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Wednesday, March 23, 2011

French Toastwich

One of the keys to a healthy life is to eat breakfast. There is no way around it, starving yourself so you can have a large lunch or dinner wont do you any good. You've just fasted for a good 6-8 hours depending on how long you sleep and your body is craving energy to get going for the day. This is the most important meal of the day, and deserves some good carbs, lean protein, and good fat. You can definitely go a little higher in calories if you'd like with breakfast since it's the first meal of the day.

I believe in 5 small meals ranging 200-300 calories per meal, ending up having had about 1300-1500 calories total for the day. When I'm wanting to drop a little weight, I usually will eat 1300 on a workout day and 1100 on a rest day. I switched to egg substitutes about 3 years ago, I still have eggs every once in a while, but I find egg substitutes to be cheaper and less calories. They all taste the same to me, so it works well. Scrambled Eggs became my famous breakfast...every single day for months on end. It does get old, so one day I came up with a healthy French Toast recipe to have when I crave a sweet morning treat for breakfast.

I researched sugar free syrups and so far my favorite is this one here, Cary's. Cary's is an American Diabetic Association sponsor :) It's just 30 calories per serving which is 1/4 of a cup, just enough to cover your French Toast!


2 Slices Double Fiber Bread

STOP! Let's talk Double Fiber Bread real quick: My favorite brand is Healthy Life, they have a 60 calorie per slice or a 40 calorie per slice which has 13g of Whole Grain per slice and 40% of your daily fiber intake- oh and no high fructose corn syrup! If you choose to go with the 40 Calorie per slice, you also get Omega-3 and flaxseed in it, bonus!)

Ok back to Ingredients:

  • 2 TSP Nutmeg

  • 2 TSP Cinnamon

  • 1 Cup Egg Substitute, or 4-5 Egg Whites

  • 2 pcs Canadian Bacon

  • 1/4 C Car's Syrup


Pour your cup of egg substitute into a bowl, add cinnamon and nutmeg and mix together.

Spray your pan with some Pam or good cooking spray. Take 1 piece of bread and dip into egg mixture, once fully covered put into the pan, cook on high for 1-2 minutes each side. Once you have your 2 piece of bread done, I always pour the leftover mixture into the pan to cook up and 2 piece of Canadian Bacon. If you want to add butter to your French Toast I suggest Smart Balance to keep healthy! Put your Canadian Bacon on top or in the middle of your French Toast along with the leftover cooked egg, pour Cary's syrup on top and eat up!!

You can see here the bacon under the leftover cooked egg mixture. It's yummy!!!

Your total calories for this breakfast if eaten with the 40 calorie Healthy Life Double Fiber bread and butter is 260 (210 without butter, 300 with butter and 60 calorie Healthy Life Double Fiber bread), and it has your lean protein, good fat, and fiber. A well balanced sweet treat for breakfast!

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