My Sweet Marie

Archive for the ‘Breakfast Ideas’ Category

I get asked a lot “what’s a good, low point breakfast?” My favourite one is the 1 point egg white omelette. It’s tasty, filling and good for you! I use my little rock fry pan almost everyday making this up for my brekkie!

Here’s how:


  • 1/2 cup mushrooms
  • 1/2 cup kale, chopped
  • 1/2 cup egg whites


  1. Fry your mushrooms in your non-stick rock fry pan or use a spray to grease a fry pan.
  2. Add in the kale and sautee some more.
  3. Add in your egg whites and cook till you can flip the omelet.
  4. Cook both sides and then serve with a spoonful of salsa over top!
  5. Add a serving of fresh fruit on the side and ta-da, healthy breakfast!
  6. Note: you can have onions, peppers, ham, bacon or cheese to this if you’d like but be sure to count the extra points for the meat/cheese!
  7. I like to buy my egg whites in a carton as it’s so much easier then separating the eggs and I hate to waste those yolks!

Recently I was given some zucchinis and decided to make a couple loaves! One to bring to my sister’s place for our visit and another for the freezer. One never knows when company may drop by, I’m like the Boy Scouts, always prepared! Well, almost always! here’s the easy to-do recipe!


  • 2 egss
  • 2/3 cup coconut palm sugar or white sugar or agave
  • 1/2 cup coconut oil, softened
  • 1/2 cup almond milk (or any milk)
  • 1 cup shredded zucchini
  • zest and juice of a lemon separated
  • 2 cups gluten-free flour blend
  • 2 tsp baking powder
  • 1/2 tsp salt

For the Glaze

  • 1/3-1/2 cup powdered sugar
  • 1-2 tbsp. lemon juice reserved


  1. Preheat oven to 350.
  2. Grease 9×5″ loaf pan.
  3. Cream sugar and coconut oil.
  4. Add eggs with milk, zest 3 tbsp. of juice, and mix till combined.
  5. In a separate bowl, mix the dry ingredients.
  6. Add the dry to the wet ingredients in the larger bowl, mix till well combined.
  7. Pour the batter in the loaf pan and bake at 45-50 minutes till a toothpick comes out clean.
  8. While the loaf is cooling, mix the glaze ingredients. Pour on the cooled loaf.
  9. Let the glaze set, slice and eat it up!!

I mentioned my oatmeal in jam jars in my previous post and somebody asked me what that is. Well, simply put, I make my own instant oatmeal, they are great for camping or for breakfast any day! The difference is mine is gluten-free, and has no preservatives in it! You prep them ahead of time then all you do is add hot water and ta-da, you have oatmeal! Here’s how:


  • 1/4 cup oatmeal (I use gluten-free but any work)
  • 1 tsp maple sugar or brown if you like
  • 1/4 tsp cinnamon
  • 1 tbsp. raisins
  • 1 tbsp. milk of choice


  1. Place all of the ingredients in a jam jar (except the milk). Seal with a lid.
  2. To serve, add 1/2 cup of boiling water, re-seal the lid.
  3. Stir and add milk to cool a bit. Eat right out of the jar!
  4. 2 WW points if done as above.
  5. You can change it up by varying the spice or fruit. You could do cranberries, apricots, dried apples etc. Pumpkin spice would be nice or vanilla too.
  6. Enjoy with a side of fruit for a healthy wholesome breakfast.

Now that I am back on that WW wagon, I have been getting creative with my breakfasts! Here’s a favourite that fills you up, is healthy and only, drum roll please… 1 point! I know right? Truly it is delicious. I do both the stove top method and on busier days, I use the microwave! Here’s what I do:


  • 4 egg whites ( I buy a little carton, easier)
  • 1/2 cup kale chopped
  • 1/2 cup chopped mushrooms (fresh or canned)
  • any other veggies (onions, peppers etc)
  • hot sauce to taste
  • 1/4 cup salsa
  • Pam


  1. Fry pan method: Spray  your non stick pan . Add in your veggies and sautee till golden. Add in the egg whites.
  2. When done add the salsa. Serve up with 1 cup of chopped fresh fruit! Voila 1 point breakfast!
  3. Microwave directions: Spray your microwave-able dish with Pam, add your veggies then egg whites.
  4. Top that with the salsa. Cover and nuke for 2 minutes, 30 seconds.
  5. Serve up with a side of fruit and voila, 1 point breakfast! Filling and delicious.

