Category: Breakfast

Egg Cups

The Sunshine Inn Blog2 Comments

Egg Cups

  • Servings: 12
  • Difficulty: Easy
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Ingredients

  • 3 eggs
  • 250 ml of egg whites (8 ounces)
  • 1 tbsp of milk
  • salt and pepper
  • 1 cup cooked turkey or chicken chopped
  • 1 cup chopped raw spinach
  • 1/2 cup chopped sun-dried tomatoes

Directions

  1. Preheat your oven to 350.
  2. In a large bowl, whisk 3 eggs, egg whites and milk along with the salt and pepper. In another bowl mix your other ingredients. Your turkey with cilantro and sundried tomatoes. (or variation you like).
  3. Spray muffin tin with non stick cooking spray (I used silicon muffin inserts and he used a silicon muffin pan).
  4. Arrange your ingredients at the bottom of each muffin tin.
  5. Using a soup ladle, put your egg mixture into each tin on top of the other ingredients.
  6. Bake for 15-20 minutes until the tops of the egg cups get big and fluffy and slightly golden brown on top.
  7. Let cool for a few minutes before popping them out of the muffin tin.

Nutrition Per Serving

  • Calories 90
  • Fat 4.9 g
  • Sugar 0.8 g
  • Carbohydrates 2.4 g
  • Protein 6.6 g
  • Fibre 1.2 g

A young chef came to me with this. What he loved about this was the versatility. He has done this at home over a dozen times and each time he uses what he has in the fridge. When he asked if we could do this together he reminded me that depending what I used, this was low in fat, low in cholesterol, with high protein. They can be used as part of breakfast, a protein snack, or as an hors d’oevres.

The prep time includes cooking your chicken or turkey or saussage. The versatility is fun. He has one version he calls Tex-Mex which is 1 avocado diced, 1 diced bell pepper, a little jalapeño and a little cilantro. I tried mine with hot italian sausage. I will say, careful what you use. Mine made this a little oily. If you use something that is fatty, make sure you remove as much of the fat as possible. You can have so much fun with this and make them your own.

Country Biscuits

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Country Biscuits

  • Servings: 12-15 biscuits
  • Difficulty: Easy
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I like biscuits, and who doesn’t, but I had never made them. I asked a friend if I could have her recipe. When I looked it over, I asked, no baking soda? Well, I don’t think I could have upset her more if I tried. “Are you making soda biscuits or country biscuits?” Since these are country biscuits, take heed no baking soda. I’ll never make that mistake again. I modified it a little to reduce the fat and calorie intake. These are easy to make and are delicious.

Ingredients

  • 2 cups of all purpose flour
  • 1 tablespoon of baking powder
  • 1 cup of low fat milk
  • 1/2 cup of melted low sodium low fat margarine
  • 1/4 tsp of salt
  • 1-3 tbsp of sugar (depending on how sweet you like them) I used 1 tbsp

Directions

  1. Preheat oven to 450 degrees.
  2. In a large bowl mix dry ingredients.
  3. Add milk and melted margarine. Stir until moistened. Do not over mix. (best to let the margarine cool a bit before adding)
  4. Immediately drop by heaping tablespoons onto lightly greased or parchment paper lined large cookie sheet.
  5. Cook for 10-12 minutes or until edges turn golden brown.

Nutrition Per Serving, 1 biscuit

  • Calories 97
  • Sugar 1.7 g
  • Carbohydrates 17.2 g
  • Protein 2.2 g
  • Fiber 0.5 g
  • Fat 3.6 g

You can serve these with your main course hot with butter or plain. You can serve them at breakfast with jam or preserves. You can have them plain with stew or soups or any way which way you please. Have fun and make them your own, but remember these are country biscuits.

Corn and Blueberry Muffins

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Corn and Blueberry Muffins

  • Servings: 12 muffins
  • Difficulty: Easy
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Who doesn’t like blueberry muffins? If you are diabetic, you are allowed between 10-25 grams of carbs per snack. Depending how well you have been doing all day. This is at the high end of 26. It can be treat on a day you have been doing well. For calorie conscious it is only 158 calories per muffin. If you calculate that a standard fast food muffin contains an average of 400 calories, this is a good alternative.

