Breakfast Wrap

Serves: 1

2 microwavable sausage links
2 eggs
2 tablespoons whole milk
1/2 tablespoon unsalted butter
1/4 cup Mexican shredded cheese blend, such as: Monterey Jack, Cheddar, Asadero, and Queso Quesadilla cheese
1-10 inch organic tortilla shell that is not made with an enriched flour

Microwave sausage links according to package directions and cut into small pieces. Beat eggs with milk. Melt butter in a small skillet over medium heat. Add eggs. Cook and stir gently until scrambled eggs are firm. Mix in cheese and sausage pieces. Continue cooking until cheese is melted. Roll up egg mixture in the tortilla like a burrito. Have with a glass of water.


French Toast with Strawberries, Blueberries, and Bananas

Serves: 1

2 eggs
1/2 cup milk
2 teaspoons vanilla
1 teaspoon cinnamon
unsalted butter
2 slices bread not made with an enriched flour, such as multigrain oat (The brand I buy has 2 g sugar per slice.)
3 strawberries
handful blueberries
1/2 banana
100% maple syrup, optional

Beat first four ingredients together. Butter electric skillet and set to 350 degrees. Dip bread into mixture. Cook and flip bread until cooked through and golden brown on both sides. Rinse strawberries and blueberries. Hull and slice strawberries. Slice banana. Put fruit on top of French toast. Drizzle lightly with maple syrup. (Although the syrup is natural, it has a lot of sugar in it. If you choose to use it, use it sparingly.) The French toast is made with eggs and milk. However, I still recommend having it with a glass of milk or another good source of protein, such as nuts.

Blueberry Cream Cheese Waffle

Serves: 1

9 fresh blueberries
1 gluten free frozen waffle. (The brand I buy has 2 g sugar in 1 waffle.)
cream cheese, to taste (I buy the full fat version. The brand I buy has 1 g sugar in 2 tablespoons.)

Rinse blueberries and pat dry with paper towels. Toast waffle according to package directions. Spread waffle with cream cheese and top with blueberries. Have with a good source of protein, such as a glass of milk or a handful of nuts.

Sweet Wheat Treats

Serves: 24

1 tablespoon unsalted butter, melted
1/3 cup lightly salted dry-roasted peanuts
4 cups whole grain wheat cereal, like the brand sold in the orange box with athletes pictured on it
1/2 cup light corn syrup
1/3 cup packed brown sugar
1/4 cup organic peanut butter (The brand I buy just has peanuts and sea salt.)
6 tablespoons 60% cacao bittersweet chocolate chips (The brand I buy has 6 g sugar in 16 chips.)

Brush butter in 24 mini muffin cups. Put nuts in a plastic bag. Hit nuts with the back of a spoon to break them into small pieces. Mix nuts with cereal. In a saucepan, bring corn syrup, brown sugar, and peanut butter to a boil stirring constantly. Boil for one minute stirring constantly. Combine boiled mixture with cereal and nuts. When mixture is cool enough to handle, make mounds with buttered fingers in each muffin cup. Work quickly to complete mounds before mixture cools and hardens. Microwave chocolate chips for one minute or until melted. Stir until smooth. Spoon a small amount of chocolate over each mound. Put muffin tin in the freezer for five minutes or until chocolate hardens. Remove mounds from tin and store in an airtight container.

Salisbury Steak with Potatoes

Serves: 3

3/4 lb. lean ground beef (I buy 93% lean/7% fat)
1/4 cup plain breadcrumbs
1 teaspoon Worcestershire sauce
1/2 beef bouillon cube, crushed
3 dashes pepper
vegetable oil
3 cups beef broth
1 purple onion
8 oz. sliced baby bella mushrooms
little potatoes that are microwaveable in the package they are sold in and come with their own seasoning packet
3 tablespoons unsalted butter, melted

Mix together first five ingredients. Shape into three equal-sized burger patties. Grease a skillet with vegetable oil. Heat skillet to 350 degrees. Cook the burger patties until cooked through and no longer pink. Add beef broth. Cut onion into large chunks. Add onion and mushrooms to skillet. Cook for approximately 10 minutes. Microwave potatoes according to package directions. Sprinkle with seasoning. cut potatoes in half. Pour butter over potatoes. Have with a glass of water.