the fast diet

4 large portobello mushrooms, stems removed
2 tbsp olive oil, divided
1/2 large sweet onion, chopped
1 bell pepper (red, yellow, orange, etc.), chopped
1 zucchini, chopped
3 cloves garlic, finely chopped
large handful chopped kale, approx 1 cup loosely packed
1 chicken sausage, sliced
1/4 cup 75% reduced fat cheddar cheese (or whatever cheese you want to use, or no cheese if you wish)
4 eggs
salt and pepper to taste
Chalulah for topping, optional

Method

1. Line a medium-large baking dish with tin foil. 
2. Add portobello mushrooms and drizzle lightly with 1 tbsp olive oil. 
3. Broil until tender, about 10-15 minutes. 
4. Meanwhile, heat remaining olive oil in a large skillet over medium heat. 
5. Add onion, bell pepper, zucchini and garlic. 
6. Cook for 5 minutes, until fragrant. 
7. Add kale and chicken sausage. 
8. Season with salt and pepper. 
9. Reduce heat to medium-low, cover, and cook for an additional 5-10 minutes. 
10. While vegetables finish cooking, fry eggs over medium heat in a large nonstick skillet until bottoms are browned, and eggs are cooked to desired consistency (for me, it's about 5 minutes). 
11. Top cooked portobellos with sauteed vegetables, then cheese. 
12. Top with fried egg. Add a few shakes of Cholula is desired.

Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl.
Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.
Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot.
Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes.
Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning. 

Nutrition Information

Servings Per Recipe: 12
PER SERVING: 238 cal., 8 g total fat (3 g sat. fat), 68 mg chol., 334 mg sodium, 30 g carb. (3 g fiber), 12 g pro.

Preheat oven to 375 degrees F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl.
Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
Tips: Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, 2 to 3 minutes. Squeeze out excess moisture before adding the spinach to the recipe. MAKE AHEAD TIP: Prepare casserole through Step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step

Nutrition

Servings Per Recipe: 6

PER SERVING: 286 cal., 10 g total fat (4 g sat. fat), 167 mg chol., 813 mg sodium, 23 g carb. (4 g fiber), 23 g pro.

Method

Cut pieces of turkey bacon in ½ to make 4 pieces and place in a small skillet on medium heat. Or microwave according to package instructions.
When fully cooked, remove bacon, blot with a paper towel and set aside.
In that same skillet, spray with nonstick cooking spray and add your chopped spinach.
Sauté spinach and then add your egg whites and salt and pepper.
Scramble and cook mixture.
When egg whites are cooked, add cheese and mix thoroughly.
Place your sandwich thin in the toaster and toast.
Place egg/cheese/spinach mixture on bread half and top with turkey bacon slices, tomato slice and onion.

Nutrition
Per Serving (1 sandwich):
Calories: 303
Fat: 12g
Carbohydrates: 28g
Fiber: 8g
Protein: 26g
Sugars: 3g

Method
Position rack in upper third of oven; preheat to 450°F.
Whisk eggs, dill, salt and pepper in a medium bowl. Heat oil in a large ovenproof nonstick skillet over medium heat. Add leeks; cook, stirring, until softened, about 4 minutes. Add spinach and ham; cook, stirring, until the spinach is wilted, about 1 minute.
Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes. Sprinkle cheese on top, transfer the pan to the oven and bake until the eggs are set, 6 to 8 minutes. Let rest for about 3 minutes before serving. Serve hot or cold.



Nutrition
Per serving: 217 calories; 15 g fat (5 g sat, 6 g mono); 296 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 14 g protein; 1 g fiber; 418 mg sodium; 320 mg potassium.

Ingredients
Overnight Oats Bowl
½ C. Old Fashioned Oats
4 oz. Naked Juice Almond Berry Nutmilk
Optional Toppings
Strawberries
Blueberries
Blackberries
Unsweetened Shredded Coconut

Instructions

1. Preheat oven to 375 degrees. Spray 9" x 9" pan with nonstick baking spray. 
2. Spread the banana slices on the bottom of the dish and top with ¾ cup craisins, ¼ tsp of cinnamon and ½ Tbsp of the sweetener of choice. 
3. Cover with foil and bake until the bananas are soft, about 15 minutes. 
4. While that is baking, mix together the oats,⅛ cup of the nuts, baking powder, remaining cinnamon (¾ tsp), salt, brown sugar, and remaining sweetener (1½ Tbsp) in a large bowl. In another bowl whisk the milk, egg and vanilla extract. 
5. Once the bananas are soft, remove the foil and pour the oat mixture over top. 
6. Pour the milk mixture over top of the oats, making sure to evenly distribute it. 
7. Top with remaining craisins (¾ cup) and walnuts (⅛ cup) and bake for 30 minutes or until golden brown. 

Serve warm and enjoy! 

Nutrition Information
Per Serving: (¾ cup)
Calories: 251
Fat: 5g
Carbohydrates: 48g
Fiber: 5g
Protein: 5g
Sugars: 32g
Sodium: 138 mg
Vitamin A: 4 %
Vitamin C: 7 %
Calcium: 5 %
Iron: 6 %

You could have a slice of last night's pizza (it's preferable to filling up on sugar or skipping breakfast). Or you could try a more sophisticated spin: Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broiling is optional.

dash of vanilla
1/2 cup whole wheat pastry flour
1/2 cup all-purpose flour
1 1/2 Tbsp unsweetened cocoa powder
2 tsp red food color

Sweet Cream Cheese Filling:

8 oz reduced-fat cream cheese, softened
1/2 tsp lemon juice
1/2 cup powdered sugar
1/2 cup low-fat ricotta
1/2 tsp vanilla extract

Method

Combine 2 eggs + 1 egg yolk, milk, water, salt, sugar, vanilla, food coloring, and melted butter in a blender and pulse until foamy.
Add flours and cocoa powder and pulse until smooth. Let the batter sit for an hour.
Prepare filling by mixing all filling ingredients with mixer until well combined and smooth, set aside.
After batter sits for one hour, heat a non-stick skillet over medium heat. lightly spray with cooking spray. Pour 1 ounce of batter into the center of the pan and swirl to spread evenly. Cook until the top loses its gloss, which should only take a minute, then flip. Cook the other side for about 15 seconds and then slide out onto a plate.
Repeat with remaining batter.
Prepare crepes by spreading 2 tablespoons of cream cheese filling down center of crepe and roll closed. 

Yield: 7 servings (2 crepes with filling each).
Nutrition (per serving): 279 calories; 14.6 g. fat; 120 mg. cholesterol; 190 mg. sodium; 26.4 g. carbohydrate; 1.3 g. fiber; 8 g. protein