Design Your Own Muesli Makes about 3 cups (700 mL), enough for 2 servings The original muesli recipe consisting of soaked raw oats, fruit, and ground nuts was developed by Dr. Maximilian Bircher-Benner (1867–1939), a Swiss physician and pioneer in nutritional...
Banana Blueberry Power Drink Makes 2 1/2 cups (625 mL), enough for 1 to 2 servings The fruit, sunflower seeds, and hemp seeds in this smoothie provide abundant protein, minerals, vitamin E, and omega-3 fatty acids. As a single serving, this is a power-packed breakfast...
Apple Cinnamon Topping Makes 2 cups (500 mL) Apples are one of the most widely cultivated tree fruits, with over 7,500 varieties grown worldwide. Cooking apples are less sweet than eating apples; therefore, only add the maple syrup if the apples you are using are...
Yogurt Surprise Serves 1 COST: $1.03 Per 11⁄2 cups Calories: 327 Fat: 8g Carbohydrates: 41g Protein: 15g Fiber: 4g Sugar: 18g Sodium: 129mg 1⁄4 cup Cinnamon and Raisin Granola (see recipe in this chapter) 3⁄4 cup vanilla yogurt 1⁄4 small banana, sliced Place 2...
Vanilla Flax Granola Yields 21⁄2 cups COST: $0.47 Per 1⁄4 cup Calories: 173 Fat: 6g Carbohydrates: 26g Protein: 4g Fiber: 3g Sugar: 6g Sodium: 5mg 1⁄3 cup maple syrup 1⁄3 cup coconut oil 11⁄2 teaspoons vanilla 2 cups oats 1⁄2 cup flax meal 3⁄4 cup dried fruit, small...
Tropical Breakfast Couscous Serves 2 COST: $1.15 Per 2 cups Calories: 289 Fat: 2g Carbohydrates: 60g Protein: 8g Fiber: 5.5g Sugar: 19g Sodium: 29mg 1 cup couscous 1 cup coconut milk 1 cup orange juice 1⁄2 teaspoon vanilla 2 tablespoons honey 4 cups sliced fresh fruit...
Strawberry Protein Smoothie Serves 2 COST: $0.83 Per 1⁄2 of recipe or 16 oz. Calories: 148 Fat: 2g Carbohydrates: 30g Protein: 7g Fiber: 3g Sugar: 18g Sodium: 6mg 1⁄2 cup frozen strawberries 1⁄2 block silken tofu 1 banana 3⁄4 cup orange juice 3 or 4 ice cubes 1...
Soft-Boiled Eggs Serves 2 COST: $0.28 Per egg Calories: 71 Fat: 4g Carbohydrates: 0.5g Protein: 7g Fiber: 0g Sugar: 0g Sodium: 70mg 2 eggs, any size Fill a pot with enough cold water so that there will be at least 1⁄2 inch of water above the eggs. Bring the water to a...
Simple Eggs Benedict Serves 1 COST: $0.89 Per English muffin Calories: 320 Fat: 17g Carbohydrates: 28g Protein: 12g Fiber: 2g Sugar: 2g Sodium: 409mg 1 English muffin 1 tablespoon butter 2 tablespoons plain yogurt 1 teaspoon prepared mustard 1 Basic Poached Egg (see...
Scrambled Eggs Masala Serves 2 COST: $1.47 Per 2 eggs Calories: 259 Fat: 21g Carbohydrates: 4g Protein: 13g Fiber: 1g Sugar: 2g Sodium: 145mg 2 tablespoons butter 1⁄4 cup chopped onion 1⁄4 teaspoon cumin seed, toasted in a dry pan and crushed 1⁄4 cup diced tomato 4...
