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What's For Breakfast?

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What's For Breakfast?
Donna Roy, MS RDN
Kathleen Flores, MS, RDN
Light & Easy Morning Meals for Busy People


     ~ Be Kind to your Body ~ Eat Breakfast!

          •  Eat a protein-rich breakfast to fuel your brain and muscles in the morning.
          •  Feel energized, focused, better able to concentrate, and more productive!

          •  Great, easy-to-prepare, healthful recipes for the start or end of yor day.

          •  Time-deprived? This book targets an "on-the-go" lifestyle.

          •  Recipes are high protein, healthy fats and controlled carbs.

          •  Use the Breakfast Formula to keep your appetite at bay  for a full 4 hours! 


What’s for Breakfast contains more than 100-time sensitive recipes that fit into any schedule. Recipes are divided into chapters based on preparation time.

Super Quick—10 minutes or less. Includes trail mix, quesadillas and smoothies.

Quick—20 minutes or less. Includes streusel breakfast bars, muffins, cocoa pancakes and veggie frittata.

Do Ahead—short cuts for fast & easy mixes—from granola and Swiss oatmeal to Mexican egg scramble and ham & cheese calzones.

Worth the Effort—Made for a more relaxed breakfast style, such as weekend brunches and special occasions, like the brunch bake or seafood quiche.

The secret to this book is its Breakfast Formula. Learn about the Pro-Carb Rule of Thumb and why it’s at the foundation of what makes you hungry and how breakfast skippers do themselves in. Eating breakfast reduces hunger throughout the day. 
Successful dieters who are registered on the National Weight Control Registry (to join, you must have lost at least 30 pounds and kept it off for at least a year) state that “eating breakfast” is one of seven things they do everyday to keep the weight off and prevents them from regaining excess body weight.

More than 60 pro-carb menus are included in What’s for Breakfast? to help keep the appetite at bay until lunchtime, reduce fatigue, provide good energy, and help maintain a healthy body weight. This book is filled with many nutrition nuggets, hints, and tips. Each recipe provides a complete nutrient analysis with exchanges. You’ll never want to skip breakfast again.

Softcover, 288 pages.

An MBA Best Cookbook of the Year Recipient!


  • This recipe calls for NO ADDED SUGAR! Since this sugar-free recipe makes 24 muffins, we recommend freezing leftovers.  Place in a plastic container or zip-lock bag for storage. Just pop in the microwave on high for 30 seconds to reheat. 

    Makes: 24 muffins

    2 cups             bran cereal
    1/2 cup            olive or canola oil
    1 cup               boiling water
    1/2 cup            egg substitute (or 2 whole eggs)
    2 cups             mashed bananas (about 4 or 5)
    1/4 cup            skim milk
    2 1/4 cups       whole wheat flour
    2 teaspoons   baking powder
    1/4 teaspoon  salt
    Vegetable cooking spray (3 3-second sprays)


    Preheat oven to 425 degrees F.  In a large bowl, combine the bran cereal, oil and boiling water.  Allow to cool until lukewarm.  Add the egg substitute, mashed bananas and milk; stir well. 

    In another bowl, combine the flour, baking powder and salt.  Add this to the cereal and banana mixture and stir just enough to mix.  Coat muffin tins with vegetable cooking spray and fill each 2/3 full.  Bake 15-20 minutes, or until toothpick inserted in center comes out clean.


    Nutrient Analysis: 1 muffin: 150 Calories, 5 g Fat, 3 g Protein, 23 g Carbohydrate, 4 g Fiber, 80 mg Sodium, 0 mg Cholesterol, 0 g Sat Fat.

    Exchanges: ½ fruit, 1 bread, 1 fat.     Carb Choices:  1 1/2


  • A smooth, mellow and enjoyable drink...to give as a gift, keep in the home cupboard, or take to the office to share with others. 
    Good news!....This recipe helps you save money rather than ordering at your favorite java hangout.

    Serves 16


    3/4    cup light powdered creamer

    3/4    cup nonfat dry milk powder

    1/3    cup instant coffee granules

    1/4    cup light brown sugar  (or non-nutritive sweetener of your choice)


    Mix ingredients together and store in airtight container.

    To serve, add 2 tablespoons to a cup of boiling water.


