Maple Banana Nut Waffle

Serves: 1

Ingredients:
1 gluten free frozen waffle. (The brand I buy has 2 g sugar in 1 waffle.)
1 banana, sliced
1/4 cup walnuts, chopped (optional)
1 1/2 teaspoons 100% pure maple syrup

Directions:
Toast waffle according to package directions. Top with remaining ingredients. If you do not want nuts on your waffle, eat them separately. Or, have with another source of protein that is low in sugar, such as: a cooked egg or cottage cheese.

Apple Cherry Muffins

Although this recipe has all-purpose flour and granulated sugar, I decided to make it because it has a lot of healthy ingredients. I also like the texture of muffins made with some white flour. To stay under 10 g sugar, eat 1/2 of a muffin. Or, bake them in a mini muffin pan instead.

Makes: 12 muffins

Ingredients:
1 egg
3/4 cup whole milk
3/4 cup dried cherries
1 green apple, peeled, cored, and finely chopped or shredded
1/2 cup vegetable oil
1 cup all-purpose flour
1 cup quick cooking oats
1/3 cup sugar
1 tablespoon baking powder
1 teaspoon salt
1/4 teaspoon allspice
2 teaspoons cinnamon
1/4 cup ground flax seed

Directions:
Preheat oven to 400 degrees. Line a muffin pan with paper liners. In a bowl, beat egg and milk together. Separate any cherries that are stuck together. Add all the rest of the ingredients to the egg and milk mixture and stir until combined. Divided batter equally between muffin cups and bake for 15 to 20 minutes. Have with a glass of water and a good source of protein that doesn’t have sugar, such as a scrambled egg.

Peanut Ginger Balls

Makes: about 8 balls

Ingredients:
1/3 cup creamy organic peanut butter
1/2 cup quick cooking oats
1/4 cup ground flax seeds
1 tablespoon honey
1/8 cup dry-roasted peanuts, chopped
1/4 teaspoon ground ginger

Directions:
Thoroughly mix ingredients together and shape into 1-inch balls. Refrigerate in an airtight container for up to one week. Have with a glass of water.

Egg, Ham, and Honey Mustard Sandwich

Serves: 1

Ingredients:
2 slices bread not made with enriched flour (I used an organic multigrain oat bread.)
1½ tablespoons unsalted butter, divided
1 egg
1-1.5 oz. ham steak*
½ teaspoon mayo
½ teaspoon yellow mustard
½ teaspoon honey
1 orange, optional

*I like to use a fully cooked hickory smoked ham steak. According to the package directions, it can be heated up in the microwave in a covered dish with 1/4 cup water for 4 minutes. If your grocery store doesn’t sell that, any cooked ham will work.

Directions:
In a microwave safe dish, microwave 1 tablespoon butter until melted. Brush butter on both sides of bread. Toast in a non-stick pan over medium-high heat until golden brown on both sides. In a small non-stick pan, melt ½ tablespoon butter. Crack egg into a small bowl. Break yolk with a fork and stir a few times to slightly combine yolk and egg white. Fry egg in butter until firm, flipping one or two times while cooking. Heat ham according to package directions. Mix mayo, mustard, and honey together. To build the sandwich, spread one side of the toasted bread with half of the mayo, mustard, honey mixture. Top with egg and ham. Spread the ham with the rest of the mixture and top with the other slice of bread. Have with a glass of juice from one freshly squeezed orange (not pictured) or a glass of water.