Recently while in Mexico, we dined at the Pantenegra Restaurant and we had a Spanish omelet. I wasn’t sure what to expect but was feeling adventurous. We were delighted with the outcome. I half expected an omelet with a red sauce but it was more of an omelet filled with onions and potatoes. Oh so tasty!

So today, I was looking for inspiration and thought, I’m going to try and re-create that omelet and voila, I did it! I think I got pretty close to it. It is dairy-free, gluten-free and would be good for vegetarians as well! Here’s what I did:


  • 6 eggs
  • 1 can of potatoes, sliced or 1 large potato cooked, peeled and sliced
  • 1/2 large onion sliced
  • salt, pepper
  • 1/4 c. fresh parsley
  • 1-2 tbsp. olive oil for cooking


  1. Crack the eggs in a separate bowl and whip well.
  2. In a 9″ non-stick pan, sauté the onions. Remove from pan, set aside.
  3. In the same pan, brown the potatoes but just golden, don’t get them crispy.
  4. Once your potatoes are golden, add the onions back in, layered over the potatoes.
  5. Pour the eggs over top of that. Season with the salt and pepper, add in the parsley.
  6. Swirl the pan to be sure egg gets under the potatoes.
  7. Once the eggs are fairly set, place a dinner plate over the eggs and drop them on the plate.
  8. Now slide them (uncooked side down) back into the pan and cook till the bottom is as browned as the top of the omelet.
  9. We had ours with just a bit of salsa but truly it is delicious just as is!

This weekend we will have overnight guests, which means we will be up late toasting the season and well, you know, having fun! Having said that when we get up in the morning these people will need feeding as they’ll be headed back on the road! I can’t have people leaving my house hungry now can I? Here’s an old favourite that I will prep on Saturday, stick in the fridge and on Sunday morning when I get up to turn the coffee on (pre-set of course), I will turn the oven on and get this casserole in there! It’s easy and tasty, a side of toast or bagels and some fruit will be all I need for a lovely brunch! This serves 6 easily.


  • 12 eggs
  • 1/4 c water or milk
  • 1/4 cup chopped fresh parsley
  • 1 small onion chopped
  • 1/2 red pepper chopped
  • 1/2 c chopped mushrooms
  • 1 cup ham diced ( or cooked bacon or sausage)
  • 1 tomato, cut in half then sliced
  • **optional is potatoes 1 cup of canned(drained and rinsed) or frozen hash browns or fresh cooked/diced potatoes
  • salt and pepper to taste
  • ** optional hot sauce to taste
  • 1 cup shredded or cubed cheese (cheddar or swiss)
  • olive oil for greasing the pan


  1. In a large bowl, crack the eggs and whip them, add in the other ingredients, except tomatoes. Season to taste. Mix well.
  2. Grease a 9×13 dish/casserole well.
  3. Pour the egg mix in . Use the tomatoes as garnish, laying them in a nice pattern over the egg mix. Cover/seal tightly.
  4. Refrigerate overnight.
  5. In the morning bake at 350 for 45 minutes to an hour.
  6. Serve with fruit and/or biscuits or toasts or bagels.
  7. ** don’t use milk or cheese for dairy-free option. Goat cheese can be used for the dairy-free if tolerable by them or no cheese at all in a separate dish.

I love to make quiche, it’s easy, can be prepped ahead and looks awesome, so impressive to the guests!You will need a pie crust to start, I use frozen ones, if you want to make pie crusts from scratch…Knock yourself out! I do have recipes for gluten-free crusts from scratch if you want to do that but lately I’ve ben doing the pre=made ones! Just use the search engine at the top right corner and type in Gluten free crust.

In a deep dish pie crust add:
1 1/2 cups of diced proscuitto
1 1/2 cups of shredded swiss cheese
1/2 cup of asparagus cut or left whole

Mix together:
1 cup of mayo
1 cup of milk, cream or any milk substitute
5 eggs
salt and pepper

Once blended well, pour the egg mix over the filling that is in the pie crust.

Bake in a 350 degree oven for approximately 45 minutes, till a knife inserted comes out clean, not eggy. Should be golden but not browned!

Bon Appetit!

** For vegetarian omit the meat and add mushrooms
** For dairy-free use goat’s cheese or any cheese you can have or omit.
** Another nice quiche is broccolli, cheddar with bacon or mushroom and bacon…so many ways to go, play with the recipe and have fun! Make one of each…go crazy with it!

Bon appetit!