    Nutrient Analysis: 1 serving, with sugar; 47 Calories, 1 g Fat, 2 g Protein, 9 g Carbohydrate, 31 mg Sodium, 1 mg Cholesterol

                                     Exchanges: 1 fruit or 1/2 Carb Choice

    Nutrient Analysis:1 serving, with non-nutritive sweetener:  35 Calories, 1 g Fat, 2 g Protein, 6 g Carbohydrate, 31 mg Sodium, 1 mg Cholesterol

                                    Exchanges: 1/2 fruit or 1/2 Carb Choice


  • A frittata is a cross between an omelet and a pancake.  A filling breakfast entrée or side dish, it's great for a Sunday brunch with fresh fruit and skim milk.  This recipe provides two daily vegetable servings. 

    Makes:  2  servings

    1/2 cup             chopped onion
    1/2 cup             chopped bell pepper
    1 cup                sliced zucchini squash, raw
    1 cup                sliced yellow squash, raw
    1 tablespoon   fresh basil, chopped (or ½ tsp dried)
    2                       garlic cloves, minced
    4 teaspoons    olive or canola oil
    1/2 cup             no-salt-added tomato sauce
    1 cup                egg substitute (or 2 eggs and 1/2 cup egg substitute)
    3 tablespoons  dry bread crumbs

    Saute vegetables, basil and garlic with canola oil in 10-inch cast iron skillet until tender.

    Combine tomato sauce and egg substitute in bowl; pour into skillet; cook until partially set.  Do not attempt to blend egg mixture.  Sprinkle with bread crumbs.  Place skillet under broiler and brown 2-3 minutes or until egg is completely set.  Serve as an evening meal by adding a crusty French or Italian bread.

    Nutrient Analysis: 1 serving   219 Calories, 9 g Fat, 14 g Protein, 19 g Carbohydrate, 4 g Fiber, 252 mg Sodium, 0 mg Cholesterol, 1 g Sat Fat. 

    Exchanges: 2 vegetable, 2 lean meat, 1 fat

    Carb Choices:  1

  • Enjoy this super quick breakfast beverage with fresh or quick-frozen peaches.
    Makes: 1 serving

    3/4 cup            skim milk
    1 med - large  fresh peach, peeled and pitted ( or 1 cup frozen peach chunks/slices, no added sugar)
    1 Tbsp             honey (or equivalent sugar substitute)
    2-3 drops        almond extract
    4                      ice cubes (omit,  if using frozen fruit)

    Place all ingredients in blender and process until smooth, about 15-30 seconds.

    Nutrient Analysis: 1 serving: 130 Calories, 7 g Protein, 25 g Carbohydrate, 95 mg Sodium, 0 g Fat, 4 mg Cholesterol,

                                    0 g Sat Fat.        Exchanges: 1 milk, 1 fruit

Principal author of What's for Breakfast? Light & Easy Morning Meals for Busy People, Donna recognized the need for this book when she noticed the correlation between many of her clients and their families who skipped breakfast or ate a non-nutritious one were also the ones who had problems controlling their weight and blood cholesterol levels.

Donna is the Chronic Disease Nutrition Coordinator for the Harris County Health Department.  Her previous positions as a weight loss consultant and chief dietitian at Baylor College of Medicine/Lipid Research Clinic led her to recognize that skipping breakfast was a chronic habit for those battling weight and elevated blood cholesterol levels.

Donna received her BS in Dietetics from Michigan State University and MS degree in Nutrition from Texas Woman's University.  She has contributed to Prevention and Men's Health magazines and the Losing Weight Naturally Newsletter .  Donna enjoys food and won two cooking contests sponsored by Rich's Co and USA Today Weekend magazine.

A resident of Houston, she enjoys sports such as basketball and bicycling, plays the piano, reads and writes in her spare time, and loves spending time with her husband and two small children.

Kathleen is a clinical dietitian and motivates her clients to develop healthy eating patterns that fit their lifestyles.  She has provided consulting services to a personal trainer, a home health agency and weight loss programs.

Kathleen received her Dietetic's degree from the University of Southwestern Louisiana and her Master's degree in Nutrition from Texas Woman's University.  She has earned recognition for her cooking talents by receiving an honorable mention in a national recipe contest.

Kathleen has contributed nutrition articles to newspapers like the Houston Post and the Richmond Herald Coaster.  She resides in Richmond, Texas with her husband and two children.  Her interests include renal nutrition, cooking, reading and enjoying the outdoors.

After reading What's for Breakfast?, you'll wonder how anyone could voluntarily skip breakfast again.  Lack of time is no excuse thanks to the four categories of recipes divided by their cooking time to provide recipes that fit into your schedule.  What's for Breakfast? provides an abundance of information on both healthy breakfasts and overall healthy eating habits.

One major reason why the breakfast meal sometimes gets skipped is lack of time.  This is why What's for Breakfast? eliminates this excuse by categorizing recipes into time allocations.

