Calorie Restriction with Optimum Nutrition
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Optimum Breakfast Ideas

1 cup quick oats

1 cup unsweetened apple juice

1/2 cup unsweetened applesauce

1/4 tsp cinnamon

Serves: 2

Serving size: 1/2 recipe

1. Mix oats and juice in a small saucepan over medium heat. Bring to a boil, then remove from heat and cover. Let stand 5 minutes.

2. Add applesauce arid cinnamon and stir well. For more fiber, add 1 tablespoon dried fruit, nuts, or bran.


2 Starch

1 Fruit


Calories 240

Calories from Fat 22

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 6mg

Carbohydrate 49 g

Dietary Fiber 5 g

Sugars 20 g

Protein 7 g

Cereal Muffins

1 1/2 cups cornflake cereal

1 1/2 cups flour

1/3 cup brown sugar

1 Tbsp baking powder

1/4 tsp salt

1/2 cup unsweetened applesauce or baby food peaches

1 cup fat-free milk

1 egg

1 Tbsp canola oil

Serves 12

Serving size: 1 muffin

1. Heat oven to 375°F. Prepare 12-muffin tin with nonstick cooking spray (or paper muffin liners). Crush the cereal by placing it in a plastic zippered bag and use a rolling pin or the bottom of a glass to gently crush the flakes.

2. Combine dry ingredients in a medium bowl. Combine liquid ingredients in a separate small bowl. Slowly pour liquid mixture into dry ingredients and stir just until moistened. Pour batter into muffin cups. Bake 20 minutes or until light brown.

3. Makes 12 muffins. Store half in freezer for later use if desired, but wait until muffins have completely cooled prior to freezing. For more fiber, use 1 cup crushed bran flakes cereal.


1 1/2 Starch


Calories 121

Calories from Fat 16

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 18mg

Sodium 195 mg

Carbohydrate 23 g

Dietary Fiber 1 g

Sugars 8 g

Protein 3 g

Sticky Muffins

4 uncooked refrigerator biscuits (3/4 oz. each)

2 Tbsp reduced-sugar orange marmalade

Serves 2

Serving size: 2 muffins

1. Heat oven to 375°F. Spray 4-muffin tin with nonstick cook mg spray.

2. In a small bowl, tear biscuit dough into small pieces. Stir in orange marmalade until pieces are slightly coated on all sides.

3. Spoon pieces into muffin cups, filling 2/3 full. Bake 15 minutes until puffed and light brown. Add 1 Tbsp raisins or dried cranberries for more fiber.


1 1/2 Starch


Calories 125

Calories from Fat 13g

Total Fat 1g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 371 mg

Carbohydrate 26 9 Dietary Fiber 1 g

Sugars 7 g

Protein 2 g

Breakfast Quesadillas

Two (2) 8-inch flour tortillas

1/2 cup egg substitute

Dash black pepper

Dash red pepper

2 slices fresh tomato

1 slice fat-free cheese

1 slice onion (optional)

Serves 2

Serving size: 1/2 quesadilla

1. Heat oven to 375°F. Scramble egg substitute in small skillet.

2. Lay 1 tortilla on a nonstick baking sheet. Spoon cooked egg substitute on top and sprinkle with peppers. Top with tomato, cheese, and onion, if desired.

3. Add second tortilla on top. Press lightly. Bake 5 minutes, flip, and bake 5 more minutes or until cheese is melted. Cut into fourths to serve.

White Omelet

1/4 cup fat-free cottage cheese

1 tsp margarine a egg whites

1 Tbsp fat-free milk

1/4 tsp dried thyme

Dash black pepper

1 Tbsp chopped green onion

Serves 1

Serving size: 1 omelet

1. Process cottage cheese in a blender until thick and creamy. Heat margarine in small skillet on medium heat.

2. In a small bowl, whip egg whites, milk, thyme, and black pepper. Pour egg white mixture into hot pan. Swirl mixture around edges of the small skillet. Using a fork, pull the cooked edges inwards so uncooked portion leaks out towards the pan edges. When the top surface is just firm, flip the omelet over.

3. Spoon cottage cheese on 1/2 of the omelet. Top with green onion. Check underside to make sure omelet is cooked, then fold omelet carefully with spatula, or cut omelet in half and add top half to omelet. Remove from heat and serve.


1/2 Carbohydrate

2 Very Lean Meat

1/2 Fat


Calories from Fat

Total Fat

Saturated Fat




Dietary Fiber













Cinnamon Rice

1/2 cup rice (wild preferred)

1 cup water

1 Tbsp fat-free milk

2 Tbsp raisins

1 tsp margarine

1/2 tsp sugar or sugar substitute

1/4 tsp cinnamon

Serves 2

Serving size: 1/2 recipe

1. In a small saucepan, bring rice, water, milk, and raisins to a boil, stirring occasionally. Lower heat, cover tightly, and cook 15 minutes on low until liquid is absorbed and rice is tender.

2. Mix sugar and cinnamon together and sprinkle over rice to serve.


2 1/2 Starch

1/2 Fruit


Calories 219

Calories from Fat 20

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 29mg

Carbohydrate 45 g

Dietary Fiber 1 g

Sugars 7 g

Protein 4 g

Chocolate Pancakes

1/2 cup flour

1 Tbsp sugar

1 Tbsp cocoa powder

1 1/2 tsp baking powder

1/4 tsp salt

1/4 cup egg substitute

1/2 cup fat-free milk

2 tsp canola oil

1/2 cup fresh berries or cut fruit

Serves 2

Serving size: 4 pancakes

1. Heat skillet or griddle on medium heat. Whisk dry ingredients together. Add liquid ingredients and mix until mostly smooth.

2. Spray skillet or griddle with nonstick cooking spray. For each pancake, pour about 3 Tbsp of batter. Cook until edges are firm, flip, and cook other side.

3. Top with fresh berries or fruit to serve.


2 1/2 Starch

1 Fat


Calories 242

Calories from Fat 50

Total Fat 6 g

Saturated Fat 0 g

Cholesterol 1 mg

Sodium 473 mg

Carbohydrate 40 g

Dietary Fiber 3 g

Sugars 12g

Protein 9 g

Yummy Breakfast Biscuits

3/4 cup flour

1 1/2 tsp low-sodium baking powder

1 tsp sugar (or sugar sub., Splenda)

2 Tbsp margarine (use trans-fat-free Smart Balance)

4 Tbsp fat-free milk

1/8 tsp salt

Serves 5

Serving size: 1 biscuit

1. Heat oven to 425°F. In a small bowl, combine flour, baking powder, and sugar.

2. Add margarine, cutting into flour with a fork. Add milk (add a little more if needed) to moisten and shape dough into a small ball.

3. Flatten ball with palm. Fold in half and flatten again. Cut 4 round biscuits, then gather scraps, form into a ball, and cut additional biscuit.

4. Place biscuits on nonstick baking sheet and bake 8 - 10 minutes or until light brown.


1 Starch

1 Fat


Calories 117

Calories from Fat 43

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 168mg

Carbohydrate 16 g

Dietary Fiber 0 g

Sugars 2 g

Protein 2 g

Diabetes Cooking & Recipes for Older Adults & Seniors

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