Start watch carb counts with good breakfast

Compiled by Denise Swogetinsky

Kemper Messenger

 Breakfast is the most important meal of the day. How many of you heard that? Well, it's true. We set our hunger levels for the day with this meal. If we skip it, we tend to be just a little hungrier through out the day. We also need to use it to set our carb intake for the day. It seems hard, but with planning and moderation we can do it.

 

Low Carb

Breakfast Casserole

12 large eggs (Beaten)

1/2 cup half and half

1/2 teaspoon salt

1/4 teaspoon pepper

2 cups shredded cheddar cheese

1 tablespoon avocado oil

3 cloves garlic (minced)

8 ounces mushrooms (sliced)

5 ounces baby spinach

4 slices thick cut bacon

Pre-heat the oven to 375F and spray a 9 x 9 casserole with cooking spray

In a large mixing bowl, add the eggs, half and half, salt, and pepper.  Whisk thoroughly.  Add in the cheese

In a large skillet over medium heat, add oil and garlic.  Sauté for 1 minute.  Add in the mushrooms and sauté for 1 minute more.  Finally, add in the spinach and mix in with the mushrooms.  Continue to sauté until the spinach is wilted.  Remove from the heat. Add the spinach and mushrooms to the bowl with the eggs.  Mix to combine. Pour into the greased casserole and lay the bacon pieces on top. Bake in the pre-heated oven for 30 minutes or until the casserole is set in the middle. Serve hot, or wrap portions in foil or plastic wrap and store in the fridge up to 1 week.

 

Muffin Tin

Low Carb Breakfast Casserole

1 pound breakfast sausage (ground)

1 tablespoon minced garlic

2 cups bell peppers (diced)

1/2 cup yellow onion (diced)

2 cups spinach (chopped)

12 large eggs

1/4 teaspoon salt (or to taste)

1/8 teaspoon pepper (or to taste)

1/2 cup cheddar cheese (shredded)

Preheat oven to 375 degrees F and prepare a muffin tin with non-stick cooking spray and set aside.

Ground and cook sausage in a skillet until fully cooked. Add garlic, peppers, and onions to the skillet and sauté with sausage for 2 minutes. Place this in your prepared muffin. Add chopped spinach into each muffin tin. In a separate bowl whisk eggs with salt and pepper. Pour egg into each muffin tin filling about 3/4 the way full. Top each one with cheese and bake for 20 minutes or until a fork can come out clean and eggs are cooked all the way through.

 

Low-Carb

Blueberry Muffins

1 3/4 cups almond flour

1/4 cup coconut flour

1 tablespoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

1 cup blueberries

3 large eggs

1/2 cup reduced fat milk

1/3 cup light brown sugar

1/4 cup avocado oil

1 1/2 teaspoons vanilla extract

Preheat oven to 350 degrees F. Generously coat a muffin tin with cooking spray. Sift almond flour, coconut flour, baking powder, baking soda and salt together in a large bowl. Add blueberries and toss to coat. Whisk eggs, milk, brown sugar, oil and vanilla in a medium bowl.

Add to the dry ingredients and stir until combined. Divide the batter among the muffin Bake the muffins until lightly browned around the edges and a toothpick inserted in the center comes out clean, 20 to 25 minutes. Let cool in the pan on a wire rack for 20 minutes. Run a knife around the edges and remove from the tin to cool completely.

 

Low Carb

Pancakes and 

Waffles

1/4 cup low fat cream cheese

2 eggs

2 tablespoons oat bran 

1/4 teaspoon vanilla

1/4 teaspoon cinnamon

3/4 teaspoon baking Powder

1 tablespoon sweetener

Put all of your ingredients except for the butter/butter into a blender, then blend until the mixture is smooth. Pour the batter directly from the blender's pitcher into your frying pan (that has been both pre-heated and greased with butter).

Once bubbles appear evenly across your low carb pancake, flip and cook until the other side is cooked. Remove the pancake from the pan and transfer to a plate, then top your low carb pancakes with butter