BREAKFAST PIZZA!

Tired of the same old eggs and cold cereal for breakfast? My friend Bethany insisted that I wake up your sleepy taste buds with this delicious, filling breakfast that’ll keep you running strong through the busiest of mornings.


Ingredients

1 20-oz. package of southwestern-style refrigerated shredded potatoes, like Simply Potatoes
½ cup egg-white blend, like Egg Beaters
1 egg
½ teaspoon salt-free seasoning
½ teaspoon freshly ground black pepper
½ green pepper, seeded and chopped
½ small onion, chopped
4 strips pre-cooked bacon, microwaved, OR 3 turkey sausage patties, cooked and chopped
½ cup reduced fat shredded mild cheddar cheese
1 medium tomato, chopped

Preheat oven to 425 degrees. Beat egg and egg-white blend together with seasonings. Pour over shredded potatoes in medium mixing bowl. In a separate small bowl, microwave chopped onion and peppers approximately one minute, until slightly tender. Do not overcook. Add peppers, onions and bacon or sausage to the potato mix. Stir well. This should be wet, but not dripping. If it is too moist, transfer to a colander, and allow some of the egg mixture to drain out.


Transfer the potato mixture to a pizza pan or pizza stone misted with a light coating of cooking spray. Pat into a round pizza shape, approximately ½” thick. Bake for 18-23 minutes, until potatoes begin to brown around edges. Top with shredded cheese and return to warm over for 2-3 minutes, until cheese is melted. Remove from oven and top with chopped tomato. Cut into four large wedges and serve with fresh fruit. Counts as one fast carb (potatoes), protein (eggs and meat), and slow carb (veggies). Serves 4.

POWER COFFEE!

Can’t face the day without your morning cuppa joe? I would never ask you to do that! (You don’t want to see me without mine, either). Did you know there’s a way to enjoy flavorful, latte-like coffee that’s actually good for you? It’s true. Here’s a decadent delight that will boost your morning protein intake, satisfy your sweet tooth, and make those expensive trips to Starbucks a thing of your past.

Ingredients:

¼ Cup skim milk or light soy milk
1 scoop vanilla protein powder
1/8 teaspoon ground cinnamon
½ Tablespoon sugar-free coffee syrup in your favorite flavor (I like caramel)
Mug of black coffee, brewed to your preferred strength

Whisk together the first four ingredients in a small bowl until well-blended, with a bit of froth on top. Add three to four tablespoons of this creamy protein blend to your mug of hot coffee. Stir well. Garnish with a spoonful of the blended froth and an extra dash of cinnamon, if desired.

This will make enough for 4-5 mugs of coffee, depending on cup size and the amount of creamy protein blend you use. Store extra in a small container and refrigerate. This will keep for up to one week, but you may want to take it along to work for your morning coffee break, or to share with your co-workers.


Why protein powder?

Protein is the major building block of muscles, blood, skin, internal organs (think brain and heart), and even hair and nails. The Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women, though the American Journal of Clinical Nutrition reports that increasing protein intake above this amount leads to increased weight loss, a lower amount of stored fat and prolonged feelings of fullness. Aim for at least fifteen grams of protein with each meal, with an additional few grams of lean protein thrown in at snack times, when possible. Don't give up carbs, however; our bodies need those, too!

Protein powder can help you achieve higher protein intake, without ingesting unnecessary fat and calories. Now, rest assured, there are some yucky-tasting protein powders out there. I know, because I’ve tried ‘em! My favorite is EAS 100% Whey Protein Powder in vanilla flavor. Another good brand is Designer Whey. Soy protein is also fine, if you prefer. Make sure you choose a protein powder with at least 18 grams of protein per scoop (four tablespoons), and less than 4 grams of sugar. You’ll find that quite a few of my recipes contain protein powder, as it’s a great sweetener, thickener, and protein additive that can help push you into fat-burning mode while adding flavor to your food and drinks.