Ingredients

  • 1 cup buttermilk (low fat) see below if you can’t find any at grocery store
  • 1 1/2 cup of all purpose flour
  • 1/2 cup of corn meal
  • 6 tbsp of sugar
  • 1 1/2 tsp of baking powder
  • 1/2 tsp of baking soda
  • 1/4 tsp of salt
  • 1 1/2 cup of fresh or frozen blueberries
  • 3 tbsp of canola or vegetable oil
  • 1 egg
  • 1 tbsp of grated lemon zest (approx. 2 lemons)

Directions

  1. Preheat oven to 400 degrees and line muffin tin with either paper liners or silicone liners
  2. Whisk flour, cornmeal, 5 of the tablespoons of sugar, baking powder, baking soda, and salt. Gently incorporate the blueberries.
  3. In a separate bowl, whisk, buttermilk, oil, egg and lemon zest together.
  4. Add to the dry ingredients gently, just enough to mix and wet the dry ingredients. Do not over beat as you will release too much of the gluten and they muffins will become heavy.
  5. Using an ice-cream scoop (I love this trick) scoop into a lined muffin tin. Should fill just about to the top. Sprinkle remaining tablespoon of sugar over top of muffins
  6. Place in preheated oven for 15-20 minutes, until cake tester comes out clean. Let stand for 15 minutes

Nutrition Per Serving, 1 muffin

  • Calories 158
  • Sugar 19 g
  • Carbohydrates 26 g
  • Protein 3 g
  • Fiber 1 g
  • Fat 4 g


If you can not find low fat buttermilk use 1 cup of skim milk and 1 tablespoon of white vinegar. This will make the milk sour but it is a good a replacement for buttermilk. I do this all the time.

You can serve them with butter, jam, or peanut butter. Personally I prefer them plain. But they are your muffins so remember to have fun and make it your own.

Basic French Crepes

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Basic French Crepes

  • Servings: 10
  • Difficulty: Easy
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Here is a basic crepe batter that is easy, tasty, and can be ready in minutes. The ingredients are usually readily available in any house. These are low in calorie, it’s up to you what you put in them

IMG_1528

Ingredients

  • 1-1/4 cups of all purpose flour
  • 2 eggs
  • 1 cup of low fat milk
  • 1/2 cup of water
  • 1/4 tsp of salt
  • 2 tbsp of margarine

Directions

  1. In a large mixing bowl, whisk milk, eggs, water, butter
  2. Combine flour and salt in a small bowl
  3. Gradually add the flour to the milk mixture while whisking until smooth
  4. In a nonstick 8 inch pan over medium heat pour 1/4 cup of batter and tilt the pan in a circular motion to coat the bottom evenly with batter
  5. Cook for approximately 1-1/2 minutes until bottom is light brown and flip and cook for another 30 seconds
  6. Place each crepe on a plate separated with wax paper

Nutrition Per Serving (one crepe)

  • Calories 103
  • Sugar 1.5 g
  • Carbohydrates 13.2 g
  • Protein 3.6 g
  • Fiber 0.8 g
  • Fat 3.6 g

Now for the fun part. As a dessert, as seen in picture you can add 1/2 cup of fruit with 1/3 cup of greek vanilla yogourt and this is approximately 180 cal. That is one of my favourite ways to do this. For someone where calories and fat don’t matter you could do it with whipped cream. You could do it as a breakfast crepe where you would heat it for 20 seconds in microwave and put Nutella and bananas in it. The possibilities are endless.

Let your imagination go, have fun and make it your own

Oatmeal Carrot Muffins

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Oatmeal Carrot Muffins

  • Servings: 12
  • Difficulty: Easy
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I can not take credit for this recipe. This is a variation from John Ashlie, and Anne Lindsay made it her own and now I have adapted it slightly here.

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Ingredients

  • 1 cup buttermilk
  • 1 cup quick-cooking rolled oats
  • 1/2 cup grated carrots
  • 1/4 cup packed brown sugar
  • 1/4 cup margarine melted
  • 1 egg slightly beaten
  • 1 tsp grated orange rind
  • 1 cup all purpose flour
  • 1/4 granulated sugar
  • 1 tbsp baking powder
  • 1 tsp salt
  • 1/2 baking soda
  • 3/4 cup raisins
  • 1 tsp of cinnamon

Directions

  1. In a large bowl, pour buttermilk over oats, stir to mix. Cover and left stand for 2 hours or refrigerate overnight.
  2. Mix together carrots, brown sugar, margarine egg and orange rind: stir into oat mixture.
  3. Sift together flour, granulated sugar, baking powder, salt, cinnamon, baking soda; stir in raisins. Stir until batter is moistened.
  4. Using an ice-cream scoop (I love this trick) scoop into a lined muffin tin. Should fill just about to the top.
  5. Place in preheated oven at 400 degrees for 20-25 minutes, until cake tester comes out clean. Let stand for 2 minutes

Nutrition Per Serving

  • Calories 145
  • Sugar 13.8 g
  • Carbohydrates 30 g
  • Protein 3.3 g
  • Fiber 1.6 g
  • Fat 1.4 g

These muffins are moist, delicious, healthy and light. What more could we ask for. I like dark raisins but if you prefer the light those are good too. I added some time in the preparation due to the grating of the carrots. 1 large carrot should do it.
Play with the spices, and remember to have fun and make it your own.

Maple-Sweetened Banana Muffins

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Maple-Sweetened Banana Muffins

  • Servings: 12 muffins
  • Difficulty: Easy
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These whole wheat maple sweetened banana muffins are easy to make, with basic ingredients, one bowl and moist. Don’t tell anyone but they are healthy too.

