Honey Almond Oatmeal with Spinach, Mushroom and Pepper Omelette

1 cup dried oatmeal

1 cup skim or fat-free milk

2 Tablespoon slivered raw almonds

2 teaspoons honey

5 egg whites, 1 whole egg

4 cups baby spinach (raw, cooked, frozen, fresh?)

1 cup fresh button mushrooms-sliced

1 medium red pepper-diced

In a medium hot pan add diced red pepper and sauté for three minutes. Add mushrooms to pan and continue cooking for an additional three to four minutes. Add spinach and garlic to pan and season with salt and pepper to taste. Remove from pan and set aside.

Begin cooking oatmeal in water on medium heat. Do not boil. Stir occasionally. Add half beaten egg mixture to half the vegetable mixture, return to sauté pan and season with salt and pepper. (You can make the entire egg mixture and cut in half when serving.)

When serving oatmeal, drizzle some honey and sprinkle some almonds on each serving.

TIP: To add variety to this dish, you can simply add one serving of protein powder to your oatmeal while cooking. This will offer a number of variations in flavor and also ensures you get the appropriate portion of protein-to-carbohydrate ratio. It is especially useful if you don't have enough time to prepare the omelet.

Vegetable and Sausage Fritata

1 medium red pepper -diced

1 medium yellow pepper-diced

1 cup button mushrooms-sliced

1 medium red onion-diced

1/2 pound cooked potatoes-diced

1/2 pound cooked turkey sausage

6 egg whites, 1 whole egg

1 clove garlic chopped

Basil and thyme to taste

Pre-heat oven to 350 degrees. In a medium hot sauté pan, sauté peppers and onion for approximately five minutes. Add sliced mushrooms and continue to cook (for how long?). Add chopped garlic and cooked potatoes to pan and mix all ingredients. Remove from heat and set to the side until later.

Sauté sausage in olive oil until browned (approximately 10 minutes) then season with salt and pepper. Mix all ingredients together with beaten eggs and herbs in a large bowl and season with salt and pepper.

In an oiled baking dish, add the vegetable mixture to the egg mixture and bake 20 to 25 minutes until eggs have set. Serve with a side of fresh fruit or berries.

TIP: Pre-heat the oiled baking dish in oven while preparing ingredients. This will ensure filling begins cooking immediately once it is put into the oven. The vegetarian alternative is to omit turkey sausage and replace with tofu or additional vegetables.

Turkey Bacon 'n' Egg Scramble, Hash Browns and Grilled Tomatoes

5 egg whites, 1 whole egg

4 slices turkey bacon

2 medium sweet potatoes

2 whole tomatoes

Pre-heat oven to 350 degrees. Cut sweet potatoes in 1/8. Toss potatoes with 2 teaspoons olive oil and salt and pepper. Roast on foiled and sprayed roasting tray for 15 minutes or until tender.
Cook bacon in the oven or under a broiler until crispy (approximately 10 minutes).

Once cooked, let stand on paper towel to drain the excess fat. Meanwhile, beat eggs and season with salt and pepper. Cut tomatoes in half, brush with olive oil, season with salt and pepper and sprinkle with dried thyme. Broil tomatoes for approximately five to six minutes. Scramble eggs in a medium hot pan. Once done, add chopped bacon. Enjoy.