× 23-cm) baking pan. Cover and let rise until doubled, 30 to 45 minutes. Bake at 375°F (190°C, gas mark 5) until golden, 25 to 30 minutes.
Yield: 9 servings
Nutritional Analysis
Each with: 38 g water; 280 calories (23% from fat, 10% from protein, 67% from carb); 7 g protein; 7 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 2 g polyunsaturated fat; 47 g carb; 2 g fiber; 13 g sugar; 19 mg calcium; 3 mg iron; 12 mg sodium; 85 mg potassium; 112 IU vitamin A; 0 mg vitamin C; 34 mg cholesterol
Honey-Topped Coffee Cake
A tropical coffee cake with a pineapple/coconut/honey topping. If your spice rack doesn’t contain any mace, go get some. It adds a hard-to-describe taste but gives a very nice flavor to this breakfast treat.
1 ½ cups (165 g) all-purpose flour
½ cup (100 g) sugar
2 teaspoons (9 g) sodium-free baking powder
½ teaspoon mace
1 can (8 ¾ ounces, or 255 g) pineapple, crushed
1 egg
¼ cup (60 ml) vegetable oil
⅓ cup (115 g) honey
½ cup (57 g) granola
¼ cup (18 g) coconut
Stir together dry ingredients. Drain pineapple, reserving syrup. Add water to syrup if necessary to make ½ cup. Combine syrup, egg, and oil. Add to flour mixture, stirring until smooth. Pour into 9 × 1 ½-inch (23 × 4-cm) round baking pan sprayed with nonstick vegetable oil spray. Combine honey, pineapple, granola, and coconut. Spread over batter. Bake at 400°F (200°C, gas mark 6) until done, about 25 minutes.
Yield: 8 servings
Nutritional Analysis
Each with: 38 g water; 314 calories (29% from fat, 6% from protein, 65% from carb); 5 g protein; 10 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 5 g polyunsaturated fat; 52 g carb; 2 g fiber; 30 g sugar; 73 mg calcium; 2 mg iron; 15 mg sodium ; 250 mg potassium; 49 IU vitamin A; 3 mg vitamin C; 31 mg cholesterol
Apple Strata
This has become a traditional Christmas morning breakfast. The original recipe called for ham, but no one seems to miss it. You could use any low sodium leftover bread, but I like honey wheat. If you can’t find canned apples, you can use apple pie filling, although the result will be sweeter.
3 cups low sodium bread, cubed
1 can (15 ounces, or 455 g) apples
3 ounces (85 g) Swiss cheese, shredded
4 eggs
¼ cup (60 ml) skim milk
Cube bread and place in a 9-inch-square (23-cm-square) pan sprayed with nonstick vegetable oil spray. Spoon apples over bread. Sprinkle with cheese. Combine eggs and milk and pour over bread, apples, and cheese. Cover with plastic wrap and refrigerate overnight. Heat oven to 350°F (180°C, gas mark 4). Bake uncovered for 40 to 45 minutes or until top is lightly browned and center is set.
Yield: 4 servings
Nutritional Analysis
Each with: 106 g water; 277 calories (42% from fat, 24% from protein, 33% from carb); 17 g protein; 13 g total fat; 6 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 23 g carb; 1 g fiber; 5 g sugar; 295 mg calcium; 2 mg iron; 102 mg sodium ; 198 mg potassium; 500 IU vitamin A; 1 mg vitamin C; 266 mg cholesterol
Sausage
It’s impossible to find low sodium sausage, so I’ve learned to make my own. You can buy ground pork in most large supermarkets, but if you have a grinder you can make a much lower-fat version by trimming leaner cuts of pork and grinding them yourself.
1 pound (455 g) pork, ground
¼ teaspoon black pepper
¼ teaspoon white pepper
¾ teaspoon dried sage
¼ teaspoon mace
½ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon ground allspice
Combine all ingredients, mixing well. Fry, grill, or cook on a greased baking sheet in a 325°F (170°C, gas mark 3) oven until done.