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Ingredients

  • 1/3 cup of vegetable or canola oil
  • 1/2 cup of maple syrup
  • 2 eggs, preferable at room temperature
  • 1 cup of mashed ripe bananas (about 3 medium bananas)
  • 1 tsp of baking soda
  • 1 tsp of pure vanilla extract
  • 1/2 tsp of salt
  • 1/2 tsp of cinnamon, plus a little more for sprinkling on top
  • 1-3/4 cup of whole wheat flour
  • 1/3 cup of rolled oats, plus a little more for sprinkling on top
  • 1 tsp granulated sugar or brown sugar, for sprinkling on top

Directions

  1. Preheat oven at 325. Grease your muffin tin if necessary. I use silicon muffin liners in my pan.
  2. In a large bowl, beat the oil and maple syrup with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt and cinnamon.
  3. Add flour and oats to the bowl and mix with a large spoon, just until combined. (this is where you would add in any additional ingredients, that make it your own)
  4. Divide the batter evenly between the muffins. (I use an ice-cream scoop filled and it works out pretty good)
  5. Top with sugar, extra oats and cinnamon.
  6. Bake for 22-25 minutes until cake tester or toothpick come out clean from centre.
  7. Place on cooling rack to cool. These muffins will keep at room temperature for 2-3 days or in the fridge for 4-7 days. You can also freeze them in a freezer bag for up to 3 months (just defrost individual muffins as needed).

Nutrition Per Serving

  • Calories 208
  • Sugar 12.6 g
  • Carbohydrates 33 g
  • Protein 4.5 g
  • Fiber 3.4 g
  • Fat 7.6 g

Serving suggestions: these muffins are great on their own, or with a pat of butter, or peanut butter. You can have them cold or slightly heated in the micro for no more than 30 seconds.

This is where you can fun. Your add-ins are your creation. You could fold in up to 3/4 cup of chocolate chips, chopped dried fruit including cranberries, cystalized ginger and or chopped nuts. You could put a topping like cream cheese icing or maple glaze. It’s all up to you but remember to have fun and make it your own.

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Fluffy Pancakes

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Fluffy Pancakes

  • Servings: 8 Pancakes
  • Difficulty: Easy
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Can we really have too many pancake recipes? I think not. This one is a favourite in our house. They are fluffy, tasty and easy to make. The original recipe calls for buttermilk. Not something that I usually have in the house so I’ve altered the recipe accordingly.

IMG_1550

Ingredients

  • 3/4 cup of low fat milk
  • 2 tbsp of white vinegar
  • 1 cup of all purpose flour
  • 2 tbsp of white sugar
  • 1 tsp of baking powder
  • 1/2 tsp of baking soda
  • 1/2 tsp of salt
  • 1 egg
  • 2 tbsp of melted butter

Directions

  1. Combine milk and vinegar in a medium bowl and set aside to sour (5 minutes)
  2. Combine all dry ingredients in a large bowl and mix well
  3. Whisk soured milk, egg and butter together
  4. Pour into dry ingredients and mix well until smooth and no lumps. Let sit for 5 minutes
  5. Heat large skillet or hot plate and coat with cooking spray. Pour 1/4 cup onto skillet and cook on medium heat until bubbles form on the top. Flip and cook until brown.

Nutrition Per Serving

  • Calories 106
  • Sugar 12 g
  • Carbohydrates 17 g
  • Protein 3 g
  • Fiber 0 g

This is where you can start having fun. You could add cinnamon or chopped walnuts, or vanilla extract. You can add chocolate chips, raisins, cranberries, blueberries. The list is endless. We like them plain but have fun and make it your own.

Low Fat Pancake

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This is an old Weight Watchers recipe. New Value is 5 smart points per serving. Some things just taste great even if they are low in fat.

Summary

  • Prep Time : 10 minutes
  • Total Time : 20 min
  • Serves : 2
  • Yield : 6 pancakes

 

Ingredients

  • 3/4 cup whole wheat flower
  • 1/3 cup unsweetened applesauce
  • 1/2 tablespoon baking powder
  • 1/2 cup fat free skim milk with 1/2 teaspoon of lemon juice mixed in
  • 1 egg white, lightly beaten
  • 1/2 tablespoon cinnamon
  • 1-1/2 teaspoon no cal artificial sweetener

 

Directions

  1. Mix all ingredients until smooth
    Note : Batter will be kinda thick. If too thick for your taste, add a tablespoon of water until desired consistency.
  2. Heat large skillet, spray with nonstick spray, pour two large heaping tablespoons of batter and cook as you would any other pancake.

pancake

Nutritional facts per Serving

  • Total fat 1.2g
  • Saturated fat .2
  • Sugar 4.1g
  • Sodium 301.6 mg
  • Total Carbohydrate 39.4g
  • Dietary Fiber 6.3 g
  • Protein 7.8g