  • Super Quick -- 5 minutes or less, features recipes such as the Breakfast Quesadilla, Blueberry Banana Shake and a Waffle Sandwich.

  • Quick -- 15 minutes or less, features recipes such as Canadian Bacon Bread, Speedy Cheddar Biscuits and Fruity Breakfast Tostada.
  • Do Ahead recipes accelerate the preparation of muffins, biscuits and other popular breakfast foods.

  • Worth the Effort (30 minutes preparation time) fit in with a more relaxed breakfast style, associated with weekend brunches and special occasions.  Use these recipes when time is not a pressing issue.

Each creative, light and easy recipe contains nutrition information and exchanges that fit into a variety of meal plans.  Their quick and healthy nature is ideal for lunch and dinner as well.

What's for Breakfast? has a section specially devoted to advice and information on children's breakfasts and nutrition guidelines.  This section gives overwhelming evidence of the importance of breakfast to sustain a child's health.  Since many children are often unimpressed by this importance, it provides various tips to successfully get them into the breakfast habit.

These recipes are a great and healthy way to start or end your day.


Breakfast is simply too important a meal to ignore.  Here's why:

  • Having breakfast is closely associated with a longer, happier life.
  • Weight control is easier.
  • Cardiovascular disease risk is reduced.
  • School/ Work performance is enhanced.

From What's For Breakfast?

Some folks believe that eating breakfast makes them hungrier later that morning.  This may be true, but it shows the body is working properly.  It is perfectly normal to feel hunger 3 to 4 hours after eating a meal.  So, if breakfast is taken at 8:00 am, you are bound to be a bit hungry by 12:00 noon.  What's for Breakfast? will guide readers into making wise meal and mid-morning snack choices so that scavenging for doughnuts at 10:00 a.m. becomes a thing of the past!

Many people have noticed that certain foods leave a hollow feeling in the stomach after only a couple of hours, like doughnuts or a sweet roll and coffee.  When certain key nutrients are missing at breakfast, hunger creeps up much sooner than it should.  A fundamental link to hunger control is the "pro-carb connection", an idea based on the fact that it takes sufficient amounts of carbohydrate and protein at breakfast (with a bit of fat) to stay satisfied at least until mid-morning.  Protein slows the digestion of carbohydrates, which in turn keeps blood sugar levels stable, ultimately providing control over your appetite as well as your weight.

Both regular exercise and breakfast share a common bond; they promote a sense of well being and facilitate weight control.  If breakfast doesn't initially peak a person's interest, it will after exercise!  Select an activity that is pleasurable and carry it out for at least 20 minutes every other day.  Try a brisk walk, bike ride, or aerobics.  Varying the activity (eg. swimming on one exercise day, then walking the next) will help sustain enthusiasm.

A quick note about evening snacking.  It inhibits morning appetite.  It may cause an overload of potentially empty calories at precisely the wrong time, with weight gain as the undesirable side effect.

"This book has loads of yummy ideas for breakfast. If breakfast has become a ho-hum affair at your house, this book should get you out of your rut!"

Ann Burckhardt, Food Editor
Minneapolis Star and Tribune

"The simple, direct style makes this book easy to read. I believe that you will find What's for Breakfast? a tremendous help."

W. Virgil Brown, MD, Past President
American Heart Association

"This book's not just for breakfast. The authors have written a clear and entertaining nutrition treatise."

Eleanor Ostman, Food Editor
St. Paul Pioneer Press

"The authors give good testimony that breakfasts can reduce cardiovascular disease risk, weight control is easier to maintain and children even do better in school.  They've made me a believer that breakfast is essential to a longer, happier life!"

Karen Douglas, Staff Writer
Lansing State Journal

"What's For Breakfast? is a clever antidote for breakfast skippers of all ages."

Donna Israel, PhD., RD, LD
SCAN's Pulse Newsletter

"What's For Breakfast? strives to take the 10 a.m. growl, grumble, gurgle and roar out of our lives and teach us to skip the midmorning doughnuts by changing eating habits with suggestions for super-quick, quick and do-ahead recipes—all worth the effort—whether eaten on the run or savored for a relaxing brunch."

Nancy Peterson, Food Editor
Best Recipes Magazine

"More than just a cookbook, What's for Breakfast? is also a nutrition reference book."

Elizabeth Gunderson, Food Editor
Mankato Free Press

"It is filled with practical tips.  Recipes that could make breakfast the best meal of the day."

Judith Brown, PhD, RD, MPH, Professor,
Public Health Nutrition, University of Minnesota