Yield: 8 servings
Nutritional Analysis
Each with: 38 g water; 121 calories (60% from fat, 38% from protein, 1% from carb); 11 g protein; 8 g total fat; 3 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 5 mg calcium; 0 mg iron; 24 mg sodium ; 223 mg potassium; 8 IU vitamin A; 0 mg vitamin C; 34 mg
Yield: 9 servings
Nutritional Analysis
Each with: 38 g water; 280 calories (23% from fat, 10% from protein, 67% from carb); 7 g protein; 7 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 2 g polyunsaturated fat; 47 g carb; 2 g fiber; 13 g sugar; 19 mg calcium; 3 mg iron; 12 mg sodium; 85 mg potassium; 112 IU vitamin A; 0 mg vitamin C; 34 mg cholesterol
Honey-Topped Coffee Cake
A tropical coffee cake with a pineapple/coconut/honey topping. If your spice rack doesn’t contain any mace, go get some. It adds a hard-to-describe taste but gives a very nice flavor to this breakfast treat.
1 ½ cups (165 g) all-purpose flour
½ cup (100 g) sugar
2 teaspoons (9 g) sodium-free baking powder
½ teaspoon mace
1 can (8 ¾ ounces, or 255 g) pineapple, crushed
1 egg
¼ cup (60 ml) vegetable oil
⅓ cup (115 g) honey
½ cup (57 g) granola
¼ cup (18 g) coconut
Stir together dry ingredients. Drain pineapple, reserving syrup. Add water to syrup if necessary to make ½ cup. Combine syrup, egg, and oil. Add to flour mixture, stirring until smooth. Pour into 9 × 1 ½-inch (23 × 4-cm) round baking pan sprayed with nonstick vegetable oil spray. Combine honey, pineapple, granola, and coconut. Spread over batter. Bake at 400°F (200°C, gas mark 6) until done, about 25 minutes.
Yield: 8 servings
Nutritional Analysis
Each with: 38 g water; 314 calories (29% from fat, 6% from protein, 65% from carb); 5 g protein; 10 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 5 g polyunsaturated fat; 52 g carb; 2 g fiber; 30 g sugar; 73 mg calcium; 2 mg iron; 15 mg sodium ; 250 mg potassium; 49 IU vitamin A; 3 mg vitamin C; 31 mg cholesterol
Apple Strata
This has become a traditional Christmas morning breakfast. The original recipe called for ham, but no one seems to miss it. You could use any low sodium leftover bread, but I like honey wheat. If you can’t find canned apples, you can use apple pie filling, although the result will be sweeter.
3 cups low sodium bread, cubed
1 can (15 ounces, or 455 g) apples
3 ounces (85 g) Swiss cheese, shredded
4 eggs
¼ cup (60 ml) skim milk
Cube bread and place in a 9-inch-square (23-cm-square) pan sprayed with nonstick vegetable oil spray. Spoon apples over bread. Sprinkle with cheese. Combine eggs and milk and pour over bread, apples, and cheese. Cover with plastic wrap and refrigerate overnight. Heat oven to 350°F (180°C, gas mark 4). Bake uncovered for 40 to 45 minutes or until top is lightly browned and center is set.
Yield: 4 servings
Nutritional Analysis
Each with: 106 g water; 277 calories (42% from fat, 24% from protein, 33% from carb); 17 g protein; 13 g total fat; 6 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 23 g carb; 1 g fiber; 5 g sugar; 295 mg calcium; 2 mg iron; 102 mg sodium ; 198 mg potassium; 500 IU vitamin A; 1 mg vitamin C; 266 mg cholesterol
Sausage
It’s impossible to find low sodium sausage, so I’ve learned to make my own. You can buy ground pork in most large supermarkets, but if you have a grinder you can make a much lower-fat version by trimming leaner cuts of pork and grinding them yourself.
1 pound (455 g) pork, ground
¼ teaspoon black pepper
¼ teaspoon white pepper
¾ teaspoon dried sage
¼ teaspoon mace
½ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon ground allspice
Combine all ingredients, mixing well. Fry, grill, or cook on a greased baking sheet in a 325°F (170°C, gas mark 3) oven until done.
Yield: 8 servings
Nutritional Analysis
Each with: 38 g water; 121 calories (60% from fat, 38% from protein, 1% from carb); 11 g protein; 8 g total fat; 3 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 5 mg calcium; 0 mg iron; 24 mg sodium ; 223 mg potassium; 8 IU vitamin A; 0 mg vitamin C; 34 mg
Similar Books
