Breakfast: They say that breakfast is the most important meal, so because of that, you can’t ignore it. It is very important to set aside time in your morning to have a complete and balanced meal. That way, you guarantee that you will have enough energy to handle all the tasks of your day to day.
Herbed Yogurt Cheese
Makes 2 cups
Ingredients
2 cups yogurt cheese made from nonfat yogurt
2 scallions, trimmed and minced
2 Tbsp. chopped fresh parsley plus leaves for garnish
1 Tbsp. chopped fresh basil or 1/2 tsp. dried
1 clove garlic, minced
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Instructions
In a medium-sized bowl, blend together yogurt cheese, scallions, parsley, basil, garlic, salt and
pepper with a wooden spoon. (The cheese may be prepared ahead and stored, covered, in the
refrigerator for up to 2 days).
To serve, spread the cheese on crostini and garnish with parsley leaves.
Nutritional Information:
24 calories
0 g fat mono
1 mg cholesterol
3 g carbohydrate
3 g protein
66 mg sodium
Marinated Yogurt Cheese
Makes 4 small cheeses
Ingredients
yogurt cheese from 32 oz. low-fat yogurt
3 Tbsp. olive oil, preferably extra-virgin
3 Tbsp. minced fresh parsley
1 Tbsp. minced fresh dill
2 cloves garlic, finely minced
1/2 tsp. dried thyme
1/2 tsp. dried rosemary
1/2 tsp. dried basil
Instructions
Divide yogurt cheese into 4 rounds, shaping patties with your hands.
Place in a wide, shallow bowl. Combine remaining ingredients and pour over cheese. Let stand at
room temperature for 1/2 hour; cover and refrigerate overnight. Remove from refrigerator 1/2
hour before serving. Serve with crusty French bread or crackers.
Nutritional Information:
42 calories
2 g fat mono
4 mg cholesterol
3 g carbohydrate
3 g protein
27 mg sodium
Breakfast: Mediterranean Grilled Vegetable Soup
Makes about 5 cups, serves 6
Ingredients
2 red bell peppers, cored, seeded and quartered lengthwise
1 yellow bell pepper, cored, seeded and quartered lengthwise 2 small
zucchini (1/2 lb. total), trimmed and quartered lengthwise
1 red onion, peeled and cut into 1/2-inch-thick slices
1 tsp. olive oil
3 large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped
1 clove garlic, peeled
1/2 tsp. dried oregano
1/4 cup shredded basil leaves
1 Tbsp. red-wine vinegar
salt & freshly ground black pepper to taste.
Instructions
Prepare a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward the flame, until
the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes.
Meanwhile, brush zucchini and onion slices with oil and grill or broil
until well browned and tender, about 5 minutes. Chop coarsely and set aside.
Peel the peppers. Coarsely chop the yellow pepper and set aside with
the reserved zucchini and onions. Place the red peppers in a food processor or blender, along
with tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir in 1 cup water,
basil, vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover and
refrigerate until cool, about 30 minutes. (The soup
can be stored, covered, in the refrigerator for up to 2 days.)
Nutritional Information:
56 calories
1 g fat mono
0 mg cholesterol
11 g carbohydrate
2 g protein
12 mg sodium
Breakfast: Roasted Tomato Soup
Makes about 5 cups, serves 6
Ingredients
8-10 ripe tomatoes (3 lbs.), cored, halved and seeded
1 1/2 tsp. olive oil
2 red onions, chopped
1 clove garlic, minced
3 cups defatted reduced-sodium chicken stock
3 Tbsp. chopped fresh basil
salt & freshly ground black pepper to taste
Instructions
Preheat broiler. Spray a baking sheet with nonstick cooking spray. Place tomatoes on the baking
sheet, cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to cool. Slip off
skins and chop coarsely.
Meanwhile, in a medium-sized saucepan, heat oil over medium-low heat. Add onions and sauté
for 5 minutes. Add garlic and sauté until the onions are very soft, about 5 minutes longer. Stir in
tomatoes and cook, stirring, for 1 minute. Transfer the mixture to a food processor or blender and
process until smooth; return to the saucepan. Stir in
chicken stock and bring to a boil. Reduce heat to low and simmer for 5
minutes. Remove from heat and stir in basil. Season with salt and pepper. Cover and refrigerate
until chilled, at least 1 hour. (The soup can be stored, covered, in the refrigerator for up to 2
days.)
Nutritional Information:
90 calories
2 g fat mono
0 mg cholesterol
16 g carbohydrate
4 g protein
216 mg sodium
