bake 15-20 minutes.

Bacon, Onion, and Mushroom Focaccia

6

Preparation time: 10 min Cooking time: 20 min Servings: 8

NUTRITION FACTS PER SERVING

Calories 75% Calories from Fat 72%

Total Fat 6gSaturated Fats 1.3gMonounsaturated Fats 3.6gPolyunsaturated Fats 0.7g

Cholesterol 6.6mg

Sodium 140mg

Total Carbohydrates 2.8gDietary Fiber 0.8gSugar 1.1g

Protein 3g

Low Sugar Breakfasts

8

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Page 9: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS1½ cups whole grain flour¼ cup all-purpose flour2 tsp baking powder2 eggs, separated1½ cups skim milk3 tbsp vegetable oil2 tbsp honey

COOKING DIRECTIONSPreheat waffle iron. Combine whole grain flour, all-purpose flour, and baking powder in a bowl. Beat egg yolks until lemon colored. Stir in milk, oil, and honey. Blend well and add to flour mixture. Mix thoroughly.

Beat egg whites until stiff; fold into batter. Pour batter into iron, in batches, without overfilling.

Close cover and bake about 5 minutes or until iron stops steaming.

Waffle Iron Whole Wheat Waffles

7

Preparation time: 15 min Cooking time: 10 min Servings: 10

NUTRITION FACTS PER SERVING

Calories 150% Calories from Fat 36%

Total Fat 6gSaturated Fats 0.8gMonounsaturated Fats 1.2gPolyunsaturated Fats 3.5g

Cholesterol 44mg

Sodium 120mg

Total Carbohydrates 21gDietary Fiber 2.3gSugar 5.6g

Protein 5.4g

Low Sugar Breakfasts

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Page 10: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS1½ tbsp tapioca¼ cup frozen apple juice concentrate1½ cups frozen strawberries, whole or sliced

COOKING DIRECTIONSBlend frozen strawberries and apple juice in a blender; do not purée. In a medium saucepan, add mixture to tapioca; let stand 5 minutes. Slowly bring to a boil on medium heat, stirring constantly.

Remove from heat and cool 20 minutes. Pour into clean containers and store in refrigerator. (Use within 3 weeks.) Makes 2 cups (about 1 tsp per serving.)

Easy Sugarless Strawberry Jam

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Preparation time: 10 min Cooking time: 5 min Servings: 100

Low Sugar Breakfasts

NUTRITION FACTS PER SERVING

Calories 2% Calories from Fat 4.3%

Total Fat 0gSaturated Fats 0gMonounsaturated Fats 0gPolyunsaturated Fats 0g

Cholesterol 0mg

Sodium 0.1mg

Total Carbohydrates 0.4gDietary Fiber 0gSugar 0.1g

Protein 0g

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Page 11: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS2 cups water1 cup old fashioned oats

COOKING DIRECTIONSBring water to boil in a saucepan. Add oats. Reduce heat and simmer uncovered until oatmeal is thick, about 10-15 minutes.

Basic Oatmeal

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Preparation time: 5 min Cooking time: 15 min Servings: 3

Low Sugar Breakfasts

NUTRITION FACTS PER SERVING

Calories 57% Calories from Fat 10.1%

Total Fat 0.6gSaturated Fats 0.1gMonounsaturated Fats 0gPolyunsaturated Fats 0g

Cholesterol 0mg

Sodium 190mg

Total Carbohydrates 11gDietary Fiber 2.7gSugar 0g

Protein 2.4g

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Page 12: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS2 tsp flax seeds1 cup cracked seven-grain flour1 cup bread flour2½ cups warm water1 tbsp dough enhancer¼ cup honey2 tsp sesame seeds1½ tbsp instant yeast¼ cup sunflower seeds1¼ tbsp salt3 cups whole grain flour

COOKING DIRECTIONSIn a large mixing bowl, combine one-third of the whole wheat flour, plus all the other bread flours, the dough enhancer, yeast, warm water, oil, honey and seeds. Then add salt and the remaining whole wheat flour until dough becomes stiff and cleans the side of mixing bowl. By hand, knead bread for 7-10 minutes when it becomes elastic and smooth with small bubbles/blisters beneath the surface. Form into 2 loaves. Let rise in a slightly warm oven or warm place until it doubles its size, about 30-60 minutes. Bake at 350°F for 25-30 minutes. Top and sides will turn a golden brown when done. A hollow sound when tapping the bottom indicates that the bread is cooked through.

Seven Grain Bread

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Preparation time: 20 min Cooking time: 25 min Servings: 25

NUTRITION FACTS PER SERVING

Calories 110% Calories from Fat 11.5%

Total Fat 1.4gSaturated Fats 0.2gMonounsaturated Fats 0.2gPolyunsaturated Fats 0.8g

Cholesterol 0mg

Sodium 380mg

Total Carbohydrates 23gDietary Fiber 3gSugar 3.9g

Protein 4.1g

Low Sugar Breakfasts

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Page 13: Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

INGREDIENTS3 slices of cooked ham, cut into pieces2 eggs, lightly beaten1 tsp unsalted butter

COOKING DIRECTIONSMelt butter in a heavy nonstick skillet over medium high heat. Sauté ham strips 3-4 minutes, stirring with a wooden spoon until lightly browned. Add eggs and stir 1-2 minutes, until just set.

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Preparation time: 5 min Cooking time: 5 min Servings: 1

Low Sugar Breakfasts

NUTRITION FACTS PER SERVING

Calories 370% Calories from Fat 63.2%

Total Fat 26gSaturated Fats 9.4gMonounsaturated Fats 10gPolyunsaturated Fats 3.4g

Cholesterol 490mg

Sodium 1400mg

Total Carbohydrates 5.9gDietary Fiber 1.1gSugar 2.1g

Protein 28g

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Ham Scrambled Eggs

®

QualityHealth’s Diet & Weight Loss Health Center

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